The Next Level Guy Show

Today's guest is Hasard Lee!

Today is a little different, I wanted to chat to Hasard about his stunning new book ' The Art of Clear Thinking'. A normal, full indepth interview will follow later in the year.

Hasard is an F-35 fighter pilot in the U.S. Air Force Reserve. He's flown over 1,000 hours in the F-16, including 82 combat missions. He is a mission commander and is the only fighter pilot in history to fly two different types of jets into combat on the same day.

Based on a career of making high-stakes, split-second decisions as an elite U.S. fighter pilot, The Art of Clear Thinking teaches readers how to make better decisions in everyday life.

The training to become a fighter pilot is among the most competitive and difficult in the world with less one-in-a-thousand succeeding. Pushing a cutting-edge jet to its limits at over 1,000 mph means that every split-second decision can have catastrophic consequences. This extreme environment has forged a group of warriors who for the last 50 years have been considered at the apex of decision-making theory and practice.

In 'The Art of Clear Thinking' Hasard distills what he's learned during his career flying some of the Air Force's most advanced aircraft. Through riveting storytelling—both from his time as a fighter pilot and fascinating turning point throughout history—Hasard relates to the audience in a compelling and accessible way that makes the book as entertaining as it is useful.

Hasard has used and taught these decision-making techniques across the full spectrum of human endeavor and proved their effectiveness both in the cockpit and the boardroom. Those who have already benefited include CEO's, astronauts, CIA agents, students, parents, and many others. The Art of Clear Thinking is a book that will change how you interact with the world around you.

Please see the show notes for the life changing hacks and tips!

#hasardlee #hasard #jets #pilots #combat #military #newbook #author #writing #decisionmaking #newthinking #nextlevelguy #podcast #mentality

Today's guest is Kelly Starrett!

Kelly is a coach, physical therapist, author, and speaker. Along with his wife Juliet, Kelly is co-founder of The Ready State. The Ready State began as Mobility|WOD in 2008 and has gone on to revolutionize the field of performance therapy and self-care. Kelly received his Doctor of Physical Therapy degree in 2007 from Samuel Merritt College in Oakland, California.

Kelly's clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold-medalists, Tour de France cyclists, world-and national-record-holding Olympic lifting and power athletes, CrossFit Games medalists, ballet dancers, military personnel, and competitive age-division athletes.

Kelly is the author of the New York Times and Wall Street Journal bestsellers Becoming A Supple Leopard and Ready to Run. He is also co-author (with Juliet) of the Wall Street Journal bestseller Deskbound. His latest book, Waterman 2.0, offers water-sport athletes a comprehensive guide to optimized movement and pain-free performance.

Kelly and his work have been featured on 60 Minutes, The View, The Joe Rogan Experience, CBS Sports, Outside Magazine, Men's Health, Men's Journal and dozens of other podcasts, magazines, and books — including Tim Ferriss' The 4-Hour Body and Tools of Titans.

On top of co-founding The Ready State, Kelly and Juliet also started San Francisco CrossFit and StandUpKids together.

Founded in 2005, San Francisco CrossFit was the 21st CrossFit affiliate in the world. And StandUpKids is a non-profit dedicated to combating kids' sedentary lifestyles by bringing standing and moving desks to low-income public schools. To date, StandUpKids has converted 95,000 kids from sitting to standing. Earlier in their careers, Kelly and Juliet also co-founded a kayaking camp for children with HIV called Liquid.

In his athletic career, Kelly paddled whitewater slalom canoe on the US Canoe and Kayak Teams. He lead the Men's Whitewater Rafting Team to two national titles and competed in two World Championships. In his free time, "KStar" likes to spend time with his wife, Juliet, and two daughters, Georgia and Caroline. He also loves to mountain bike, paddle, and sauna. And while Kelly claims to only "tolerate" the ice bath, according to Juliet he actually likes that, too.

The Ready State is the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos. Renowned physical therapist, strength & conditioning coach, and New York Times bestselling author Dr. Kelly Starrett and his expert staff will guide you through each routine.

TRS Virtual Mobility Coach provides users guided mobilization videos customized for your body and lifestyle, including a personal "pain prescription" to fix your aches and stiffness, guided pre and post-exercise mobilizations tailored for your training and sports schedule, and mobilizations for your "off" days to maintain your range-of-motion and reduce your risk of injury.

