Ever heard of Kalen Deboar?  

Neither had I until The University of Washington Football team made the National College Football Championship this past January. 

Turns out this guy has been on a tear and his meteoric rise just culminated in him being hired as The University of Alabama’s next head coach after the legendary Nick Saban retired.

His story is a lesson in the importance of having values or as Coach Deboar calls them - Non-negotiables.

In today’s Man in the Arena episode - I talk about Coach Deboar’s ‘3 Non-negotiables’, as well as mine, and I offer you a process to determine yours as well.

I also uncover a vital step you must take when defining your top three values.  

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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It’s not your fault, but it is your responsibility.  

One of the main problems with the health, fitness and weightless industry is there is way too much information out there.

It creates a ton of confusion for people who don’t know where to start or what to do.  So it’s not your fault if you don't know where to start.

But it is your responsibility to learn more and educate yourself as much as possible.

That’s why I created this week’s episode called Strength Training 101 for Men Over 40, 50 and 60.

If you're ready to do more strength training or optimize what you’re already doing, be sure to listen in because I cover:

1. Why strength training matters for guys in their 40’s, 50’s and 60’s
2. Common Myths and Misconceptions
3. How to get started with strength training
4. How to optimize your strength training
5. 5 Important Takeaways 

I’ve distilled 30 years of knowledge and experience down into 30 minutes of everything you need to know.  It’s free and it’s damn good info!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Gyms are funny, right?  They are polarizing places to say the least.The whole concept is ridiculous when you think about it.  And this is coming from a guy who use to own four gyms!

There’s the huge equipment, the alpha males beating their chests, the fads, the aggressive sales tactics. 

But there’s also a lot of great qualities too - strong communities, knowledgeable people, convenience. 

Where are you on the ‘gym debate’?’  Are you a ‘Home gym guy’’ - Commercial gym guy’  - ‘Not a gym guy’?

If you're not quite sure, I want to I help you Find The Right Gym Fit for You - which is what I cover on this week's episode of Man in the Arena.

More specifically, I get into…

1. Why your body is the best gym you’ll ever own.
2. The pro’s and con’s of every type of gym.
3. From a zero budget to a $10K setup, how to build the perfect home gym tailored to your space and budget.
4. How to make commercial gyms work for you

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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I used to shutter when my wife mentioned the words 'meal plan'.  To me, meal planning used to mean 'no fun', 'rigidity' and most importantly, 'failure' because I often didn't stay true to what was planned.  But over time, I've come to really value the meal planning system my wife and I put in place because it has so many benefits.  

With that, in today's episode, I talk about...

1. The Three Step System I use to meal plan meals each week
2. Why this system is so beneficial
3. Some of the traps to avoid when it comes to creating your meal planning system

Remember, systems are simply a series of steps and processes that are created with intention in order to produce a predictable and desirable outcome.  So if you want to perform at your best, it's vital to put systems in place to ensure your success.

Enjoy!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Do you ever feel like you're constantly giving in to others at the expense of your own well-being? 

Say goodbye to that stress, because this episode, I'm joined by Dr. Shideh Shafie, who lays out a blueprint for establishing boundaries that affirm and maintain personal well-being, ensuring you can manage both family time and career demands with strength.

In this episode, we cover:

1. Why it's important to set boundaries
2. The definition of a boundary
3. A System for Setting Boundaries
4. Setting and Enforcing Personal Boundaries
5. Examples of Setting Boundaries
6. Setting Boundaries for Self-Preservation

I am so grateful to Dr. Shafie for sharing her knowledge and expertise on today's show.  Here's how you can get in touch with her:

Website: https://www.shidehshafie.com/
Instagram: https://www.instagram.com/shideh.shafie/
LinkedIn: https://www.linkedin.com/in/DrShidehShafiePerformanceCoach/

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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In this latest episode of Man in the Arena, I unveil the hidden potential that lies within optimizing sleep for men over 40. 

We all know that rest is crucial, but do we understand the full scope of its benefits? Join me as I share why seven solid hours of slumber is the unsung hero of health, mood stabilization, and hormonal balance. 

In this episode you're learn:

1. Why saying "I get enough sleep each night is a shitty mindset"
2. The deeper benefits of sleep
3. The four different stages of sleep and what they do
4. The three step system to optimze your circadian rhythm which leads to optimizing your REM and Deep Sleep.

We also dive into  the '3-2-1' rule that could revolutionize your pre-sleep ritual and discuss how sleep supplements like CBN and magnesium might fit into your regimen.

LET'S GO!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Welcome to year two/season two of Man in the Arena with Craig Spear! 

Today I am talking about goals.  Not because it's the new year.  I am talking about goals because GOALS MATTER.

Goals make use happier, they make life easier and most importantly, goals give our lives meaning and purpose.

It turns out that how you set goals also matters.  

With that, in today's episode I'm sharing my system of how to set health goals and actually follow through on them.  

I'm also sharing  five key mistakes we make when setting goals and how to use my system to avoid them.

Lastly, I am going to tell you about The Arrival Fallacy and what you should focus on instead as you pursue your goals.

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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In 2024, we're not just talking about health; we're putting systems in place to ensure consistent success. 

In this episode, get an exclusive glimpse into my own health and fitness journey, where I am going to tackle a year-long fitness program, and join me in monthly interactive challenges, starting with our January push-up challenge, to push our limits and discover our full potential together.

Whether you're looking to improve cardiovascular fitness, resistance training, mobility, or core strength, I'll be there every step of the way, providing you with practical systems and motivational content to make 2024 your fittest year yet. Join me in my membership, The Arena, and let's transform our health together.

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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A heartfelt thank you to each one of you, as we celebrate our first year of the Man in the Arena podcast. 

Reflecting on the journey so far, I've had the privilege of hosting fantastic guests who shared their inspiring stories and valuable advice on health and personal growth. 

Reaching this milestone of 50 episodes with over 20,000 downloads couldn't have been possible without you - our remarkable listeners.

This journey, however, hasn't been without its share of learning. Through it all, we've discovered the power of knowledge, the importance of a well-structured process, and the immeasurable value of coaching. 

Challenging the all-or-nothing mindset has been one of the most significant lessons learned, emphasizing the importance of setting achievable goals and the concept of failing forward.

As we look forward to 2024, I'm excited about the plans we have for the podcast - focusing on promoting good health and longevity. Reflecting on the progress made last year, I'm committed to building on that success. So, whether you're a seasoned Man in the Arena listener or just tuning in, you're in for a treat. Here's to another year of positive energy, valuable insights, and getting started on our health and wellness journeys together.

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Struggling with self-trust when it comes to health and fitness goals? You're not alone. 

This episode of Man in the Arena is a game-changer for men over 40 who are ready to take control of their health but feel haunted by the fear of backsliding. 

On this episode we discover the power of self-trust and why it's key to successful health transformations. 

We'll explore  fail-proof strategies to build self-trust: starting small, consistency over intensity, tracking progress, and celebrating small wins. It's time to conquer your fears and step up your health game. 

Next week, we're doing a year-end review, so stay tuned. Here's to living a legacy of good health and longevity!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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