Sara was the reason I got my first exposure to the world of yoga and what it can offer athletes and non athletes alike. She has a passion for what she does and it shoes every single time you step onto the mat with her leading the way. She has a way of connecting with each and every person in the room, she celebrates and smiles when her people excel.. and she brings a special new age flair to her teaching style that is unlike any yoga instructor I’ve ever met.

 So in today’s episode we will be hearing about her story, and why she is where she is and does what she does. We will learn what yoga actually is meant to be about, which may change your view on what you thought yoga was (here’s a little hint… it’s not just about stretching and the poses and being more flexible). And what I was most excited about after having this conversation with her, is we will get to have Sara lead us through a guided breath work meditation. If you’re someone who is re-listening to this episode and wants to jump straight to the meditation, you can skip forward to… 29 mins in. 


References:

IG: @saramartinthomas

Email: [email protected]

Y6 CV Schedule:

Mon/wed 4p Yoga Sculpt & Flow heated w/ humidity (recommended for fitness people to come & slowly transition to yoga)

Tues 5:30p Power Yoga (Warmer than Sculpt)

Wed 5:30p Restore (Deep Stretch) minimal heat 

Thurs 4p Power

Friday 8:30a Yoga Sculpt & Flow
 
 
 Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week. 

If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.

Quote:
“The secret of your future is hidden in your daily routine.” – Mike Murdock 

Weekly Focus:
Access the power and connection between SMELL and MEMORY. 

Physical activity tip:
This week we are going to walk/move during every one of your phone calls this week.

Nutrition tip:
Your stomach is about the size of your two fists. Keep the size of your stomach in mind. 

Recommendation:
Ben Greenfield Fitness Podcast
 “16 reasons why you’re not losing fat (and how to lose weight the right way)” 

Oura ring activity/sleep/recovery tracker
 ouraring.com (hit me up for a discount code for $30 off)

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

Q1: How do I Build 6-pack abs?

Q2: Is there any way for me to know what the right weight selection for exercises should be?

Q3: What’s the fastest way I can lose this fat? I have a vacation coming up in a month and I want to be sexy AF.

This podcast was started with the intention of helping inform, educate and assist the people that I coach with questions that they commonly ask. I always felt that I had to either rush my answers due to either… people being in a hurry, or due to me having back to back sessions with not a lot of time in between to chat. So I turned those questions into Masterclass episodes that broke down the entire subject and concluded with offering tangible action items to help crush our health and fitness goals. But sometimes I’ll get commonly asked questions that don’t need an entire masterclass episode to answer. So that brings us to todays episode. 

We are going to be breaking down a few commonly asked questions, rapid fire style, and I’ll offer my advice, my experience, my opinions… and if necessary whatever science based facts that I find will help the majority of people who may have that same burning question. If you’d like to submit a question to be answered on a Q&A episode, you can DM me on Instagram @coachdamien_sd or you can email me at [email protected] and I’ll make sure I can get to as many of the commonly asked questions as I can. 

References:
 
 Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
 
 Hanging Leg Raise:
 Beginner to Advanced
 https://www.youtube.com/watch?v=or7KtIgxchE

Regressions

https://www.youtube.com/watch?v=u1k7w-0_1G8

How-To
 https://www.youtube.com/watch?v=Pr1ieGZ5atk

Decline Sit up:

Common mistakes
 https://www.youtube.com/watch?v=7k0bjxweJJs

Proper form
 https://www.youtube.com/watch?v=IINnwHwexkg

Unable to do decline? Do the perfect sit up instead
 https://www.youtube.com/watch?v=-WSon5E798w

Really cool regression to learn how to articulate your back
 https://www.youtube.com/watch?v=dMWUytPD-v4

Physioball crunches and active planks
 https://www.youtube.com/watch?v=yP62ixnwBgk

 8 Min V-Cut abs:
 https://www.youtube.com/watch?v=D4tx6CqxzEo
Cable Chops:
https://www.youtube.com/watch?v=_ZTYFFV9z6Q

Transverse Abdominis
 https://www.youtube.com/watch?v=Ielt7Mj-F_I

Stomach Vacuums

https://www.youtube.com/watch?v=hR0iOERkTVY

T-Nation: 

Need to get shredded fast! Best way?
https://www.t-nation.com/training/ripped-in-4-weeks

 Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

Email:
[email protected]

This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week. 

If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now.

Quote:
“Some days are blessings, some days are worse. Look for the blessings and not the curse. Be positive, stay strong, and get enough rest. You may not be able to do it all, but you can always do your best.”  -Doe Zantamata 

Weekly Focus:
When you are going through a task this week, start to SHIFT YOUR MINDSET...