Here are some key points that I would advise you to concentrate on

• Pain is not a badge of honor, its not something that you need to live with, it can be fixed with some work on yourself.
• Prehab is a lot less costly, in terms of all areas, compared to surgery or life-long injury. Start adding in prehab components to your training now.
• A prehab routine does not need to be ethos, identity, or a long time, you can have fun, play and enjoy the time, and make it a small part of your life.
• Patterns learnt during training will show themselves when competing and at times of high importance, ensure the movements you are learning are the ones of a high quality and that you want to use when it matters most.
• "...pain is not the barometer pain is not the barrier, pain is not the marker pain is your body's request for change. It's trying to get your attention and I want you to start treating pain which is not a medical problem like wattage. Like poundage, like time I want you to start using pain as an objective measure. I have pain here. It doesn't mean I'm crippled. It doesn't mean I'm injured. It's my body telling me something is up I need you to pay attention." Listen to your pain, learn from it as a feedback tool and make the necessary changes and don't self-soothe with alcohol or drugs.
• Your body is a system and not just parts. If one part is not functioning correctly, then the system does not work as effectively as it could.
• You are unique and your analysis and health plan should be too. Your coach should be reading the return of data from your performance and working on a fix that helps you, not a cookie cutter, 1 fit all plan that he uses for everyone.
• "Ideally, you would spend 10 minutes a night taking care of your soft tissues. What's stiff get on the ground if you just sat on the ground watching Tv for the next hour. You'd be blown away at how much more mobile your hips would be because you'd long sit for a while you'd side sit you'd Kneel, You'd be Cross-legged and you would hit all of these positions spending a ton of time in shapes that you would then have to get to use later on. So ultimately again I want you to have some benchmarks some physical vital signs for helping you understand your movement and how well you're moving. And want you to have some behavioral vital signs to also say hey I didn't need enough protein today I can do better tomorrow right? I should walk more today I can do better tomorrow."
• Your body is like a word document, always changing in real time, and your programme needs to be adaptable to the changes, understanding the feedback and being able to change to suit your needs and skill level.
• "Don't be heroic, be consistent!"
• A good coach is worth far more to an athlete than an abundance of money.
• Strength and Olympic training can be vehicles that let you learn about yourself. Strength exercises can provide a tool that shows what is working, what isn't effective and how the issues can be resolved.
• "The most important thing you can do is play your sport right? That's that's the thing you need you don't play your sport enough. You can't play your sport enough. You need more time playing your sport period Comma We know that that is not the way to win a world championship. Ultimately, you're going to have to become stronger and you're not be able to do that in your sport."
• Your aim during training should be to become a better athlete, too many people are losing track of why you are training and instead focusing on the how and what.
• "There's no good exercises or bad exercises but there are certain positions and shapes that lend themselves to lot more transferability" - a good coach can help you select exercises that will allow you to get the most return for your effort in life and your sport depending on your specific goals and abilities.
• Better spatial awareness can be learnt. I find BJJ is fantastic to help you learn what your body parts are doing as separate entities and all together. It's easy to learn to know where an arm is, if it keeps getting arm barred if left out of your guard!
• "... oxygen really isn't the big master chemical. We thought it was it turns out CO2 is the master ... CO2 is the big driver of needing to breathe and one of the things we know is that your body's ability to tolerate higher CO2 levels means that you can actually take more oxygen off the hemoglobin. So if you haven't trained, you start to be really tolerant to that toxicity gnarly burn, then you feel ugly, getting that wheezy feeling. And if you haven't trained your brainstem to say that's okay, then you'll immediately stop your force production. You'll slow down you'll pant and breathe and catch up." Better breath control helps you perform better. Your legs are a limited resource, your lungs are unlimited, you just need to train them to work at in an effective manner.

Today's guest is Nick 'Machine' Lavery!

Chief Warrant Officer Two (CW2) Nick Lavery was born and raised in Massachusetts, and is an active-duty member of The United States Army Special Forces. Commonly known as the Green Berets, the Special Forces perform critical missions including direct action, counterinsurgency, foreign internal defense, special reconnaissance, and unconventional warfare.

In 2013, while deployed to Afghanistan, he and his Detachment fell victim to an insider attack ultimately resulting in the loss of his leg. Following a year of surgeries and initial recovery including the use of a prosthetic at Walter Reed National Medical Military Center, he returned to his unit. Refusing a military medical retirement, Nick set his sights on returning to operational status.

In 2015, at the conclusion of a challenging, comprehensive assessment designed to evaluate Nick's abilities to operate, he returned to his Detachment and was subsequently deployed once again to Afghanistan conducting full spectrum combat operations. Nick is considered the first Special Forces operator to return to combat as an above-the-knee amputee.

Nick is currently serving as a Special Forces Warrant Officer and is widely recognized as an experienced subject matter expert in special operations, intelligence fusion, mission planning and complex problem solving across all operational continuums. He is also the first amputee in military history to complete the Special Forces Warrant Officer Technical and Tactical Certification course, the Special Operations Combatives Program Instructor course, and the Special Forces Combat Diver Qualification course.

Nick's awards include the Silver Star, three Purple Hearts, two Bronze Stars, Bronze Star with "V" for valor, Defense Meritorious Service Medal, two Meritorious Service Medals, Joint Service Commendation Medal, Joint Service Achievement Medal, two Army Commendation Medals, Army Achievement Medal, the OSS Society Peter Ortiz Award, the Bruce Price Leadership Award, and the Special Operations Command Excalibur Award.

Nick is a warrior, leader, speaker, author and most importantly a husband and father of two young boys.

#nicklavery #nickmachinelavery #special forces #military #mindset #objectivesecure #specialoperations #battlefield #officer #amputee #prosthetics #problemsolving #limbloss #injury #fatherhood #business #greenberets #warfare #army #author #writing #newbook

