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Subject: Review of key themes and concepts from interviews with Inspector Mo Perry and Sergeant Chris Borgstead on performance enhancement imagery and its application in policing and personal health.

Executive Summary:

This briefing document summarizes key themes from interviews with Inspector Mo Perry and retired Sergeant Chris Borgstead of the Delta Police Department (DPD). The discussion centers around "Bend Don't Break," a series focusing on optimum performance. A significant portion of the conversation is dedicated to the power of performance enhancement imagery, also known as visualization or mental rehearsal. Mo Perry, a seasoned police trainer and advocate for wellness, details the historical context, theoretical underpinnings, and diverse applications of this technique. Chris Borgstead shares a deeply personal and compelling account of how performance imagery, specifically a personalized script developed by Mo, played a crucial role in his successful navigation of a life-threatening pancreatic surgery (Whipple procedure) and subsequent recovery. The interviews highlight the critical link between mental and physical well-being for high-level performance in demanding professions like policing and in overcoming significant health challenges.

Key Themes and Ideas:

1. The Importance of Mental and Psychological Aspects in High-Level Performance:

·       Both sources emphasize that physical skill and training are only part of the equation for achieving peak performance.

·       Mo Perry highlights historical evidence from Eastern Bloc countries' dominance in international sports, attributing it partly to their significant emphasis on the mental and psychological aspects of training.

·       Key Fact: "when it comes to high level performance about 85% minimum. Some will say as high as 90% is the mental psychological aspect of um of what's going on inside your mind in the privacy of your own mind." (Mo Perry)

·       This mental component involves internal dialogue, self-talk, and managing stress and anxiety.

2. Performance Enhancement Imagery: Definition and Applications:

·       Performance imagery is defined as "creating or recreating an experience in the mind." (Mo Perry)

·       It targets and leverages the "power of the subconscious mind because it's the subconscious mind that driv drives high level performance." (Mo Perry)

·       While commonly used informally (e.g., rehearsing a speech), structured and intentional imagery is shown to be more effective, supported by research and science.

·       Mo Perry has applied performance imagery in various domains within policing and beyond:

·       Firearms training (for new recruits, inservice members, and overcoming fear)

·       Sport (baseball pitching)

·       Police recruit training (final tests, scenario-based exams)

·       Sergeants promotional panels (interviews)

·       Reintegration for members after extended leave or use of force incidents

·       Police Officer Physical Aptitude Test preparation

·       De-escalation training and effective listening

·       Pre-surgery and post-surgery applications (most impactful personally for Mo and highlighted through Chris's story)

3. The Mind-Body Connection:

·       A central tenet discussed is the powerful and often underestimated connection between the mind and body.

·       Mo Perry explains how the mind controls various physiological processes, including heart rate, hormone release, healing, and blood flow.

·       Key Quote: "your body can your mind sorry can actually control blood flow." (Mo Perry)

·       This connection is leveraged in imagery, particularly in the context of Chris's surgery, to influence physical outcomes.

4. Chris Borgstead's Journey and the Impact of Imagery on His Whipple Surgery:

·       Chris faced a significant health challenge: recurrent pancreatitis due to a structural abnormality in his pancreas, leading to a high risk of pancreatic cancer.

·       He was diagnosed with an IPMN (Intraductal Papillary Mucinous Neoplasm), an unknown origin tumor, and deemed a candidate for a Whipple procedure.

·       The Whipple is a complex and invasive surgery involving the removal of significant portions of the pancreas, stomach, and small intestine. It carries a low two-year survival rate for those with cancer, and even for preventive cases like Chris's, involves a challenging recovery.

·       Chris describes feeling like a "ticking time bomb" and experiencing fear when confronted with the reality of the surgery and being referred to an oncologist.

·       Mo Perry developed a personalized 30-minute imagery script for Chris with several key goals:

·       Lowering cognitive state and anxiety: Reducing worry and negative self-talk leading up to the surgery.

·       Improving sleep: Counteracting the negative effects of anxiety on sleep, which is crucial for physical recovery and immune function.

·       Preparing for the hospital experience: Mentally rehearsing the process, setting expectations for a successful outcome, and empowering Chris to communicate with his surgical team about positive language and encouragement.

