Let's face it; we all feel stressed sometimes. How we manage that stress can make all the difference. You could consume to cope; alcohol, food, social media, gambling.....

Live Deep, by Altum Fitness, is a show about conquering harmful habits and building strong bodies and healthy minds. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. 

In honor of Alcohol Awareness Month this April, we are kicking off a five-part series exploring all-things alcohol. Today we are joined by Kori Turner, LPC, LAC, ADS, a highly respected Licensed Addiction Counselor and therapist-trainer based in Colorado.

Are you numbing the noise of life with a glass in hand or endlessly scrolling through your phone? Uncover the reality behind our modern escapes in Part 4 of the enlightening 6-part series, "Let It Go: A Guide to Living Present in 2024."

In a world where disconnection has become the norm, we often find ourselves seeking solace in alcohol, social media, and other forms of detachment. But what are these habits truly costing us?

Dive deep into the allure of these escape routes with Altum Fitness founder Jesse Carrajat, a US Marine Veteran and former healthcare executive turned dedicated health coach/fitness trainer, as he explores the intricate dance between seeking relief and fostering dependency.

This episode takes a hard look at the mechanisms of 'Zombie Scrolling' on social media, the pitfalls of alcohol as a stress reliever, and other common yet overlooked ways we disconnect from our reality. Discover the profound impact these behaviors have on our mental and physical health, backed by scientific insights and Jesse's personal journey towards mindfulness and presence.

Takeaways

- Unhealthy escape mechanisms, such as alcohol, excessive screen time, comfort eating, and lashing out, can become addictive and have negative effects on relationships and well-being.

- It is important to be mindful of the impact of these escape mechanisms on our lives and to seek healthier ways to cope with pressure.

- Connecting with ourselves through mindfulness and meditation, as well as connecting with others through social activities and relationships, can be powerful alternatives to consuming and escaping.

- By choosing healthy coping mechanisms, we can experience growth and freedom from unhealthy habits and mindsets.

Chapters

00:56 - Control and Release recap

09:26 - Healthy Ways to Cope

10:25 - Alcohol and Substance Abuse

11:32 - Excessive Screen Time and Digital Consumption

16:21 - Comfort Eating

22:18 - Identifying Unhealthy Escape Mechanisms

25:41 - Healthy Ways to Cope: Connect

Connect with Us!

- Like, follow, and share "The Live Deep Podcast" to join a community committed to living a more present and purposeful life.

- Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/

- Join our Altum Fitness community/app waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness.  Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. 

#Control #LetItGo2024 #LiveDeepPodcast #MentalHealth #PersonalGrowth #Mindfulness #AlcoholAbuse #AnxietyRelief #EmotionalFitness #DigitalAddiction

Are you tired of the constant battle to micromanage every detail of your life? Do you feel like your need for control is actually controlling you? In Part 3 of our transformative "Let it Go" series, "Breaking the Chains of Control," we delve deep into the heart of our compulsion for control and lay out a roadmap for reclaiming your freedom and peace of mind.

Control is a deceptive master, promising security and success but often leading to stress, burnout, and a life lived in shades of worry. This episode challenges the belief that control is the key to happiness and instead introduces you to the liberating power of letting go. Through a blend of personal insights, psychological research, and actionable strategies, we guide you on a journey to loosen the grip of control and open the door to a more serene and fulfilling life.

Takeaways

- Control is an illusion that leads to stress and dissatisfaction.

- Focus on the things you can control, such as your response to life and your attitudes.

- Practice mindfulness to be present in the moment and reduce the urge to control.

- Journaling and gratitude can help shift your mindset from lack to abundance.

- Limit technology use to avoid being consumed by the need to control.

- Consider therapy to explore underlying issues and develop healthy coping strategies.

Chapters

00:00 - Introduction and Series Recap

02:56 - The Illusion of Control

06:18 - Ways to Break Free from Control

08:41 - Self-Assessment and Mindfulness

11:08 - Journaling and Gratitude

21:30 - Consider Therapy

23:18 - Upcoming Episodes and Conclusion

Like, follow, and share "The Live Deep Podcast" to help grow our community committed to buildling better habits, stronger bodies, and healthier minds.

- Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/

- Join our Altum Fitness community/app waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep

#LetItGoSeries #BreakingTheChains #Control #Mindfulness #Freedom #LiveDeepPodcast

Do you find yourself constantly trying to micromanage every aspect of your life? Dive into Part 2 of our transformative 6-part series, "Let It Go: A Guide to Living Present in 2024.”

Whether you're dealing with anxiety, seeking predictability in an unpredictable world, or simply curious about your own control tendencies, this episode offers valuable insights and practical advice to help break the grip of control on your life.

Join Altum Fitness founder Jesse Carrajat, a US Marine Veteran and former healthcare executive turned health coach & fitness trainer, as he delves deep into the psychology of control. Learn about the different types of control, why some individuals seek it more than others, and the underlying psychological issues that fuel this desire.

With personal anecdotes, clinical insights, and actionable steps, this is a must listen for anyone looking to break free from the confines of control and embrace the joy of living in the present.

Key Takeaways

- Control can have a negative impact on our lives, relationships, and overall well-being.

- Recognizing control issues is the first step towards breaking free from their grip.

- Causes of control issues include trauma, psychological disorders, and low self-esteem.

- Strategies for letting go of control include mindfulness, breath work, time management techniques, and therapy.

Chapters

00:00 - Introduction

00:30 - Part 2 of the Series: Obsessed with Control

09:55 - Causes of Control Issues

24:25 - Next Steps: Letting Go of Control

25:22 - Conclusion

Like, follow, and share "The Live Deep Podcast" to to help grow a community committed to buildling better habits, stronger bodies, and healthier minds.

- Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/

- Join our Altum Fitness community/app waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness.  Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.  #LiveDeep

#Control #LetItGo2024 #LiveDeepPodcast #MentalHealth #PersonalGrowth #Mindfulness #SelfImprovement #AnxietyRelief #EmotionalFitness

Is your desire to control the outcome of your life wreaking havoc on your ability to find joy and stillness? Are you missing out on life's most precious moments due to anxiety or fixation on the future?

If so, chances are your desire for CONTROL is crippling your ability to be PRESENT. We've been there, and we're here to help.

Welcome to our new 5-part mini-series, "Let it Go: A Guide to Living Present in 2024."

In this first episode, we introduce the vicious Control/Release cycle; a chronic existence that so many overworked, over-stimulated, and over-stressed Americans find themselves in today. We introduce 3 key questions to help you identify if Control plays a detrimental role in YOUR life, and then offer 4 practical tips to start breaking free from the cycle NOW.

Stay with us throughout the series and let us guide you toward a future of accepting uncertainty, embracing imperfection, and hopefully, finally finding presence.

Takeaways

- Letting go of the need to control can lead to greater happiness and well-being.

- Living in a chronic state of urgency and fixating on the past or future are signs of being trapped in a cycle of control and release.

- Engaging in disassociated behaviors, such as excessive use of digital media, can be a coping mechanism for feeling out of control.

- Practical steps to break free from the cycle of control include a digital detox, regular exercise, mindfulness practices, and expressing gratitude.

Chapters 

03:14 - The Importance of Going Deeper in Fitness

08:57 - Breaking Free from Control

10:25 - Understanding Control and Its Impact on Life

11:23 - The Relationship Between Control and Presence

13:20 - The Obsession with Control

14:42 - The Control/Release Cycle

17:01 - The Solution: Letting Go

19:48 - 3 Signs You Struggle with Control

24:33 - 4 Steps to Break Free from Control

29:12 - Next Episode: Are You Obsessed with Control?

Follow Altum Fitness on social media: https://www.instagram.com/altum.fitness/

Join our Altum Fitness App waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness.  Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.  #LiveDeep

Tired of feeling overwhelmed by fitness options and information on the internet?  Frustrated by confusing trends and fads that seem to contradict each other?  Not sure where to start?

We feel your pain, and Dr. Rand Michael is here to help. 

ED trauma physician/USAF Officer by trade, Strength & Conditioning Coach by passion, Dr. Michael knows MORE than a thing or two about training and evidence based research.

