RUNGA Radio

Welcome to the Friday show. Today, I’m going to talk you through another one of my favorite workouts. It’s called The 30/30 for 30. For this workout, we’re going to do three different exercises. The first exercise is aerobic, so I recommend using a fan bike, a rowing machine, a treadmill, or a jump rope. The second exercise is the kettlebell swing (or the snatch if you’ve learned how to do it on an RKC-type course). The last piece is a core exercise, and for simplicity’s sake, I suggest that everybody does the hard-style plank. If you can, opt for a ring-suspended plank where the rings or suspension straps are positioned just above the mat and the feet are elevated 12-16 inches off the ground. This makes for a more challenging plank that perfectly complements the kettlebell training. 

During this 30/30 for 30 program, you’re going to do 30 seconds of work followed by 30 seconds of rest for 30 minutes. The purpose of this workout is not to get you sweaty and sore but to get some high-quality movement and recovery. It’s a feel-good workout that can be done on its own or after some strength work, such as heavy deadlifts. Of course, before you start, I suggest you spend 5 to 10 minutes warming up.

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This week, I sit with chiropractor, spine expert, and CrossFit enthusiast Dr. Andrew Yaun. Andrew is the owner of Optimal Sports Therapy and Wellness, a chiropractic practice in Fairfield, Connecticut, specializing in the treatment of sports injuries. He also happens to be my former college roommate, whose background as a CrossFit competitor and experience as a clinician, make him the perfect person to ask about the science behind kettlebell swings. 

We take a deep dive into the mechanics of the swing, and Andrew (who goes by the name of Dr. Spider in CrossFit circles), explains why the correct technique is crucial in protecting the spine and preventing injury. He talks about what makes kettlebell swings so special and helps to throw some light on the reasons why Stuart McGill’s research suggests they have the potential to undo some of the injuries and dysfunctional patterns associated with more conventional weightlifting.

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In today’s AMA, I turn my attention to sleep. We all know how important sleep is for our health and performance but many of us regularly experience problems sleeping, and we’re often unsure what the best strategies are for consistently getting a good night’s sleep. When it comes to improving the quality of our sleep, I believe we need to concentrate on three core areas; repairing our circadian rhythms, reducing our stress levels, and improving our sleep hygiene. Surprisingly, how well we sleep at night has more to do with how we start rather than how we end the day.  A calm and consistent morning routine and getting out into natural light as soon as possible in the day can help our bodies live in harmony with their natural rhythms and lay the foundation for a better night’s sleep.

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In this episode, I take an in-depth look at the benefits of heat and light therapy with the founder of SaunaSpace, Brian Richards, who describes how he was inspired to create his own near-infrared sauna when he was looking for a natural and drug-free way to cure his acne, insomnia, and adrenal fatigue. Although Brian’s first sauna was cobbled together from scavenged parts and chicken wire, he was so impressed by the transformative effect it had on his health that he spent the next few years refining his design. Today, his company produces unique and beautiful portable saunas made from high-quality materials that enable you to create a designated healing space in your own home.

Brian sets out the many benefits of sauna therapy, from detoxification and cellular rejuvenation to increased energy, better sleep, and clearer skin. He explains how near-infrared light promotes cellular healing and describes the joyful and rejuvenating experience of spending time in a specifically designed ritual healing space, free from modern technology and set apart from the stresses and demands of our everyday lives.  

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Bioptimizers P3OM
Have you had bad gas lately?I know this may be an uncomfortable topic. The only reason I bring it up is because bad gas is a sign you have undigested food fermenting in your gut.

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H2 Hydrogen Tabs
Hydrogen, one of nature’s purest and gentlest antioxidants, is created by the natural reaction of magnesium with water. This advanced formulation can deliver the free-radical quenching power of molecular hydrogen to any non-carbonated beverage. This is why I always have a few of Quicksilver’s H2 Elite Hydrogen Tabs on hand.

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This show focuses on teaching you how to develop the skills you’ll need to swing a heavy kettlebell safely and effectively. As a coach, I know that building up to a Hardstyle Kettlebell Swing takes practice and if you’re new to kettlebells, you’ll need to work on your breathing and on developing the sort of explosive hip power that will allow you to swing a heavy bell between your legs. To get you started, I share some techniques and practices that will help you prepare your body for the swing and, to keep you motivated, I set out some of the many benefits of swinging heavier weights. 

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Today, I talk to martial arts guru and fear management expert Tony Blauer about how to understand, control and confront our fears. As someone who’s trained professional fighters, military personnel, and law enforcement officers, Tony understands how to face fear. His personal defense program, the SPEAR System, teaches people how to protect themselves in the event of a physical threat and his KNOW FEAR program provides strategies for overcoming panic and anxiety through the development of a rational and resilient mindset. 

Our conversation revolves around the consequences of living in fear and Tony encourages us all to stop wasting our time worrying about things that might never happen. Instead, he invites us to reframe our relationship with fear and to think of it as a catalyst rather than an obstacle. We also discuss the crucial role that coaches can play in helping athletes to  overcome their pre-competition nerves and improve their performance.

