How Do You Feel?

In this episode of the podcast, I discuss my Top 10 Wellness Hacks to keep you feeling your best over the holidays. Between the travel, the parties, changes in schedule and the extra indulgences, it’s easy to feel out of control of your wellness during the holiday season. Follow these 10 Tips and feel good about your fitness, nutrition and mindset over the next month!

In the second segment of the episode, Eriq and I discuss our trip to Europe. We talk about where we went, what we learned about the culture, and highlights of the experience. We also comment on how we feel we did with the 10 Wellness Tips during our trip.

Find me on Instagram @caseymzav

Learn more about the podcast: www.howdoyoufeelpodcast.com

After a 2012 mountain biking accident left Tom Morris paralyzed from the waist down, there was a question whether the longtime Indiana University strength and conditioning coach would return to the gym to help student athletes achieve peak performance. In the years following, he has done just that. Tom currently serves as the Assistant Athletic Director for Athletic Performance at Indiana University. Morris has developed and implemented sport specific strength, conditioning, flexibility, speed and agility programs for Indiana’s 24 men’s and women’s NCAA Division I programs.

In this episode, Tom and I discuss:

* Winning cultures in sport

* The importance of the little things & attention to detail

* How your habits dictate your character

* The compound effect

* Cycling & adventure racing

* Sport specific and position specific training

* Unilateral exercises to correct imbalance & improve performance

* IU Soccer

* The biking accident that injured his spinal cord

* Being “zeroed out”

* Rehab and regaining function

* His mindset after the accident

* His fears after the accident

* Seeing adversity as opportunity

* Returning to work in a wheelchair

* Making today better than yesterday

* Para-cycling

* Strength training for endurance athletes

* Being addicted to growth

Find Tom on Instagram: @tommorrisperformance

Learn more about Indiana Strength: indianastrength.com

In this solo episode of the podcast, I’m explaining why I prioritize sleep in my life and why you should too. I talk about the science of sleep, the research that has been done on sleep, and practical ways for you to maximize your own sleep.

In this episode, I discuss:

* Why I care about sleep

* Keeping a sleep journal to track your sleep

* How to know if you’re getting enough sleep

* The effects of alarm clocks & snoozing

* Why your morning mood and mental clarity are important

* How bad humans are at assessing whether they got enough sleep

* Whether an hour of sleep really matters

* Why you can’t make up for lost sleep on the weekends

* Day-to-day reasons why you should sleep, including concentration, mood and learning

* Microsleeps

* How sleep affects your attractiveness

* Your Circadian Rhythm

* Factors that affect your Circadian Rhythm

* The importance of a consistent sleep schedule

* Different chronotypes

* Sleep pressure & adenosine

* How caffeine affects sleep

* How alcohol affects sleep

* Jet lag

* The various stages of sleep

* Why REM sleep is so special

* Naps

* How sleep affects your long-term health, including cardiovascular disease, cancer and Alzheimer’s

* How sleep affects your appetite and body composition

* How sleep affects your athletic performance

* Ways to improve your sleep

My favorite books on sleep include:

Why We Sleep, The Circadian Code, The Power of When and The Sleep Revolution

Take this quiz to find out your chronotype.

Find me on Instagram @caseymzav

Alex Grant is a former NCAA gymnast and current mindset coach, speaker and workshop host. She works in Toronto with The Legacy Coaching, which aims to shift an athlete’s perspective from “Sport is everything” to “I am everything with or without my sport.” Alex is also a strength trainer, yoga teacher, and badass inside and outside the gym.

In this episode, Alex and I discuss:

* Growing up in gymnastics

* Stepping away to discover her true love for the sport

* NCAA gymnastics

* The pressure to perform

* Growing up fast because of sport

* The importance of women empowering each other

* Creating an identity beyond sport

* Discovering who you are beyond labels

* Learning to set boundaries

* Reciprocated relationships

* The toll that toxic relationships can take

* Taking accountability in relationships

* Self love

* The power of being alone and leaning on yourself

* The spiritual side of eating meat

Learn more about Alex: @alexgrant.xo

Learn more about The Legacy Coaching: thelegacycoaching.com

Mark Fisher is a former professional actor and current international speaker, consultant, and entrepreneur. Mark is the co-founder of Mark Fisher Fitness, one of the most successful gyms in the history of the fitness industry. MFF has two physical locations in Manhattan and was recognized as one of Men’s Health’s “Top 20 Gyms in America.” He also co-founded Business for Unicorns in 2016, and strives to help business owners achieve financial success and personal freedom through community building, leadership development, and creating healthy organizational cultures.

In this episode, Mark and I discuss:

* Falling in love with fitness

* The experience at Mark Fisher Fitness

* Being unapologetically yourself

* The concept of “authenticity”

* Knowing yourself and your values

* Embracing your mortality

* How fitness affects the rest of your life

* Remembering your WHY

* Thinking like an artist and acting like a scientist

* Business for Unicorns

* His partnership with Michael and why it works

* Benefits of seeing things differently

* Understanding human learning

* Vulnerability on teams

* When vulnerability goes wrong

* Traits of successful teams

* Hierarchical organizations

* Managing as a skill

* Having hard conversations

* How Mark prioritizes his daily time into tiers

* Keeping yourself accountable

Learn more about Mark and everything he has going on at markfisherhumanbeing.com

Check out Mark Fisher Fitness at markfisherfitness.com 

In this episode, we’re answering listener questions!

