Live Better Podcast

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast with Kate Lemere, the founder of her blog The Four Percent, where she provides educational and inspirational content, tips and tools helping those on the pursuit of a life better lived - in and out of the gym. Kate helps people understand the basics of fitness, nutrition and strength training so they can find a process they love without restriction. Kate is a founding trainer at Barry's Chicago and in addition to training at both Chicago studios she is a member of the corporate marketing team and contributes to the brand strategy and marketing best practices of the team as Barry's expands.

Listen in as Bret, Jason and Kate discuss Kate's experience in both marketing/advertising and fitness, how she fell in love with the evidence based fitness practice, her journey of letting go self-doubt, insecurities and stepping into her own power of "owning" it and being proud of what she's worked for. Kate talks in detail on her own postpartum fitness experience, research and education in regards to exercising throughout pregnancy, both before and after. Catch the latest on Kate's motherhood experience, self-reflection, where she was at, what she's overcome and the importance of finding joy and presence in the everyday.

Show notes:

• [01:00-3:00] - Welcome + About Kate Lemere / The Four Percent
• [03:00-6:00] - Kate's journey in her marketing/advertising profession and how fitness became apart of the story
• [08:45-12:15] - Putting business focused decisions in the forefront of Barry's curriculum + Barry's giveback program and donations in workout challenges + Barry's community and family value
• [12:30-17:00] - Falling in love with the evidence based practice, the lifecycle of a diet (growing muscle and how the two grow together) + letting go of the aesthetic
• [17:00-21:00] - Prioritizing other things than just the aesthetic like self-worth, self-love and purpose + moments of self-doubt and insecurities
• [23:00-25:00] - Feeling victim to the feeling of "less than" and knowing your value and what you are willing to accept and stand behind
• [25:00-27:00] - Fitness is holistic, how do you feel about yourself when you look in the mirror?
• [27:00-30:00] - Drawing the line in digital relationships and creating a safe space and community online
• [31:00-35:00] - Researching and finding the answers to postpartum healing and sharing experiences with others who may be going through the same thing
• [35:00-40:00] - Exercising during pregnancy and navigating postpartum and the levels of re-entry in fitness
• [40:00-45:00] - Kate's motherhood experience, depression and being open to journaling, meditation, and the tools to overcome anxiety, sadness and going through the motions
• [45:00-49:00] - The ability to locate a feeling, letting go (finding freedom) and addressing life holistically
• [50:00-53:00] - Putting things into practice, do less better
• [53:00-56:30] - Finding your tribe, your community over
• [56:30-58:00] - Kate's Best Day Ever, spending time with her family, being together and finding happiness in the present moment
• [58:00-End] - Where to find Kate! Barry's Chicago, @katelemere + The Four Percent

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast with Rae Reichlin, the founder of Ladies Who Lift, an all-female strength training workshop and class aimed to educate, empower, and inspire women of all shapes, sizes, fitness, and lifting backgrounds.

Offered at two different levels, Ladies Who Lift provides the opportunity to both learn the basics and then perfect these skills all while guaranteeing a badass workout using barbells, dumbbells, kettlebells, prowlers, and more.

Listen in as Bret, Jason and Rae discuss Rae's journey to entrepreneurship, the importance of holding space, breaking down strength training, the benefits of mindfulness, doing the workout for your mind, body and soul and Rae's approach to helping women find confidence and strength through lifting.

Show notes:

• [01:00-3:00] - Welcome + About Rae Reichlin / Ladies Who Lift
• [03:00-6:30] - Breakdown of Ladies Who Lift Level One / creating a space where women feel comfortable and confident
• [07:00-11:30] - The importance of holding space / Rae's lifting journey
• [12:30-17:00] - Transitioning from being a dancer to learning how to lift to becoming a professional fitness trainer
• [22:45 - 26:00 ] - Focus from the aesthetic part of fitness to progress in movement and goals inside and outside of the gym, being strong and confident. Do it for your mind, body and soul!
• [28:00 - 29:45] - When Rae met Live Better X the impact of Rae's message
• [30:00 - 31:45] - Rae's mindfulness practices
• [32:10 - 33:00] - Rae's gym routine + goals
• [33:30 - 37:45] - Who Rae is impressed by in the fitness industry (Cody King, Carmen Del Mastro, Megan Young, Bret Contreras) + trainers who are geared towards progress over just motivation
• [43:30 - 48:00] - Rae training beginners and patience/meeting clients where they are at. Your body is your body, my body is my body.
• [48:00 - 50:30] - Rae's Best Day Ever! (in Hawaii - Kauai! Working out, making breakfast, hanging out in the sun, live music, living life, dancing the nice away)
• [50:30 - End] - Connect with Rae on Instagram + head to her website to learn more about Ladies Who Lift and her offerings!