Here are some key points that I would advise you to concentrate on

• Nick is a great example of someone who proves that your injury or disability does not define you or stop you from doing what you want to in life.
• Nick set missions in his service, parameters to follow and goals for what he needs to achieve in his missions, this lets him keep focused ... yet so few men have a mission in their own life. You need a mission to focus on, keep you motivated and able to measure your progress. How do you know where you are going if you don't have a end goal? When things get hard, how can you push yourself if you don't have a larger goal to achieve to overcome the temporary pain and discomfort challenging you?
• Operators like Nick are required to analyse problems and solve them in real time with minimum support. This is a skill that can be learnt. You will have problems like this in your work, personal life, hobby etc. By working on analyzing problems and trying to solve these in real time, and analyzing what went right and wrong after, lets you become someone who can become great at solving problems in real time.
• Find a system that works for you and build on it slowly. Stop trying to find the perfect system, instead find out what works best for you and grow and develop it as you progress. Eg going to the gym and doing any program is better than sitting on the couch thinking about doing it. Progressive overload - building the demands on yourself over time - is a concept you can use in your life as much as you would in the gym. Small incremental changes are what you need.
• We should look out and protect those that we care for. Nick stepped in front of bullets to protect someone, so you can protect a friend having a rough time, or a kid at school being bullied. Actions like these, help change the world for the better.
• Risks are what help us grow. However, we need to judge the risks we take, which will help us grow and which will damage us - by considering the risks, and looking at what happens from taking these risks, lets you learn about good and bad risks - you start to learn the types to go for and those to avoid, and this helps your risk assessment mechanism help you choose the risks you take faster and safer in real time.
• You need a mix of hard and soft skills to succeed in life. Hard skills can be things like breaking down doors, use of weapons etc. Soft skills can be building rapport with others, problem solving in real time etc. Too many people only know how to do a job, but cannot network, communicate and grow trust from others etc, and reliance on hard skills only can stop you truly growing to a level that you are capable of. There are training courses online that you can do for free etc, many jobs offer courses in team management, conflict resolution etc that you can do to build up your soft skills. Whether you are in the jungle, battlefield or office, these skills will help you level up!
• "No plan survives first contact" it is OK to have a plan but if you stick to it regardless, and not able to adapt, revise and change in real time to suit the needs of your people, resources, goals etc, you will not succeed. Use your skills to plan, assess, monitor and mange how you are going to do something and then readjust, revise and change as you need in real time as feedback is given. You need "a certain level of adaptability and flexibility built within us."
• In dangerous or high pressure situations, you fall back to the highest level of your training, you do not rise to the level that the situation requires. Therefore you need your training to be as technical and wide covering as possible, so when you go to that level, you can perform at your true best.
• Talent vs skill is an interesting concept - some people are born with the talent to do things but if you have an open growth mentality you can learn the skills that let you achieve your goals in life.
• "Failure is our greatest learning tool ... it is within the failure that the wisdom is located". Look at mistakes as a learning experience, nothing more. You only fail when you give up. Look at what went right and what went wrong, look at how to stop the bad things happening again, adopt the good thing into your training, approach to life etc, and grow as a person etc from the mistake.
• Do not let one small error lead to "a series of horrible decisions", instead note you made a mistake, stop detach for a minute, restart and get back to your life following your rules, and learn from what caused the mistake and grow as a person. One mistake is a learning experience, don't let one small mistake spiral into a bad day of poor decisions.
• It is OK to fail, to doubt yourself, to slip back etc. Nick struggled to return to training and service again. But he focused on his why and purpose in life, and looked towards his bigger goal in life, rather than the temporary pain and discomfort. He learn from it, got back and tried again, and you can do that too. You only really fail when you give up completely.
• Family and friends will try and keep you safe, they don't want you to get hurt, and sometimes that wish can try and keep you playing small and not going for your dream. This is why a big goal is needed, something that you truly want, so you can listen to what they say, recover the best way possible, return better but on your own terms and not live the life of someone else.
• To live a life with avoiding failure "you put a ceiling on what you can actually learn" and achieve in life.
• "What is your current status" is the most important you can ask yourself as a leader in any role, and as a leader in your life. Without knowing what you want and what challenges you are facing, you have no way to get to the next step. Without knowing what you want to achieve, what you want and how capable you are right now, you will go no where. Dedicate yourself to having an internal dialogue and being honest, and it will give you you a "full understanding and grasp of your current operational environment which is critical in moving from point A to point B".

Today's guests are the Turner Twins!

The Turner Twins (Hugo Turner FRGS and Ross Turner FRGS) are British adventurers who have undergone a host of pioneering expeditions to help people learn about our world using new technology and purposeful adventures.

Together they have rowed the Atlantic Ocean, climbed Mount Elbrus, attempted to trek the Greenland Ice Cap and have reached several Poles of Inaccessibility including; the Australian, North and South American, Iberian and most recently attempted to reach the Atlantic pole of inaccessibility using a hydrogen powered yacht.

#TurnerTwins #adventure #adventurers #expeditions #testing #analytics #polesofinaccessibility #rowing #sailing #biking #education #technology

Here are some key points that I would advise you to concentrate on

• You should seek adventure in your own life, it doesn't need to be climbing mountains or sailing across the oceans, adventure can be at a level that challenges you.
• A lot of challenges have been too mainstream and too boring. You can take part in a lot of challenges in life, "have a bit more creativity ... and benefit to it" and give back to others doing it.
• Finding a purpose and a personal reason to do a challenge, such as raising money for a charity that you have a connection with, can be the best way to start having more adventures in your life - for example I did a sky-dive to raise money for terminal cancer care nurses who had look after my grandparents and I saw how amazing work they did.
• The brothers appreciate that they are not experts in a lot of areas in their adventures, so they will find those experts who can provide "rich experience' and information to fill in the knowledge gaps and help you achieve your overall goal.
• The type of kit you have can certainly give you an advantage towards your goal but won't give it to you easily. Prepare for a challenge, not for comfort, with your kit being functional to the task, get your fitness up, and your mindset dialed into the actual demands of the challenge, and you are ready.
• Treat the world like your own neighbourhood. Pick up litter, recycle, avoid using single use products where possible.
• Kids should be out learning and exploring in life, we need more kids like the Turner Twins. Kids learn a lot of life skills in enjoying the 'great outdoors'.
• By taking part in adventures in your life, it helps you find the boundaries in your life and the limitations. By taking part in challenges and adventures, you push back your comfort zone, you realize that you are more than capable of achieving more in life.
• Sometimes losing a potential path due to redundancy, injury, breakup etc, a loss can help you find a path you never thought about, a loss of identity can help you find a new identity that can help you change the world for the better.
• The brothers use Google to locate the people and resources that they need, and will ask others for advice on what to use and who to contact. They realize they don't know it all and it is a sign of strength to ask for help.
• Sometimes the best way to succeed is to put one foot in front of the other and repeat.
• The Twins used 'Dream On' like a life philosophy, they took challenges and life as a chance to dream on what they wanted in life and a chance to pursue them. Where people see 'Dream on' as negative as in you wont have a chance to do that, the twins saw it as a positive, on picking a goal, dreaming on it and finding out how to doing it and going for it.
• Sometimes the path that is the less travelled, is the path that you need to consider venturing on.
• "Everything happens for a reason ... shouldn't regret anything that happens".
• You need to be as mentally prepared for a expedition compared to being physically ready. You can normally deal with the physical side of things, but it can be straining on your mental health, motivation etc if you are not prepared and cause you to fail.
• During your trips, you will not only achieve your goals, but you will learn about yourself as a person, and learn your limitations, learn what you are capable of and it creates a new level of focus, understanding and ability within yourself to go and do more in life.
• It is only recently that there has been such a level of money and media behind people taking part in such adventures.
• You should encourage your children to go outside, create reference points and happy memories of having fun, and we will then be more likely to bypass the comfort of everyday life, and chase creating more happy memories of the outside world.
• The brothers appear to reverse engineer there projects, they take the overall aim, and then work back to see what skills, resources and controls etc they need to implement into their plans, and build from the end back.
• Curiosity is a great trait to use, look at alternatives, consider options, see the why, the limitations and what else could be used. Never settle because others recommend it, find those that work for you by trials, discovering etc, and be consistently open to alternatives and new ways of thinking.
• Failure is not a bad thing. "People have become very afraid of failing". Learning to fail is a good thing, learn from it, readjust your outlook, skills and goals and try again or pick a new target.

