Fri-Date

Today’s Topic: Eating for health from the inside out

Kim and I have been guinea pigs for a lot of different diets. Right now I eat keto style and fast for 16 hours a day whereas Kim fasts for 24 hours once every week or two. In this episode we talk about the benefits of fasting (it’s great for gut health and losing body fat) plus Kim tells us her views on bacon - particularly the non-organic kind. We also cover Chalene Johnson’s cloud bread (so good!) and talk about the new products from Kim’s company that she’s absolutely obsessed with. One of them is a collagen bone broth with extra vitamin C. Kim’s been making bone broth once a week for years, and it’s such a pain in the ass to make. First you have source organic, non-GMO bones and then it’s two days of cooking and you have to strain it, which gets kind of messy. So Kim’s super happy about being able to buy quality bone broth. And, special offer! Whatever kind of diet you follow, Kim would love to create a personalized supplement protocol for you. You can email or DM her on Instagram.

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd
• Email Kim: [email protected]
• The Keto Guido Cookbook
• drhyman.com
• marksdailyapple.com
• Instagram: @131method

Resources:

• davidrocco.com
• Instagram: @davidroccosvita
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

David Rocco brings his passion for food and life to millions of kitchens every day through his worldwide hit television programs. Airing in more than 150 countries, David Rocco’s Dolce Vita, David Rocco’s Amalfi Getaway, and David Rocco’s Dolce India are each the perfect combination of food, travel and a celebration of the sweet life. David would travel everywhere if he could and says time is the only thing that stops him.

In This Conversation We Cover: 

• [4:34] David’s experience of growing up Italian in an Anglo-Saxon Canadian neighborhood
• [5:15] Italian mom school lunches and how we really wanted peanut butter and jelly
• [8:10] The origin of David’s cooking show empire 
• [11:15] How food is central to the Italian psyche
• [13:01] Why not everyone in Italy looks like Tony Soprano
• [15:47] How La Dolce Vita went global
• [18:05] Filming in ‘deliciously dysfunctional’ India
• [23:54] David’s advice for successful entrepreneurs who feel unfulfilled
• [26:49] The South East Asian fruit David will never try again
• [32:01] David’s favorite type of food 

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

Today’s Topic: Changing your physical location

When you're in familiar environments, your brain doesn't have to do a whole lot of work. You’re used to your surroundings so your senses aren't really alive to new things coming at you. We just moved to Southern California, and everything is different. It got me thinking that there's probably some listeners that are hearing their higher self calling them to go somewhere else. 

And I would encourage you to do that, even if it seems overwhelming and difficult and you have to move kids, your dog, etc. Changing locations is a great opportunity to reset, reboot and participate in your life differently than you were doing it in the familiar environment, particularly if it’s a default decision, like still living where you grew up.

Your environment affects everything including how you feel about yourself, how you show up in the world, your health, your education and your relationships.

There’s no perfect place - there’s always trade-offs. But if you think that you need more like-minded people in your life, have a think about where they might live. And if there is a place that your heart is calling you to move to, and you're letting the overwhelm of moving get in your way, don't - it's not that hard.

Have a great week, and thanks for listening!

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Today’s Topic: 10 lessons from traveling around Europe

We just returned from four months of traveling around Europe. These are the top 10 things I learnt. 

1. Your family gets closer

You’re forced to be together every day so you learn how to work with each other better. 

2. You need to be flexible

I can be a bit of a diva and I like nice hotels but when you’re traveling for months you need to be flexible unless you have a boatload of money. Our bed in Montenegro wasn’t that comfortable but the trade-off is that we got to see Montenegro. 

3. 100 steps is another trade-off but it leads to the Duomo

We had to climb a lot of steps in Europe. Sometimes I was carrying a stroller and/or grocery bags. Sometimes I’d had a couple of glasses of wine. But getting to the top usually made it worth it. For instance in Florence, Italy we were able to see the Duomo from our deck. 

4. Your communication skills are forced to improve

When you're in a new location where you don't know anybody and you don't speak the language, you have to learn to communicate in a different way. So a smile really goes a long way. You learn to choose words that are expressive and colorful enough that so you can make somebody laugh in a language that is not their first language. 

5. Diet is more important than exercise

I think I probably worked out in 10 times in four months. Usually I work out six days a week but I don't see any difference in my body. What I did do is commit to fasting for 16 hours a day and eating a more ketogenic diet, where 75% of my macros came from fat, 20% came from protein, and the other 5% came from carbs. This wasn’t easy to do in Italy, but it was doable. I also had cheat days so I wasn’t eating like that the whole time.

6. Nothing breaks, because we have the internet and friends

A lot of people feel if they were to take an extended period of time off, that something bad could happen.  We had a friend check our mailbox every week and we were able to sort any issues out via FaceTime, Skype or Zoom.

7. You don't need a lot of clothes

We overpacked for the four months that we were away, and it was such a pain in the ass because we were trying to get on planes, trains and automobiles with way too much luggage. You do not need that much stuff. You can wear your clothes over and over again. We used laundromats or washed our clothes in the Airbnbs that had laundry facilities. So I would tell you to look at what you want to pack and realize that, even in your luggage, the 80/20 principle applies. 20% of your luggage is going to be the stuff that you're going to wear almost every day.

