Today we will be discussing supplements. One of the questions I get asked most frequently is for sure the question, “What supplements should I take?” In a world of insane marketing, questionable intentions and mixed messages… What in the world is the average person supposed to believe. 6-pack joe over here is saying to take this, and flat tummy Jane over there is claiming her supplement can do that. And we are over here stuck scratching our head and throwing countless amounts of money down the drain. It’s enough to make anyone want to throw their hands up and say screw it! McDonalds fries it is.
 Well in today’s episode, I’ll be going over supplements that have gone through science backed studies and have been proven to elicit results. We are going to go through the supplements I personally have taken for years and that I endorse and love. We will also go over some of the over hyped supplements that may sound awesome… but essentially are just a way for you to make overpriced urine. And while nothing… let me say this again NOTHING can beat whole natural foods when it comes to helping us really attain what we want out of fitness and health.. there may be some supplements that can help us get that small extra percentage better.

References:

All Max Caffeine:
https://www.amazon.com/ALLMAX-Nutrition-Caffeine-200-tablets/dp/B007XTP1ZA/ref=sr_1_5?dchild=1&keywords=all+max+caffeine&qid=1610997755&sr=8-5

Creatine Monohydrate:

https://www.amazon.com/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding/dp/B00E9M4XEE/ref=sr_1_2_sspa?dchild=1&keywords=creatine&qid=1611116469&sr=8-2-spons&psc=1&smid=A8MA32QEVO3GI&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyWk5XU1hKTjhNVUNTJmVuY3J5cHRlZElkPUEwOTAzMDQ0TkUxR09GQkJFSDRQJmVuY3J5cHRlZEFkSWQ9QTAxNDcyOTYzUldTMUVaSUNEMENKJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

Beta Alanine:

https://www.amazon.com/Alanine-BulkSupplements-Athletic-Endurance-Recovery/dp/B00EIO4I7A/ref=sr_1_1_sspa?dchild=1&keywords=beta+alanine&qid=1611116524&sr=8-1-spons&psc=1&smid=A8MA32QEVO3GI&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyUUVCOURaWDBRMlFEJmVuY3J5cHRlZElkPUEwODM1Mzc5MUZRUFBUQVk0TU1aWSZlbmNyeXB0ZWRBZElkPUEwNjk3MjM1MzZKR1AxVElTOENUNyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

Plant Based Protein Powder:

NTRLnutrition.com and use the discount code: DameDolla to save 15% off your order

Glutamine:
Search the Amazon Brand

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. 

These MINIsodes will only be as beneficial to you… as you are willing to make them. So if you’re playing along with the weekly focuses, or the physical activity and nutrition tips. It will help you be much more successful…. as well as help with your adherence and motivation.. to do this with someone in your life. So grab an accountability buddy and share on your social platforms the challenges of the week. You never know who is quietly watching and rooting for you. You never know who’s life you will inspire just by sharing your journey, both your challenges and your successes.

Quote:
“If you go off into a far, far forest and get very quient. You’ll come to understand that you’re connected to everything.”  - Alan Watts

Weekly focus:
 Take advantage of the benefits of getting outside

Livin' The Dream, Masterclass Episode #7: 5 unconventional practices to help you live longer.

https://podcasts.apple.com/us/podcast/livin-the-dream/id1546290282?i=1000508112239


Physical Activity Tip:
At least 2 times this week, pick one or more of the videos I posted and spend some time investing in muscles that we have neglected for a very long time.

1. Foot & Ankle Strengthening & Stretch Exercise Program For Intrinsics, Arch, Athletes and Runners
 https://www.youtube.com/watch?v=6WF4KHZBriA&t=627s

https://www.youtube.com/watch?v=6nz6kDUgirc

 2. Foot and toe fitness for beginners
 https://www.youtube.com/watch?v=86BUWgzPTRM

 3. Complete foot and ankle guide with anatomy art
 https://www.youtube.com/watch?v=IrAwl-Pfs_A


Nutrition Tip:
If you want to snack less, then sleep MORE!

Recommendation:
The Great Courses:
https://www.thegreatcoursesplus.com/?utm_source=Branded_Search&utm_medium=Google&utm_campaign=171187&mkwid=s_dc&pcrid=398210418153&pkw=the%20great%20courses&pmt=e&c3apimn=398210418153&intent=&gclid=CjwKCAjw6fCCBhBNEiwAem5SO0I8DlYuubRtVwfEgG1V6p-0QOjAAxJUfd6MBLTunKjEzx5axArf9RoCFIYQAvD_BwE

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

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

And today I wanted to talk about a specific conversation that I have had with numerous personal training clients and group fitness members… I hear a variation of this story at least once a week. One thing that is bound to happen if you get on a serious consistent workout routine, is that you are going to encounter obstacles… you’re going to encounter obstacles in the form of holidays, special events, vacations or just something that is happening in your life that is going to challenge your routine. That’s just how real life works. 

