Breaking the Barrier

Zac’s back, and he’s on the attack, revving up the Breaking The Barrier community to share their 2019 successes with family and friends over the upcoming holidays. Plus, hear two of the most seamless live ad reads for sponsors ever in a podcast.

Then Zac talks through five rules for shoes that runners old and new need to know:

1. Research - your foot type and running style

2. Review - different brands and models

3. Relate - the shoe to the run, the terrain, and the goal

4. Rotate - different pairs to keep your foot flexible

5. Retire - once a pair is done, its done

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Merry Christmas and Happy Holidays! I hope you have a wonderful time!

Please also keep in mind, the holidays time of year can be hard and dark place for some. Even if you're having a great time you can still feel overwhelmed and alone… and it’s ok to speak to someone and get help even if it’s just at that moment.

Australia:

Lifeline Aus: 13 11 14

Beyond Blue: 1300 224 636

Kids Help: 1800 551 80

Confidential Help: 1800 737 732

Mensline: 1300 78 99 78

Relationships Aus: 1300 364 277

Switchboard: 1800 184 527 🏳️🌈

Emergency: 000

United States:

Talk Line: 1800 273 8255

Suicide Prevention: 1800 784 2433

Emergency: 911

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, Andrew’s on a break and that’s okay. But Zac Domagalski is behind the microphone and only time will tell if that’s a good idea...

Listen in and keep the good times going as we celebrate members of the BTB community going above and beyond. Plus listen to Zac talk about the challenge of not being good at something straight away and having to learn to accept it. If you dare, take a drink every time he mentions “Andrew” or “community”.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I speak a little bit about what sorts of things you can do to take care of yourself mentally and physically.

1. Take care of your feet.

-Have the right shoes. Get fitted, learn what type of shoe is best for what event.

-Have several shoes in your rotation.

-Every 300-400 miles, replace your shoes

-FOAM ROLL AND SPIKEY BALL ROLL

2. Get plenty of sleep.

-Improvements happen while you recover.

-Turn off the electronic devices before bed.

-Stop with caffeinated drinks 4-5 hours before bed time.

-Don't drink too much water an hour to 2 hours before bed time.

-Bank your sleep if you can before a big event.

3. Practice mindfulness and meditation.

-Bring yourself to the present moment.

-Focus on your breath.

-Practice mindful running.

4. Stay hydrated and have good nutrition.

-2-3 litres per day of water for an active individual.

-Eat clean whole foods and cut back on the processed junk.

-Be ok to treat yourself every now and then.

5. Set up a routine.

-What will help you set up your day?

-Practice a bit of self care.

-Use your time wisely.

-Easy days are easy and hard days are hard.

6. Listen to your body.

-Use your judgement to know how your run will turn out.

-Accept the circumstances.

-Is it worth it to push?

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Just a reminder to practice mindfulness when you need it in this first mini episode!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I describe an event that could've changed a lot of things. No fancy shownotes... I just simply want to say... Live your life. Please visit the links below to learn a bit about what to do if you or someone near you is choking.

Take Aways

1. People are quick to come to the aid of those in need.

2. Follow your intuition.

3. What lessons can you learn from your traumatic experiences?

4. Slow down and live in the moment.

5. Nothing is promised.

What will YOU do with today?

What to do if someone is choking:

https://www.mayoclinic.org/first-aid/first-aid-choking/basics/art-20056637

What to do if you're choking alone:

https://www.menshealth.com/health/a19545030/how-to-save-yourself-from-choking/

For Training Sites, visit the shownotes page on www.breakingthebarrierpodcast.com

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

---

This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I describe an event that could've changed a lot of things. No fancy shownotes... I just simply want to say... Live your life. Please visit the links below to learn a bit about what to do if you or someone near you is choking.

Take Aways

1. People are quick to come to the aid of those in need.

2. Follow your intuition.

3. What lessons can you learn from your traumatic experiences?

4. Slow down and live in the moment.

5. Nothing is promised.

What will YOU do with today?