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This Friday Fitness Workout is a 20-minute EMOM (every minute on the minute) program that you can adapt to suit your fitness level and the equipment you have available. It consists of 10 sets of 10 Hardstyle Kettlebell Swings (that we’re going to do every other minute on the minute) and 10 sets of push-ups or chins-up (starting with 1 and building up to 10) that we’re going to do in the minute between the swings. This format is great for building strength and burning fat, and what’s more, it packs in a ton of density and enables you to get the work done in a relatively short period of time.

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Joining me for the 100th episode of the show is Greg Scheinman, the host of The Midlife Male Podcast. As a committed family man with a successful professional career, Greg feels that he is finally starting to come into his own at the age of 47. Although he had to deal with tragedy and adversity in his younger years, Greg is excited about the future and he is on a mission to help other men successfully navigate middle age, improve their fitness and their finances, and achieve a better quality of life.

We chat about fatherhood, friendship, the challenges of parenting in a pandemic, and the need for positive male role models and mentors. As someone who is keen to keep learning and evolving through midlife and beyond, Greg hopes that the informative interviews he conducts with entrepreneurs, innovators, and wellness experts will inspire his listeners and help them move forwards with their lives with a little more clarity, courage, and confidence

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Quicksilver Scientific
My favorite fasting product that enables me to either fast for fewer hours, or not at all when I’m training hard, but still activate my fat burning mode and maximize by health and my fitness at the same time is called AMPK CHARGE.

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Head on over to www.coachjoedi.com/AMPK to learn more and as always get a special discount.

biOptimizers
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Kion
Kion Aminos are a premium blend of essential amino acids in a convenient to consume form. Take 5 grams before a workout and enjoy a clean, low-calorie source of fuel, or after exercise for enhanced recovery and muscle protein synthesis.

Find out more and get my discount at www.coachjoedi.com/kionaminos.

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Welcome to my first ever audio Kettlebell Workout where I guide you through a Kettlebell Deadlift, a Hardstyle or Russian Kettlebell Swing, and the Humane Burpees Workout. We start with the deadlift (which is a great precursor to the swing) and move on to the swing before practicing the correct technique for the Goblet Squat and the Push-Up. Finally, we put the Hardstyle Swing, the Goblet Squat, and the Push-Up together in the Humane Burpees Workout which consists of descending reps (from 10-1) of Goblet Squats and Push-Ups with 10 (or 5) swings between each rep. I love this workout because it never gets old, it never gets easy, and you can push yourself as hard as you want. It’s a full-body exercise that builds strength and endurance, activates your core, mobilizes your hips, and raises your heart rate.  

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In this super-informative episode, I’m joined by Dr. Emily Splichal. Dr. Emily is a podiatrist, a human movement specialist, and the founder of Naboso, a company whose proprioceptive insoles, yoga mats, and mobility balls are specifically designed to stimulate the hypersensitive nerves in the feet. As an expert in barefoot training and sensory movement, Emily’s mission is to help people move better and feel healthier by optimizing movement from the feet up.

During our conversation, she explains how Naboso’s proprioceptive surfaces facilitate correct movement patterns and she describes how to build strength and stability in the feet. We also dive deep into the mind-body connection, examine the complex and little-known link between the emotions and the myofascial system, and explore the benefits of being barefoot. As a podiatrist, Dr. Emily recommends going barefoot wherever possible, choosing natural minimalist shoes over conventional footwear, and strengthening the feet with exercises rather than simply relying on orthotics.

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Ancestral Supplements
Traditional peoples, the kind that would have been barefoot most of the time, out in the sun, moving all day, and doing ALL the things we biohackers are trying endlessly to figure out and find a way to PUT BACK into our modern existence, sensed intuitively, that eating the organs from a healthy animal would strengthen and support the health and longevity of them, their children, and their elders. In fact, they believed that like-supported-like and the eating fresh organs also corresponded to strengthen those organs of the individual. For instance, the traditional way of treating a person with a weak heart was to feed the person the heart of a healthy animal. Is it any surprise that HEART is the richest source of Co-Enzyme Q10, in a far more bioavailable form than those capsules in your kitchen cabinet? Similarly, eating the kidneys of a healthy animal was believed to support urinary ailments and overall kidney health... The pancreas was fed to people with digestive problems... and the spleen was fed to people with immune and blood deficiencies. And the list goes on. 

Our early ancestors KNEW these truths, which is why their traditional diets included the frequent and nourishing consumption of nose-to-tail organs that today are almost void from the diet.

So please visit my good friends over at Ancestral Supplements at coachjoedi.com/ancestral to see what they can do for you - and put back in, what the modern world has left out! 

SaunaSpace
Hundreds of studies now show sauna therapy to be one of the most effective ways to free yourself from the toxicity of modern living and extend your life and now that not many of us have space for a large, wood-burning Finnish barrel in our yard, SaunaSpace offers the only truly EMF-free sauna experience AND has pioneered the model I got with external EMF protection as well called, The Faraday.

I have not looked back and have enjoyed my SaunaSpace sauna literally everyday since I got it, Emilia loves it too. So if you’re looking to add an EMF-free, ritual space for relieving stress and transforming your body and mind take a visit now to coachjoedi.com/saunaspace

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