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The Be Do Have IG

https://www.instagram.com/bedohavemovement/

The Website with the self discovery quiz

https://www.bedohavemovement.com/start

1. San Diego is expensive but worth it (great weather)
2. Jacklyn’s journey from Marketing Agency to Be Do Have
3. Learning via experience
4. “we've partnered up and now we help business owners, salespeople, ambitious professionals, go from stuck to successful. And a lot of the times, as much as people come. External support in their business. It's just as much mindset and life that comes into play to getting that external reward at the”.
5. Jacklyn - Her main daily driver is the level of impact that she creates on peoples lives.
6. They leverage the DISC profile for optimizing communication
7. They switched from traditional goal setting towards incorporating more ‘being’
   1. E.g. “how are you showing up right now? And really incorporating that piece into how they're setting their goals, how they're showing up on a daily basis.”
8. Personal shifts she made recently
   1. Being a business owner
   2. Being a personal Coach
   3. Being a creator (online marketing)
9. Jacklyn on how her and her Dad approach their work and tasks in a way 
   1. “We also have different things that we focus on from a business perspective. Um, on in terms of he's the I personality and the D, so he's fantastic with the sales component. That's his background. I do a lot of our operating and marketing backend of things. And in terms of client calls, we just have different approaches.I sometimes have, not to say a softer approach, but sometimes it's a little bit more. And that resonates a little bit more with people depending on how that person ticks“
10. The DO element is more focused on Habits
11. I digress on the origins of Maslow's Hierarchy
12. The 5 star morning formula
    1. NoPhone
    2. Drink water
    3. Learn something
    4. A Form of reflection
    5. Meditation
       1. Can be sitting in silence or guided
13. Evening Routines have been impactful
    1. 5 Gratitudes
    2. Next Day Prep / Create the To Do list for the next day

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Thank you so much for your reviews!!

Fitz’s IG

https://www.instagram.com/fitzness/

Her Website

Fitzness.com – Live Better, Live Longer with Fitzness

The Audiobook we discuss

My Noisy Cancer Comeback by Fitz Koehler - Audiobook - Audible.com

Fitz ‘Abhors’ the idea of garnering pity

Top things you shouldn’t tell people with Cancer

1. “I know someone who recently died of cancer”
2. “When your hair grows back it may be very different”

Be aggressive with offering support to someone going through cancer

The importance of practicing empathy + integrity

Fitz’s fingernails rotted during chemo

Using landmarks as benchmarks for your recovery.

1. Last year I could get this far without stopping
2. Last month I could get this far without stopping
3. Today I climbed the entire hill

The upcoming race announcing schedule

“Coast Guard Marathon, Los Angeles Marathon, San Diego, half Marathon, big Sur Marathon,, Savannah Women's Half Marathon. Fargo Marathon, Buffalo Marathon. You name it. I have an incredible race schedule coming up. There's something for everybody, and when I say marathon, know that all of my marathon weekends have a half marathon.

Many of them have 10 Ks, five Ks, which is only 3.1 mile. Some of them even have one mile, um, races, kid races, baby races, dog races. So marathon weekends are diverse and there's something for everybody.”

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1. Anna’s IG
   1. https://www.instagram.com/annahindellpsychotherapy/
2. Anna’s interview / article referenced 
   1. https://medium.com/authority-magazine/women-in-wellness-anna-hindell-on-the-five-lifestyle-tweaks-that-will-help-support-peoples-cd9822128a67
   2. 
      
