Nomad Wolf Podcast

In this special episode, i'm joined with some trail running friends, #vertclub, where we go into some thoughts about our upcoming race called the CM6 that takes place in Northern Thailand on August 8.

As we all know, Covid-19 created difficulties for all races around the world with many cancelling and postponing their event. CM6 wasn't any different and the race was recently given the green light by the Thai government to proceed with caution and particular limitations.

Anyway, thanks to proper enforcement to help contain the Covid situation in Thailand, this little trail running wolf pack is "ready" to toe the line once again. In this chat we go into our 34km trail run earlier that morning, share some trail running tips and even go into the things that got us/keep us running. And not all our answers have to do with alcohol, but since most of us were drinking during this... guess we can't completely say that they weren't influenced by it.

Hope you enjoy the episode!

Connect with the #nomadwolfvertclub...

Strava:

Glenn Gabriel Bona

Diane A

Joe Barker

Beth Henderson

Natalia Biskupska

Nicole Anshell

Danny Chan

Website: nomadwolf.co

In this week's coffee talk, we're joined with Ewegene Tan who is the Race Director of The North Face 100 Malaysia and the International Sporting Event Management company, MMTF . Besides race directing, he is also an big time ultrarunner who loves an extra order of distance like finishing the 330km Tor De Geants and many others.

We cover how he was able to grow from a 10k to a 330k runner, some of his biggest DNF's that he has faced and the lessons that he's taken away. He's also brought those lessons into exploring the role as a race director leading the vision for the growing sport of trail running in Malaysia.

We go over some of the biggest challenges he faces as a race director. Besides connecting the trails and making them safe, Ewegene believes his purpose is to educate people about the trails and bring together a larger community.

Overall, I had so many big takeaways from my conversation with Ewegene. In my opinion, he's experienced so much and has gained so much wisdom from it. I really hope you guys enjoy!

Connect with Ewegene Tan...

MMTF: https://mmtf.my/

Instagram: @mmtf.my

Facebook: https://www.facebook.com/Ewegene13

In this quick episode, we dive into limiting beliefs and how they can distort our reality. We also discuss how the brain goes out of its way to assign value to certain experiences just to validate these beliefs.

Unfortunately for most of us, we're caught with a less than an ideal set of beliefs sometimes picked up subconsciously when we were young. It can make us feel limited in our perspective and our growth.

The internal work to uproot limiting beliefs is through discomfort, but that's a choice that we need to consciously make each day.

Hope you enjoy the episode!

Connect with me...

Instagram: @stokes.zip

Strava: Glenn Gabriel Bona

Website: nomadwolf.co

In this episode of NomadWolf, we are joined by another rising Mountain Running talent, Ashley Brasovan. Currently running for Hoka One One, Ashley has had an interesting running career so far. Ignited by incredible achievements all four years in High School, she was then put out by injuries just 2 weeks into her collegiate running career at Duke University.

We go over those low moments and the dealings of anxiety associated with redefining herself outside of a sport that made her, osteoporosis, and collegiate expectations.

As with all low moments, there is a silver lining and a hard lesson we must learn. For Ashley, that meant investing in her other passions, her community and her career in sustainability. And all of those investments paid off later when she accepted a job opportunity in Energy Efficiency in Colorado.

Its funny how life works out though because that move to Colorado led to an opportunity to run competitively again and while balancing a full time job, she has been able to compete at the highest level. A truly inspiring comeback and we're excited to see how far Ashley takes it. Hope ya'll enjoy!

Connect with Ashely Brasovan...

Instagram: https://www.instagram.com/ashley_brasovan/

Strava: https://www.strava.com/pros/23292014

LinkedIn: https://www.linkedin.com/in/ashleybrasovan/

Coaching/Consulting: https://www.chaski.run/ashley-brasovan

When was the last time you thought about the habits that make up your morning, your evening, or even your entire day? Do you feel like you're at the mercy of the next upcoming email or even whatever the day brings you? Do you feel like you're kind of stuck mentally and not growing into someone you're proud of?

Most people operate through life unconsciously. They've acquired a set of responses based on how they've been raised or what sorts of circumstances life has dealt them. It's only when they realize that there's something more to be had, that they try to break out of the box that's kept them limited this whole time. Have you ever thought that this figurative box was actually a set of your conditioned reactions and habits?

Mental health and performance has seen improvements when we encounter progress in whatever we're doing. But the only way to experience progress is by the constant optimization of our habits. In this episode, we dive into 10 strategies used to cultivate better habits. Who knows, if you choose a script worth playing, you could end this crazy year on a remarkable high note! The choice is always yours.