·       Leveraging the mind-body connection for physical benefits:Redirecting blood flow: The script included intentional suggestions for Chris's mind to redirect blood flow away from the surgical site, aiming to improve visibility for the surgeon and potentially reduce bleeding.

·       Facilitating healing: The script reinforced the body's natural ability to heal and encouraged a positive expectation of recovery.

·       Results and Anecdotal Evidence:Chris reports that the imagery script was "instrumental" and he "listened to it religiously," often falling asleep to it, which helped with sleep.

·       He felt mentally prepared and calm going into the surgery.

·       Remarkable Outcome: Chris's surgeon described the Whipple procedure as "one of if not the easiest surgery he's ever done." (Chris Borgstead, recounting the surgeon's words)

·       The surgeon anecdotally confirmed a lack of significant bleeding at the surgical site, aligning with the intention of the imagery script.

·       Chris's recovery has been notably successful, allowing him to regain physical strength and maintain a high quality of life. He is over two years post-surgery, exceeding typical two-year survival rates discussed.

·       Chris shared the imagery script with another individual undergoing a similar surgery, who also reported a positive experience with reduced bleeding, further suggesting a potential impact of the technique.

·       Chris's physical recovery and return to an active lifestyle, including working out with a coach and potentially joining the Franklin County Sheriff’s Department as a reserve deputy, serve as tangible evidence of his successful journey.

·       Chris was a finalist for "ultimate guy" in Men's Health magazine, highlighting his physical and mental resilience.

5. The Role of Support and Openness:

·       Chris emphasizes the importance of support networks, specifically highlighting his wife Gina's medical background and comfort level in the hospital environment as crucial.

·       He also underscores the value of being "open to receiving things" and sharing his story to help others.

·       Both Mo and Chris advocate for having an "open mind and a willingness to learn and maybe even step outside your comfort zone" to benefit from techniques like performance imagery.

6. Future of Performance Imagery:

·       Mo Perry believes the potential applications of performance imagery are vast and only limited by one's imagination.

·       He encourages others to learn more about it, recommending Brian Willis's Winning Mind Training.

·       The technique is seen as a powerful tool for "performance excellence" and giving oneself an advantage in any domain.

Most Important Ideas/Facts:

·       The significant impact of the mental and psychological aspects (85-90%) on high-level performance.

·       Performance enhancement imagery is a structured technique targeting the subconscious mind to improve performance and well-being.

·       The profound mind-body connection and its potential to influence physical outcomes, as demonstrated by Chris's surgical experience and the anecdotal evidence of reduced bleeding.

·       Chris Borgstead's successful navigation of a life-threatening Whipple surgery, attributed in part to the intentional use of personalized performance imagery.

·       The potential of performance imagery to reduce anxiety, improve sleep, and facilitate healing.

·       The accessibility and underutilization of this powerful tool, despite its proven benefits in various fields.

Quotes to Consider:

·       "when it comes to high level performance about 85% minimum. Some will say as high as 90% is the mental psychological aspect of um of what's going on inside your mind in the privacy of your own mind." - Mo Perry

·       "performance imagery it it you know to to give a little bit of a history on on it if you go back uh to the 60s and 70s when the uh Eastern block countries really dominated uh uh athletic international sport... they placed a significant emphasis on the mental and psychological aspect of training." - Mo Perry

·       "you can give yourself the advantage through the use of performance enhancement imagery." - Mo Perry

·       "He said you the surgery I had that he conducted on me was one of if not the easiest surgery he's ever done." - Chris Borgstead (recalling his surgeon's statement)

·       "there really wasn't a lot of bleeding like that. You see, and that's kind of what made the surgery so easy." - Chris Borgstead (recalling his surgeon's statement about bleeding)

·       "if you don't put yourself out there you're not going to get anything in return you got to be open to receiving things" - Chris Borgstead

·       "having an open mind and a willingness to learn and maybe even step outside your comfort zone is really critical." - Mo Perry

Conclusion:

The interviews with Mo Perry and Chris Borgstead provide compelling evidence for the power of performance enhancement imagery. Beyond its traditional applications in sports and professional training, Chris's personal story demonstrates its significant potential in addressing severe health challenges and influencing physical outcomes through the mind-body connection. The discussion highlights the importance of prioritizing mental and psychological well-being as integral components of overall performance and resilience. The interview serves as a powerful testament to the benefits of structured imagery and encourages wider exploration and utilization of this technique.

