This week Eric and Joe welcome back Coach Debbie Larson to the podcast. We center our discussion around the topic of “diets” and with spring and summer right around the corner, it couldn’t be more timely. Who better than to help us in this discussion than our very own, Coach Debbie Larson, who herself has undergone a complete transformation. Of course, like most of us, before she found the system that works for her and her life, she sampled from the diet culture that is on constant display in our country. 

From the beginning, we must first understand that while diets don’t work (long term), they do produce (short term) results. How else would they have the marketing without some of the proof? What they don’t include of course is the actual steps that are needed to create sustainable change in developing healthy habits, productive patterns, and tips and strategies to help manage the dips along the way. 

Three reasons why diets don’t work: 

1. To extreme. Most diets won’t work for most people because of the extreme steps required to complete the program or plan. Oftentimes, instead of taking a balanced approach, we are sold on extreme and drastic results instead of sustainable steps. From extreme caloric fluctuations, extreme training, extreme reduction in options of what we CAN eat, to extreme amounts of time we cannot. Diets fail to take into account real life, that’s a problem in itself. 

2. Event-based. Most diets are sold in timeframes, from 6 to 8 Week Challenges, to 30 Day Summer Booty Blasts, Spring Breaks, and vacations, when timelines are attached as the goal, what happens when the event itself passes? What most people fail to see while they’re “hope-gazing” at the model’s sweet abs is that most event-based diets themselves create a vicious cycle of manic habits that some of us will carry for decades. What happens after the vacation?
3. Unsustainable by design. First of all, let’s be practical, if America was so successful at dieting we wouldn’t have some of the health-related issues we have, but it’s not because we all can’t diet correctly, it's because it’s by design. C’mon, how long did you really think you could survive on 1,000 calories a day? How long did you think you’d only drink greens for? Diets are big business, seeing the machine helps. If we were to succeed at it, “they” wouldn’t be able to make as much off of them. 

So what works? Balance. Balance works. Eating for health first and then finishing up with something that brings us enjoyment and fulfillment. Moving works too. Strength within the movement creates confidence that so many lose throughout the years because we’re off chasing the unsustainable event. Being ready for the moment that leads to the event is what it’s all about, and all it takes is simple steps done daily. 

Seasonal Affective Disorder, or commonly recognized as S.A.D. is a form of depression that can change with the seasons. For many people it can bring periods of low energy, loss of interest in things they once enjoyed, changes in mood. And while there are several more examples of what it feels like, this week we’re interested in helping you with some practical solutions. 

This week we discuss, “how to start.” While many of us know what we want and where to start, sometimes it’s the “how-to” that can stop us. Some call it paralysis by analysis, some call it a pursuit of perfection, we’re going to simply chalk it up to being human, and sometimes, simple grace is needed to realize that habit-forming takes work. 

3 Steps to help anyone get started: 

1. Do your recon. Have you done your research on the task or program, you’re about to experience? Do you understand what’s happening and what’s required in order for you to be successful within it? Understanding is critically important because without it, how will we know how to apply it? Self-awareness will position you for success. 
2. Reduce current distractions, first. How many systems are you running? Trying to operate within multiple systems is a recipe for frustration and overwhelm. Committing to a program that requires “more” of you, may actually require you to do “less.” Distractions create overwhelm, overwhelm creates insecurity, insecurities which then create the narrative that we can’t do it, that our circumstances are the reason, or worse yet, that we’re not worthy of “it.” 
3. Allow for a window of trust. Once you identify where you’re at, you know where you want to go and you have your path mapped out, now all that you need to do is take action and leave room for trust. Most people start because they see the image of what the “end” is supposed to look like, what doesn’t get spoken of during the commercial, is the amount of work that will take place. There will be moments of doubt, there will be some uncomfortable moments as well, every growth process has one. But it's in that moment that you need to TRUST the system you’re in. 

Strategy #1: Unload your baggage every day; our stories, thoughts, and beliefs create our realities. Unloading your baggage each day allows room for all of this to happen, it’s journaling, it’s finding a way to manage our stresses instead of becoming overwhelmed by them. 

Strategy #2: Connect with your source of power, and source of empowerment, each and every day. What’s your mantra? What’s your source of personal empowerment? Identify it, and use it as much as possible. 

Strategy #3: Connect with your “why.” What, or who is the reason you do what you do? Do you look at the image or the face every day? You should, it’s fuel. Easy solution, put a picture of your “why” on your phone's screen saver so you see it every day. 

It’s cabin fever time as we’re making our way through the winter months. Yes, spring is on the horizon but we’re not there yet. Cabin fever is a space where we may find ourselves a little restless, where the walls start closing in, where life’s “toys” begin to lose their luster, and if you live in the colder regions, it can create some agitation. 

4 Ways to Help Manage Cabin Fever: 

1. Attention. Where is it? New toys will only capture your attention for so long, once the newness wears off, oftentimes so does the appreciation of it, and then the tendency is for our brains to drift off again. 
2. Create the Scenario. If we’re not mindful of where our attention goes, we may find ourselves in an agitated rut. Attention is powerful, and that can be a good thing or a not-so-good thing, depending on the energy we give it. So, if you find yourself developing some cabin fever, create a scenario where you come out the winner and take action on it. Want to come out of winter stronger? Maybe you do 20 push-ups a day until spring is here. It would capture your attention, and you would definitely be stronger by spring. 
3. Move your body. If you’re feeling agitated, moving your body can act as a mental lubricant. Providing your body with stimulus will also take your attention away from what you can’t do in the moment. It’s hard to be creative, happy, or inspirational if you’re feeling restless, tired, or in pain. It just is. 
4. How are you spending your time? Take a look around, what little projects can you begin, maybe now is a perfect time to declutter a room, a closet, a drawer, the intention is to begin to steer the attention. Can you learn a new skill, how about selling some of those old “toys” on one of the many available apps and making yourself some money? Think it can’t happen? Have you tried? 

