In this Live Life Beyond the Gym Walls episode, host Lawrence Herrera is joined by mental performance coach Jose Maresma to discuss the much-anticipated Thermal Lab project. After over a year of development, they are ready to delve into the benefits of cold plunging and sauna exposure. They explore the concepts of thermal regulation training, its popularity in biohacking circles, and scientific evidence supporting its health benefits. Jose shares his decade of experience and discusses how integrating both cold and hot therapies can improve mental and physical health. The conversation also touches on Lawrence’s cold plunging journey, the therapeutic effects of group sessions, and plans for making these benefits accessible to more people through the Thermal Lab.   00:00 Introduction and Welcome 00:07 The Thermal Lab Project 00:36 Benefits of Cold Plunging 01:10 Thermal Regulation Training 03:33 Personal Cold Plunge Experiences 05:50 Cold Plunging Techniques and Safety 10:51 Hormetic Stress and Adaptation 19:56 Practical Applications and Personal Stories 26:17 Understanding Thermogenesis 26:33 Mitochondria and Cold Thermogenesis 29:41 Healthspan and Cold Plunging 30:27 Practical Tips for Cold Plunging 32:51 The Benefits of Sauna and Heat Exposure 38:51 Combining Heat and Cold for Optimal Health 43:20 Breath Regulation and Mental Training 46:38 Group Training and Community Benefits 51:05 The Future of Thermal Lab 56:09 Final Thoughts and Project Timeline

In this episode of the Live Life Beyond the Gym Walls podcast, host discusses with guest Amber Hunter Seymore, the nutrition director, about their upcoming Whole Foods Eating Kickstart launching on February 17th. This four-week group coaching challenge aims to help participants achieve their New Year's health goals by focusing on simple, attainable, and sustainable dietary changes. The discussion covers the structure of the program, including a preparatory week, weekly goals, and actionable steps to replace processed foods with whole foods. Amber provides practical examples of meal planning, snacking strategies, and the importance of balanced nutrition. The episode also highlights the benefits participants can look forward to, including body composition scans and community support via a WhatsApp group.

00:00 Introduction and Guest Introduction

00:25 Overview of the Whole Foods Eating Kickstart

01:15 Setting Goals and Expectations

03:33 Snacking and Blood Sugar Management

05:36 Personal Experience with Glucose Monitoring

09:36 Kickstart Program Details and Benefits

18:52 Meal Planning and Budgeting Tips

25:03 How to Sign Up and Final Thoughts

In this episode of the 'Live Life Beyond the Gym Walls' podcast, host Lawrence welcomes his long-time client and special guest, Ross Zumwalt. Ross, an 81-year-old forensic pathologist, shares his incredible journey of 50 years in medicine and his dedication to fitness since 2011, despite numerous challenges. Together, they discuss the importance of exercise, the rise of chronic diseases, the benefit of community, and the keys to longevity. Ross provides inspirational insights on moderation, mental health, and maintaining a purpose-driven life.

 

00:00 Introduction and Guest Welcome

00:29 Ross Zumwalt's Professional Background

00:57 The Journey with Lawrence and Performance Ranch

01:29 Maintaining Fitness and Motivation

02:50 Ross's Rules for Staying Fit

04:54 Impact of Fitness on Daily Life

06:18 Sports and Physical Activities

12:25 Longevity and Healthy Living Tips

16:40 Expert Insights on Death and Chronic Disease

17:21 The Evolution of Drug Problems

17:59 Obesity Epidemic and Dietary Trends

19:49 The Importance of Sleep for Longevity

21:52 Faith and Science in Daily Life

23:08 Living Beyond the Gym Walls

23:42 The Joy of Reading and Lifelong Learning

28:06 The Importance of Staying Active

29:47 Concluding Thoughts and Final Words

In this special episode of Live Life Beyond the Gym Walls podcast, Lawrence shares his personal journey of overcoming severe low back pain caused by overtraining and poor movement patterns. He discusses the importance of proper recovery and core engagement, and introduces the GOATA (Greatest of All Time Athletics) movement system. Lawrence also explains how GOATA has improved his mobility and overall movement, and how it will be integrated into warmups at the Performance Ranch. He emphasizes the goal of helping clients maintain functional movement for a long, healthy life. Tune in to learn about effective movement patterns and exercises for lasting health and fitness.    00:00 Introduction and Personal Story  01:30 Discovering GOATA: A New Movement System 02:09 The Importance of Functional Movement 03:19 Implementing GOATA in Training 05:58 Personal Transformation and Insights 09:31 Daily Routines and Practical Tips 17:30 Avoiding Surgery and Embracing Change 19:54 Expanding Movement Vocabulary 28:03 The Role of Feet in Movement 33:47 Conclusion and Call to Action