3. Help people connect whats going on in their bodies with what's going on in their minds
4. The pro’s and perils of dealing with New Yorkers
5. Connecting with the body as the tool to come into the present
   1. Body Scans
6. Avg person is unaware of messages from their body
   1. E.g. Noticing the breath
   2. Awareness prior to change
   3. Holding breath when under pressure
   4. E.g.’s Include a client w/ social anxiety.
7. How can we leverage curiosity
   1. Why do I need to be curious if I just need to know if I should stay in my job.
   2. Being curious helps you to confront your ‘inner judge’
8. Imposter syndrome : Correlation w/social media
   1. Business decisions
9. I elaborate on lesions from Boundaries
   1. It helps to leverage a sense of accountability when one feels tension with boundaries
10. Pick your friends, Love your family
11. Making peace with ‘needing people’, especially those who accept us as we are
12. The importance of ‘candid friends’ and making important life decisions
13. Clean out the closet before you sort it out

My five “lifestyle tweaks” are as follows:

Develop a relationship with your body that includes movement that is fun, convenient, and affordable so you can do it for life. I see the all-or-nothing mentality cycle with movement and exercise. The body we have is the one we’ve got and movement is vital for feeling balanced, energized, and creative.

Take time throughout the day to check in with your body and listen to what it is telling you. These qualities can serve you well, and then pay attention to the messages your body tells you about your needs and wants.

Cultivate curiosity. You can apply this anywhere and you likely won’t be bored. And if you are bored, stay curious about the feeling!

Surround yourself with people you love and who accept you unconditionally. This is vital as we are such goal-oriented people, especially as professionals and hardworking people in New York City. If you get into the striving-to-improve mentality, you can forget about the person on the way to their goals. Sometimes you need the people who love you to remind you how great you are.

Don’t give up on yourself and don’t think you need to go it alone: keep working on your own personal development even through challenging and scary times. Find a therapist or mentor to help you along your way as we all need support.

We have lost the art of curiosity and presence while being with other people. From this communication comes empathy, understanding, and connection — the opposite of loneliness and isolation. I would start a movement designed to build connection between people

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Justin’s Instagram

https://www.instagram.com/justinmainaofficial/

The 3 P’s

Justin is the host of the show ‘Fear Hunter’.  He launched after this podcast recording just as he said he would.

Purpose: Justin wants to help others conquer their fear.

Positivity: Be willing to pivot

Productivity: 

2022 Biggest changes in diet and health: the more I work out, the more aware I am of the impact of my diet.

Using a novelty approach towards training.

Start looking for the root of what is causing the pain.

My thoughts and long history with voice journaling

My approach to dealing with my partner:  Do you want me to ‘listen, coach or solve’?

How I deal with “Flashes of Shame”.  What's in and out of your ‘locus of control’

The locus of control is a psychological concept that refers to the extent to which individuals believe that they have control over the events that affect their lives. An internal locus of control refers to the belief that one's own actions and personal characteristics are responsible for the outcomes they experience, while an external locus of control refers to the belief that external factors such as luck or fate are primarily responsible for the outcomes they experience. Research has shown that individuals with an internal locus of control tend to be more successful and satisfied with their lives than those with an external locus of control.

“time plan to be wasted is not wasted time” 

How I do checklists for the week on Sunday

Yo-yo dieting for your brain - In pursuit of a ‘completed’ list of all tasks

‘Feeding’ your relationship with your friends

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Episode 42: “Don’t wish it away: Embrace the turbulence & make Peace with discomfort”