Today's guest is Dr. Chris Raynor!

Dr Raynor is an orthopaedic surgeon specializing in sports medicine, a University of Western Ontario alumni, the Human 2.0 co-founder, husband, and proud father to three exceptionally-talented grown children.

After a long course of training, he has worked as an orthopedic surgeon for over a decade and now works to change the face of medicine through his various social media platforms. He seeks to educate and empower people by teaching them the tools with which to positively impact their musculoskeletal health and wellness. But not satisfied to merely "talk the talk", he also wants to "walk the walk" as well.

As an educator as well as a physician, Chris Raynor wants to help and empower EVERYONE to take charge of their own health and wellness. He wants everyone to become a better version of themselves, and he wants to give everyone the tools with with to do it. After all, if you are not going to do it, who will?

Here are some key points that I would advise you to concentrate on

• Chris is using his social media to educate people on things he is passionate about - there is nothing stopping you from doing the same.
• Mobility is the key principle that should be added to your training to build longevity of your health and wellness for later life.
• Use your passion to go on a voyage of self-learning, use your hobbies to grow, learn and understand about life etc, like Chris does when he makes his videos, the research and work he puts in has made him a fan of life long learning.
• Not every treatment method is a safe or effective method, you should look at the pros and cons towards various treatments, and look at the literature without emotion and simply considering the facts to make a judgement.
• Fixing issues in your strength, flexibility or mobility of the joints etc can greatly increase your quality of performance.
• A good method of goal setting, is to figure out the end goal, and then reverse engineer, work back from the end goal, marking down the steps you need to take to achieve this, and you will have your pathway towards your goal. Figure out the resources you need and start!
• You can make a career out of a passion like Chris did.
• We should not carry our injuries as a badge of honour, get it fixed as soon as you can, true strength is noticing a problem and getting it fixed before it hinders the rest of your life!
• "Education is the key to all of our happiness".
• "You can't talk about the whole world off one patient" - you need to consider the depth and scope of the sources etc you use, consider who funded it, what was not looked at etc, to help form your opinions.
• Focusing more on the weaker aspects of the energy and performance chain, will give you more bang for your buck.
• There is no one fix shop, your fitness, health and abilities are unique, and your health fixes and improvement plans should be too.
• Analysis of a system and seeing where things go wrong, and looking at potential solutions to resolve energy leaks and problem fixes is a great skill to learn. Chris does this with his surgeries and their after care ... how can you add it to your work etc for better success?
• A little prehab now can help the need for lots of rehab or even surgery later on.
• "We shouldn't be celebrating stupidity ... we should be encouraging people to be as smart as possible" is the phrase that hit me, I agree wholeheartedly with this, the ability to understand and look for a better understanding of things helps you see the true depth and beauty of life and what is happening.
• All sports have their particular risk of injury. You need to be aware of what can happen and train for the level that they are at, plan for longevity using prehab exercises and fix current issues with rehab methods.
• We should be able to move in 3D, not just forward back or up and down, our bodies should have 3D movement and if not, you need some rehab work to get back to what it should be able to do.
• Focus on your health, your wellness and your longevity to do what you want to do in life!
• You should interview your surgeons, carers, doctors, therapists etc going forward like you would interview for a job - make sure they have your best interest at heart, understand your case fully and not just going to give the same cookie cutter fix for treatment that everyone else gets.
• Education through content creation can be fun, you can follow his lead and use entertainment and real life examples to showcase your teaching. Education is King!
• Not all information is correct or should be taken with the same level of value as others. The ability to analyse the content, leaning, author bias, funding source etc, to critically analyse the sources we take information from is something that is truly lacking in life.
• "Mobility is strength throughout the range of motion".
• Just because something has always been done one way, doesn't mean it's the best or most efficient, always be looking to improve your skills and your processes, never settle. Be humble and be willing to learn. Education is King!

Today's guest is Charisse Cooke!

Charisse Cooke is a psychotherapist with over nineteen years of professional experience. She works in private practice in London and is also an online educator through social media. Specialising in relationships, Charisse offers challenging, hard-hitting advice to anyone wanting more honest and authentic relationships.

She wants to bring all the lessons learnt in the counselling room to a wider online audience, so as many people as possible can benefit.

Having started her career working in rehabs, Charisse loves working directly with people, challenging unhealthy beliefs and implementing healthy behaviours that bring about long-lasting change. She started her own treatment centre in 2006, and has been in private practice for over a decade. She works with individuals, couples and families on how to have truly loving relationships and understand each other better.