Alright everyone, welcome back to the "Bend Don't Break" podcast! This is episode number 87, and we're rolling right along in our six-part series on becoming an elite performer, whether that's in your job or your personal life. We've already covered the essentials of elite sleep, and last time we dove into knowing your markers with Nia Health and Sameer Dhar who talked about proactive tests for optimum health and wellbeing  

And today, we're tackling part three of this elite performance puzzle, and it's a big one: elite nutrition. We've got a fantastic guest joining us today, Lynae Chodat.

 Now, Lynae has a really interesting background. She grew up in Saskatchewan, moved to Alberta for her paralegal studies, and then headed to Vancouver where she worked as a paralegal and in the fitness industry . But that's not all – at 28, she became a police officer and served for 26 years1 . So, right off the bat, she understands the demands and pressures that our first responder community faces.

 But Lynae's journey didn't stop there. In her mid-40s, she started to seriously study nutrition, building on decades of personal interest . Today, she's a Certified Holistic Nutritionist (CHN), Certified Holistic Counsellor (CHC), Natural Nutritional Clinical Practitioner (NNCP), and a Certified Mindset Coach. She's got diplomas in Applied Nutrition and Nutritional Consulting from Alive Academy and is registered with the Canadian Association of Natural Nutrition Practitioners.

 Lynae's personal wellness journey has definitely been tested, as she describes it, building strength and resilience along the way. She even credits her fitness with helping her survive a life-saving surgery . And that's really where the "Bend Don't Break" philosophy comes in, right? As Lynae says, "Build for Impact," train for the hard days, not just the good ones. That mindset is crucial, especially for our first responders who face incredibly challenging situations.

So, get ready to dive deep with Lynae Chodat as we explore the world of elite nutrition and why it's absolutely vital for those who are on the front lines, day in and day out. Let's get to it!

I had the pleasure of hosting Sameer Dhar, CEO & Co-Founder of NiaHealth, on Episode 86 of the Bend Don't Break podcast! We dove deep into the future of proactive health and how NiaHealth is revolutionizing employee health benefits.

NiaHealth is making cutting-edge proactive care accessible to everyone, offering a breakthrough health check-up that’s available to all employees, not just the C-suite . This means first responders can really start to be proactive about their health. Nia Health are changing the game with next-gen longevity check-ups that analyze over 50 health biomarkers, VO2 Max, body composition, gut microbiome, and more . The insights are truly unprecedented!  

What makes NiaHealth stand out?

• Real Outcomes: They're uncovering undiagnosed conditions like pre-diabetes in over 30% of clients, which can lead to significant cost savings for companies .  
• Employee-Loved Experience: Think 15-minute in-office blood draws, user-friendly dashboards, customized plans, and ongoing support . It's convenient, clear, and impactful.  

We discussed how NiaHealth is addressing key employer challenges like rising healthcare costs, lost productivity, and the need to attract and retain top talent . This isn't just a benefit; it's a game-changer for employee health and the bottom line.  

A huge thank you to Sameer for sharing his vision and expertise!

Listen to the full episode to learn more about:

• The difference between NiaHealth and traditional primary care/executive health programs .  
• How NiaHealth’s technology delivers personalized health plans and empowers individuals to take control of their well-being .  
• The importance of proactive health in today's work environment.

#EmployeeHealth #HealthBenefits #ProactiveHealth #Wellbeing #HR #Benefits #NiaHealth #Podcast #BendDontBreak #SameerDhar #HealthTech #PreventiveCare #Longevity

Want to learn more about NiaHealth? Check out their website or reach out to Sameer Dhar  www,niahealth.co

Elite Sleep 

The Bend Don't Break podcast is shifting its focus from stories of resilience in first responders to exploring the foundations of high performance for everyone, not just elite athletes. The upcoming six-week series will delve into often-overlooked aspects such as sleep, mental imagery, nutrition, and mental resilience, providing practical tools and techniques for listeners to improve their daily functioning and thrive. The first episode of this new direction will focus on "Elite Sleep" and will feature Dr. Glenn J. Landry, a sleep coach and founder of Elite Sleep, as the expert guest.

