Nothing speaks recovery like taking a true check in with yourself to find out what really needs to recover. Today I invite you to join me as I go through a body scan to recenter myself. Lay down, tune in (to this episode and yourself), and breathe.

Nothing like revisiting a long lasting tradition. Every year (good thing just once a year), since middle school, I hit the Chinese buffet with a long term friend and mentor of mine. From there, it's all history. Of course, when you read your fortune cookie you have to add 'in bed' at the end.

Thoughtful Thursdays are all about mindset. So many of us prepare to maximize our ability at our peak, the top of the summet, whether in sports or career. Tune into this episode to find out why that mindset can be so detrimental.

Uploading this episode after a long and good day of travel. Driving from NH to NY and catching up with great friends halfway. Today's Workout Wednesday is inspired by my recent bootcamp style training workouts. It is all about supersets, not switching off after you complete a desired rep count, rather performing for a time duration. The two most important factors for dictating what metabolic energy system we utilize is 1) Intensity, and 2) time/duration. When we define the time and give our max intensity we have successfully programmed to our desired (whatever that is) primary energy system. These are the primary means of evoking a targeted physiologic response. Physiologic responses always occur (one of many qualifications for life), now we just need to be mindful of which ones we want to adapt to and with.

Tasty Tuesday and time to load up! Or not, or just a little.... Today we talk about those early morning workouts and if you should or shouldn't have anything to eat before. If so, what should you be munching on. Well, it really depends on what the workout is that you're putting yourself up to. In this episode I tell my own story and share my personal reccomendations backed up by (tasty) science.

Muscle Monday and it's time for the flashy beach muscles. Six pack abs! Today is all about this superficial (anatomically and perhaps socially...) layer of abs. We talk about structure so that we can better understand it's function. I share a throwback exercise that was my first favorite ab burn, back in the day when I got serious about getting in shape.

We've often talked about elite high level sports. Today is about where to get started for someone just starting kick boxing or interested in martial Arts. While I am a fan of mastery. Sometimes just getting started and being approachable is as important.

Today's message of restoration is all about getting back in touch with yourself. Speaking of getting back in touch, I've just started meditating again. This was something I found helpful and frequently did a few years back, but life gets busy and habits fall by the wayside. No shame in wanting a restart and picking it back up again. Let's take a deeper look at meditation as I re-explore its benefits.

A few weeks ago I talked about starting a new habit in the ways that I wrote down my goals. This podcast episode is the update to that. It is all about consistency and the insight gained through constantly refining my art. You can't redefine yourself without repeated exposure, so get to know yourself and your goals better. To quote my mentor Dr. Kelly Starrett: 'Be consistent before you're heroic'. Tune in to learn how my focus has changed as I've stayed the course with this form of goal writing. What are your goals?

We talkin 'bout practice!?!?!?! I mean.... Practice?!? Unless you're A.I. Hell yeah we talkin' bout practice! Today mentality food for thought is all about preparation for the big moment, the test, the shot, the performance, the practical. Whatever it is for you. Get ready! Then be ready so you don't have to get ready!