Follow her on Instagram @charissecooke or TikTok @charissecookeofficial or access her key teachings for free at www.charissecooke.com

Here are some key points that I would advise you to concentrate on

• You should interview your therapist, just because you have been referred, doesn't mean you need to accept them as your therapist if it isn't working out. Interview your health professionals and find those that work best for you.
• If one method of support doesn't work for you, please don't give up.
• Humans learn through stories, so unfortunately we assign stories to behaviors and try to justify them with a story rather than realizing they are patterns and you can change.
• We are shaped by our upbringing, our family culture, our religious beliefs, cultural attitudes to what is accepted etc, these factors can pressure us to act in a certain way.
• Look at your behaviors and decide, is it helping me, is it keeping me safe, is it holding me back etc - question your behaviors and see what needs to be addressed etc.
• You need to be able to hold yourself accountable as much as you hold your partner accountable. It is hard to be introspective and see what our behaviors, patterns and actions are causing and stemming from, which can help us grow as people and connect better to the other person.
• Find you scare people off by coming on too strong with the emotion, connections etc - The other person on a date should show you they want you to give more, save it for someone that has earned your love. We can be more comfortable giving what we would want to receive. Dial back your wish to give to others to 30-40% until you see the other person asking for more.
• We have three options in life, try to change the situation or ourselves, we can accept it without changing it and learn to deal with it, or let go and move on. It is the same in a relationship, we have an obligation to ourselves to be happy and emotionally healthy, and you can use the above three options to decide how to proceed.
• Going to therapy isn't a bad thing, it is a sign of strength to see something you want to work on and get it fixed before things get worse.
• Needing therapy is not a reflection on you as a person, we all need help at some point.
• We are unconscious acting in most cases, we do not always realize why we act the way we do, it is built into us cellular level.
• The typical 'socially accepted' relationship dynamic is no longer the must follow, you can decide how you want to date, connect etc.
• You who were in a relationship back then is not who you are now, we grow in life, and as we get more experience, growth and maturity in life, we can find what we want and need in life changes.
• A key thing to learn in a relationship communication is to learn how to respond rather than react by emotional regulation work.
• Sometimes it is better to come back and discuss something then discuss it when emotional, angry etc. It can be better to discuss things when the emotions and feelings have passed, and you can discuss things when calm and in the moment, not wrapped up in the feelings.
• There are normally a lot of emotions, feelings and thoughts behind someones true reason for cheating.
• We can be defensive in our relationships due to the vulnerability that opening ourselves up to another being in a relationship can bring us.
• Use therapy like you'd use the gym, therapy gives you mental and emotional fitness and strength for life, like the gym gives you physical fitness for life.
• Journaling can help you by looking at your dates, looking for the stories we tell ourselves, actions we continually do etc. You need to notice patterns first before you can start working to remove them.
• The best relationship you should have is the one that you have with yourself. You should love yourself, all of you, before you go and try and love someone else.
• Use breakups to look at what you want in life, what you liked and didn't and use it as a place to grow and learn about yourself.
• It is healthy for us to feel our emotions, accept our emotions and let them pass, control your breathing, and then respond from a controlled place, rather than reacting emotionally.
• Charisse suggests a relationship meeting, where you can share positive things you did and noted about them, discuss issues, look at how things are etc, without being emotional, wrapped up in feelings etc. It is a safe place, that lets you discuss, be constructive and grow and most importantly learn about one another, and learn to love each other healthier and be happier.
• Thinking about a previous relationship, one that had many emotional highs and lows, can give you the same sort of feedback as an addict scoring a fix. A lot of times we do not see it for what it actually was, we actually treat the other person like a drug, someone to help us feel better, someone to numb the pain etc, and miss the highs and roller-coaster chemistry journey it put us on.
• You can not always see what is happening in your life, or identify the patterns that you are making. Therapy is a great tool, as a trained therapist can help you identify problems and behaviors that you want to eliminate.
• It takes robustness and self-esteem to truly look at ourselves and see where we are working well and where we are going wrong.
• "We are all playing out our past in different ways!". You need to analyse your behavior and work out what you are continually doing and figure out what helps you grow and what helps you slip back, and work towards changing the habits you no longer wish to do.
• You can find an identity by building tribe of people you want to connect with, through social groups, activities, sports, volunteering.
• Emotional regulation is key to our happiness. It is personable to you how you do this, some need to walk around, some need physical touch, some need to breath to relax etc, by acting to control your emotions, have humility, and look at our actions and see see where they are coming from and not just acting in old patterns of behaviors.
• You need to treat your partner like a friend, as much as a lover.
• Different situations require different actions and types of communication, to connect, learn and grow from their. It is not healthy to try and impose your will on someone and win every argument.
• When you break-up, regret is great to do, as it lets you come to terms with things, but you need to let the grief out, to let it out, to stop clinging on to it or trying to hold onto the partner through out. Grieve for the lost relationship etc and come back stronger, open and ready for another relationship.

Today's guest is Dr. Carlos Berio, the first BJJ Physio and licensed Physical Therapist and he's back for round 2!

Dr. Carlos J Berio, PT, DPT, MS, CSCS, CMTPT, HKC is the Executive Director, Head Sports Pain Expert, and Founder of SPARK Physiotherapy in Alexandria, VA. He is a licensed Doctor of Physical Therapy, a Certified Strength and Conditioning Specialist, and a Trigger Point Dry Needling Expert. He also holds a Master's Degree in Clinical Exercise Physiology. His combination of hard skills and an ever present focus on the client experience is what makes Dr. Berio and SPARK Physiotherapy an industry leader in all things 'performance physical therapy'.

He is most recognized for his work with BJJ/MMA players as well as collegiate and professional rotary power athletes. His personal experiences as a collegiate baseball player and as a competitive Brazilian Jiu Jitsu practitioner, make him a sought after resource on the field and in the training room.

Carlos remains active in several sports and is an avid BJJ enthusiast, motorcycle rider and adventure race runner.

As he says ... Treating sports pain is my skill. Returning people to play is my passion"

Our first episode is available here.

