Mind Muscle Experience

If you've been around for awhile you'll know that Mindset is the key to EVERYTHING!

 

Are you serious about your health and fitness goals?

 

Are you really interested in achieving ultimate health?

 

Are you serious about creating the body you're looking for?

 

Then lets start here. You need to shift that mindset from a fixed mindset to a growth mindset, but what's the difference? It's simply your outlook on life.

 

Those with a growth mindset look at challenges, failure, and obstacles as an opportunity to grow and learn.

 

Those with a fixed mindset look at these very same things in a limited mindset simply out of fear.

 

Make this shift in your perception of the tasks at hand, find ways to grow instead of limit yourself and the world will become your oyster. MORE IMPORTANTLY, your goals become way more attainable.

 

Sources

Carol Dweck - Fixed Mindset vs. Growth Mindset

Carol Dweck - Google Talk on Mindset

"Shift to a Growth Mindset with these 8 Strategies"

Carol Dweck - Biography

"Develop a Growth Mindset"

 

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

You paid for the house, it's yours, but nobody gave you the keys yet. Well today I'm turning them over to you.

 

Master these 2 things, and you'll never have to worry about falling off track again!

 

1. Habits - Understanding yours, and breaking them

2. Your Why - Figuring out your true purpose behind your health & fitness journey

 

Cultivating the Right Habits (Plants & PRs Episode)

 

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Hey Everybody! Holly and Shane were gracious enough to give you guys, the Mind Muscle Experience audience a discount code for one time use!

 

Go to their website (HERE) and use code "MINDMUSCLE" for a one time, 10% off coupon code!

 

Small Seed, Big Appetite - Company Website

Small Seed, Big Appetite - Amazon

 

**TIME STAMPS**

0:00 - 4:20 - Pre-Roll/Intro

4:20 - 5:40 - National Anthem

5:40 - 12:20 - Intro to Holly and about her new Cookbook

13:20 - 15:50 - Holly’s childhood nutrition 

15:50 - 18:30 - Physical activity as a kid and introduction to resistance training

18:55 - 23:15 - Health Coach Certification 

23:15 - 26:15 - Introduction to a gluten and dairy free, how gluten is grown and the effects of dairy on humans

26:15 - 28:20 - Transition to Veganism and the effects of the diet shift

28:45 - 31:00 - Holly’s experience resistance training and the benefits for women

31:30 - 38:30 - Her experience working out while pregnant and why pregnant women should train more

38:30 - 39:40 - Her daughters response to her training

39:45 - 43:20 - How training can empower women

43:20 - 47:10 - Why women should take better care of themselves and how it can help you long term.

47:10 - ending - Where you can find Holly, her cookbook and her company

 

Holly MacKinnon is the founder of Small Seed Bar (an amazing plant based snack/protein bar company), a mother, and a truth seeker (stole this from her IG bio).

 

She grew up active playing sports like soccer and swimming, and her parents always had an abundance of fruits and veg around, she admittedly, actually over consumed fruit as a kid (learn more in the episode).

 

Her desire to learn more about what we really needed to fuel ourselves began in her early adult life soon after college, while working for a start up company.

 

Holly became more serious about her resistance training when she began training with her husband Shane and together they began cutting out food groups like Dairy and Gluten and began noticing dramatic differences in her day to day life. This ultimately led to them cutting out all animal products and embracing the Vegan lifestyle.

 

The shift to veganism led her to the path of creating the first Small Seed Bar (and boy am I glad she did), which came from her seeking a convenient yet delicious "on the go" meal.

 

Soon after creating the company she became pregnant with her daughter Opal, and continued to live her life normally. Lifting heavy weights in the gym and taking no days off despite the common thought that women need to take it easy while pregnant. Holly continued to train all the way up until the day before she gave birth.

 

We discuss this and her entire health and fitness journey in length, and also what fitness can mean for women seeking to better themselves!

 

Holly's Instagram

Small Seed Bar IG

 

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Instagram: @Tyler_Egan

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Today we're joined by none other than the co-owner of Small Seed Bar and Vegan Gangster Shane MacKinnon

 

Shane has a very unique story and how fitness helped him develop into the man he is today.

 

From a troubled childhood he was forced into the gym with his mother at a young (ish) age to a few years in prison where Shane was forced to switch is already established training style, he began to figure out what fitness meant to him.

 

Shane uses fitness as a tool. A tool to build momentum in his life and keep clarity, especially in the world we live in today.

 

If you guys enjoy this episode be sure to leave a rate and review on iTunes, and make sure to reach out to Shane!

 

TIME STAMPS

0:00-4:24 Intro/Pre-Roll

4:24-5:38 National anthem

5:38 - 9:00 Intro to Shane, and his exposure to fitness

9:00 - 11:15 Shane's fitness experience in prison

11:15 - 14:00 How fitness can develop the right mindset

14:00 - 17:00 How fitness can build momentum

17:00 - 19:00 Fitness is a tool

19:00 - 27:00 How fitness can elevate other aspects of life

27:00 - 34:00 Shane's mission

34:00 - 36:15 How fitness can flip bad momentum

36:15 - 41:45 How a vegan diet can help boost your performance

 

 

Shane's REL YouTube Video

 

Shane's Instagram: @ShaneMacKinnon

Small Seed's Instagram @SmallSeedBar

Small Seed's Facebook: @SmallSeedBar

 

Connect with me elsewhere!!!!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

Twitter: @tyler_egan2

LinkedIn Page: Click this

Facebook Page: @VeganEgan

YouTube: Tyler Egan

 

YouTube “Free” music Licenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

In this episode we go back a few weeks to one of the last few episodes of the Plants & Pr's Podcast, where I took a deep dive into sleep and how we can truly optimize our own.

