Fitness, Wellness, and Longevity

Welcome back!

In this episode, Scott and discuss the breaking of the 2 hour marathon mark. We then chat about open workout 20.1 and our predictions for open workout 20.2.

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Welcome back, everyone!!!

Today I have the pleasure of speaking with Nick Lambe.

Nick Lambe has been a trainer and coach for the last 7 years. He has always aimed to and prided himself on being different in his approach to working with clients. He is a massage therapist, strength coach, sleep coach and health coach but envisions himself firstly as a healthcare practitioner. He believes exercise and lifestyle interventions can be some of the most powerful medicine, especially proactively for our health. Nick has done certification work in many other aspects of health and wellness such as sleep, nutrition, behavioral psychology, heart rate variability, brain health, stress management and more.

Most notably in these lifestyle interventions, he has taken a deep dive into sleep. He believes that sleep is the foundation for health and well being, despite being often underappreciated and undervalued. So much so that he has formed two side ventures centered around sleep. As “The Online Sleep Coach” he provides all things sleep and sleep education, including 1 on 1 consultations/coaching, group coaching for teams and coaches as well as speaking engagements. He does something similar in person where he resides with “Southwest Florida Sleep Coaching”

1:00 Who is Nick?
1:30 Sleep gets so little attention
2:30 Online Sleep Coach-South Florida Sleep Coach
3:00 Coaching coaches
4:30 Cognitive Behavioral Therapy For Sleep Issues/Insomnia
-How does that work, examples
-Sleep research
5:30 What is CBT?
-Changing your perceptions. They were learned and they can be unlearned
-What are the obstacles?
-Most of what people struggle
7:00 3 Buckets
7:30 Predisposing-Not dealing with stress (1st to attack)
7:45 Precipitating Factors
8:15 Perpetuating Factors
9:00 Coaching not therapy
9:40 Building new habits
1. Cognitive restructuring
2.
12:00 Perpetuating Thoughts
12:30 Getting negative thinking out of the way
-writing things down, talking about it, and instilling more confidence
-
14:00 Sleep issue cycles
15:00 If you are aroused, you are going to have a hard time sleeping
16:00 Assessment process
-getting a detailed medical history
-screening for sleep related disorders
-Subjective measurements
17:45- Can’t fall asleep
-Overactive nervous system or thoughts about sleep
18:20-Falling in line with circadian rhythm
19:45 What perpetuates sleep issues is behavioral issues
21:30 Does your bed become you trigger for wakefulness?
22:00 Adenosine is the trigger for sleep
23:00 We used to be biphasic sleepers
23:00 Caffeine blocks adenosine
25:00 Sleep Hygiene
-The half-life of caffeine is much longer than they think (
25:45 Circadian rhythm drives to sleep, but the quality is dictated by your hygiene
26:40 No sun in the day, Too Much Light in the evening
28:00 10minutes of light in the morning
28:30 Daylight lamps
29:00 Make your lights going down progressive
-50% of lights 2 hours prior to bed
31:00 Prioritization of sleep
-progressive
32:30 Sleep Tracking
31:30 Is sleep affected by diet and exercise?
34:00 Chronotypes
1. Lions (early riser-Type A personalities)
2. Wolves (Night owl-artistic, creative, introverted)
3. Bears (1/2 of the population (mix of the two))
4. Dolphins (They are more predisposed to insomnia)
37:00 Team no sleep?
38:00 if you don’t sleep well it can make you more aggressive
39:00 Step 1 in improving sleep: connect sleep to your goals, that will allow you to start doing the things you need to do
40:00 write down thoughts
41:00 anxiety about sleep
43:00 what you eat and when you eat affects sleep
43:15 Sleep impacts your hormones and metabolism
43:30 Timing of eating is important for sleep quality
47:00 Mindfulness and meditation
47:40 Different winding down practices that you find relaxing and enjoyable
48:00 Journaling before you go to bed and brain dump 30min prior to bed
51:00 Sleep restriction?
53:00 THC for sleep?
55:00 Melatonin and other sleep aides
60:00 Differences in sleep between men and women

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Welcome back!!!

In this week's episode, Scott and I break down why having patience your puppies and children is huge for progress.