1. Our nervous system is designed to protect us. 
   1. A Clear desire to get to the other side of danger
      1. Stress does not equate to danger
         1. A podcast in and of itself 
   2. Amygdala / fight or flight
      1. “The amygdala is a small, almond-shaped structure located in the brain. It is a part of the limbic system, which is involved in emotions, behaviors, and memory. The amygdala is responsible for processing and regulating emotions such as fear, anxiety, and aggression, and it plays a role in the fight or flight response to threats. It is also involved in the formation of long-term memories, particularly those associated with emotional events.”\
   3. Why are you getting scientific about the brain on a podcast about mindset:
      1. The more you know about how the brain is designed to work, the easier it is to optimize its response towards having a desired effect.
2. Step one:  Is there a clear and present danger?
   1. Ensure Survival!
      1. If you have  afamily…. Maybe you ensure their survival first…
3. More applicable tools:  ‘thriving’ vs surviving (Bypass the Amygdala) 
   1. Ask your self what part of your psyche is disturbed by the event 
      1. Follow up with the 5 why’s -Don Messersmith
      2. Problem: One of the monuments in Washington D.C. 
   2. Leverage The breakthrough principle
      1. Once you know the foundation of a question / issue:  Walk away
      2. Allow your subconscious to solve
   3. Ask yourself how solving the issue will lead towards a better life or at least, towards a more fulfilling tomorrow
      1. Growth Mindset
         1. How to Apply a GROWTH (VS Fixed) Mindset in your life TODAY - Chasing Energy
            1. covid
               1. Gave up caffeine
               2. Slept better
            2. Signing up for a challenge that you are currently not prepared to handle
               1. Know that there will be several learning moments
      2. Leverage the logic of a Null Hypothesis by saying - what if I do nothing?
         1. In statistical testing, a null hypothesis is a statement about a population that is assumed to be true until proven otherwise. It is usually denoted by the symbol H0. The null hypothesis is tested against an alternative hypothesis, which is a statement that contradicts or negates the null hypothesis.
4. Embrace the turbulence as part of the journey
   1. Remind yourself that the light at the end of the tunnel is only a reward if there is darkness
   2. “Sunshine every day makes a dessert - zig ziglar
   3. No dilemma / challenge means no Hero’
      1. Calm seas do not make for strong captains
5. Reflection and adaptation are foundational to wisdom
   1. Probably one of the most neglected aspects of a crisis
   2. Chance may have brought the crisis, but a fool assumes its singularity

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Greg’s Website

www.absat60.com

Greg’s IG

https://www.instagram.com/gregdamianabsat60/

Gregory’s muddled start with a lifelong health pursuit.  A near DUI was enough for him to stop drinking.  Shortly thereafter, he channeled the energy into exercise.

Greg’s insights on training with a coach.  “Stay on my toes”.

Greg’s big change @ 60 years old.  He quit his job, sold his belongings and moved to Hawaii.  He worked in a kitchen

The DOLR Approach:

Dream Big 

Own Your Health 

Live Well 

Recharge Often 

Greg Recommends getting a full panel blood test prior to your physical and bringing it with you.

Greg prefers to not have

His dad died of diabetes in the past year.  He began wearing a continuous glucose monitor and was surprised by some foods that spiked his blood sugar.

Greg is trying to limit himself to < 10 grams of ‘added’ sugar per day and < 100 grams of carbs.

Greg is generally a high protein person, but recommends that everyone try to learn what works for them.

Try to eat foods that are closest to their natural form

Greg’s Training Week:  9 sessions in 6 days.

After being diagnosed with low bone density, greg started focusing on strength training.  Usually 3 days a week.

He also does 2 swims, 2 rides and 2 runs a week.

“Exercise is the most potent medicine we have” - Peter Attia

“No 90 year old ever said ‘I have too much muscle’”- Peter Attia

For the Book cover photos, Greg got to 7% bodyfat.  He ate 1500 calories per day.  

“Abs at 60 are a bit of vanity, but it also shows people what’s possible”

“Play the long game”.  You may not get the perfect performance at a race because you have a few extra lbs of muscle, but you will be stronger in the long term and more energy resilient.

The issue with calories and lifespan.  Nutshell:  Lots of calories will most likely shorten your life.

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My website / newsletter
 Home - Chasing Energy

ID Your biggest regrets for 2022. 
In this situation a regret is defined as "An outcome where your actions did not align with your core values". 
Start with Why - Simon Sinek
" Why is it imperative that I pursue this now"
Challenge your focus by running it against this statement.  

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Acceptance of your Fate: Stop wondering about if / what it would be like if you had not been stricken.  Make peace with the fact it has happened.  

Viktor Frankl : Define your value through purpose

In Running Ultras:  The worst parts are often when there is still a chance to back out or quit.

Panic is the enemy.  It will not serve you.  It may exacerbate the pain / symptoms

Gratitude: How much time have you spent thinking about the days you were not sick.  Or the days where you did not get a flat, or have a car wreck?

Disease should remind us of the fragility of life.  The lack of promise that tomorrow awaits us.

Embrace the adversity as a chance to ‘highlight’ your true character

I say highlights because we sometimes find out that our perception does not match the reality.  It can go either way.