This is how it usually goes. I’ll watch someone start their fitness journey and they will get on a really nice streak of working out 3 times a week for a few months in a row, never missing a scheduled workout. They are proud of themselves for their progress, they are super excited they finally have the consistency they’ve always been wishing for. And then BOOM. They go on vacation for a week and come back, can’t find their routine, and are so disappointed in themselves because they’ve lost all that they worked so hard for. Does this sound familiar?

Or if you’ve ever started a new years resolution and have been crushing it for months but then…  “uh oh, here comes the holiday season and we have thanksgiving feasts and Halloween candies and Christmas or hannukah dinners, oh my!”
 Well that’s life friends. And what are we going to do? Try to isolate ourselves from the world in order to be at the body fat percentage that we want? Try to hide from our friends and families, any time a party invite comes our way? Hells no! That is a terrible strategy that can have detrimental effects on other aspects of your health as well. Instead, let’s figure out a way to navigate these time periods by being smart and disciplined… so for today, we are going to discuss how to find some balance in life when we do have special events, while avoiding the Holy Trinity of Fat gain. 

References:

Holiday Weight Gain Studies
https://pubmed.ncbi.nlm.nih.gov/24662697/

https://www.nejm.org/doi/full/10.1056/NEJMc1602012#t=article

Eating Attentively
 https://pubmed.ncbi.nlm.nih.gov/23446890/

https://pubmed.ncbi.nlm.nih.gov/23219989/

Eating rate

https://pubmed.ncbi.nlm.nih.gov/24847856/

Mindful eating

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046117/

Sleep
 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

Sleep Smarter book by Shawn Stevenson
 sleepsmarterbook.com

IG: @shawnmodel 

Stress
 https://pubmed.ncbi.nlm.nih.gov/11070333/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/

Protein

https://pubmed.ncbi.nlm.nih.gov/25926512/

Fiber

Dr. Will Bulsiewicz (Dr B), IG: @guthealthmd, book “Fiber Fueled”

 
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:
From Mr. Walt Disney:
 “We keep moving forward, opening new doors, and doing new things, because we’re curious… and curiosity keeps leading us down new paths.” 

Weekly Focus:
When is the last time, that you’ve done something… FOR THE FIRST TIME? 

Physical Activity: 
Finding a little bit of balance when it comes to our posture. 

Nutrition: 
Diving into the world of fungi 
Chaga, Reishi, Turkey Tail, Shittake, Lions Mane, and Cordyceps. 

Recommendation:
Katy Bowman. Podcast “Move your DNA” 
“Between the lines 5 - It starts with your feet.” This is from season 1, episode 85, release Aug 29th, 2017 

https://podcasts.apple.com/us/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000391584843


References:
Four Sigmatic:
 us.foursigmatic.com

Organifi:
 organifishop.com 

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

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

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

In today’s episode, we are going to discuss a very common piece of advice that we have probably all been told… especially when looking to drop our body fat… or as most of us like to say “when we are trying to lose weight.” There are tons of strategies and tons of different opinions on the best way to do it. But for those of us that are just starting out, or trying to get back to where we once were after a long period of having let ourselves go… we usually get told to eat less food, and exercise more. Eat less… move more.
 It’s just as simple as that right? If we could all just eat less and move more and stop being such lazy gluttons… we would all have 6 pack abs and defined arms… right??
 Well I am going to make my case as to WHY it’s just not that simple. And I know we all know it’s not that easy… but a lot of the times we put that blame on ourselves. And while yes, there is a certain responsibility that we have to take for us to move along our fitness journey. There are also many factors and reasons why our current societal norms and technological advances and general human psychology… make this MUCH LESS black and white than that. I believe that education is key, and understanding is essential…  and then having support in executing what needs to be done is paramount if we are going to overcome this challenge of controlling our body composition and being healthy, happy, fit human beings. So today we are going to be taking a look at how the food we eat, impacts the hormones in our body and do a deep dive on insulin,  as well as the fat cell and maybe some things you didn’t know about those stubborn little guys hiding in our midsection or in our thighs. And at the very end as always, give you some tangible take-aways and action items that in my opinion, are much better pieces of advice and much more helpful, rather than just “Eat less, and Move more.”

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

Interesting Internet Article referenced:
http://www.bentrained.com/eat-less-move-more/#:~:text=It's%20pretty%20simple%2C%20really.,cause%20more%20harm%20than%20good.

Dr. Benjamin Bikman - 'Insulin vs. Ketones - The Battle for Brown Fat'
https://www.youtube.com/watch?v=8t1JN0RgvO4

Book: Why We Get Sick by Dr. Benjamin Bickman
IG: @benbickmanphd

Sleep and activity tracker
Ouraring.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 greater danger for most of us is NOT that our aim is too high and we miss it… But that it is too low, and we reach it.” –Michelangelo (Italian Sculptor) 

Weekly Focus:
Think of your TOP 3 GOALS.... 10x

Physical Activity Tip:
The speed at which you perform each rep is extremely important. Change your rep tempo to the opposite of your default.

Nutritional Tip:
Pre workout fueling for higher intensity training.