We also talk about the 2020 Crossfit Open and why you should be signing up!

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Welcome back!

In this week's episode, we discuss limitations of the bench press and how the push-up, back on bench glute bridge press, and landmine press might be better options than the barbell bench press.

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Episode 165: Is the back squat dead?

Welcome Back to the Fitness, Wellness, and Longevity Podcast!

In this week’s podcast, Scott and I explore the limitations of the back squat and 3 exercises that are a better alternative to building leg strength.

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Welcome Back to the Fitness, Wellness, and Longevity Podcast!

In this week’s podcast, Scott dives into his trip to the Bioforce Coach Seminar

We go on to talk about how we would coach a group fitness coach on how he/she would start to program for strength.

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Welcome back to the Fitness, Wellness, and Longevity Podcast!

In this week's episode, Scott and I talk continue our discussion about Aerobic Capacity Training.

We then talk about our list of 3 exercises that are most overrated in the gym.

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Welcome back to the Fitness, Wellness, and Longevity Podcast!

In this week’s episode, Scott and Sean discuss Chris Hinshaw’s Aerobic Capacity Training methodology.

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Welcome back!

In this week's episode, Scott and Sean breakdown our 3 favorite uses for our 3 favorite pieces of training equipment.

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Welcome back!! Today, my guest is Stephanie McKinley.

After ditching a life filled with successes, as measured by social norms, Stephanie McKinley has spent the last 3 years creating deep transformation in her life as well as the lives of others.

Stephanie has dedicated her life to be of service to others. She is an LCSW in FL and VA and has been working in the mental health field for the last 20 years. Her specialty is Trauma Resolution and continues to work with at risk youth. Stephanie began her career as a Life Coach with youth aging out of the Foster Care system in South Florida. She served as the Vice President of Foster Care Services for The Dan Marino Foundation before moving into the field of Addiction and Substance Dependance. Stephanie served as the Clinical Director for two separate facilities helping hundreds of individuals address trauma and other related mental health issues as they began a healing journey to a new life.

Life was good!!! She was successful by all measures, but something was missing. She knew something drastic needed to happen in her life to continue her own healing journey! She began to dream big, to be still and to listen to her own hearts longings. She returned to an early love; yoga! She started to feel things differently and have moments of deep clarity. A knowing developed and she knew exactly what she needed to do. She sold everything she owned, quit her job and packed her 8 year old daughter in the car and they set out for an adventure of a lifetime. They spent 13 months on the road exploring North America and the deepest corners of their own souls!

Stephanie landed in Winchester, VA in August 2017 and currently works as a full-time yoga instructor, PE teacher, life coach and therapist supporting others as they explore and experience their own life’s journey. Stephanie is passionate about creating space for others to start living their best life, free from the bondage of their past.

In today's podcast we cover:
0:00 What does Stephanie do?
2:40 What brought you to be a licensed health counselor?
5:00 How was going through clinical hours and did you do the work on yourself?
7:00 How do you work with your’s or other’s inner monsters?
9:00 Any experiences that you have had or seen?
10:00 Pissed and angry at the world
12:30 Who am I to help others?
15:30 How do you help people without pushing your own personal beliefs onto clients?
15:40 Meet people where they are at
16:30 How can we help others while they are crashing and burning
17:30 Being present to help others without an agenda
18:50 What is presence?
19:30 The power of breath and sensory training
21:30 Glennon Doyle
22:30 The caterpillar
23:15 Robbing people of life experiences
25:00 The art of listening
27:00 Brane Brown-connecting with others
29:00 Why is offering help challenging?
31:00 Are their clinical experiences that have created growth as a therapist?
33:00 Personal experiences that have shaped you as a therapist
35:00 How can you be a better patient?
38:00 Are there particular common threads that you see in successful people?
39:00 How can you become a better partner?
41:00 Getting in touch with how you are feeling?
45:00 How do we get passed the way we feel?
47:00 Getting passed the attachment to depression and chemical signals
50:00 Choosing a new path
53:00 Leaving her old life behind

If you'd like to get in contact with Ms. McKinley:
Instagram:
@yoga.travel.heal

Facebook:
Yoga Travel Heal

Remote therapeutic services
[email protected]

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See you next time!!!