8. Food is really important for the soul

When you're in a place like Greece and France or Italy, the food is so good. It's like good sex. It is amazing at how you light up when you're eating something that is prepared so differently - without pesticides, non-GMO, nothing processed and made with so much love. One of the things I want to bring back to the U.S. is that same sort of love for the creation of the food and making it incredible because it does make a difference. I think we're meant to have wonderful food.

9. You'll be forced to grow when you find yourself pissed off, frustrated and/or tired

You're going to miss the train, you're not going to understand where to go to get on the train, your luggage is not going to make its connection. I can give you 1,000 frustrating scenarios that happened when we were in Europe, none of which were not worth taking the trip. 

10. Be grateful 

Be so grateful that you get to experience something like this. 

Resources:

• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Today’s Topic:  Letting the how reveal itself 

In this episode, Kim and I are talking about working out exactly what you want and letting the how reveal itself.

We’ve just moved to Southern California, and that’s been our dream for a long time.

If we go back to when we weren’t making any progress, it’s because we were firmly based in what we thought the how would be - opening and selling 10 chiropractic clinics. And then one day, I heard somewhere that you should write the story of what you want your life to look like and read it every day before you go to bed.

I started doing that, and everything started to fall into place. The goal was to live in California so I started to sit down and think about what it would be like to live here. Waking up, walking Sophia to school, having 365 days a year where Kim and I can have coffee outside, working for a few hours, going to the beach, surfing, going on family bicycle rides and sharing a bottle of wine while watching the sunset,

All those things I imagined while we were in the monkey butt humidity of living in Atlanta allowed the goal to unfold with more clarity. I started thinking that we needed to live within walking distance to coffee shops and the beach. I needed to get this kind of bicycle. And so the how started to reveal itself.

When you're setting a goal based on your current situation, you’re limited by your circumstances. You need to set the vision for what you want your life to look like. Really let yourself dream again and then ask yourself, how do I accomplish that? Let the how show up.

Lastly, we're welcoming new people into our virtual mastermind, and the day this podcast episode is launched will be the last day to enroll until the next one in 90 days. We are going to help you take massive action and create massive momentum. You’ll get an ideation session with Kim, a 90-day pack of the Push Journal and 12 masterminding sessions with a very intimate, amazing group of entrepreneurs that want more out of life. If you’re interested in joining us, go to workhardplayhard90.com. 

Resources:

• Virtual mastermind: workhardplayhard90.com
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Resources:

• Dolvett.com
• Facebook: @dolvett
• Twitter: @dolvett
• Instagram: @dolvett
• Read: Stealing Fire
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd



Dolvett Quince is a New York Times bestselling author, international keynote speaker, celebrity fitness trainer and personal development expert. He is most recognized for his seven seasons as a trainer on longtime hit TV show The Biggest Loser. He still has a strong relationship with the first five people he trained and calls them the Original Nickel. 

In This Conversation We Cover: 

• [5:01] How Dolvett and his siblings were taken into foster care and then adopted
• [7:49] A social worker helped him create a life book to record his story
• [12:34] He got an office job with the YMCA then became a trainer
• [14:48] Training Bert Weiss gave him his first big break
• [22:36] How he got on The Biggest Loser
• [26:39] His friendship with the first five contestants that he trained
• [38:19] Current challenges in his life

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

Today’s Topic: Celebrating small wins and moving past setbacks

Sometimes we humans get so caught up in the process of achieving our goals that we don't celebrate the small wins along the way. We also have a tendency to get caught up in setbacks and drama. 

One year we were in Italy but, instead of enjoying our break, in the evenings I was reviewing reports from the chiropractic clinic and Kim was doing the billing. We were mad at whatever fire was happening back in Atlanta, and we weren't able to truly appreciate and celebrate what we did do well that year that led to us being able to even have the trip to Italy.

As we're moving into the last quarter of 2019, sit down with your significant other and think about the breaks you would love to carve into 2020. There's never a time when you're done with all the things you have to do. So make a decision and build in those breaks.

Right now we have our mastermind members en route to Florence. What we’ve designed for them is exactly perfect for what they should be doing here, but we’ve had plenty of drama and setbacks along the way. (Like meeting with someone who didn’t want to talk about money, then came back with a budget like Jay-Z’s wedding budget.) In those moments you cannot crumble and you have to see the bigger picture. 

So celebrate the wins daily, big and small, and train your brain and your body to know that failure is leading you to something better. The universe is working for you even when you want to throw your cappuccino at it.

As well as our in-person mastermind, we’ve created a virtual mastermind for people that just don't have the ability to get on a plane and come out to a mastermind right now. It's 90 days of action. We are going to help you take massive action and create massive momentum. We are keeping this first group super small and the mastermind super affordable. And by the time this episode comes out, it's possibly sold out because it was 50% sold out before we even publicly launched. So if you're down for joining the virtual mastermind, go to workhardplayhard90.com. And if it is sold out, don't worry. There'll be another one in 90 days.