Check out Ladies Who Lift upcoming workshop and events here

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast with Dawn Jackson Blatner (aka DJ Blatner), a registered dietitian nutritionist & certified specialist in sports dietetics. She is the author of two books: The Flexitarian Diet, ranked a top plant-based diet by US News & World Report and her newest book, The Superfood Swap. She recently starred in (and won!) the hit primetime reality TV show on ABC called, My Diet Is Better Than Yours and she was the dietitian for the Chicago Cubs for 10 years (and yes, she has a Worlds Series ring.)

Listen in as Bret, Jason and Dawn discuss diet, benefits of cleansing your body, how to fast and fuel on a high-performance workout schedule, making a mindset shift in what you eat and more.

Show notes:

• [0:00-1:28] - Meet Dawn (DJ) Blatner
• [1:30-5:08] - The benefits of a cleanse, periodically taking care of your body, transitioning from the SAD (standard American diet) to a first cleanse
• [5:15-6:20] - Time restriction eating (a type if intermittent fasting)
• [6:20 - 11:23] - How to fast and fuel on a high-performance workout schedule, Bret's nutrition journey, being a curious caretaker of your human body and testing out what works for you
• [11:25-13:00] - DJ is the creator of the Flexitarian Diet (read her book today!). The science of plant-based eating with the flexibility of adding in quality proteins.
• [13:00-14:33] - The mindset shift in eating what you want. Dawn's second book, Superfood Swap, came out of the frustration of eating what you want but why not make it with superfoods and better for you ingredients
• 14:35-15:40] - Eat this not that, this is kinda what you want, but here is a better option. You can completely trick your brain. Taste is subjective, you can't base your nutrition off of taste, and that isn't the way the body responds to the food, it's the way the mind responds to the food (i.e. Thanksgiving dinner)
• [17:45 - 20:16] - Table, plate, chair concept,, when people see a meal on a plate while sitting at a table on a chair, teaching you what you are addicting to (i.e. gummy bears versus lounging in front of the TV), decoupling food with activities
• [20:16 - 24:00] - The Game Changers and the research on nutrition, testing on yourself first before clients. Dawn's research strategy and how most food research has one commonality whether talking about being vegan, paleo, keto etc. that everyone is talking about REAL FOOD. Some diets may have more or a little less and that's the only truth we can all be sure of
• [28:30- 31:10] - The food guide pyramid of Brazil, food is the emotion of what you are eating and should be shared with the community. Looking at how other cultures view food, and the value travel brings to awareness of other cultures' food practices.
• [33:45 - 39:24] - Food, mental health and cognitive decline (like Alzheimer's) and the connection to processed food. Prevention is just as important as management. Food is magic.
• [39:24 - 43:00] - Working with professional athletes, the trends and hardships
• [43:00 - 44:45]: How much turmeric, ginger and tart cherry you should be eating, and your body response
• [44:45 - 48:00] Sleep hygiene. Human bodies are regulated by light. 5, 6, 7, 8 breathing practice
• [48:30 - 57:45]: What to focus on from a nutrition perspective to build more muscle, get stronger, to perform well. Basics of sports nutrition, symptoms management training, human testing, electrolytes, adaptogens, nootropics, DNA testing and metabolic testing.
• [57:45 - 59:00]: People aren't living that much longer. Looking at older civilizations practices and mushrooms (David Wolfe). Ancient old brand new.
• [59:00 - 1:01:45]: ABC's my diet is better than yours. Do, simple, better (cc: Joe Maddon).
• [1:04:00 - 1:07:00]: Dawn's Best Day Ever! Living by the water, mornings are magic, and working out.
• [48:00 - 48:48] Connect with Dawn on Instagram + head to her website for all sorts of goodies! www.dawnjacksonblatner.com

Sign up for a Live Better Wellness retreat today!