Connect with me...

Instagram: @stokes.zip

Strava: Glenn Gabriel Bona

Website: nomadwolf.co

In this episode of NomadWolf, we had the opportunity to chat with the rising ultra trail talent, Addie Bracy. Currently running for Nike Trail, Addie has had a stand out 2018 and 2019 with several podium finishes all over Colorado. She's such a natural on the trail, it's even more awesome to find out that she was such a track stud who qualified for the Olympic Trials in the 10k and the marathon distance.

In this coffee talk, we dive into some of her most vulnerable moments like her first 100 miler, moving away from North Carolina, coming out and leaving the track. No matter how uncertain those moments were, they served as the impetus to the change where she was able to adapt with new opportunities and single tracks in front of her.

Outside of competing, she's wrapped up her Masters in Sports and Performance Psychology and is a Mental Performance Consultant for Strive Mental Performance. She, along with her partner Corey Connor, have also founded OutRun, which is a LGBTQ+ running community. Stay tuned for more event and meetups after this pandemic chills out!

I really enjoyed chatting and picking Addie's mind in this one. Hope ya'll enjoy!

Connect with Addie Bracy...

Instagram: https://www.instagram.com/addiebracy

OutRun: https://www.outrunning.org/

Strive Mental Performance: https://www.strivementalperformance.com/

Thinking of doing your half marathon, marathon or even ultra? Do you think that you might be able to get away with just a single long run a week? Do I really need to "build my base"?

For most new runners, building your base is a process that doesn't sound or seem fun. There's a good group of us that might "hate running." I admit that I used to belong to that population, but the funny thing is that the more you do it the better you get. And getting better at something is usually always fun.

Still, building your base isn't fun. But it's a necessary part of the journey and well I hope the benefits outlined in this episode help outweigh the long and slow miles you'll be putting in. There are also some key ingredients that make up this period, and balancing it properly will keep you going in the long run. See what I did there? ;)

Connect with me...

Instagram: @stokes.zip

Strava: Glenn Gabriel Bona

Website: nomadwolf.co

Without the aid of extrinsic motivation like races, competition, earning cool gear and medals, how can we expect ourselves to keep training and pushing out limits without a finish line to point our efforts towards?

After some struggling moments to keep myself motivated, I started researching and building up the internal side of motivation. And what i've found is a source from within that just keeps on giving even in the most uncertain of time.

It was lots of fun writing and recording this one. I hope you guys find something in this episode that helps you keep at it; regardless of if its sport, a hobby or a vision.

Stay safe, and keep pushing.

Connect with me...

Instagram: @stokes.zip

Strava: Glenn Gabriel Bona

Website: nomadwolf.co

In this episode of NomadWolf, we're back with certified Primal health coach, co-founder of the Genius Bar and fellow ultramarathoner Darren Liu.

We're diving deep into Darren's back story moving away from Toronto to Bangkok and how he organically grew into his passion for good health and nutrition. We go into the specifics of Keto and Carnivore, why fiver might be OVERRATED, and what the 4 pillars of health are.

We also cover what it means to be a heath coach, how that's influenced the entire menu at their restaurant Genius Bar and it's plans to positively influence the health culture in Bangkok!

We also go into nutrition when it comes to training for ultras and some of the biggest revelations from our latest race. Hope you guys enjoy!

Connect with Darren...

Personal Instagram: https://www.instagram.com/darrennnliu

Genius Bar Instagram: https://www.instagram.com/geniusbar.bkk

Email: [email protected]

In this episode of Nomad Wolf Coffee Talks, we sit with certified health coach, co-founder of the Genius Bar and solid Bangkok homie, Darren Liu.

We discuss the world of Keto; what it is and most importantly, what it is not. We also dive into the benefits of being fat adapted and how ketones affect our minds as well as provide for specific types of sports.

Although we are both big proponents of Keto, we also discuss why carbs have their place especially in moments of recovery. But what is consistent in our own personal philosophies is self experimentation. Not all nutritional lifestyles work for everyone, but you won't really know what works best for you unless you give it a solid go (meaning 3 month at the least).

If you're interested in going beyond keto, here is Darren's 30 day wrap up on Carnivore: https://medium.com/@darrennnliu/30-day-carnivore-experiment-wrap-up-e753e5c6b6ab

Connect with Darren...

Instagram: https://www.instagram.com/darrennnliu