How Do You Feel?

Fitbits, Apple Watches, Garmins, Whoops… Wearable technology is a booming industry! Do you wear a watch that tracks your steps, movement, or sleep?

In this episode, I talk about what I see as the pros and cons of wearing a fitness tracker. Then, I give you three questions to ask yourself to decide if you should wear your watch to track your fitness goals or not.

Michael Rabasca is the Director of High Performance for TFC and former Head Coach for TFC II. Prior to joining Toronto FC, Rabasca was a highly successful academy coach with stints at multiple clubs including RSLAZ Academy. Rabasca also worked with US Soccer as a scout and NSCAA as a consultant to their clubs standards project. His focus at Toronto FC is on cognitive and neuro development in athletes, which combines his work experience as an occupational therapist and his history in soccer. Rabasca’s role is the first of its kind in North America.

In this episode, Michael and I discuss:

* The suspension of sports leagues

* The role of a High Performance Department for a professional team

* Why athletes should train their brain

* The importance of frames of reference

* Why 1% matters

* Taking the subjective and making it objective

* Measuring grit & resilience

* Growth mindset

* Fear of failure

* Meditation & mindfulness

* Training cognitive skills

* PURPOSE

* How YOU can optimize performance in your life

 

Rebecca holds a Master of Arts in Counselling Psychology from the University of British Columbia. She is Registered Psychotherapist in Ontario and a member of the Canadian Counselling and Psychotherapy Association. Her therapeutic skills lie in working with individuals from diverse backgrounds experiencing stress/anxiety, mood issues, family and relationship concerns, lack of direction/life indecisions, self-esteem and body image issues, disordered eating, perfectionism, and emotional/physical fatigue or confusion.

In this episode, Rebecca and I discuss:

* Virtual therapy

* Why ups and downs are normal right now

* The loss of structure, transitions and defined roles

* Collective grief

* Emotional complexity (feeling different emotions at the same time)

* The pressure of productivity

* Self compassion

* The danger of comparison & assumptions

* Dealing with the threat of scarcity

* Fight, flight, freeze and fawn

* Mindful movement

* Why old habits might be resurfacing right now

* How virtual hangouts are different than “real” ones

* Setting parameters around virtual hangouts

* Dynamics of quarantine with a partner

Learn more about Rebecca: rebeccabarrettcounselling.com

Learn more about Mindful Maelstrom: mindfulmaelstrom.com

It’s officially been one year since the launch of How Do You Feel!

Eriq hopped on the mics with me this week as we celebrate one year of podcasting, discuss life in quarantine, and give some recommendations for ways to use your time right now.

In this episode, Eriq and I discuss:

* What I’ve learned from podcasting

* What’s surprised me about the last year

* My favorite episodes

* The hardest parts about life in quarantine

* Sustaining relationships from a distance

* What’s surprised us about quarantine

* Our training routines right now

* Virtual group training

* Staying motivated

* Our “daily minimums”

* How we’re spending our free time (with and without screens)

* Sleep & recovery since COVID-19

* TV shows & movies to watch right now

* How COVID-19 is affecting content production

* Book recommendations

Follow me on Instagram: @caseymzav

 

As a scientist and performance physiologist, Dr. Greg Wells has dedicated his career to exploring and researching human limits and making that science understandable and actionable. He has a PhD in respiratory physiology and is currently a scientist in Translational Medicine at the Hospital for Sick Children, where his research is focused on improving outcomes in children with chronic diseases via physical activity.

Greg has written 4 bestselling books: Superbodies, The Ripple Effect, The Focus Effect and his latest- Rest, Refocus, Recharge. He loves public speaking and has presented to audiences all over the world at events such as TEDx and The Titan Summit, sharing the stage with Richard Branson, Steve Wozniak and Deepak Chopra. Greg is also the CEO and founder of Wells Performance, a global consulting firm on a mission to elevate how we live our lives. He has worked with some of the highest-performing individuals on the planet, including Olympic and world champions and elite organizations including General Electric, BMO, Deloitte, KPMG, BMW, Audi, Sysco Foods, YPO and Air Canada.

In this episode, Greg and I discuss:

* Why rest and recovery are key for high performance

* How COVID-19 is gifting us the chance to slow down

* The de-load phase

* The positive sides of self-isolation

* Different brain wave states

* Being busy vs. being productive

* Asking yourself “what do you want?”

* Defending yourself and your time relentlessly

* Metacognition for awareness of how we think

* Why, what and how

* Taking unplugged vacations

* Cultivating creativity

* Why nature sparks ideation

* Using our devices intentionally

* Attention as the currency of our era

* How Greg uses social media

* Epic adventures

Learn more about Greg and Wells Performance: drgregwells.com

Find Dr. Greg Wells on Instagram: @drgregwells

Find him on Twitter: @drgregwells

Check out his latest book: Rest, Refocus, Recharge

Sonja Kittelsen has worked as a researcher studying the global politics of epidemic prevention, preparedness and response for approximately 10 years. She has a PhD in International Politics and lives in Oslo, Norway. She is currently a researcher at the Centre for Development and the Environment (SUM) at the University of Oslo.