·       Shift in Podcast Focus: The podcast is intentionally pivoting from sharing emotional stories of overcoming challenges to providing actionable strategies for achieving peak performance in everyday life. The hosts state, "In the past we have been telling stories of first responders who have gone through challenges and found a way to overcome the barriers... But now we are going to talk about how to perform at your best." This indicates a move towards practical self-improvement content.

·       Democratization of High Performance: A core theme is the belief that high performance is not exclusive to elite athletes. The podcast aims to make these concepts accessible and applicable to a wider audience, including "whether you're leading a team, raising a family, running a company, or just trying to get through the week." The central message is, "here at Bend Don’t Break, we believe high performance isn’t just for athletes. It’s for everyone."

·       Focus on Foundational Elements: The upcoming series will concentrate on what are considered the fundamental building blocks of optimal performance. These include:

·       Sleep: Highlighted as the topic of the first episode.

·       Mental Imagery: Suggesting the importance of mental preparation and visualization.

·       Nutrition: Emphasizing the role of diet in overall performance.

·       Building Mental Resilience: Indicating the need for psychological strength and adaptability.

· 

·       Introduction of Dr. Glenn J. Landry and the Focus on "Elite Sleep": The first episode will feature Dr. Glenn J. Landry, a seasoned sleep researcher and practitioner. His extensive background in sleep and circadian rhythms, spanning over 25 years of research at Simon Fraser University and the University of British Columbia, lends credibility to the topic. His current work as a sleep coach aims to translate research into practical solutions to "help people feel and function better by sleeping better."

https://neosperformance.com/

Course - Surviving Shift Work 

·       Dr. Landry's Expertise and Target Audiences: Dr. Landry's research background includes understanding how internal clocks adjust and the impact of aging and poor sleep on cognitive function. His practical experience involves helping diverse populations such as "shift workers, families, and older adults" improve their sleep. His past speaking engagements at conferences focused on first responders, geriatric services, and older adults further highlight his expertise in addressing sleep challenges across different demographics.

On this episode of Bend Don’t Break, your host, Neil Dubord, is joined by Constable Jordan MacWilliams once again, to continue his story from last week’s episode.

Jordan has gone through significant events over the last several years — making him the perfect person to discuss the topic of resiliency in the field.

His story starts on November 8th, 2012, a fateful night in both his life and work. Having been sent to a dangerous hostage situation at Starlight Casino, Jordan has to make one of the toughest decisions of his life for the safety of his colleagues. In this episode, Jordan outlines the events that followed this event: his court appearances, avoiding the media, and managing his stress, emotions, and feelings around the whole ordeal. He also highlights key factors in how he managed to overcome his struggles surrounding the situation and gives advice on how to get through similar situations.

Key Takeaways:

[:43] Chief Neil Dubord recaps last week’s episode and Jordan picks up the story where he left it, with the fated phone call.

[3:06] Jordan outlines the events following the phone call: getting a lawyer, going to court, receiving bail, and avoiding the media.

[7:55] Jordan talks about the internal part of the week after being charged: managing stress and emotions, and his feelings towards the organization.

[11:00] Jordan explains how he managed to have a positive outlook on the situation and gives his advice to others.

[13:51] Who helped Jordan the most get through this difficult time? And what did they do to make him feel better?

[15:57] How Jordan’s 2014 ended (in terms of where he was with the organization).

[19:43] The early events in 2015, 30 months after being charged: watching the tape of the incident for the first time, his second court appearance, and hearing the hostage’s side of the story.

[24:04] The summer of 2015: the moment Jordan was waiting for that marked his freedom.

[26:00] Jordan talks about an important factor in his recovery: choice.

[27:47] Jordan reflects on the importance of structure.

[29:30] What Jordan considers to be a key component in helping him to overcome his struggle.

[32:02] Jordan’s suggestions for how to help others we may not know are carrying silent struggles or burdens.

[34:45] Chief Neil Dubord gives his thanks to Jordan for talking about his story.

Looking for More Episodes?

You can find more episodes of Bend Don't Break on all the major Podcast Channels 

Today on Bend Don’t Break, it is another one from the archieves and the next two episodes will go over one of the most popular series on Bend Don’t Break. 