Recommenation:
Episode #73 from The Model Health Show w/ Shawn Stevenson. Released on Oct 15, 2014. 
“Hydration and Water Masterclass. Best filter, best bottle water, and critical water facts” 

https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578#episodeGuid=ae4a8fa1d64b77256317ea1db249e03b

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

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

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

Today we will be chatting with: 
 Odile Zelenak, a movement specialist here in San Diego who I personally have been friends with for years and has helped me work on a lot of my own imbalances and injuries in the past. Odile is the person I refer our members to when they are unable to workout with me… be it because of injuries or other structural imbalances that their bodies may be experiencing. 
 She is certified as a mastery level pilates instructor as well as an amazing orthopedic massage therapist. And today we will be introducing you to her story and her work. It is my hope, that after listening to her journey, travelling from Europe to the US as a young child… she grew up with some challenging situations in her past that amplified her passion and love for really helping people understand what is going on deep within her body. 

 She has a great way of explaining the body, and cuing movements that really allows someone who has no idea about muscle anatomy or physiology and even helps someone like me, who is so focused on the main muscles of the body, to understand that there is an importance to being aware of the smaller internal muscles that build our foundation and help us move more optimally and pain free.                                                                                          

Please enjoy my talk with Odile as we introduce her to the Livin’ the Dream team, and be prepared to hear from her again because her and I love to nerd out on the body and discuss ways to help our community move better to live better. 


Odile Zelenak Contact References:

Facebook:
Odile Movement & Bodywork 

Instagram:
odilemovementbodywork

Website:
www.odilemovement.com

YouTube:
https://www.youtube.com/channel/UCm0C34lj6nUXEoh3xV9kJ6Q
 
 
 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 scale can only give a numerical representation of your relationship to gravity… It cannot measure beauty, talent, purpose, strength or love. Don’t give the scale more power than its earned.” – Steve Maraboli 

Weekly Focus:
Every day this week, send 2 people a message telling them how thankful you are for something that they’ve done that has affected you positively 

Physical Activity Tip:
Which should you do first; cardio endurance training or resistance training 

Nutrition Tip:
Allow food to be in your mouth longer before swallowing (think 30-40 chews). 

Recommendation: 
The Model Health Show Podcast w/ Shawn Stevenson. This episode is called “Embracing Change and Gaining Emotional Agility,” w/ Dr Susan David (Episode #185, Released November 8th 2016) 

https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000377654349

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

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

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

For us fitness professionals…. personal trainers and group fitness instructors. One of the number one things we like to joke about and vent about is… when people try to skip the cool down and stretch post workout.  We get done coaching a killer workout, everyone is all pumped up after that final climatic effort, and we take that final sigh of completion… we turn on that slow, recovery music and get ready to start ramping everyone down from what is probably most of these people’s highest intensity effort of the day… and half the people in the workout room start to exit toward the door.

I personally like to think of a group fitness training session as a roller coaster. You have highs and lows, peaks and valleys of intensity, maybe some crazy loop to loop experiences thrown in there and then you coast back into the start of the roller coaster station, gently and calmly bringing you back to where the ride first started. What would happen if you went on the craziest roller coaster ride of your life and it just abruptly ended and you got kicked off the ride unexpectedly… as soon as you got done with the last around the world loop. Well that’s kind of what you are doing when you skip the cool down.
 Look, I get it! We are all busy busy people with limited time on our hands. We have to get back to jobs or family or appointments or stick to a very regimented schedule. But for this episode I’d like to argue my case, in the desire to help you be as successful as you want to be when it comes to attaining your fitness goals…  as to why you should spend AT LEAST 5 minutes of your time after a workout to give your body love and appreciation for what it just accomplished.



References:

STUDIES:
 https://pubmed.ncbi.nlm.nih.gov/29529387/

https://pubmed.ncbi.nlm.nih.gov/22498151/

Conclusion: Massage proved slightly effective in the relief of symptoms and signs of exercise-induced muscle damage. Therefore, its mean effect was too small to be of clinical relevance. There is a lack of evidence to support the use of cryotherapy, stretching and low-intensity exercise.

https://www.physio-network.com/blog/what-stretching-does-and-does-not-do/#a_aid=cbresearch

https://www.youtube.com/watch?v=3y1dO4nNaKY 

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. 

Weekly Quote: 
“Start strong, stay strong and finish strong… by remembering WHY you started in the first place.” 

Weekly Focus:
Anytime you use the phrase, “I don’t have time to ____” … finish it with... "

Physical Activity Tip:
Fidget more! 

Nutrition Tip:
Eat with smaller plates.

Recommendation:

“The microbiome solution” w/ Robynne Chutkan (Episode #180, released on Oct 11th 2016). I mis-spoke in the episode and said 150, I meant #180 (**MY BAD J**)

https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000376520671

“The surprising connection between your microbiome and your lifespan” w/ Dr. Steven Gundry (Episode #336, released on Feb 19th 2019)

https://podcasts.apple.com/us/podcast/the-model-health-show/id640246578?i=1000430224450

Small Plate Study:
 https://pubmed.ncbi.nlm.nih.gov/24341317/ 

 
**Note, mispoke on bacteria in our body. More bacteria in number, not mass

Links:

IG: 
 @coachdamien_sd
 @damienrayevans

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

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