Remember, “cabin fever” is seasonal, and while we know the mind will play tricks on us and can turn a few months into “forever,” it's important to remember that if we’re stuck in “it’s never” and “it’s forever,” there is no possible way we’re living our best today. And isn’t that what we should all be striving for? 

This week Eric and Joe talk about transformations and offer up some practical steps and strategies anyone can implement immediately. So, if we’re going to have a coaching conversation about transformations, who better to have with than Coach Debbie Larson. 

An unofficial “step one” of “what to do” when beginning your transformation would be to make sure the coach you hire, or the program you join, has tried and proven proof. Coach Debbie’s journey began as a student in an “8-Week Warrior Challenge” and has evolved into passion and a desire to help others regain their health.  Take a listen to hear more about her story and transformations.

Consider this a check-in… On this week's episode, it’s time to check back in to see how we’re all doing on our New Year’s Resolutions. Yeah, remember those? Remember how optimistic we all were about creating change in our lives? How this year was going to be different? 

So… how are YOU doing? Are you still heading in the direction you set out in? Are you in need of course correction? Perhaps, along the way, you realized that you’re looking for something else and need to recalibrate. 

What we all need to remember is that when we’re on a journey of endurance, the tempo is important, awareness (of self) is important, and energy management is important. Fatigue is enviable at some point so training becomes almost a necessity if we’re truly expecting to cross the preverbal finish line. Reps in training matter because they condition us to what we’re going to endure along the way. 

Here are Three Ways to Fight Fatigue:

1. Eat for energy. If your days are long then fuel is necessary. Yet, in our country, our fixation tends to go towards the reduction because of the “weight loss” narrative. Yes, we need to be at a caloric deficit but we also need to prime our bodies to operate a the level our life demands of it. 
2. Move for what’s needed at the moment for where you’re at in your life. Contrary to what a lot of people think, harder doesn’t mean better, and often times during periods of fatigue “beast mode” is the last thing you may need. Bringing awareness to what you need, while keeping movement the constant variable, will allow you to consistently chip forward instead of pushing you overboard. 
3. Be around the energy. One way of combating fatigue is to get around some energy. Feeling low? Get around someone whose energy will lift you up. The last thing a tired person needs is to be around tired energy and what tired energy will have you thinking is that less is okay. 

You deserve to get what you want. Fatigue is a natural component of any endurance sport or activity, so don’t feel bad about it when it presents itself. Simply check your systems; where’s your fuel at? Is your training appropriate for where you’re at today? If not, don’t forget that simple changes go a long way, this applies to both training and energy management. 

You got this!

This week Eric and Joe ask the question, So, you want to be a _________?

Go ahead, fill in the blank. While we all should aspire to be content in our lives, the desire for change is real. The desire to transition from where you are today, to another place or space, is actually quite normal. What typically happens is we envision the end; when going to college we consider the paycheck of the profession, we consider the image of the professionals before us, or the narrative surrounding the industry. 

When we arrive in the space we set out for oftentimes, what greets us isn’t what we imagined. Now what? Take a listen a find out!

This week Eric and Joe welcome back Matt French and Nancy Niema, from Crocus Hill Acupuncture and Herbal Medicine, with the intent of helping to demystify and answer some of our questions on what we know is a complex subject matter. 

As we know, herbal medicine has been in practice, well since essentially, from the beginning of time. And, while highly commercialized in our country, from weight loss products to products that enhance productivity, it’s important to remember that herbs should be used to help manage and maintain one’s health. While something such as weight loss may happen, it’s a by-product of getting one’s health in alignment.

So, where does one start?  Take a listen and find out.

This week Eric and Joe talk about fatigue, its impact, and what to do when rest doesn’t seem to be an option. Now, more than ever, our focus, our health, and our overall mental wellbeing is being challenged each and every day. As Dr. Eric Thomas is quoted as saying, “nothing is permanent but change.” So, if change is the constant then we must shift and bring our attention and focus to the management aspect of the discussion. 

There’s stress, and then there’s stress management. 

There’s fatigue, and then there’s energy management. 

There’s health, and then there’s the management of our health. 

So, what do we do when rest isn’t an option? Take a listen and find out.

This week Eric and Joe welcome back Coach Debbie Larson and we break down the subject matter of “tailgating.” Most of us at some point or another have taken part in this amazing tradition of gathering at an event, setting up shop, and enjoying time with our friends and family. 
The true challenge can come when everyday life becomes an event in itself. When we really pause to think about it, without some awareness, we tend to tailgate more than we think. It’s the “pregame” drinks, it's the appetizer before the dinner, it’s the grazing throughout the day as we ride the rollercoaster of emotions life can bring our way. 

So, how does one go about maintaining a healthy lifestyle if we’re surrounded by so many events? Take a listen and find out!