Jordan has gone through significant events over the last several years — making him the perfect person to discuss the topic of resiliency in the field. He’s happily married with two young daughters. Currently, he’s seconded, working at The Lower Mainland District Emergency Response Team. He joined the Delta Police Department as a Reserve Constable back in 2007, graduated in 2009, and then worked Patrol until 2012 when he got onto the Integrated Emergency Response Team.

Jordan’s story starts on November 8th, 2012, a fateful night in both his life and work. Having been sent to a dangerous hostage situation at Starlight Casino, Jordan has to make one of the toughest decisions of his life for the safety of his colleagues. In this podcast, Jordan details the event that changed his life; how he dealt with it in the following days, months, and years; his thoughts and emotions during and after; how he persevered through his struggle and was able to maintain his committed and engaged attitude throughout; and whether or not he would have done it all differently if he could do it all again.

Key Takeaways:

[:59] About today’s show with Jordan.

[1:15] Starting off easy, Chief Dubord asks: When was the last time you ate at McDonald’s?

[1:35] Jordan’s favourite book and what he’s currently reading.

[1:58] Jordan’s current status; life and work-wise.

[2:50] Jordan talks about his history working for the Delta Police Department, his family’s lineage within it, and his initial career goals.

[4:28] Jordan begins his story, starting with the events that lead up to the fateful Starlight Casino file.

[5:55] Continuing his story, Jordan details the events that happened that day.

[15:12] Jordan’s thoughts and emotions during the shootout, and the events that followed.

[26:33] How the following media coverage impacted Jordan’s life.

[28:28] How many days off did Jordan have after everything had happened? What happened when he got back?

[32:10] Is there anything the organization could’ve done better for Jordan in this situation?

[33:18] Now working in the training unit, Jordan outlines his work in the following months and his wait on more information in the coming years.

[37:00] How Jordan dealt with the wait and managed to maintain a committed and engaged attitude during work.

[38:25] What Jordan would’ve done differently if he knew what he knows now, going into it all.

[40:08] Jordan talks about some of the additional stressors that were in his life at the time.

[41:21] Jordan explains what happened for him in 2014.

[46:58] A preview of next week’s episode. Tune in next week to hear the rest of Jordan’s story!

Former CIA intelligence officer Michele Rigby Assad knows better than anyone what it means to venture into uncharted territory. Michele explains in the Bend Dont Break Podcast her experience to help you embrace the often uncomfortable path to success. She will talk about how to escape your comfort zone and realize your full potential!

Michele has played a pivotal role in high-stakes missions both as a counterterrorism official and as a human rights defender in the civilian world, culminating in the 2015 airlift operation and relocation of 149 persecuted Iraqi Christians. Michele also provides security advice to nonprofit organizations working against human trafficking and in support of women rebuilding their lives.

Episode #80 is a replay of one of the Top 3 downloaded Episodes in the 6 Year history of Bend Don't Break. It was originally played over 65 Episodes ago.

Lane Douglas Hunt. Lane has been a member with the Victoria Police Department since 2008. She has spent most of her career on the front lines in patrol where she was on the Greater Victoria Emergency Response Team for 6 years. Currently, she serves as the Explosives Technician, a Detective in the Special Victims Unit, and a member of the Critical Incident Stress Management Team. Outside of work, Lane and her amazing husband, Jeff, are parents to 2 dogs, 50 chickens, a 700-gallon reef tank, and 5 honey bee hives! When they aren't lifting weights or farming they are riding their Harleys on beautiful Vancouver Island together.

In this episode, Lane has an amazing story to share that displays incredible resiliency. The incident happened back in 2011 when she was just a junior member at 24 years old with less than 2 ½ years on the job. Her day started off like any other. She spent the morning filing paperwork and was called to a routine call at a 7-Eleven for someone who reportedly stole a chocolate bar. This routine call took a turn for the worst when she was targeted for a spontaneous attack.

In this powerful story that Lane shares with listeners, she details out all of the events that took place, what she gained from these experiences, and her advice to others. She also speaks about the post-traumatic stress that came with it, but mostly her post-traumatic growth and how she managed to reduce her stress.