Physical Activity Tip:
Unleash your inner child 

Nutrition Tip:
Consider trying bulletproof coffee.

Recommendation:
The Model Health Show w/ Shawn Stevenson. 
“Exercise success secretes, optimizing hormones, and beating depression.” w/ Ameer Rosic (Episode #64, Aug 13, 2014). 

https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578#episodeGuid=497b241d07673dd28897a6ae4e8d7c8f

References:

Four Sigmatic Coffee
 Foursigmatic.com

Thrive Market
 Thrivemarket.com

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

Dr. Benjamin Deluca D.C. (Dr. Ben) started his career in wellness in the year 2000 as a personal trainer helping thousands of people hit their goals. He worked in all facets of the industry specializing in the development of personal training departments and corrective exercise strategies. Early in his career Dr. Ben suffered a major knee injury that took longer than 2 years to recover from. This recovery process provided him with the ability to identify the difference between effective and ineffective rehab strategies. On this journey to recovery he learned the importance of humility, compassion, and grit. This insight led Dr. Ben to helping more people with injuries get in shape and become confident with movement. His need for knowledge and strong desire to help people eventually led him to Southern California University of Health Sciences(SCUHS) where he received his doctorate in chiropractic.

References:

 Dr. Ben’s contact links:
 Email: [email protected]

Phone: 619-695-0688

Ig: kineticimpact

Website: www.kirehab.com

App: this app is currently only available on the iPhone in the App Store. The apps name is 
 “The daily feel goods.”

Address: 10806 willow ct suite 2 San Diego ca 92127
 
 Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week. 

If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now. 

Quote:
“When we clear the physical clutter from our lives, we literally make way for inspiration and ‘good, orderly direction’ to enter.” – Julia Cameron 

Weekly Focus:
Think about that space in your life that needs less clutter...

Physical Activity Tip:
Individuals who can ___________  are five time less likely to die in the next six years than those who cannot. Can you pass the test?

Nutrition Tip:
Change the way you look at sugar measurements on food labels.

Recommendation:
The Model Health Show w/ Shawn Stevenson. 
“Recharge your health motivation, and happiness by decluttering your life.” w/ Chalene Johnson (released May 15, 2018) 

References: 
 YouTube “The sitting rising test (SRT)”
 https://www.youtube.com/watch?v=oQIbffQj2xM
 

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

In today’s episode we will be continuing our discussion from last weeks’ masterclass episode on Tips, Tricks and strategies to aid in the healing process of sore muscles. If you haven’t listened to Part 1, definitely go listen to that one, because we touched on the huge rocks of recovery and where you’ll have the most success. This episode will be some other ways that I myself use to recover, and that the research has shown, to assist us in recovering from our training. It is important to note, as we’ve said many times in the past… It’s in the recovery where we rebuild from the positive stress and damage that was done to our bodies from a hard training session. So the more we can prioritize these recovery methods into our routines, the more importance we put on recovery, and the more consistent we can be with our recovery… the more we set ourselves up for success to attaining our health and fitness goals. 

References:

 WATCH THIS: (Deep Science, Muscle Soreness 2.5mins)
https://www.youtube.com/watch?v=7aRG1AqY0oA 

Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
 

Mobility YouTube Videos:
 A few on my personal YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

 Lots of preworkout mobility flows on Eat the Frog Scripps YouTube:
https://www.youtube.com/channel/UCyXlSuAq3ycKBnq_0jpRzqQ 

Stretching Scientific References:
https://www.researchgate.net/publicat...​
https://pubmed.ncbi.nlm.nih.gov/25229...​ 

Ice baths:
https://www.ncbi.nlm.nih.gov/pubmed/2...​ 

Epsom Salt Bath YouTube video:
https://www.youtube.com/watch?v=ENmXKQDtJdQ

 Infared Light for soreness:
https://www.youtube.com/watch?v=xVeFlKOTxVg&t=213s

Osteostrong (bone density, vibration plates)
https://osteostrongsd.com/
IG: @osteostrongsandiego 

Breath Professionals:

Wim Hof: The Wim Hof Method
Wimhofmethod.com

 Breath Book by James Nestor
 IG: @mrjamesnestor

Brian McKenzie
 IG: _brianmackenzie

Honey and Bee products
Beekeepersnaturals.com

 Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD

This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week. 

If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now. 


Quote:
 “The food you eat can either be the safest, most powerful form of medicine… or the slowest form of poison.” – Ann Wigmore (Lithuanian-American, holistic health practitioner, naturopath and raw food advocate) 

Weekly Focus:
Think of one habit or thing that you do regularly that you would be ECSTATIC if you never did it again...