As a father:  I want to show my children that I can suffer if ned be.

Embrace the adversity as a chance to ‘develop’ your true character

We don’t get tougher from ‘thinking' about jumping in cold water

Ultimately: challenges like these will prepare me to face my inevitable death.  

How can I leverage my ‘present’ constraints for a more ‘fulfilling’ future

Ask yourself with genuine curiosity:  What insights and enlightenments await me?  How can I use the 'now' for the 'then'

Acknowledge, Reflect, Adapt

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Priya’s Website

https://vfcoaching.net/blog/

Priya’s IG

https://www.instagram.com/virtual_freedom/

1. Priya’s approach to creating ‘fast’ results
2. FAST
   1. Know what you're focused on. 
   2. Awareness, Self-awareness, or metacognition. 
   3. Self mastery 
   4. Time Mastery. 
3. What does ‘improvement’ mean?
   1. E.g improving by 1%
4. Bowen Therapy
   1. Light fascia manipulation
   2. What I found on the web
      1. Bowen is a holistic technique that works on the soft connective tissue (fascia) of the body.
      2. A Bowen treatment consists of sequences of small moves, each at a specific site on the body. It can be done through light clothing.
5. Morning routine
   1. Mindset work
   2. Goals, outcomes, to-do list
   3. Followed by workout
6. From - “The Science of Getting Rich”
   1. “Get as much done as possible without doing ‘more’ than what’s possible”
7. Priya likes seasonality in her efforts
   1. E.g. Toning the efforts down in winter
8. We discuss the danish tradition of “Hygge” 
   1. “ “hygge,” a Danish term defined as “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.” Pronounced “hoo-guh,” the word is said to have no direct translation in English, though “cozy” comes close. It derives from a sixteenth-century Norwegian term, hugga, meaning “to comfort” or “to console,” which is related to the English word “hug.” Associated with relaxation, indulgence, and gratitude, hygge has long been considered a part of the Danish national character
9. Productivity Hack
   1. Disconnect email from your phone when you are on vacation
   2. “I disconnected my email from my phone and said, when I'm gonna work, I'm gonna sit at my computer, I'm gonna sit at my laptop, I'm gonna sit at my desk, and I'm gonna action it one time.”
10. Priya doubled her whey protein in her morning berry smoothie and found it to be very beneficial
11. Training: Priya experimented w/Goggins style intensity and got injured.  She now focuses on HIIT style training and the quality of her training.
12. Priya coaches a sculptor on widening his business model in a way that brings him joy.
13. The downside of being a “Knowledge Whore”
    1. Something I struggle with
14. 
    

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My 'No Judgement' disclaimer

The goal - distinguish between delight and debauchery

You need to determine what ‘you’ intend to experience

de·bauch·er·y

/dəˈbôCHərē,dəˈbäCHərē/

Noun - excessive indulgence in sensual pleasures.

1: Get your workout in prior to the party.  The best time….. When you KNOW you will get it in.

2: Don’t count on having healthy food available at a party.

A tip to offset this:  Have a few healthy satiating snacks prior to the gathering.  E.g. Some hot broth with collagen about an hour prior to meeting.

This takes about 1 minute to put together.  

Here’s what I use

Amazon.com : Better than Bouillon Premium Roasted Beef Base & Roasted Chicken Base 8 oz Jars, 2 CT : Grocery & Gourmet Food

3: Pack electrolytes. LMNT is loaded in salt.

4: Avoid Sugar in your drinks.  Avoid the punch - its pure sugar.  Tips on making lower calorie drinks.

5: Ask your partner if they want to ‘create a shared sampler for treats’.  Homemade apple pie is a good exception for me.  Skip the ice cream topping.

6: Eat more whole foods that are high in protein PRIOR to any refined carbs.

E.g. Deviled eggs are a good healthy choice.

Holiday Sides are the big calorie items that are basically desserts in disguise.  

7: Get the most enjoyment with the least amount of regret.

Focus on having a great time with your family!  Choose to enjoy things UNTIL you find they don’t serve you.

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