In this episode, Sonja and I discuss:

* Whether the world has seen anything like COVID-19 before

* Why COVID-19 is different than other viruses

* The definition of a pandemic

* How this pandemic started

* How worried we should be

* What it means to “flatten the curve” and why that is important

* Getting people the healthcare they need

* Why testing is crucial

* The role of a government during a pandemic

* Financial aid for individuals and businesses

* Supporting local & small businesses

* How long the current restrictions can continue

* Forced creativity during isolation

* Countries that are “ahead” of us

* How restrictions could increase

* Why we can expect pandemics in our modern world

* Resources for accurate information

Find accurate information from the World Health Organization: www.who.int

Follow me on Instagram @caseymzav

Sign up for online personal training with me: alldayfit.com/online-hub

Dana Monsees is an entrepreneur, podcaster, and food lover who loves to make people laugh. She is a Board-Certified Nutritionist, Licensed Dietitian-Nutritionist, and Body Image Coach  who teaches women how to fix their shitty relationship with food and their bodies, ditch the diet cycle for good, and heal and thrive with real food, one delicious meal at a time.

In this episode, Dana and I discuss:

* Dana’s experience with an eating disorder and recovery

* The restrict-binge-purge cycle

* What it means to be a “non-diet” dietitian

* Why you should seek help in recovery

* The misuse of elimination diets and protocols

* The concept of health at every size

* Yo-yo dieting and weight cycling

* Not giving food more power than in deserves

* Focusing on health, not weight loss

* Weight stigma & discrimination

* The physiological effects of stress

* Body image and over-valuing appearance

* Dana’s favorite food blog recipes

* How her blog and her business have evolved

Learn more about Dana and find her Food Anxiety Workshop: realfoodwithdana.com

Find Dana on Instagram: @realfoodwithdana

Sign up for online personal training with me: alldayfit.com/online-hub

Vince Luciani is the founder of The Legacy Coaching. His mission is to spread the message that your life and legacy are not defined by what you do, they are defined by you. He guides people to give the love and validation they seek from others, directly towards themselves. Vince was a lifetime athlete, former CFL and NCAA football coach. He has completed his Masters in Coaching Education at Ohio University and is a certified holistic life coach (Centre for Applied Neuroscience).  He was also named Life Coach of the year by Notable Life for 2018.His work has impacted over 27,000 people of all ages including professional athletes from the NFL, CFL, NHL, NBA and Olympic levels. He believes self-awareness is the foundation to fulfillment within and without sport. He has molded all of his life experiences and learnings to create The Legacy Coaching curriculum.

In this episode, Vince and I discuss:

* His own identity crisis

* Stripping away our titles

* Seeking validation from others

* The safety we feel behind labels

* The journey of self love

* Why Vince identifies as “love”

* The power of self awareness

* Putting yourself first to be of service to others

* The Legacy Coaching curriculum

* The difference between giving someone answers and guiding them to their own

* How he guides people to make self discoveries

* Understanding our core identity

* The fact that you are more than your sport

* Stillness

* Intuitive movement

* Daily habits Vince relies on

* Creating spaces for connection

Learn more about The Legacy Coaching: thelegacycoaching.com

Find Vince on Instagram: @thelegacycoaching

Watch his award-winning speech: youtube.com

I hopped on the mic with Cassie Day this week to answer your questions about training for women!

In this episode, Cassie and I discuss:

* Why Women’s Day is important

* Why strength training is important for women

* Syncing training with your cycle

* How our training and productivity change over the course of our cycle

* How training is different for women than men

* Fasted vs. fed training for women

* The biggest obstacles that keep women from strength training

* Creating spaces in fitness that empower women

* Support and education

* Building confidence in the gym

* Making fitness spaces more inclusive for EVERYONE

* Having conviction in your values instead of saving face

* Managing starting a family and your professional life

* Being a pregnant trainer

* Credibility as a coach

* Men being perceived as better trainers

Find Cassie on Instagram @cassiedayyy

Find me on Instagram @caseymzav

This episode of the podcast is all about digestion!

In this episode, I discuss:

* The benefits of keeping a one-week digestion journal

* Your energy after you eat

* The Bristol Chart

* Symptoms you might not know are related to your digestion

* Why digestion is the foundation of your health

* Macronutrients and micronutrients

* The process of healthy digestion

* What can go wrong in your digestion

* Why chewing your food is important

* Why stomach acid is good for you

* The harm antacids can do

* The gallbladder and its function

* How different macronutrients are digested

* The gut microbiome

* Prebiotics and probiotics

* How to improve your digestion

* Eating in a parasympathetic state

* When to eat

* Leaky gut syndrome

Find me on Instagram @caseymzav