Physical Activity Tip:
More daily movement is the goal... how?

Nutrition Tip:
Consider doing a 14-16 hour fast, 2-3 times this week. 

Recommendation:

Bulletproof Radio podcast w/ Dave Asprey. It’s titled “Better sleep month Part 1 – You’re an animal says your biological chronotype” (Episode 589, released on May 7, 2019)
 https://podcasts.apple.com/us/podcast/bulletproof-radio/id451295014?i=1000437435450

The history of our food care system: What’s wrong and how to fix it w/ Mark Bittman, Released Feb 10, 2021
 https://podcasts.apple.com/us/podcast/the-doctors-farmacy-with-mark-hyman-m-d/id1382804627?i=1000508455369

References:

Livin’ the Dream: Intermittent fasting episodes Part 1 and 2:
 Part 1:
 https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000518640210

 Part 2:
 https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000519752577

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/ 

Today, we will be discussing some tips, trick and strategies to aid in the healing process. We will discuss prevention strategies, proven to work strategies, throw in a little science as to why they are said to work and we will definitely touch on strategies that were once believed to be detrimental towards the healing process but may actually in fact be the most impactful thing you could do toward helping subside your soreness. 

References:

 WATCH THIS: (Deep Science, Muscle Soreness 2.5mins)
https://www.youtube.com/watch?v=7aRG1AqY0oA

 Eatdirtfood.com
Discount code (10% off entire order): DirtyDamien
 
 Mobility YouTube Videos:
 A few on my personal YouTube: https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg 

Lots of preworkout mobility flows on Eat the Frog Scripps YouTube:
https://www.youtube.com/channel/UCyXlSuAq3ycKBnq_0jpRzqQ

 Livin’ The Dream Sleep Epsidoes:
#6: Four Pillars of Fat Loss:
 https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000507196550

#9: The Importance of SLEEP on your fat loss goals:
https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000510072762

 Books on Sleep:
 Sleep Smarter by Shawn Stevenson

Why we sleep by Matt Walker
Circadian Code by Satchen Panda

Andrew Huberman Lab Podcast:
Master your sleep & be more alert when awake:
 https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000504980563

 Sleep Late night LIGHT study:
 https://www.nature.com/articles/s41598-019-52352-w

 Brain.FM app (sleep, meditation, focus, relaxation)

 How to use Massage guns:
 https://www.youtube.com/watch?v=yD2zTbXeu0w

To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS)
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/

Other studies referenced about vibration tools:
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6982037/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428647/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5300822/

Butcher Box:
 Bucherbox.com (Discount Code: butcherbox.com/mindpump )

Barukas Nuts (@eatbarukas and @darinolien on IG):
 Barukas.com

Active recovery:
https://www.ncbi.nlm.nih.gov/pubmed/1...

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/

​

This will be a bite sized episode with the goal of setting an growth minded intention and focus, for the upcoming week. Each MINIsode will offer a quote that encapsulates the theme of the week. After the quote we will dive into a weekly focus. Something small that we can concentrate on for the following 7 days. As well as a physical activity tip and nutritional tip, that will assist us in working toward a more healthy and optimal way of living our own dream life. And each MINIsode will end with a recommendation for the week. This recommendation could be anything from a podcast episode to listen to, or a book to read, or even an article or paper, that I feel will help us better educate ourselves towards the overall focus of the week. 

If this is your first time listening to a MINIsode. The goal is to listen on Friday/Saturday or Sunday to be ready to start the challenges of the week on Monday. Listen to one MINIsode every week, and as that week finishes, move on to next weeks MINsode. You can start all the way over back at MINIsode #1 or join in with the team right now. 

Quote:
“Be not afraid of discomfort. If you are unable to put yourself in a situation where you are uncomfortable, then you will never GROW, CHANGE, or LEARN.” –Jason Reynolds (American Author and Poet) 

Weekly Focus:
Take a contrast shower every morning this week .

Physical Activity Tip:
BE READY ALWAYS. 

Nutrition Tip:
Think you’re hungry? Think you’re starving?? But not really sure...

Recommendation:

Ben Greenfield Fitness Podcast. “Busting the myth of pre and post workout meals: Fasted exercise and it’s benefits.” This is episode #1,016, and released on Dec 27th 2018
 https://podcasts.apple.com/us/podcast/ben-greenfield-fitness/id283908977?i=1000426562641

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

YouTube:
 https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
 https://www.facebook.com/coachdamienSD/