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the Strength Within Podcast episodes
- 108. Applying Metabolism Principles to Your Nutrition Habits
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Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
TDEE Calculator
Origin Fall Meet: 10/29/22, 8 AM - 4 PM at Origin
Origin Post-Meet Celebration: 11/4/22, 7 PM at Blue Oak (San Carlos)
Origin Holiday Part: Saturday 12/3 @ Origin, 4-8 PM
Highlights
2:40 - Every single nutrition client I’ve worked with this year is under-eating
3:30 - How to calculate how many calories your body is capable of burning
5:00 - Sample metabolism of 42/F/155 LBS/30% BF
6:00 - How to factor in lifestyle and workouts to your baseline metabolic rate
8:00 - How stress factors negatively impact metabolism
8:57 - Survival vs. THRIVING*
10:30 - Results are what create motivation and inspiration*
11:00 - Cat and dog metaphor*
12:00 - Figuring out your ACTUAL baseline
12:30 - Slowly building up to your MAXIMUM baseline metabolic rate
14:20 - Managing winter and holiday calories appropriately
15:00 - How gaining muscle can shift your body fat % down
15:30 - We constantly think of our body as something that needs to be LESS. Let’s spend some time intentionally trying to BUILD the body and be MORE*
16:10 - Chronic dieting*
17:55 - Nutrition dictates 100% of your results*
18:40 - You need to respect the process of dieting, or you will create long-term harm*
21:00 - Turning your body into a calorie-burning furnace
21:30 - The thermic effect overview
25:00 - Metabolism myth
28:00 - How to intelligently close out the year
34 min - 107. Rewriting Your Story and Unlocking Yourself
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Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Carol Dweck - Mindset
Origin Fall Meet: 10/29/22, 8 AM - 4 PM at Origin
Origin Post-Meet Celebration: 11/4/22, 7 PM at Blue Oak (San Carlos)
Highlights
04:10 - 04:25 - Starting to understand and realize our self-limiting stories are the first step
4:53 - 5:20 - The brain is always searching for safety, and self-limiting beliefs keep us safe in our circle - so they are our natural safety response to challenges
6:38 - 9:10 - Conquer Corner - Lana’s journey to re-writing a potentially traumatizing story
9:20 - 10:20 - Tracking process and actualizing your potential
10:30 - 11:02 - Confidence comes from years of courageously diving into things that we are unsure about full speed ahead because we’ve trained ourselves to have a positive fear and adversity response.
11:44 - 12:00 - Exercise is passive movement with no purpose. Training has a purpose, and it is to gain self-confidence.
12:15 -13:15 - STEM integration of tracking your process
13:20 - 14:20 - Momentum is precious - stop making it harder than it needs to be by stopping and going on a WEEKLY basis
16:00 - 16:30 - How small daily habits can help you maximize and actualize your potential
17:00 -17:32 - Actualizing potential that was sitting there the whole time waiting for you AND applying it to other things
17:40 - 18:10 - How our training helped us remain calm and continue to serve our community during the pandemic
19:55 - 21:00 - Accepting compliments as gifts
21:10 21:30 - Ownership of life vs. Victim of circumstances
23:15 - 23:30 - Applying these principles to help you close out the year strong.
25:00 - 26:00 - The ecstatic state that waits for you on the other end of your training pursuits and unlocking your best self
26:10 - 26:24 - Being in the Arena automatically makes you better because you’re amongst warriors. You gotta step into it.
27:30 - 27:50 - My challenge to you
30 min - 106. Defining Balance in Your Life and Crafting a Balanced Life
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Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Heather x lululemon event registration
Meet Details E-Mail Link
Highlights:
3:17 - The health perspective the pandemic SHOULD have provided us
5:00 - The math: How events add up and lead to another year on the health hamster wheel
8:00 - The 4 Elements of Balance
8:40 - #1 Depth of Relationships
10:00 - #2 Meaningful Work
15:00 - THE Origin Story
18:20 - Balance and basic human needs
19:45 - #3 Self Actualization
20:35 - We create a space where you can tackle adversity daily
21:25 - #4 Spirituality
22:40 - Community defined
24:35 - Pandemic takeaway/perspective check
26:15 - Customize your Balance framework to fit your DREAMS, not your circumstances
27:34 - My challenge to you
28:25 - Humility allows you to take the first step
28:48 - Literal shit towels
31 min - 105. You Must Commit Wholeheartedly to the Plan
In this episode, we address two member questions specific to our 10/29 meet. If you have a question you'd like us to address in depth about competing or any aspect of health, please send them to @trainorigin on Instagram.
From that question, we also provide the template for maximizing confidence leading up to a meet, how to prepare nutritionally, equipment questions, and meet-day best practices.