In episode 11 of the Live Deep podcast, Dr. Michael dispels fiction/feelings and carefully communicates the current facts around resistance training, endurance training, healthy habits, and how to craft a lifestyle that supports fitness goals.  The takeaway; don't over-complicate training and stick to the basics for sustainable growth.

Amongst many topics, we discussed stigmas surrounding squatting, optimal fitness training routines and volumes, optimal endurance training, healthy mindset and habits, balancing a busy schedule, and the intersections of faith, family, and fitness. 

Key Takeaways

- Alternate between strength and endurance seasons in your fitness routine.

- Consider individual preferences and goals when designing a training program.

- Modify exercises and listen to your body to prevent injuries.

- Include at least two resistance training sessions per week for a minimum of 30 minutes each

- Incorporate zone 2 cardio into your fitness routine for overall health and longevity.

Chapters

03:48 - Current Fitness Routine

09:16 - Definition of Strength Training

12:38 - Addressing Injuries and Modifying Exercises

18:08 - Strength Training Recommendations

21:39 - Strength Training Programming

25:35 - Endurance Training and Goals

32:20 - Seasonal Training Approach

35:08 - Maintenance Endurance Training

37:31 - Zone 2 Cardio and Heart Rate

38:49 - Benefits of Zone 2 Cardio

39:27 - The Importance of Low Intensity Aerobic Cardio

41:11 - Finding Time for Zone 2 Cardio

43:22 - Tips for Endurance Training

46:42 - Balancing Resistance Training and Endurance Training

49:41 - Maintaining a Balanced Lifestyle

55:51 - Creating Rhythms and Habits

58:48 - Flexibility in Training Time

Follow and learn from Dr. Michael on Instagram @dr.captain_

Access Dr. Michael's coaching in the Altum Tribe: https://www.altumfitness.com/apps

Join our Altum Fitness App waitlist here: www.altumfitness.com

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness.  Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.  #LiveDeep

6,392 US Veterans died by suicide in 2021. Read that again. Slow down, and read it again. And again. ⁠Read it until it fully registers.⁠

One Veteran suicide is one too many. Yet, everyday 17 US Veterans take their own life, and it's only getting worse. Coinciding with this heartbreaking trend are increases in the reported prevalence rates of alcohol use, anxiety, depression, PTSD, loneliness, financial concerns, and homelessness.

Who is doing something about this?

There are incredible organizations across the country answering the call for help. Healing Warriors, a Colorado-based non-profit providing non-narcotic therapies to Veterans and their families, AT NO COST, is one such organization answering that call.

Chase Zajc, Executive Director of Healing Warriors, joined the Live Deep podcast to discuss how his organization is fighting to realize their vision of a "suicide free world where all veterans and their families thrive."

Chase outlined Healing Warriors four-pillar approach: Strengthening Access and Delivery of Care, Coping Tools, Resourcing and Promoting Connectedness, and how the impact of their care extends beyond the individual veteran to their families. 

We discussed:

03:01 - Overview of Healing Warriors

10:13 - Unique Approach to Treating Veterans

12:09 - Acupuncture, Craniosacral Therapy, and other Alternative Methods for Healing

19:26 - Collaboration with other organizations

25:27 - Hesitancy and Skepticism in the Veteran Community

29:03 - Suicide Rates among Veterans/Contributing factors

41:47 - The First Year of Transition for Veterans

49:24 - The Staff Sergeant Parker Gordon Fox Suicide Prevention Grant

55:34 - The Four Pillars of Healing Warriors

01:01:18 - The Story of a Young Boy

01:01:54 - The Future of Healing Warriors

01:02:42 - How we can Support Healing Warriors

You are encouraged to learn more about Healing Warriors, and donate to their organization, at www.healingwarriorsprogram.org

Follow Healing Warriors on Instagram @healingwarriorsprogram

If you are a Veteran feeling hopeless, experiencing an emotional crisis, or simply need help finding care, please call the Veterans Crisis Line at 1-800-273-TALK (8255). Press 1 for Veterans. Know that you are loved, and there are countless Americans across the country waiting for the opportunity to support you.

Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness. Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP. #LiveDeep