11/6/2019 -

When faced with a challenge, how do you talk to yourself? Do you have automatic negative thoughts? Change those negatives into positives, and watch the results.

0:00 - 2:00 - Intro
3:30 - Positive self talk
4:00 - Automatic negative thoughts
5:15 - Positive rituals
7:30 - Tips for when you think you're tired
8:50 - Challenge, or threat?
9:25 - Eliminate negative action words like "can't," "won't" and "don't"
10:00 - I will vs. I am
11:45 - Affirmations help you define your own reality
12:50 - Turning doubts and fears into confidence
15:30 - Matt's negative self talk is feeling unaccomplished
16:45 - Open vs. closed mindset
19:30 - "I become calmer every day in every way"
22:30 - Setbacks
29:45 - Let go when you need to change
31:45 - Neutralize your fears - "there's no hill for a climber"
35:00 - You're not nervous, you're excited
42:00 - Gain confidence by accomplishing goals
43:25 - Make a decision and stick to it

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

Do you document in a journal, or as Matt likes to call it, a learning log? After listening to this episode you may want to start, and if you already have started you'll pick up some great tips to increase the effectiveness of your documentation.

Starting with the objective, write down your "why." That's the whole reason you started in the first place; what do you want to accomplish? Focus on your strengths, acknowledge your weaknesses, and make a SMART plan to succeed!

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/30/2019 -

Culture is fundamental to who we are, not only as athletes but as people, too. It can come from all different kinds of sources, but few have more of an impact than our teachers. Today's guest is Dana Hardt, and she is one such teacher. Promoting culture from an early age to her students, her impact will be felt long into the future.

4:45 - Dana Hardt, biliteracy teacher
12:00 - Patience and empathy
15:00 - Purposeful practice
27:05 - Overcoming the struggles of overdelivering
29:45 - When facing burnout, go get inspired
31:00 - Balancing "you" time
32:45 - From D1 swimmer to teacher
36:45 - Overtraining
39:45 - It's OK to change when you're wrong
42:00 - Mental flexibility
48:15 - Find your passion first
50:45 - Allow kids to make mistakes

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/28/2019 -

What are the qualities that make a great teacher? Many of them translate to being a great athlete, coach, and human being.

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/23/2019 -

You CAN lose fat while gaining muscle, BUT it takes the right plan. In this episode Matt and Jake break down the 5 principles of fat loss as laid out by James Linker of Shredded Sports Science (YouTube link below) with tips for making it work best for you. The 5 principles are:
1. Caloric deficit
2. Adequate protein
3. Adherence to eating plan
4. Resistance training
5. Further exercise for deficit

0:00 - 2:40 - Intro
4:00 - Visiting Bobby McGee, the best running coach in the world
7:10 - You work for YOU, not your coach
8:50 - Peer pressure in group classes
9:50 - Energy System Development (ESD)
11:30 - Jake wants to build muscle and lose fat
13:00 - The 5 principles of fat loss
13:10 - Principle 1: Caloric deficit
13:20 - Principle 2: Adequate protein
15:30 - Principle 3: Adherence to eating plan
19:50 - Principle 4: Resistance training
22:00 - Move more, feel better
23:20 - Volume vs. frequency training
24:20 - Do more total body training
25:30 - How many reps should you do?
27:30 - Train postural muscles more frequently
29:50 - Time under tension - Eccentric, isometric, concentric
39:20 - How strength training helps you lose fat
41:25 - Strength moves to do every day
47:15 - More isn't always better/How long to train
51:50 - Principle 5: Further exercise for deficit
53:40 - HIIT isn't what you think it is
55:55 - LISST - Low-intensity steady state training
1:00:00 - Maintaining exercise posture

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

Shredded Sports Science: youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg

10/21/2019 -

Can you face your oppositions with grace? Can you be grateful for your failures? And do you have the guts to rise to the challenge? The mantra grace, gratitude and guts will serve you on your path to success, however you've defined it.

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/16/2019 -

Rosie and Ilyana have both grown into successful adults, students and collegiate runners. While their stories are unique, the principles gleaned from each will inspire you to reach your potential, too!

6:15 - How did you get started?
8:45 - Focus on becoming a better version of yourself
10:15 - The important of encouraging coaches
11:30 - Get stronger, run further
16:30 - Balancing academics and athletics
20:45 - It's OK to go easy when you're overstressed
23:45 - Drive your own bus
25:45 - Love the community you're a part of
30:45 - Why affirmations matter
33:30 - Disciplined nutrition allows you to have a cinnamon roll
37:30 - How to change your mindset
38:45 - LUV; Listen, Understand, Verify
40:00 - Journal to understand yourself and your journey

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

9/14/2019 -

Do you ever find yourself losing focus in key moments? Do you get distracted by the sights and sounds around you when you need to perform your best? This week Matt and Jake answer a listener email about losing focus on the tennis court, and give advice for how to maintain mental discipline when you need it most.

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/9/2019 -

We've received many requests from you, so here it is, the story of Matt Pendola! If you've been listening to us for a while you know what Matt does, but do you know who he is? You may be surprised to learn Matt didn't just stumble upon greatness. He had serious struggles, all of which happened FOR him, not TO him. Whatever you're doing, do it to the best of your ability.

6:30 - Growing up in government housing
9:00 - Dreaming of having a family and a house
11:00 - Discovering running
17:00 - Joining the army
18:00 - Things happen FOR you, not TO you
20:00 - Jobs that build character
22:00 - Struggling with ADD
25:00 - Serving communities with AmeriCorp
32:00 - Being of service
34:00 - Hotshot firefighting
39:00 - Compared to WHAT
41:00 - The inspiring story of Allen
44:30 - Becoming a trainer
48:00 - Back to living in the car
57:00 - After success, it's back to zero
59:00 - Building the Pendola culture
1:04:00 - Prepare yourself for opportunity

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]

10/7/2019 -

It's a big, scary world out there, so how are you going to stand out from the rest? By underpromising, and overdelivering. The motivation this week comes from Matt and Jake talking about when, why and how they've overdelivered in their careers, relationships and habits, opening up new opportunities and experiences.

1:00 - The recent Spartan Races in Squaw
3:30 - Hypothermia
4:00 - Underpromise, Overdeliver
5:30 - Clean the Hell Out of That Toilet
6:30 - Put in the Extra Time
10:30 - You'll Have to Work a Little Harder
11:30 - Creating Your Own Opportunities
15:00 - The Multitasking Myth
18:00 - People Usually Do the Bare Minimum
24:00 - You Can't Overdeliver on Everything

pendolatraining.com

Email the show: [email protected]
Email Jake: [email protected]