Chasing Energy

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1. Dar’s Instagram
   1. https://www.instagram.com/radhealthinc/
2. Dar’s Life Changing event caused by lack of sleep
3. Sleep’s impact on your quality of life
4. Food, Money Sleep and Sex- things that don’t matter much until you don’t have them 
5. First Signs of Sleep Apnea
   1. Being tired throughout the day
   2. Dozing off through the day
   3. Lack of patience and drive
   4. Snoring
      1. Snore Lab App
   5. Acid reflux
   6. Headaches in the morning
   7. Wear on Lower Front teeth
   8. Depression
6. Sleep Hygiene Best Practices
   1. Scheduling
   2. Wind Down
   3. Blue Screen
   4. Alcohol
7. The perils of Sleep Aids
   1. Helps you fall asleep
   2. Worsens Breathing Issues
8. Stages of Sleep Apnea
   1. Majority stops breathing < 30 times an hour
9. Only 21% of patients tolerate Sleep Apnea
10. Mouthpiece is 90% tolerated
    1. These are adjustable depending on how much air you need
11. Rad ZZ’s Sleep Supplement
    1. “Reduces amount and volume of snoring by about 50%”
12. What Daniel’s Bad Sleep Cycle looks like
13. My rant on checking Social media in bed
14. Google Hub has a sleep feature you can enable
15. Benefits of Incorporating Yoga into my bedtime routine
16. Be specific and deliberate about what you try
17. If you are crashing after lunch look @ your sleep quality
18. My 7 year push and the consequences
19. Effects on Social Life
20. Women can develop Snoring if they gain weight
    1. Raising children - sleep schedule
21. The tongue gets fatter and blocks the airway
22. Sleep is a team sport
    1. Your partners impact on your quality of life
    2. Paraphrasing  Brian Cranston
23. The importance of walking for energy
    1. Especially after meals

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 Anne’s Instagram

1. 1. https://www.instagram.com/heyanneoneil/

Focusing on basketball @ 10 years old

1. Eventually drafted into the, the w NBA for the Sacramento monarchs
2. The impact of training with better athletes (boys soccer team)
   1. Always show up
   2. Set your sights higher
   3. Treated fairly based on practice and performance
3. The 15% challenge
4. Anne tears her ACL
5. How Anne switched from a jump shooter to a 3 pointer
   1. Rebuilds her 3 point shot after 12 years of playing basketball
   2. Shot free throws 1 handed
   3. Eventually participated in the ESPN 3 point shot
6. John wooden UCLA coach One of the best of all time
   1. Ensured his players knew importance of tying your shoes properly
7. Fixed vs Growth Mindset
   1. What if this chance is the best thing that could happen?
      1. Take a leap
   2. Being laid off during the pandemic
   3. Dave Mathews - “take these chances”
8. The importance of visualizing
9. Using curiosity as a filter
10. Shawshank Redemption
11. Leveraging creativity
    1. Learning something new triggers curiosity

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1. Dr. Tim DiFrancesco is the president and founder of TD Athletes Edge. He's the former Head Strength & Conditioning Coach of the Los Angeles Lakers. TD Athletes Edge is renowned for its scientific approach to training, nutrition, and recovery for athletes and fitness enthusiasts
2. Tim’s Incredible Instagram 
   1. https://www.instagram.com/tdathletesedge/
3. Basketball Strong Podcast
   1. https://www.basketballstrongpodcast.com/
4. Why Plantar Fasciitis is often misdiagnosed
   1. Solutions
      1. Load / strengthen w/ a towel 
      2. Fasciitis fighter tool
         1. https://www.fasciitisfighter.com.au/
5. Working through discomfort is necessary
   1. Shoot for 5 out of 10 on a pain scale
6. Heel raises and variations are key exercises
7. Why Dr’s default to ‘stop’ healing vs prescribing ‘recovery’ based activities
8. Why you need to look @ 10 - 12 weeks when it comes to recovery
9. The dangers of ‘1 size fits all classes’
10. Tim’s ‘Galvanizing’ moment that sparked his passions
11. Tim goes full steam ahead after finishing PT school in an effort to be able to help people throughout the recovery journey
12. The call that led to jumping to Bakersfield, CA which leads to the Six seasons with the LA Lakers 
13. TD Athletes Edge  has 10 - 15 Employees committed to 
14. TD’s Mission is to “Help athletes to get strong and stay strong for the long run”
15. Lower Back pain
    1. Extension or inflection based?
    2.  Look for movement that does not exacerbate the problem
       1. E.g. step up and step down for 10 minutes…
16. @ 42:00  Spending time with Kobe Bryant
17. Kobe tears his Achilles, but refused to give in
    1. During late rehab “I feel incredible” 
18. Tim’s desire to ‘empower’ individuals to thrive
19. Collagen protein benefits
20. Offset Arthritis by loading joints and supplementing collagen
21. “Deep Nutrition” book recommends bone broth
    1. Heat seeking compounds that target your joints
22. Tim’s quick tip for energy
    1. Sleep hygiene 
       1. Wind down routine
    2. Hydration
23. Advice on Shin Splints
    