Here are some key points that I would advise you to concentrate on

• Taking part in sport can be the best thing in the world, however it can be taxing on the body, and rehab and pre-hab exercises can help you build longevity into your training.
• Pre-hab does not need to be a drain on your day, you can make it a habit, that you do in the morning and evening. Learning to cook properly, take an interest in your health, more walking, some basic work on your body and your health can will be going strong well into the winter of your life.
• Dr Berio recommends interviewing your physios, doctors etc. They need to be the right fit for you, and you trust that they have your best interests at heart. If one isn't working out, find another one, you are not stuck with only one, you can source the best options for your health as you need.
• Your body should work and move in 3D, with all parts working towards overall performance. It should be move in all types of motion Dr Berio mentions, if you can't then a physical therapist can help you find the weak link in the chain for better health and movement regardless if you play a sport or not.
• Getting tested regularly in different areas such as blood pressure etc, can give you a base line that lets you track your progress and see changes and health improvements over time.
• You don't need to eat 100% clean all the time, but eating clean in moderation allows a treat meal here and there. You can still enjoy the luxuries in life, and don't need to be a monk, but a little maturity helps you do the things you love a lot longer than someone that lives for the short term fix.
• You need to give your body stimulus to want to change. However, too much and you can get injured, so you need to know how to heal when things go wrong.
• We need to create an environment where young athletes develop their skill-set AS WELL AS their understanding on how to look after their bodies going forward to keep healthy as they age.
• Stop thinking about your performance as due to a weak muscle or area, think of your body as a system. A poor area will be causing issues, but it is a sign that the whole system is leaking energy and other parts are compensating. Fixing the issues along the chain will allow you to hit new levels of performance!
• Doing a movement once isn't enough, you need to be able to triple extend, hinge etc, routinely without restriction, without pain etc, if not, then you some rehab and then prehab work might help you move like a supple leopard again.
• Stop comparing yourself to others. You are an individual. You are unique. So your training needs to be, your nutrition plan should be, and your rehab should be too. Be unique and follow and concentrate on your own journey, be happy with the small wins and compete to be a better person than your were yesterday, last week, last month etc.
• Movement is medicine, it is the most cost effective, healthy and fun way to promote health and movement well into old age! Prevention is a lot less costly than a surgery will be in terms of your health and finances!
• Avoid trainers who use terms like 'never', 'always' etc, health is very individualized and a good health trainer will look at what you need and work with you for the best, not what they need to sell to you.
• It is not your current abilities that matter, it is where you can go from there - don't take negative feedback on your health and performance badly, use it to set goals to work on with your trainer to make your future better.
• A good trainer should help you learn, educate you and allow you to experience movements as they go, rather than dictate or worse try and sell you a course on it!
• Health understanding changes a lot as research and understanding are performed. Setup some Google alerts, use websites like PEDro and read up on what is happening, what is understood etc (consider the potential bias in it) and learn. Be open to new ideas and consider implementing it into your own health journey.
• Look for the coach and trainers that want you to get better, not only interested in making money from your health.
• Training plans can be reversed engineered from your end goal, but they need to be designed to what you need to do, your restrictions etc.
• A lot of what we considered 'Health Law' is now being debunked and found to be unnecessary or unsuitable, don't hold onto what you knew, be open to listening to new ideas and see what works.
• As you age, you need to add in a layer of prehab exercises and some slight modifications to your playing to keep playing as long as you want to.
• Not all health equipment works. Not all is suitable for you. Just because it sounds scientific doesn't means it actually works. research the products you use to see if they are worth it.

Today's guests are Rob Biernacki and Stephan Kesting!

They have just brought out an amazing new guide for athletes over 40, a guide that will teach you how to defeat the younger, more athletic opponent - a must buy for all BJJ athletes as the skills, concepts and techniques in here are like a cheat code for BJJ success!

Your guides in the BJJ for Old F***s instructional are, Rob Biernacki (46) and Stephan Kesting (52), both of whom are very experienced BJJ black belts

Rob Biernacki is a BJJ black belt, and head instructor of Island Top Team. He's among the forefront of the new wave of BJJ instructors, using sports science, biomechanics, kinesiology and a conceptual approach to the martial arts.

Rob has traveled to train with Marcelo Garcia, Caio Terra, Eddie Cummings, Paul Schreiner, and Henry Akins, Ryan Hall, Dean Lister, Jake McKenzie, Ricardo Liborio, and Charles McCarthy from ATT from whom he received his black belt.

He frequently teaches seminars at academies throughout North America and is sought after for private instruction by other BJJ instructors seeking cutting edge information.

He has also coached high level competitors like BJJ legend Yuri Simoes, Bill Cooper, Kyle Boehm and others to victory in high level competition.

Stephan Kesting is a BJJ black belt who has trained for over 40 years in the martial arts, including many grappling arts like BJJ, sambo, judo, submission wrestling and shoot wrestling.

His Youtube BJJ videos have over 64 million views. He's produced 36 BJJ instructionals, and has published 3 books on the topic.

Stephan has worked with Rob Biernacki on a number of very successful instructionals including The BJJ Formula, The Modern Leglock Formula, The No Gi de la Riva Formula and The Submission Formula.

The underlying theme of their previous work is scientific and biomechanically-based approach to Brazilian Jiu-Jitsu. These instructionals have been described by many as the best, most useful instructionals they had ever seen.

The BJJ for Old F***s instructional will definitely improve your skills, reduce your injuries, and improve your longevity on the mat. And help you tap out lots of young punks. What's better than that?

Apologies for my mic settings here, my side has a bit of an echo but the quality answers from Stephan and Rob more than make up for that!

