Middleish

Chances are, many of you don't look at vegetables as being "magical." We hope to shift your view by the end of this episode...which is aaaaaaallll about veggies!  

Among the various topics hit on in this episode, Erin and Michael delve into recipes, incorporating vegetables into your day, the various health and nutrition benefits of veggies and maybe some little-known facts to enhance your understanding of this under-celebrated food group. Hopefully we provide a few laughs along the way, too.  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com

The Intuitive Eating movement has started gaining some traction as of late, but what does it really mean? You may be surprised that there entire books on the IE approach, complete with 10 specific principles and practitioners who specialize in this area.   

This episode is a brief introduction to IE and is a good place to start if you’re curious about ditching the traditional restrictive approach to weight loss. Michael and Erin outline the 10 principles and share a couple of their favorite resources to help you get a feel for Intuitive Eating.  

Book recommendations:  

Intuitive Eating: A Revolutionary Program that Works by Evelyn Tribole and Elyse Resch https://www.amazon.com/dp/0312321236/... 

Just Eat It: How intuitive eating can help you get your shit together around food by Laura Thomas https://www.amazon.com/dp/1509893911/...  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com

Chances are, when sitting down to your first consult with a personal trainer or dietitian you don't expect to talk much about sleep. But this critical factor in health is essential to making effectively lifestyle changes, recovering from physical activity, optimizing metabolism and preserving mental health. As we have said before on Middleish, health is more than just physical exercise and nutrition. And sleep is where it all intersects.  

In this episode, Erin and Michael share some of the lesser known benefits of adequate sleep. Listen in for tips on optimizing sleep quantity and quality, as well as rethinking the common notion that needing sleep indicates weakness or lack of productivity.  

Resources:  Nick Wignall and Intentional Worry: https://podcasts.apple.com/us/podcast/4-nick-wignall-sleeps-better-by-worrying-deliberately/id1485029246?i=1000458532822?I=1000458532822  

Sleep Hygiene: https://www.sleepfoundation.org/articles/sleep-hygiene  

Sleep and Metabolism: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com  

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This week, Erin and Michael have the privilege of interviewing coach Natalie Higby, founder of The Durable Athlete in Austin, TX. "Coach" may be the simplest title to type, but it certainly doesn't encompass Natalie's myriad of expertise in the health and fitness realm. Through her embodiment of a growth mindset, Natalie has pursued certifications in nutrition, breath work, functional movement (to name a few) that compliment her degree in education like nobody we've met before. The likes of ONNIT Gym and the Jr. NBA have recognized Natalie's value and unique approach to building whole, resilient and balanced athletes.  

As if Natalie's devotion to continual learning isn't enough, we think her refreshingly honest and authentic social media presence truly sets her apart from others in the #fitspo world. You can find Natalie on Instagram: @nat.trill.fit and keep up with her through her website: https://thedurableathlete.com/pages/natalie-higby  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com  

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The wellness industry is overwhelmed with "experts" these days. The "fitspo" movement has produced literally thousands of self-proclaimed diet and fitness experts flooding social media. We see testimonials touting hacks to get the results like in *this* photo. The nutritionists, trainers, coaches and fitness gurus promoting their own philosophies are very convincing. And they are professionals...right?  

In this episode, Erin and Michael cut through the BS in the fitness industry to reveal practical tips to find a true professional who can help you in your health journey. You'll come away with valuable insight into different types of certifications, how to determine the credibility of a fitness professional and with a handful of questions to ask anyone you're considering working with to reach your health goals.  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com  

Listen on:  Anchor - https://anchor.fm/middle-ish  Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ  Breaker - https://www.breaker.audio/middle-ish  Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw==  Pocket Casts - https://pca.st/gy11oh7q  RadioPublic - https://radiopublic.com/middleish-Gy9AB3  Apple Podcasts - https://itunes.apple.com  Castbox - https://castbox.fm  Overcast - https://overcast.fm/itunes1517649902/middle-ish

Mindfulness is somewhat of a buzzword these days. You may hear the term mindfulness and think you must get into a zen-like, meditative state of "ooommmmmm." To some people this can be such an intimidating expectation that they avoid mindfulness altogether. In other cases, we have modern distractions: technologies, work demands, financial stressors and life pressures that constantly take us out of the present moment.  