 

The modern day world sets us up for failure in regards to many primal things that are in place to help us win. Sleep is one.

 

Between blue lights from our phones, to caffeinated drinks being the epicenter of our intake so many things can be effecting the way you sleep and today we take a deep dive.

 

Here's the Articles/Sources I read:

 

Journal of Sleep Medicine Study on Caffeine Timing

How Blue Light plays a Role in Sleep (Harvard)

What are Neurotransmitters?

What is the Circadian Rhythm?

What You Need to Know About Melatonin!

Thermoregulation

Study on Sleep Disorders

 

As always,

 

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Podcast Instagram Page

 

Instagram: @Tyler_Egan

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LinkedIn Page: Click this

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Muscle Hypertrophy is the technical term, or in simpler terms muscle growth or the enlargement of muscle fibers.

 

hi-per´tro-fe is how it's pronouced (If you want to be fancy like me)

 

There are 3 main ways in which our body will put on muscle size (through resistance training).

 

1. Mechanical Tensions - this is where the famous Progressive Overload will fall.

 

2. Metabolic Stress - this is the build up of metabolites in the muscle we're training (more or less "the pump")

 

3. Muscular Damage - In simplest terms, micro tears in the muscle fibers

 

Stay tuned to learn more in detail and how you can apply this to your training!

 

Stronger By Science - Muscular Damage

What is Metabolic Stress - Muscletalk

3 Ways of Muscle Hypertrophy

 

 

As always,

 

Connect with me elsewhere!!!!

 

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Instagram: @Tyler_Egan

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Everybody knows (or at least I believe it's common knowledge) that if you lift weights you begin to sculpt your body into what you want.

 

The thing a lot of people tend to miss is the fact that Resistance Training (acting tension and contracting your muscles through movements) is very beneficial for overall health, body control (posture control) and longevity.

 

It's something that everybody should do, especially if you want your body (more specifically your joints) to hold up the course of your life. (yes it's possible)

 

References:

Journal of Neuroscience Research

Obesity and the use of Obesity Markers in Clinical Medicine

Health Risks of Obesity & Overweight

Why Lean Muscle is So Important.

Resting Energy Expenditure

 

 

As always,

 

Connect with me elsewhere!!!!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

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LinkedIn Page: Click this

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YouTube “Free” music Liscenses to Use

 

Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

I am a FIRM believer that the Mind Muscle Connection is the most important aspect to your training and fitness journey.

 

This is due to my personal experiences (and experiences with clients) and that's because in these experiences results never came until a mind muscle connection was TRULY established.

 

What do I mean by truly established? Well, in order to establish this you need to feel the actual movements happening within the muscle, you cannot simply flail around in the gym.

 

You need to understand that our body is very intricate and has mechanisms that allow us to feel internal and external stimulus, but in order for us to fully perceive this stimulus we have to bring attentional focus to the area, whether that be through Internal focus or external focus or cuing.

 

More information & Studies to read about what I cover.

 

Attentional Focus for Muscle Development  - Review of 50 Studies

Volunary Increase in Lat Activation During Lat-Pulldowns - Study

What is Motor Learning?

What are Motor Skills?

Abdominal Training and the Mind Muscle Connection - Study

Muscle Activation during Hip Extension - Study

 

As always,

 

Connect with me elsewhere!!!!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

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LinkedIn Page: Click this

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Answer to the title, the Nervous System. Basically sums it up, but if you want to understand this further, stick around and listen!

 

The Nervous System is very complex and there's a lot happening.

 

Dr. Kelly Starrett says this a lot, "we're a system of systems" this is important to understand because the Nervous system is a broad term for everything it encompasses.

 

The Nervous System starts breaks down into the Central Nervous System (CNS), in simplest terms this is our Brain and Spinal Cord, and the Peripheral Nervous System (PNS). The PNS connects the two (and everything else).

 

In this episode I discuss the 3 main functions of the nervous system, which will help you understand how we feel muscles working in the gym. Also, I further break down the PNS which will help you understand what muscle functions we're capable of controlling (skeletal) and which we aren't (smooth and cardiac) through the Autonomic & Somatic Nervous Systems.

 

"A system of systems" remember that!!!

 

Stay tuned for the next episode or two which will dive deeper into the mechanisms that allow us to feel and control muscle contractions, which will lead us to discuss the mind muscle connection.

 

The mind muscle connection is one of the best tools in your arsenal to build muscle, and connect to your body even more, so stay tuned!

 

YouTube Video Link

 

If anybody would like to read more, here are my sources.

 

The Nervous System & Functions

Khan Academey: Functions of the Nervous System

 

As always,

 

Connect with me elsewhere!!!!

 

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Buddha – Kontekt

 

Buddha by Kontekst https://soundcloud.com/kontekstmusic Creative Commons — Attribution 3.0 Unported— CC BY 3.0 http://creativecommons.org/licenses/by/3.0/ Music promoted by Audio Library https://youtu.be/b6jK2t3lcRs

Hey Everybody! A few months back I was on my friends Podcast, "Small Seed, Big Impact"  You Can check it out here!

 

It was my first time being interviewed and it was great because I finally got to put more of my "why" out there.

 

Why I love human movement so much, why it's so important to be mindful of your movement and why I'm OBSESSED!!!!

 

Some other things to be aware of! I'm currently unemployed, so if I have a lot more time to dedicate to podcast, so if you have topics you'd like me to cover please reach out to me and let me know. I have a few guests lined up, and I'm excited for that, so stay tuned for that as well!

 

Last, the next episode on the Nervous System should be up soon, still doing research and getting my notes together, but this one is important!

 

As always,

 

Connect with me elsewhere!!!!

 

Podcast Instagram Page

 

Instagram: @Tyler_Egan

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LinkedIn Page: Click this

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