#bjj #martialarts #islandtopteam #grapplearts #grappling #competing #olderathlete #tweakyourapproach #skills #techniques #guardretention #guard #playoffyourback #baseposition #leglocks #bjjconcepts #greatcoaches #rollbetterfeelbettertrainlonger

• Like Bernardo Faria said, find a move that you can become a specialist in rather than just good at most, find moves that work for you and you can become a god at them, and your game can accelerate as you grow from them.
• Older athletes need to ensure they have a deep understanding of underhooks, frame, base etc to ensure they know why they using certain moves, guards etc rather than just knowing the 'what' move.
• There is a macho element in some BJJ places, where when you roll, you roll at full speed and 100% always. Your BJJ journey is your journey, you have the right to pick and choose suitable training wise, and ask to slow things down, take rest rounds etc. As an older athlete, you need to appreciate you won't be able to go 100% all the time, and need a reality check. However, with honesty and time, you learn how far you can push yourself as an older guy.
• Practice is the time you learn, you grow as an athlete, a person and a BJJ practitioner. You need to learn that your training partners are there to grow and learn with, not to try and win against regardless. We are all there to grow and learn, if you break your toys ie training partners, you don't get to play with them so calm down 'Andy'!
• Judge a technique not on how well it works, but but how bad a situation it leads to when it fails - does a technique cause you to be passed and subbed all the time, then you might want to get rid of it!
• Assume that you want to 'experience as much jiu-jitsu in a round as possible' in a round when you roll, so you learn and grow every session, stop looking at taps as sign of weakness, look at the taps as a chance to learn how to improve your problem solving etc and you can get real time feedback on your current skill level, timing ability etc.
• If your gym doesn't do a proper warm up or cool down after sessions, you can add it into your routine to keep healthy and safe. Just because the class doesn't stretch, warm up, you can actually add in your own bits that you need before and after class to enable you to get to the next class and be able to live your life in between classes.
• Avoid trying to follow the lifestyle of health influencers and younger athletes, listen to your body, measure what works in terms of quality of sleep, diet changes etc and use those that work best for you and eliminate the changes that cause problems. No one else is living your life, look at what works for you and use those.

Today's guest is Tori Boggs!

Tori Boggs is a 31-time Grand World Jump Rope Champion, multiple time US National speed and power Record Holder, captain of Team USA, and current Triple Unders World Record holder.

With over 1 million followers across her social media platforms, she's performed on The Ellen Degeneres Show, ESPN, Robin Meade’s Morning Express, NBA Halftimes, Ted X Events, and on America’s, Britain’s, and Italia’s Got Talent, to name a few. Tori is a performing artist and choreographer with companies such as Flip Fabrique, Cirque du Soleil, and in theaters across the globe.

For over 20 years, she has traveled the world competing, teaching, and performing jump rope in over 30 countries. She has passion for using the rope in unique and creative ways to inspire others to be healthy, active, and vital in every aspect of life, encouraging a positive outlook and purposeful attitude.

#TopTierTalent #Jumprope #Jumproping #competing #champion #recordholder #tripleunders #toriboggs #artist #choreographer #cirquedusoleil #backtuck #backflip #mma #athlete #reel #sport

Here are some key points that I would advise you to concentrate on

• You can make a career out of your passion, all you need is dedication.
• No matter your passion, there is a community that you can join. The world is a much smaller place nowadays, google your local area and passion for potential clubs, look at Meetup.com and the like for clubs and associations you can join.
• Family, friends and even teachers may push back when you try and go a road less traveled career wise. You need to keep dedicated and focused on your goals. You can always find a job or a career to help cover the bills as you try and make a success of your chosen area, but regret is a much worse result than trying. Remember it is your life, your goals, do it for you, not for what your family expect, your culture etc - the world needs more people being true to themselves!
• There are a lot of advanced skills in jump roping, but you will need to start at the beginning, to dial in the fundamentals. Watch the video below for an idea on where to start and the first skills to try and learn:
• Whatever you do, have fun, learn by playing around, pushing yourself out of your comfort zone. It can take years to learn a skill so it needs to be fun to learn and fail through the years towards mastery.
• Jump roping is a fantastic way to get fit. Don't overdo it at the start, build up slowly to prevent injuries.

• There are beginner ropes that you can purchase, which help you develop spatial awareness, timing etc.
• Learning new skills are a fantastic way to build a creative mindset, which will help will all areas of your life. "There is no ceiling on what you can create" and you can add your own individual flair on each skill you use.
• Use your passion in the activity to encourage and inspire others to start their own journey.
• Everyone goes through a learning phase, even Tori! Stop beating yourself up. You don't fail because you made a mistake, it's a learning experience. Look at what it teaches you, where did it go wrong, how can you fix it, how do you resolve the issue, and you will come back stronger and a more skilled performer. The only time you fail is when you give up.
• Tori uses her routines to show part of her personality during the routines, she uses her favourite music and love for dance to reflect who she is as a person. You can use your hobby to help build your identity, to show who you are as a person

• Encourage your children to follow their passions and take part in any way they feel happy. Tori shares a special bond with her mum who is also involved with the sport. By encouraging and helping your child in their passions, will help you build a strong, deep bond with your children.
• You don't need to compete in your sport, you should only be competing with yourself and being better than the version of you that you were the other day, but competing allows you to test yourself, be put under pressure and learn how to deal with fear, stress etc, and see where you skill set needs work and improvement, to help advance your game etc.
• Tori utilises intrinsic motivation, she looks for motivation within herself on what she does rather than trying to compete with others, she finds a goal and pursues it to make her happy. What would happen if you stopped doing things because others expected it etc, and instead you did the things that you wanted to do for you, and you will more likely find success when it is something that you are internally driven by.
• You need to adopt Tori's 'Small Wins' mindset, where she works on her skills daily, and when things go right, she focuses on the small wins and successes, the improvement in her game, better timing etc. No matter how bad a session is for you, there will be something that went right. Use the small wins in all areas to build your confidence, to motivate you to keep driving forward. The negative parts are learning experiences, use them as a learning tool, and you will help build your confidence and help build up a mindset that will help you look to the bright side of life, to look for solutions rather than problems etc.