Eriq and I discuss:

* My fitness goals

* The importance of goals

* Functional strength

* Sustainable fitness

* Following a program

* Active recovery & rest days

* Smith Machine vs. Barbell

* Lessons for new coaches

* Intuitive eating

* “Rules” for nutrition

* Specific diets and what they teach you

* Struggles after my eating disorder

* Making up for what you ate in the gym

* Eating out

* Cooking oils & butter

* Adrenal health

* How Eriq & I met

* Our first date

* Things we love to do as a couple

If you have questions you want answered on the podcast, submit them on social media!

Find me on Instagram @caseymzav

Check out the podcast website: howdoyoufeelpodcast.com

After living life as a straight man for 50+ years, John Goodall made the courageous decision to start living his truth by coming out to his wife and three children. This is his story about discovering his true identity and the confidence to be his true self. He currently lives in Michigan with his husband, Eric, and is active in OutFront Kalamazoo, a local organization that supports the city’s gay, lesbian, bisexual, transgender, and allied community. Professionally, John is a Senior Director of Research and Technology with the Kellogg Company.

In this episode, my dad and I discuss:

* The feeling of being different as a kid

* Being teased for being gay

* Following the “formula” in pursuit of happiness

* Decades of suppressing being gay

* His relationship with my mom

* External definitions of success

* The process of discovering your true identity

* Attempting to “pray the gay away”

* Overcoming guilt & shame

* Deciding to live for tomorrow

* The power of groups and knowing you’re not alone

* The importance of loving yourself

* The fear of coming out

* Redefining perfectionism

* Creating a new life

* Embracing your past as opposed to forgetting it

* Finding confidence beyond fear

* A foundation of truth

* Advice for anyone struggling with who they are

* The food industry & trends

Learn more about OutFront Kalamazoo at www.outfrontkzoo.org.

Learn more about the podcast at www.howdoyoufeelpodcast.com.

Follow me on Instagram @caseymzav.

Dr. Jess is a Toronto-based sexologist (PhD), author and television personality. An award-winning speaker, Jess has worked with thousands of couples from all corners of the globe to transform their relationships via her wildly successful Marriage As A Business program. Jess’ doctoral research focused on sexual health and relationship education and she is passionate about accessible, classroom-based education. When she isn’t globetrotting for speaking engagements, she volunteers with students, teachers and social service organizations to empower young people to embrace healthy, happy relationships.

In this episode Dr. Jess and I discuss:

* What a sexologist does

* Why sex matters

* Quality over frequency

* Going by your own standards

* The desire for novelty and risk

* How to feel more satisfied sexually

* The importance of communicating your needs and wants

* Core erotic feeling and elevated erotic feeling

* The challenges of monogamy

* Sexual compatibility

* Exploring your fantasies

* Communicating expectations

* Female sexuality

* Cheating

* Male emotional needs

* Open relationships (consensual non-monogamy)

* Conversations to have before marriage

* Cultivating intimacy

* Scapegoating porn

* That porn addiction doesn’t exist

* The need for better sexual education

* Increasing your libido

* Sex clubs and why you should go

* Clothing optional results

* Appreciating sex for all bodies and ages

* The best item to spice up your sex life

Learn more about Dr. Jess by visiting www.sexwithdrjess.com

Follow Dr. Jess on Instagram @sexwithdrjess

Aldo Frixione is a co-owner of Fitsquad Training in downtown Toronto. He is a highly credentialed personal trainer and strength coach with over 10 years of experience in the fitness industry. He is the head coach of the ManTraining Strength Camp program and has established himself as a men’s training expert. His areas of specialization include strength training, hypertrophy and body composition.

In this episode, Aldo and I discuss:

* Going to an art school

* Having control over your fitness

* Not having control over business

* That simple is effective

* Finding enjoyment in training

* Mistakes young trainers make

* Resistance Training Specialist certification

* The emotional component of fitness

* Benefits of telling it like it is

* Leaving every workout with a win

* Frequency over intensity

* The importance of experience

* Neural typing to determine training

* Adapting workouts when you’re stressed

* Hypertrophy vs. strength

* The mark of a good workout

* Personalized training beyond programming

* The new FitSquad facility

* The skill of training yourself vs. the skill of training others

Learn more about FitSquad and there services by visiting www.fitsquad.ca

Find Aldo on Instagram @aldo_fitsquad

Nina Boyce is a Women’s Hormone & Anxiety Coach in Columbus, OH. She is also the host of the podcast “Healing Hormones” (formally “Finding Your Shine”). After her own intense journey dealing with severe anxiety and the physical effects of stress, Nina was inspired to help others understand their stress, manage their anxiety, and find true health. She also incorporates meditation, reiki and tarot cards into her practice, because she believes these are important pieces of a woman’s healing.

In this episode, Nina and I discuss:

* Anxiety as a child

* Birth control

* The journey of healing hormone imbalance

* Women’s hormonal coaching

* Nutrition for hormones

* Blood sugar regulation

* Phases of your hormonal cycle

* How to care for yourself in each phase

* Training during the 4 phases

* Estrogen dominance

* Cystic acne

* Embracing your period

* Stress & adrenal fatigue

* Meditation & spirituality

* Tarot cards

* Trusting your intuition

* Reiki

Learn more about Nina and her services at nourishedwithnina.com

Find Nina on Instagram @nourishedwithnina