    
    
    
    

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Seanna Thomas is CEO of Hockey Snacks

Seanna’s Instagram

https://www.instagram.com/hockey_snacks/

@ 4:00  Start with healthy habits early

@ 7:00  How should parents stock their pantry (A Slippery slope)

@ 9:00 Use fresh fruit as your go-to treat for your children

@ 10:30 Healthy Muffins are a good way to stick the fridge

@ 14:00 Spinach is the Vodca of the Vegie kingdom

@ 15:00 My Avacado Pudding recipe

@ 17:00 Taking your kids to a birthday party.  The balancing act…

@ 20:00  Why I can’t look at Gummi Candy

@ 23:00 ‘Sidestep’ temptations…

@ 28:00 To go snacks made by the kids - GORP -  good old raisins and peanuts

@ 29 Allowing kids to have ownership over nutrition

@ 39 chickpeas are a flexible neutral flavored kid friendly protein

@ 41 How I cook Chicken

@ 43  Seanna’s overnight oats

@ 45 Seanna’s advice on energy management

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1. When is your ‘genius’ time of day?
2. Leveraging “Limbic Friction” to your advantage
   1. Credit to Huberman Lab!!!
   2. https://www.youtube.com/watch?v=Wcs2PFz5q6g
3. The importance of Rules to Thrive
4. Tips for better Recovery
5. The 10, 3, 2, 1 Rule
6. Tips on Starting your day
   1. Hint:Don’t check your phone
7. Structure your training
8. Overcoming the desire for short term results and planting the bigger picture
   1. Start with a Grand Vision
      1. Who do you want to be?
      2. Perform ‘reps’ with your written goals
      3. 
         
9. Step 1 - Develop a belief system that guides decisions
10. Step 2 -  Recovery
11. Step 3 - Nutrition
    1. Avoid the deprivation approaches to losing weight
12. Step 4 - Customized training 
13. The Pomodoro technique
14. Tips on Mobility
    1. Build an environment that encourages constant movement
15. Keeping temptation @ bay
    1. Be cognisant of temptations
    2. Keep your pantry stocked with clean foods
16. About the M Perform app
    1. More focused on the lifestyle and habitat
    2. More accountability
17. First 8 - 12 weeks = Primer Phase
18. Second Phase = Progress Phase
19. Third Phase = Peak Performance Phase
20. Marcus’s tips for energy: 
    1. What is your sleep score?
    2. What Stressors are the most powerful
21. Find out more about Marcus and M Perform here
    1. M Perform — Marcus Mackay
22. Marcus’s Instagram
    1.  https://www.instagram.com/marcusmackay/