Resources:

• Cibreo Cafe
• Virtual mastermind: workhardplayhard90.com
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram:

Resources:

• Pushjournal.com
• Instagram: @bretjohnson11
• Wealthfront.com
• Ep 164 with Bret Johnson
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd



Today Bret Johnson returns to the podcast. Earlier I interviewed Bret about the Push Journal, a product that he and his wife, Chalene Johnson, created. During that interview we talked about his gambling addiction, so today he’s back to talk about exactly how he and Chalene recovered financially after running up a debt of $500,000. This conversation takes you step-by-step through how they paid off the debt and built a life of financial freedom. 

In This Conversation We Cover: 

• [8:15] The first step Bret took to get out of debt
• [11:25] His strategy for credit card debt
• [22:56] Why he uses cashback credit cards
• [25:12] Tracking expenses and income
• [31:13] Making sure his kids didn’t suffer when they were cutting back on spending
• [32:56] Talking about debt and addiction with his kids
• [35:09] Saving and investing
• [39:38] His morning ritual
• [42:31] Investing in real estate

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media

Today’s Topic: What we’ve learnt in the last 15 years

Today we’re backing it up to when Kim and I first met 15 years ago. I was a chiropractor in a small town outside of Atlanta working six days a week and hating it. I auditioned for a TV show in LA. I got the part but, even though my dream was to live on the West Coast, I didn’t take it because I was in love with Kim (we weren’t even dating yet!) So now we are nine days away from landing in LA and heading to our house in Hermosa. 

I wanted to get out of the chiropractic business so I hired this coach who said, okay, you want to retire. So why don't you open 10 offices over the next 10 years, sell them for X amount of dollars and then you can have that in the bank and live off that money? That's what this guy did. And it could be a great plan for somebody, but for someone that hates the one office that they have, having 10 of them just seems like crazy pants.

So in some ways the coach provided a solution within the framework in which I provided but where I think he and I both went wrong was not listening to that small voice inside of me that was saying, I'm not happy, and if I'm not happy doing this, why would I be happy 10xing it? However I was afraid to step into a world that I knew nothing about because being a chiropractor was all I knew. And so I just continued to force it. I wish that I had trusted my gut and said, this isn't for me and I need to move on. I probably spent five years spinning my wheels, spending a shit ton of money and getting nowhere. I was always waiting for the one nugget of advice that was going to help me open the 10 offices but I wasn't actually interested in doing it.

My goal was to be able to have some sort of income coming in, to move to California and live a different life and not be a chiropractor anymore. But there are many different paths to our goals. So if your gut is telling you this is not the way and you're coming up against many obstacles, there's a massive possibility that this is not the path for you. 

We love to travel so before Work Hard Play Hard we decided to buy camera equipment and mics and all this stuff and start our own travel show called Jet Set Life. We went everywhere. We have 3 million YouTube views. We had a podcast about it. It was amazing. It was crazy. We were selling guidebooks for selling fitness programs. And then one day we made zero dollars, and we couldn't make another dollar in that company. So that’s an example of something we were insanely passionate about but we could not make into a legit real business. 

But all of those years of shooting the shows and making those connections around the world has led us to exactly to where we are now, creating experiences for entrepreneurs through Work Hard Play Hard. 

So the top lessons we’ve learned over the last 15 years are:

1. Listen to your gut
2. Create massive clarity around what you want
3. Don’t be afraid to ideate (play stupid idea time)

Resources:

• zonehalo.com
• Instagram: @zonehalo
• Mastermind: workhardplayhardpodcast.com/mastermind
• Connect with us on Instagram: @kimmurgatroyd | @robmurgatroyd

Before he came across the keto diet, Shawn suffered from Epstein-Barr Virus, Chronic Fatigue Syndrome, Hashimoto's disease, fibromyalgia, depression, insomnia, obesity and a pituitary tumor. He considers his health history a gift because fixing his own issues led to him developing an expertise that allows him to help others every day. Shawn is a fellow in the International Society of Sports Nutrition, and a nutritional biochemist. He has over 20 years experience on keto and is known as the world's greatest formulator (he's now formulated over 500 products). 

In This Conversation We Cover: 

• [7:44] Shawn’s childhood as a junk food junkie
• [8:44] He started working out and decided to become a supplement formulator
• [12:53] A guidance counselor told him he was going to fail miserably at nutrition and he almost committed suicide
• [14:01] He soldiered through, got excellent grades then developed a host of autoimmune issues that landed him in bed for months 
• [14:47] He found keto
• [17:55] Shawn’s opinion on vaccinations
• [20:48] What keto is and how it’s different than Atkins and paleo
• [30:57] Practical advice about what to eat
• [36:38] Why Shawn doesn’t worry about cholesterol or a bit of wine 

To learn more, and for the complete show notes, visit: workhardplayhardpodcast.com

Work Hard Play Hard is a production of Crate Media