What to do if someone is choking:

https://www.mayoclinic.org/first-aid/first-aid-choking/basics/art-20056637

What to do if you're choking alone:

https://www.menshealth.com/health/a19545030/how-to-save-yourself-from-choking/

For Training Sites, visit the shownotes page on www.breakingthebarrierpodcast.com

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

---

This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I recap a bit of my Spartan Trifecta weekend and I also talk training tips and more! Come along with me as I trek through the crazy journey that is a Spartan Race!

1. Embrace the community around you to help you keep going. They are right there in struggle town with you and know what you're going through. Finish together.

2. No Matter how hard it is, you can tough it out. Know when to be safe about it... But you can do it!

3. The pain won't last forever. As bad as it can be, it will pass. You will refresh and rejuvenate and be able to move forward strong. Pain is temporary... Pride is forever.

Training Tips

1. Cross Train: Focus on what areas you don't usually focus on. If you run a lot, focus on adding in strength and mobility. If you are a weight lifter, add in the endurance, etc...

2. Nutrition: Hydrate is key! Bring your own hydration. Also get used to fueling with some sort of energy source like a gel or nutrition bar, etc. This will give you the energy to continue on.

3. Strength Training: This is key. Your obstacles are all strength based. So get to the gym at least 3-4 times a week and work on strength. Full body is great and DEFINITELY work with grip strength.

4. RUN: Put in the miles. Do easy runs, speed workouts, HIIT... All of it will help.

5. Train for the terrain: Figure out what sort of race your Spartan is... Flat, Trail, etc... Train on that sort of terrain (run, walk, hike) at least once per week.

Websites:

AUSTRALIA: www.spartanrace.com.au

US: www.spartanrace.com

TWITTER: https://twitter.com/SpartanRace

INSTAGRAM: https://www.instagram.com/spartanrace/?hl=en

FACEBOOK: https://www.facebook.com/Spartan/

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I chat with Brendan Spasovski about his career as an actor and his university journey. A truly hard worker, Brendan shares a little bit about what makes him tick and how he goes about working toward his dreams.

Some takeaways:

1. Biggest regrets are those risks we don’t take.

2. If you have the opportunity to go for your dreams, do it… Weigh out the realities of what you’re about to do… But if you can, do!

3. If you’re ever in a position where people don’t take you seriously, show them your true work ethic and what you are ready to do and how hard you will work.

4. Sometimes you have to go with your gut and make a call… Act now, ask for forgiveness later

Brendan's Instagram: @brendanspasovski

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try! www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I speak with Isobel Ross about her ultra running career and, more specifically, her experience with the Barkley Marathons... The race that eats its young. Listen to Isobel speak about her experience form navigating the entry process, to getting to the infamous yellow gate, to meeting Lazarus Lake, and everything in between.

Here are some takeaways from this episode:

1. Solve problems as they came up. Sometimes you just have to be a problem solver and you can't look at the start to finish as a simple journey. Things will come up and you need to be ok to address them.

2. Even though you prepare for best case scenario, worst case scenario can still happen. That's racing--- That's life. It's not the end of the world. Accept both possibilities. But enjoy the ride no matter what.

3. Take each failure as a learning opportunity. If you can objectively look at what went wrong, you will be able to figure out how to improve yourself for next time.

4. Find the fun moments in even the hardest challenges. You can find positives in everything so make sure to appreciate them.

5. It's not always just about the technical skills... You have to dig deeper to find out the most you can about yourself. Even someone like Isobel Ross has had the thought "not me, I couldn't do that...". But you can!

6. Sometimes it's best to worry about the consequences later, and just see what happens if you go for it NOW. Act now, beg for forgiveness later ;).

Isobel Ross Websites:

Website: https://www.peakendurancecoaching.com.au

Instagram: Isobel.r

Facebook: https://www.facebook.com/PeakEnduranceCoachingAustralia/

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code

BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app