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Terry’s Website

Motivationalcheck.com

Terry’s Book

https://www.amazon.com/dp/B08GLGVTVS

Terry’s List off Career moves

1. 1. NCAA Basketball Player
   2. Wendy’s Corporate
   3. Police Officer
   4. High School Basketball coach
   5. Swat Team Negotiator
   6. Motivational speaker
2. “I always aspired to be a part of the best teams”
   1. Basketball, SWAT team, Etc..
3. Excellence requires constant review, change and analysis
4. Excellence requires proper priorities
5. “Earn your jersey every day”
6. Life is about finding your purpose and reason then living it
7. Don’t waste time with ‘why me’?
   1. Blame is generally an act of avoiding responsibility
8. 4 Truths
   1. Control your mind or it will control you
   2. Embrace the pain and difficulty and use it to make you stronger
      1. Constantly step outside your comfort zone
   3. What you leave behind is what you weave into the hearts of other people
      1. “When you were born you cried and the world rejoiced.  Live your life so that when you die, the world cries and you rejoice”.
   4. As long as you don’t quit, You can never be defeated
      1. I live in pain but refuse to give into it
      2. The pain of regret is worse that what you are going through
9. Three F’s
   1. Family 
   2. Faith
   3. Friends
10. Terry initially did not want to take the chemo to extend his life a few years.
    1. He decided to do it because he felt obligated to his family
11. The origin of the “Motivational Check” mantra
    1. Lean on the team when you are low
12. The importance of acknowledging your children's efforts with a high 5
13. Your brain holds one thought at a time….make it a good one!
14. Surround yourself with people who will give you hard truths so you can grow
15. Lay down with dogs, wake up with flees
16. Experiment with rats treating water
17. “Learned Helplessness”
    1. a condition in which a person suffers from a sense of powerlessness, arising from a traumatic event or persistent failure to succeed. It is thought to be one of the underlying causes of depression.
18. BIO: Terry Tucker has been an NCAA Division I college basketball player, a Citadel cadet, an undercover narcotics investigator, a SWAT Team Hostage Negotiator, a high school basketball coach, a business owner, and most recently, a cancer warrior. He and his wife have lived all over the United States and currently reside in Colorado with their daughter and a Wheaten Terrier, Maggie. In 2019, Terry started the website, Motivational Check, to help others find and lead their uncommon and extraordinary lives. More information and his podcasts can be found at motivationalcheck.com

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As a Physiotherapist she noticed stress and overwhelm in her patients

Using breath as a catalyst for change on your nervous system

Changing Stress flight or fight response into your rest, digest and recover

Get to the green calm zone with Diaphragm breathing 

The Diaphram touches the front side and back.  

Belly breathing should be the norm.  Chest breathing is for intense exercise

Emma starts with calming before strength and stabilizing

Your diaphragm is actually only a one-way muscle.

When you start to train your diaphragm to be stronger on the inhale and allows your body to deal with stress as well

For Calm, Exhale for a longer time E.g. Start with 2 seconds in, 4 seconds out

My personal observations on people with shallow breathing

Yawning, gasping or sighing are indications of a breathing dysfunction

The importance of incorporating breathing outside of a set time of day

My digression on why focusing on getting to the gym does not equate in a healthy life (what are you doing the rest of the day)? 

Better habits often require a very conscious effort

Gauge your Calm levels (E.g. 10 is a fantastic vacation, a 1 is fight or flight) and plan accordingly.  Is it OK if you feel like a 5?

Coaching - Emma points out that I have tense shoulders and breath too much through my chest

Tips for- Waking up in the middle of the night

1. Awareness of breath\
2. 4-7-8 breathing pattern: In 4, Hold 7, out 8
3. Try confusing yourself with listening to a meditation while breathing deeply
4. Count Inhale and exhales as ‘1’ and go to 10 and start over

Tips for- a better night's rest

1. Unwind with a meditation and journaling
2. Consider taping your mouth tape
3. Focus on letting muscle tension go prior to bed
4. Emma prefers ‘special’ pharma-grade magnesium
5. Try adding Magnesium to electrolytes to stave off alcohol side effects

Emma starts her day by focusing on…

1. Her breathing
2. Self approval 
3. Gratitude (I digress on how this is a time tested under rated tool)
4. Emma leverages Breath and Gratitude to change her Mindset

Emma’s Tip for recharging -  Go outside and be in nature & Learn to Pause

How to Achieve RESTORATION through better breathing 

Emma’s Website

Thebreatheffect.com

Emma’s Instagram

https://www.instagram.com/thebreatheffect/

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Starting in construction

Pivoting to the CPR

What are your goals?