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast with Megan Young , who is in her 2nd year as High Performance Director of the Chicago Red Stars. With formal education in Exercise Science, Exercise Physiology, Adult Education, and Information Systems-Data Science and coaching from UNCW, Baylor University and Auburn University, Megan remains a life learner across new disciplines and continues to innovate within her field.

Listen in as Bret, Jason and Megan discuss movement, mobility, rate and force development, emotional management in athletes (and more!) and Megan's innovative approach in her field.

Try incorporating Beam CBD into your routine using code 'LIVE BETTER'

Show notes:

• [04:00-5:10] - About Megan Young
• [5:15-8:00] - Serving each individual athlete + fitness testing
• [8:30-10:15] - Force plate testing/profile + the importance of collecting data
• [10:15-11:00] - Taking care of your feet, David Goggins + "running a marathon and everything is broken"
• [11:30 - 12:15 ] - Rate of force development, jumping and landing
• [12:45 - 13:15] - Force velocity curve, training different profiles
• [13:15 - 17:05] - For the everyday individual, what is the most important data to track?
• [17:05 - 18:30] - Sleep + nutrition, Jocko Willink vs. person who needs 8 hours of sleep, high performing individuals on the world
• [19:00 - 23:00] - Emotional management in athletes, the perfect plan you never follow is useless
• [24:00 - 25:00] - To get to that next level, they have to stop saying YES to the easy thing, and accepting hard things thrown at you in life
• [25:00 - 26:45] - Seeking out discomfort that works - with pattern recognition
• [27:12 - 31:00] - Megan's morning routine
• [32:26 - 33:30] Megan's cancer journey and the importance of systematic support
• [33:30 - 36:00] Pain - cancer treatment, car wreck, emotional trauma + creating a space specifically for pain
• [37:30 - 40:00] Jason's pain tracker + chronic migraines
• [44:15 - 44:30] Do something different, get a different input, get a different output to make a change to be who you want to be
• [45:40 - 47:45] Megan's Best Day Ever! Purpose, water, training, surfing, sunlight, taking mornings slow!
• [48:00 - 48:48] Connect with Megan on Instagram (coach_megastrong) + Email and listen to more of her story here
• [49:00] - Learn more about Beam here, THC-CBD to elevate your everyday

Live from the Live Better recording studio! Bret and Jason are here this week with Maggie Michalczyk (@onceuponapumpkin), a registered dietitian and recipe developer specializing in millennial nutrition. Listen in as Maggie goes into detail sharing her entrepreneurial journey becoming a registered dietitian, her philosophy around nutrition and ever-evolving relationship with food. Maggie talks about her mission, going back to the basics and simplifying nutrition, helping others implement sustained and constant nutrition into their everyday lives, giving them the knowledge on why food is important for their body.

Maggie's love of food and nutrition is showcased on her blog, as well as her desire to communicate health messages in a simple way that any one can utilize in their everyday lives. Maggie often contributes to many wellness outlets including Women's Health, Shape, mindbodygreen and well + good. She is a frequent guest on The Jam, WGN News, and FOX TV in Chicago. When she's not cooking something with pumpkin, she's doing different workout classes around Chicago and going out to eat with her boyfriend, Rob. Oh, and her dog's name is Pumpkin too!

Try Vital Proteins: Collagen Creamer, Matcha Collagen, + Original Collagen

Show notes:

• [02:00-4:40] - Introducing Maggie Michalczyk, RDN (@onceuponapumpkin)
• [4:45-5:45] - Lifestyle X nutrition choices
• [6:00-6:15] - Pumpkin is available year round!
• [6:30-7:30] - Maggie's journey prior to @onceuponapumpkin + working in PR with food brands
• [7:40-8:30] - First pumpkin personal business project in the Fall with Simple Mills
• [8:30-10:00] - How Maggie met Bret Gornik + Jason Loebig
• [11:00-12:40] - Maggie's projects (Instagram, Recipe Books, TV Appearances, Nutrition Courses/Philosophy, Dietitians Connecting with Brands)
• [12:40-13:50] - Pushing nutritional message beyond pumpkin X Maggie's nutritional philosophy
• [14:37-15:33] - Misconceptions on nutrition, people are quick to eliminate food groups (i.e. gluten and dairy free) + eating for longevity
• [16:30-17:20] - What is the food industry moving towards? That you are moving away from? Food brands attaching to supplements and integrating with products
• [17:30-18:15] -Plant based brands + products + education behind it and how others can adopt it in their lives
• [19:00-20:45] - Thought of what you are eating, how and why you are eating it and your relationship with food
• [20:50-22:45] - Toxic relationship with food + learning about your nutrition, relationship with food is evolving, stop associating good and bad foods, bring back to basics and have fun with it!
• [26:00-28:30] - Research journals, credible information on food, Mind Body Green
• [29:30-30:30] - Foods for starting point for others looking to try a new healthy recipe, healthy grain bowl and adding greens with whatever you are eating
• [35:30-38:15]: Maggie's Live Better Retreat reflection and her "Best Day Ever" mindset
• 39:00]: For more information on Maggie, visit onceuponapumpkinrd.com and @onceuponapumpkin on Instagram