A post shared by Tori Boggs WorldJumpRopeChamp (@snorib)

• Fear when trying a more advanced skill will not go away, even Tori as 31 times world champion feels it. Instead of focusing on the worries and the fear, she instead looks back at why she started, her love for the sport and how far she has come. Remember, a positive reason to do it will always overcome a negative doubt. Your brain is just trying to keep you safe. I find naming fear helps, listening to it and moving forward anyway (with safety equipment and planning as needed!) helps lose the power fear has on us. With some proper planning, help from coaches etc as needed, you can achieve what you want, you just need to use intrinsic motivation rather than be held back by fear.
• Look at your goal as going through a maze. One option might not work to your target, but there is normally another pathway to what you need, another method or alternative option to take that will lead you to the goal.
• Use habits and systems in your life, rather than a to-do list. Make eating healthy, sleeping better, training etc part of your life rather than something you need to do. When something is a system and happens automatically, or is a routine action in your life, you do it without really thinking about it, and it reduces the need to be motivated to do it, it becomes part of your day and another step towards your success.
• Jump roping is a great fitness builder that you can add into your sport training, as part of a cross training approach. It can help coordination, full body control, physical literacy etc. Add it into your training and see how it can benefit your sport and training! A lot of the benefits are transferable to other sports and activities.

Today's guest is Sam LaCrosse!

He identifies himself as a nobody. He hasn't done anything amazing. He is not extraordinary or impressive. He doesn't even have a Wikipedia entry. He's just an ordinary guy from Cleveland, Ohio, who now lives an ordinary life in Austin, Texas.

But if you want to check him out, he's the author of "Value Economics: The Study of Identity, writes blogs on dontreadthisblog.com, and hosts Don't Listen to This Podcast. Sam is the CEO and founder of Don't Do This, LLC, a company that makes no money. He is also a board member of Thrive Living Corporation and an ambassador for RallyCap Sports.

#SamLaCrosse #Author #Writing #Newbook #ValueEconomics #Identity #Writer #dontreadthisblog #dontlistentothispodcast #CEO #Dontdothis #thrivelivingcorporation #rallycapsports #selfhelp #excesscorrodes #sacrifice #mindset #authentic #HarryPotter

Here are some key points that I would advise you to concentrate on

• • You can dictate your own path, just because it is not the usual way things are done, doesn't mean a damn thing! You can achieve any dream that you want to! Sam couldn't find a book that talked about his interests well enough, so he wrote one!
  • How truly do you know yourself? If you had to describe who you were, what you valued, your goals, your fundamental building blocks, how deep could you go? Sadly we have lost part of who are, and it is now time to find out our true identity again!

A post shared by Sam (@realsamlax)

• • Every generation has their struggles, but perhaps our generation has life too easy? How can you look to challenge yourself every day? How do we know who we are if we do not challenge ourselves?
  • Have you ever considered your values in life? What are hard nos for you, what do you consider the bits that make you ... you!
  • We can identify as part of a group be it religious, political, sexuality, but it should not be the only part of your identity.
  • It is OK not to agree with others, you can have a different opinion. You don't need to agree but everyone has a right to have an opinion. You can find out a lot about yourself and what you stand for in life by discussing topics with people with opposing views. Things you find yourself being considerably agitated by, are a good thing to look into, and see why you are having such a large reaction as it can help you learn about something deep within yourself.
  • If you do not know your own identity, you can be led into a movement, that you maybe don't agree with, just as you try to be part of a movement. Do not sacrifice your individual identity in favor of the group identity. Do not lose your sense of self.

A post shared by Sam (@realsamlax)

• • Create art in some way in your life, do not just consume!
  • Do not chase dopamine hits in your life, to fill a void. Instead look to keep yourself busy, challenge yourself, find out your passions and mission in life, to truly learn about yourself.
  • "You need a starting point". Consider how you were raised, how your parents raised you, the country you were raised in, the experiences, actions and discipline you had when younger. These all help shape your identity in a deep level.
  • If you don't know your true value, and adopt a group mentality and mindset instead, you can be manipulated by people using manipulative methods.
  • As new trends begin in society, the norms in society also change and become eroded, so we need to find new ways to make sense of who we are and what is happening in society.
  • 'True values get distorted in the pursuit of greater value".
  • "We are really pushing boundaries ... and we don't always know when to stop". Sam mentions that excess corrodes, so how do you know when you have gone too far? It will be an individual decision, but you need to analyse your life and ensure you are continuing on your mission, and not "outsourced Sovereignty" and lost yourself along the excess slide to despair.
  • Self-help is a great industry, if used correctly. Picking out the habits, hacks and tricks that work well and using them in your own life is great. But if you are not been authentically yourself, you will find you go off kilter and rarely succeed.
  • You need to look at yourself, not just the good parts, but also the dark side, the parts you are ashamed of and fear. To not identity these areas and work on them, you will never truly change, as they will always hold you back.

A post shared by Sam (@realsamlax)

• The sooner you catch a problem behavior, the better. The smaller the sacrifice the easier it is to do. Once you tie up a lot of assets in things, the harder it is, to truly change as a person.
• You need to learn who you are, to live authentically you and not play a character. If you act as someone else then you are not living your own life, you are living someone;s else life.
• It can be hard to speak authentically and act true to yourself every day, as you can encounter resistance from others. If you live your live as you truly are, you are already winning.
• Be careful on the people you allow to be part of your life. Yo can't please everyone, nor should you need to or can you.If your actions please yourself, and the people that matter to you, you have internal validation rather than needed external validation like so many people are chasing in today's society.
• "The moment you stop a lot of your people pleasing, is the moment you start living to your values." To please others, you are living to their values. To please yourself, you live life to your own values.
• If you have a message to give, a book, a podcast or whatever it is, you NEED to get it out there. The world needs more authentic voices. The universe will challenge you by putting up obstacles to see if you are serious or not. True deep change for you and the life you lead is when you prove you are serious.
• Work on your own self-awareness. You can adapt and change your path to avoid slipping and achieve your goals. Analyse what you are doing right AND wrong. Fix the wrong things and use the successes of the good things to keep motivating and inspiring you to keep on your journey.