"Insights into Resilience of First Responders"

This episode of the Bend Don't Break podcast features a role reversal, with Brian Willis of the Excellence in Training Academy interviewing Neil Dubord, about the lessons and insights gained from the first 70 episodes of Bend Don't Break. The podcast explores the resilience of first responders, touching on critical incidents, mental health challenges, and strategies for overcoming adversity.

1. Origin of the Podcast: Neil shares how the Bend Don't Break podcast started as a Delta Police Department initiative, inspired by the need to reduce stigma around mental health and tell authentic stories of resilience. The podcast focuses on sharing personal experiences to help others navigate their challenges.

2. Hope and Personal Accountability:

   • A recurring theme across episodes is the importance of maintaining hope during difficult times.
   • Resilience often begins when individuals embrace accountability and take ownership of their journey toward recovery. Phrases like "embrace the suck" and "own it" encapsulate this mindset.

3. Building Support Systems:

   • Peer support emerged as a vital factor in recovery. Simple gestures, such as a text or call, can foster optimism.
   • Neil highlighted the CareTrack program in Delta, which ensures ongoing connection with officers on leave to prevent feelings of isolation.

4. Proactive Resilience Strategies:

   • Establishing wellness plans early in careers, including routines for fitness, financial literacy, and mental health, can prepare individuals for future challenges.
   • Neil emphasized integrating resilience training into regular shifts, advocating for "a little, a lot"—small, consistent doses of training on mental health and personal wellness.

5. Navigating Identity and Transition:

   • Losing the professional identity tied to being a first responder can cause significant mental health struggles. Supporting officers through these transitions, especially those who cannot return to active duty, is essential.

6. Lessons from the Field:

   • Recovery is not linear; it’s filled with ups and downs.
   • Small, incremental goals can lead to significant progress.
   • Spending time in nature, focusing on fitness, and maintaining routines can aid recovery.

7. Addressing Suicide in Law Enforcement:

   • Neil discussed the complexities of addressing suicides within agencies, balancing recognition for service with preventing a contagion effect. He stressed the need for open conversations, support for families, and proactive mental health programs.

8. Work-Life Harmony:

   • Neil challenged the notion of work-life balance, advocating instead for harmonizing priorities and being present in the moment—whether at work or home—without guilt.

• Resilience is a Skill: It can be cultivated through habits, support systems, and proactive planning.
• Peer Support Matters: Strong connections, both formal and informal, are critical for recovery.
• Small Steps Build Momentum: Daily rituals and incremental progress are more sustainable than lofty, overwhelming goals.
• Leadership's Role: Leaders must foster open conversations about mental health, provide ongoing support for families, and prioritize wellness throughout careers.
• Self-Compassion: Officers must learn to be kind to themselves and allow grace during difficult times.

In this episode of Bend Don’t Break, I sit down with Jake Suelzle, a seasoned corrections officer with over a decade of experience, to delve into the challenges faced by those working in one of the most demanding fields. Together, we explore the often-overlooked realities of life behind the fence, the emotional toll it takes, and the resilience required to thrive. Key topics include:

• Moral Injury and Burnout: Understanding the cumulative impact of administrative pressures, long hours, and difficult policies on corrections officers.

• Personal Responsibility in Mental Health: Why individual accountability for resilience is as important as organizational support.

• Leadership’s Role: How fostering a culture of care and trust can transform the workplace for corrections staff.

• Actionable Steps for Resilience: The importance of peer support, daily routines, and finding resources tailored to individual needs.

Jake offers raw, unfiltered insights into the realities of corrections work, emphasizing the need for both systemic change and personal empowerment. This conversation is a call to action for corrections officers to share their stories, foster community, and prioritize their well-being.

Key Takeaways:

1. Moral injury is a silent killer in corrections, rooted in feelings of betrayal and lack of support from institutions.

2. Personal resilience starts with small, consistent actions like seeking peer support and engaging in activities that clear the mind and body.

3. Leadership accountability is critical—leaders must prioritize staff well-being and foster trust through genuine engagement.

4. Community and peer support can break the isolation many officers feel, creating solidarity beyond the workplace.

A human approach to corrections is needed to address the unique challenges officers face, moving beyond buzzwords to meaningful actions.