In this emotionally charged episode of the Live Life Beyond the Gym Walls podcast, host Lawrence Herrera shares his personal journey through the challenges of his wife’s breast cancer diagnosis, her treatment, and his path to finding God. Lawrence discusses the transformative impact of faith, fitness, and family support in navigating life’s trials. He recounts the opening of his gym, the Performance Ranch, how he balanced work and family, and the life changes he underwent as a result of his wife's illness. This episode highlights Lawrence's mission to inspire others by sharing his story and emphasizes the importance of community, mentorship, and self-improvement in overcoming adversity. Join Lawrence as he strives to inspire resilience and a fulfilled life through faith, family, and fitness.   00:00 Introduction to Live Life Beyond the Gym Walls 00:37 Breast Cancer Awareness and Personal Story 03:32 The Journey of Opening the Performance Ranch 05:01 Family and Personal Growth 07:38 Finding Faith Through Adversity 10:00 The Role of Fitness and Support During Treatment 24:53 The Importance of Coaching and Mentorship 28:14 Future Plans and Community Engagement 32:27 Conclusion and Contact Information

In this inspiring episode of "Live Life Beyond the Gym Walls," we sit down with Dick Nordhaus, a seasoned architect, professor, and lifelong adventurer who has called New Mexico home. With over 80 years of skiing experience under his belt and a rich sports background in kayaking, biking, and cross-country skiing, Dick's journey is a testament to the power of resilience, movement, and maintaining an active lifestyle well into his 70s and 80s.

From his roots in New Mexico skiing, with his father being a pioneer alongside Ben Abruzzo at La Madera (now Sandia Peak), to his recent years training with us at the Performance Ranch, Dick has always prioritized longevity and movement. After a knee replacement in 2014 and facing new challenges in 2021, Dick turned to strength training, hill climbs, and functional movement exercises to keep himself in shape. His goal has always been clear: to keep skiing well and to live life with vitality, no matter his age.

In this episode, Dick shares:

• How skiing has evolved over the decades, with changes in technique and equipment.
• The importance of strength training, balance, and agility in maintaining a high level of performance in his 70s and beyond.
• The mindset shift that comes with staying active as you age, including the significance of warm-ups, posture, and a good work ethic.
• His thoughts on longevity and how exercise, sleep, and nutrition have extended his ability to enjoy life to the fullest.

Drawing inspiration from experts like Dr. Peter Attia, Dick emphasizes that exercise is critical for longevity. Tune in to hear how functional movement has not only kept him skiing but has also changed his body and outlook on life.

Whether you're in your 30s or your 80s, this episode will motivate you to stay active and live life beyond the gym walls. Don't miss Dick's remarkable story of perseverance, passion, and the pursuit of longevity.

Welcome to "Live Life Beyond the Gym Walls," the podcast that inspires you to embrace a lifestyle of fitness, health, and well-being beyond the confines of the gym. Hosted by Lawrence Herrera, this show brings you insightful conversations with guests who have transformed their lives through physical activity and consistent effort.

In this episode, we sit down with Patrick Sullivan, a dedicated fitness enthusiast whose journey began in college and law school with bike riding and evolved into a passion for tennis in his mid-40s. Encouraged by his wife Cori, Pat has integrated fitness into his daily routine, playing tennis 3-4 times a week under the guidance of his coach, David Zumwalt, a former client who has become a pivotal part of his fitness journey. 

Pat shares how consistency and a focus on skill and fitness in tennis have contributed to his improved posture, longevity, and injury prevention. He emphasizes the importance of just showing up and putting in the work, a mindset that has not only enhanced his physical strength but also changed his life profoundly. Beyond the tennis court, Pat enjoys hiking and believes in living life to the fullest beyond the gym walls.

Join us as we explore Pat's inspiring story and discover how you too can live an active, fulfilling life by embracing fitness and consistency. Tune in to "Live Life Beyond the Gym Walls" and get motivated to unlock your full potential!

Listen now on Apple Podcasts, Boomplay, and other major platforms.