In this episode, we talk about several aspects of mindfulness, how it applies to health and relationships and some examples of how you might approach your day with a bit more present awareness. And be prepared, this is not just for the Zen Buddhists among us!

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com  

Listen on:  Anchor - https://anchor.fm/middle-ish  

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Overcast - https://overcast.fm/itunes1517649902/middle-ish

"I'm not feeling motivated." How many times have you said these words? As coaches we hear this phrase all the time. Understand that motivation is a feeling; an emotion. All too often we rely on a feeling to spark action, where many times we need to take action in order for the feelings to follow. Join us as we discuss this concept and hopefully change the way you view motivation vs. momentum.  

Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to [email protected]  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com  

Listen on:  Anchor - https://anchor.fm/middle-ish  Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ  Breaker - https://www.breaker.audio/middle-ish  Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw==  Pocket Casts - https://pca.st/gy11oh7q  RadioPublic - https://radiopublic.com/middleish-Gy9AB3  Apple Podcasts - https://itunes.apple.com  Castbox - https://castbox.fm  Overcast - https://overcast.fm/itunes1517649902/middle-ish

We talk a lot about moderation.  But how does that concept fit in the lives of elite athletes?  Do they really practice moderation and balance?  We could think of no better person to explore these concepts with than Rebecca Rusch. Not only has Rebecca maintained a dominating career as a professional athlete for over 30 years (to the tune of 7 World Championships and an induction into the Mountain Biking Hall of Fame), she has led an incredible charge as an ambassador and activist outside of racing. Her movie, Blood Road, won an Emmy and paved the way for her to reconnect with her community through philanthropy and creating her very own cycling event in her hometown of Ketchum, Idaho.  

If all of that isn't impressive enough, wait until you hear Rebecca's account of how she's come to find a deeper appreciation for human connection, using the bike as a catalyst. As she explains, all of those years of racing were preparing her for her greatest role: that of being the best version of herself for others.  

As we discuss in the podcast, there's still time to be part of Rebecca's Private Idaho! Find out more here: https://www.rebeccasprivateidaho.com/plans-pricing  

We highly recommend watching Rebecca's movie, Blood Road, which can be found here: https://www.redbull.com/us-en/films/blood-road  

Read her book, Rusch to Glory: https://rusch-wear.myshopify.com/collections/books-and-film/products/rusch-to-glory-signed-copy?variant=31369220456495  

And check out all of the GOOD she's doing through her Be Good Foundation: https://www.rebeccarusch.com/be-good-foundation  

Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to [email protected]  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com

What's your inner script telling you? Is it helpful, cheering you on toward your goals? Or are you caught up in self-criticism of never being good enough and not nailing what you set out to do?   

When people embark on wellness journeys, they often think the actions are the most important pieces. Go to the gym. Prep the food. Buy the right groceries. Train for the 10k. Wake up earlier. These actions can definitely help move one toward the ultimate goal, but what you tell yourself along the way matters just as much...if not more. Erin and Michael examine the inner script as it applies to behavior change, health goals and even race performance in this episode that will hopefully change the way you speak to yourself... even when nobody else is listening.  

Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to [email protected]  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com

We have another guest this week!  Lance Davisson founded The Keystone Concept, an organization that works with communities to help make their environments healthy, thriving, and inviting places for people to spend time outside.  

In this episode we talk about how his organization and passion for the outdoors helps to build healthier, engaged communities. Lance graciously shares his own story about his athletic background, how he found balance while pursuing personal goals, and why the concept of moderation enhances both his personal and professional life.

Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to [email protected]  

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.  

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com