If you are not assessing you're guessing

You can't manage what you can't measure. 

Four week plan is 20% constants and 80% variables

Celebrate with ‘fun’ workouts

Goals are people for people who want to achieve a specific victory. Processes are for people who want to live at a higher level. - James Clear

How a loaf of bread caused Callen to close his business

The origins of his business ‘Rep performance’

Callen’s Daily Routine for Excellence

1. Set the Mindset - Ice Cold Shower for 2 minutes @ 4am
2. 20 - 30 min of Yoga
3. 15 minutes of meditation
4. Write 5 things you are grateful for
5. An hour of education while I get ready
6. Workout @ noon - Goal is 18 to 24 workouts a month

Workout Details

1. Five to six interval days 
2. Weights Cycle between power days and circuit workouts
3. Mobility work - Turkish get ups, etc..
4. Two hand anyhows: explained.  I look at these as a standing version of a  turkish getup
5. Kettlebell workout | 2 hands anyhow - YouTube
6. He uses a 16 workout program that repeats 3x until he changes it

Energy insight #1: Get up an hour earlier than you need to and stay away from digital distractions.  

This is when your mind has clarity.  

Dedicate the time to yourself to deal with yourself

Keep a paper and pen and embrace the discomfort

Energy insight #2:Exercise with kids

Dynamic activities that are centered around fun

Feed off of their energy

Callen’s Website

https://reperformanceapp.com/

Callen’s Linkin

https://www.linkedin.com/in/callen-mcgibbon-61a19a30/

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Cristy’s Story with Autoimmune disease

The Power of Meditation and focus

Starting with mindset and why it’s an underrated health tool

The power of positive words and beliefs

Applying your personality strengths towards living a healthier lifestyle

The importance of writing it down on paper

Overly focusing on the negative aspects of a diet change

Leveraging your natural strengths for wellness success

Forgiving yourself ….proactively

Why Cristy’s program is generally 100 days

Advice : Energy Starts the night before. Respect the wind down process

When you are eating complex vitamins and minerals, your body is also more satisfied.

Research Note :”A 20-ounce bottle of mtn dew has a whopping 77 grams of sugar”

Creating and personalizing the ‘Why’ = Lasting Change

Be creative in the kitchen

Cristy’s blog

http://powersbeing.com/

Cristy’s book - Roadmap to Autoimmune Remission

https://www.amazon.com/Roadmap-Autoimmune-Remission-naturally-exploration/dp/1674537328/ref=sr_1_2?keywords=roadmap+to+auto-immune+remission&qid=1639513909&sr=8-2

Recipe - Old World Chocolate Truffles 

https://powersbeing.com/old-world-truffles/

Recipe - Sweet Strawberry Breakfast Porridge

https://powersbeing.com/strawberry-porridge/

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Blaike Woodruff is the owner of Woodruff Fitness.  He is actively Bridging the gap between Physical Therapy and strength and conditioning programs. 

The 6 factors of Blaike’s Hex Approach

Christ, family, friends, occupation, sport, and the city that you live in

The Issue with the ’Box’ Approach to training and recovery

Focusing on the Cause w/interactive education

The 3 Phases : Consultation, Assessment (>60 measurements of the human body), 

Getting Clients ‘Emotionally Enrolled’

Something bigger than “Me or I”

Consistency is the ‘unsexy’ key to recovery and growth

Growth isn’t a perfect linear line

Leveraging adversity as mental training

Using Empathy as tool for growth

Running to decompress 

The Importance of rising early

Struggle as a foundation for growth

Blaike’s instagram

https://www.instagram.com/wfit_blaike_wood/?hl=en

Blaike’s new Senior Focused Fitness Program :

https://checkout.square.site/merchant/EA04N3JECKSCX/checkout/PCC3H45HDVOM2J33KINWOLPU

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