Welcome to "Live Life Beyond the Gym Walls," the podcast that empowers you to achieve peak performance in all aspects of life. In this exciting episode, we're unveiling Performance Ranch 2.0 - a game-changing evolution in fitness training.

Join us as we dive deep into:

• The vision behind Performance Ranch 2.0 • Our revolutionary semi-private coaching model • Expert-led prescriptive training approaches • Expanded sport-specific programs for activities like golf, tennis, and hiking • How our holistic approach combines physical training, nutrition, and mental well-being

Hear from our founder, Lawrence Herrera, CSCS*D, as he shares insights on our core principles of injury prevention, performance enhancement, and sustainable fitness. Whether you're an athlete looking to elevate your game or someone aiming to thrive in everyday life, this episode is packed with valuable information to help you push beyond your limits.

Discover how Performance Ranch 2.0 is set to transform your fitness journey and truly help you live life beyond the gym walls. Don't miss this opportunity to learn about cutting-edge fitness strategies that will accelerate your progress and keep you consistently active.

Tune in now and take the first step towards your elevated fitness journey!

#PerformanceRanch #FitnessEvolution #LiveLifeBeyondGymWalls

Join us in episode 9 of the Live Life Beyond the Gym Walls podcast as we sit down with Kim Federici, a remarkable member of the Performance Ranch community. Kim's journey began in October of 2023 when she was referred to us by our esteemed clients, the Sullivan's, Cory and Pat. Since then, Kim has been making incredible strides in her strength and overall well-being.

Despite her busy schedule, Kim commits to her workouts at Performance Ranch, attending sessions twice a week without fail. Her dedication extends even when she's traveling, showcasing her commitment to her health and fitness. Through consistent strength training and cardiovascular exercises, Kim has noticed significant improvements in her balance, mobility, and overall strength.

Kim's journey is not just about physical transformation; it's a testament to resilience and faith. Four years ago, she faced a life-threatening health scare with a 99% blockage in her Left Anterior Descending Artery, the widow maker. Thanks to exercise and a commitment to her health, Kim not only survived but thrived. Now, she embodies the philosophy of "Just keep moving," inspiring us all to persevere and stay active no matter the challenges we face.

Tune in to hear Kim's inspiring story of strength, resilience, and unwavering faith. As Lawrence discusses the optimal workout schedule and Kim shares her insights, you'll be motivated to embrace movement and live your best life.

Listen now to discover the power of strength, resilience, and faith on the Live Life Beyond the Gym Walls podcast.

In this enlightening episode of "Live Life Beyond the Gym Walls Podcast", join Coach Amber as she delves deep into the world of nutrition and lifestyle support. With a background in food science and a passion for empowering others, Coach Amber shares her journey from competitive cheerleader to becoming a seasoned nutrition coach.

From her humble beginnings in Oregon State, where she had to learn the ropes of cooking and nutrition, to pursuing a Masters degree in Exercise Science and Sports Nutrition in Ireland, Coach Amber's story is one of resilience and determination. With the support of her pro athlete husband, she honed her skills and became a beacon of knowledge in the field.

Throughout the episode, Coach Amber shares invaluable insights and strategies for adopting an abundance mindset when it comes to nutrition. Instead of focusing on restrictions, she encourages building awareness, setting SMART goals, and fostering sustainable lifestyle changes.

Coach Amber emphasizes the importance of blood sugar balance and provides practical tips for navigating the "blood sugar rollercoaster." She advocates for tracking progress through various methods, such as MyFitnessPal, pictures, or a simple notebook.

Moreover, Coach Amber discusses the significance of body composition changes, the role of calories in versus calories out, and the importance of protein, fat, and fiber in a balanced diet. She offers clients a roadmap to success, including grocery lists, meal outlines, and education on nutrition fundamentals.

In a world where self-care is often overlooked, Coach Amber reminds us that investing in our health is essential. She shares the importance of prioritizing sleep, digestion, and overall well-being for optimal vitality and energy.

Whether you're looking to enhance your athletic performance, improve your health, or simply adopt healthier habits, this episode is a must-listen. Tune in now and start fueling your performance from within!

Ready to take the first step towards a healthier, more vibrant life? Contact Coach Amber for a free strategy session at www.theperformanceranch.com or text 505-405-3599. Remember, self-care is not selfish – it's essential for living your best life!