Learn more about Vital and their products here.

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast talking about rituals. Last episode we chatted about morning rituals and today's focus is going to be on evening rituals.

Whether that is before work, before play, before a weekend, before an event or whatever that may be for you, these rituals can be very regimented or sporadic. Listen in as Bret and Jason discuss their own evening rituals, what they are working on implementing and taking away to create more meaningful time in the evening to windown, relax, reflect and sleep.

Try incorporating Beam CBD into your evening routine using code 'LIVE BETTER'

Show notes:

• [03:30-4:55] - Evening rituals
• [5:00-9:00] - Jason's evening ritual intention
• [9:00-10:30] - Is a "night-cap" a real thing?
• [10:39-11:00] - Matt Walker (Sleep is your superpower)
• [13:27] - Sleep cycle talk, get out of bed when you snap awake, don't go back to sleep
• [15:06-16:35] - The battle of winding down and importance of a evening routine, best preparing yourself for sleep
• [16:54-19:00] - Bret's evening routine
• [20:00-21:20] - Acupuncture mat benefit
• [21:31-24:00] - Bret's evening routine continued
• [24:25] - Separating your environments (i.e. don't watch TV before bed, it doesn't help you sleep, same with the night cap)
• [27:26] - How do you feel? How much do you have on your mind?
• [30:22] - Natural light waking you up, waking up with no light, environment is informing you that it's still time to sleep
• [31:00] - One thing that has helped evening routines (Beam CBD), aid to fall asleep but not a necessity to go to sleep
• [34:18] - Finding a breathing pattern that helps you relax
• [36:00] - Journaling to wind down, One Line a Day Journal
• [43:12]- Learn more about Beam here, THC-CBD to elevate your everyday

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast talking about rituals. Last episode we chatted about what a ritual is, versus a routine and the difference between the two and benefits of both. Today's focus is going to be on morning rituals. Whether that is before work, before play, before a weekend, before an event or whatever that may be for you, these rituals can be very regimented or sporadic. Listen in as Bret and Jason discuss their own morning rituals, what they are working on implementing and taking away to create more meaningful time in the morning to think, create and to just be.

Inquire and learn more about a Live Better wellness retreat.

Show notes:

• [02:28-9:00] - Jason's morning routine, starting slower, and making it meaningful
• [9:15] - Idea of routine + getting SHIT done
• [13:00] - RIP Kobe. Tragedy is often a catalyst for others to make a change in their life
• [13:30] - Live Better Mission, giving back to the next generations + serving other people
• [18:35] - Gratitude practice
• [24:25] - Checking in with others via text and email + staying in touch with friends
• [26:00] - The benefit of connecting and networking with others in person
• [30:00] - Creating space to think vs. regimented routine
• [31:00] - Managing your schedule and creating morning rituals that support that
• [33:00] - Control group vs. experimentation, everything takes time
• [34:00] - What works for you in the morning? Thinking ahead of the game and prepping for the seasons and changes in our lives that come and go.
• [36:00]- Learn more about a Live Better wellness retreat here, for access to the best in nutrition, wellness, movement, yoga and a driven community alongside you the whole time.

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast talking about rituals. The two will touch on why rituals are important, creating time for yourself and the impact of doing things consistently. It's important to take the time to really methodically think about what your rituals are and why you are doing them. Listen in as Bret and Jason discuss their own rituals, why they think they are important and how you can start to ponder your own.

This episode is the beginning of a mini series on rituals and over the next couple of weeks will talk more specifically about morning, workday and evening rituals.

For a discount on Beam CBD use code 'LIVEBETTER' for a discount (follow link).

Show notes:

• [04:24] - What is a ritual and why is it important
• [5:12] - Difference between ritual and routine
• [8:23] - Ritual = rite of passage, ceremonial experiences
• [10:43] - Starting your day doing everything with intentions and the benefits
• [11:40] - What is a way you can turn your routine into more of a ritual?
• [14:37] - When you are focused on a task in high gear your sensory input is down (i.e. texting when walking across the street)
• [16:00] - Float tank analogy
• [16:15] - Jason's rituals he is adding in for 2020
• [16:40] - Starting evening rituals earlier
• [16:58] - Improvement on sleep score (using WHOOP band)
• [17:19] - Take Beam earlier, make team, consumer magnesium with dinner
• [17:51] - Shutting down faster, baking in more excess free time at end of evening
• [20:03] - Bret's morning routine and evening ritual to decompress
• [27:40] - Don't stop doing, but slow down and take your time, consistency trumps intensity every single time
• [30:00] - The magic of a matcha tea ceremony, thoughtfulness behind a routine, daily task or anything you do
• [33:10] - Reflect on your own rituals, spend time for desired results + sharing your own
• [34:00] - For a discount on Beam CBD use code 'LIVEBETTER' for a discount (follow link). @beam

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast talking about building and growing a business in the health and wellness (& organic food) industry that is committed to creating a healthier world with Zach, Founder + Meghan Adelman, Co-Founder/Wellness Director of Navitas Organics.

Navitas Organics makes super-simple, super-nutritious superfood products that give you the energy you need to live each day to the fullest. They uphold their promise of sourcing the best organic superfoods the world has to offer & living life positively as they do just that!

Listen in as Zach and Meghan discuss with Live Better their journey founding Navitas, from the spark of where it all began to building a company culture and growing a b-corp that is committed to creating a healthier world through regenerative organic farming and plant-focused lifestyles.

For 30% off Navitas products use code 'LIVEBETTER' for a discount (follow link): navitasorganics.com/discount/LIVEBETTER

Valid until 4/30/2020

Show notes:

• [02:28] - Introducing: Zach + Meg Adelman, Founder and Co-Founder/Wellness Director of Navitas Organics.[05:14] - Early adopters of plant-based movement
• [06:50] - Lifestyle ingrained in what you do at work
• [10:20] - Maintaining integrity of business, organic system in the U.S., relentless to quality control standard
• [14:09] - Conscious consumers, expanding regenerative organic farming + combating climate change [16:37] - Adopting an organic diet, supporting brands that have a positive impact, lose all nutrient benefits if farmed or processed incorrectly, highest level of efficiencies, helping consumers make the right choice
• [22:09] - Culture, working together (as husband and wife), empowerment of organization, don't take everyone too seriously, would do any job in the company again
• [25:00] - Healthcare system, Navitas wellness program, self-directed + sustainable wellness journey
• [40:45] - Making healthy choices on limited income, how to start building your pantry with organic products
• [42:21] - #1 selling product cocoa powder + other newer innovation products
• [53:00] - Sustainable + biodegradable packaging, improving environmental impact (recycling, compost program)
• [55:00] - Navitas Organics social mission
• [1:02:35] - Engaging in wellness, no matter your budget, empowering others to seek it out
• [1:06:21] - Navitas Founders "Best Day Ever"
• [1:11:00] - https://navitasorganics.com/, @navitasorganics

Live from the Live Better recording studio! Bret and Jason are here this week on the Live Better podcast (last podcast of the year!) reflecting on 2019, both personally and from a business standpoint.

As much as it is important to look ahead to a New Year, it's just as crucial to reflect on the past year. Many people look to the New Year as a fresh start, but reflection on the past provides more value than expected to succeed that next year, in a way that you want to.

Looking back at everything you did in 365 days is something you should be proud of! Some goals are accomplished and others maybe didn't go as planned and that is ok. Think to yourself, what do you want to do next year? What you did do this year that you want to continue? What you not accomplish that you want to this new year? What did you think you were going to do? Why did you do it? Why didn't you?

Sometimes you just need a second to reflect on the past year before diving head first into a fresh decade. Try not to set a New Years resolution just to set it, think about the strategy behind it and WHY you are choosing to do so.