Please rate, subscribe, and share with a friend!
Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Heather x lululemon event registration
Meet Details E-Mail Link
12 min - 104. Member Questions about Meet Preparation, and Your FULL Meet Guide
In this episode, we address two member questions specific to our 10/29 meet. If you have a question you'd like us to address in depth about competing or any aspect of health, please send them to @trainorigin on Instagram.
From that question, we also provide the template for maximizing confidence leading up to a meet, how to prepare nutritionally, equipment questions, and meet-day best practices.
Please rate, subscribe, and share with a friend!
Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Heather x lululemon event registration
Meet Details E-Mail Link
25 min - 103. What it Means to Compete at Origin AND 12 Weeks Out Advice
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Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Deadlift Master Class Registration
Episode Highlights:
02:00 - How competition has shaped the Origin we know today
04:10 - When you step off the platform after a meet, you become a different person
08:40 - Creating an at-home routine that supports your ambitions
09:15 - Why aren’t we using our access to high performers and putting pieces of that into our lives?
09:45 - Expectations leading up to a meet
10:20 - Competing = centering life around STRENGTH
12:15 - Being your strongest and most vibrant self at a meet starts at 12 weeks out
13:10 - Long-term benefits of competing
13:30 - We use the pressure of competing to create diamonds
13:50 - How Heather uses competition to turn negative into positive fuel
15:00 - Examples of specific people benefitting from competing
17:20 - Going dark in preparation
19:00 - A crucial day in Origin history
20:00 - Your impact, as a competitor - on our community
21:00 - 12 weeks out
21:30 - What programming looks like now
21:45 - Volume defined
22:40 - Lift with the intent to grow muscle larger
23:45 - The assault bike is a good measure of your engine
24:20 - Build your engine through SUCCESSORY WORK
26:00 - Anyone over 30 - SUCCESSORY work is CRUCIAL
28:00 - How conditioning translates to a Powerlifting Meet
30:50 - How you attack conditioning is the best indicator of your meet day success
34:00 - Daily workout intent - TRY TO GET STRONGER
36:40 - Apply yourself OUTSIDE of the gym to get the most out of competing
40 min - 102. Mindset Series: Self 1 vs. Self 2
Please rate, subscribe, and share with a friend
Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Deadlift Master Class Registration
Episode Highlights:
- 1:50 - Self 1's favorite past time is judging self and others
- 3:00 - The reason Self 1 is negative, critical, and over-analytical
- 4:00 - Mistakes are the only way we get better
- 5:15 - Self 1 gets in the way of us being our most vibrant self
- 6:30 - Self 2 is the version of us that responds to a stimulus without thinking
- 8:40 - How to physically access self 2 in the moment
- 9:15 - Drowning out the noise created by Self 1
- 10:20 - Self 2 receives Self 1's negative talk as the truth
- 11:45 - Self 1 is the version of us that self-sabotages progress
- 12:15 Question the inner voice that doubts your abilities
- 13:10 - Self 1 forecasts and amplifies fear, failure, embarrassment, and vulnerability and stops you from DOING
- 14:10 - Self 1 takes you away from the plan and looks for shortcuts
- 15:00 - Your health success will require you to put high effort into an uncertain outcome
- 15:15 - There is no such thing as "sustaining" health - you are either moving forward or backward
- 17:20 - The team that makes the most mistakes is probably going to win this game
- 18:45 - A mistake is not moving backward if you respond correctly
- 20:00 - To access Self 2, we must detach from outcomes
- 23:05 - The appropriate amount of stress allows you to access your highest self
- 24:00 - Zoom out
30 min - 101. Mindset Series: Aligning Your Life's Scoreboard
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Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Adam Saucedo - Change Episode
James Clear Habit Journal
Deadlift Master Class Registration
Episode Highlights:
- 4:10 - True humanistic needs
- 4:30 - Our self-worth gets hitched to the wrong wagons
- 5:00 - Becoming aware of your current scoreboard,
- 5:30 - If you're having trouble pinpointing your stressors, this is for you
- 6:40 - Understanding what is in your control
- 7:45 - If work and achievement is the main driver of your happiness...
- 8:55 - Comparison is the thief of joy
- 9:40 - Social media is the thief of joy
- 10:20 - Dario - what my scoreboard should be based on
- 10:45 - Things like anxiety and stress thrive and multiply
- 12:15 - The ORIGIN of our subconscious scoreboard
- 14:00 - "That's not MY scoreboard"
- 14:40 - How I created my own scoreboard in school that fits my values and ambitions
- 15:25 - How this applies to your health scoreboard
- 15:50 - You are exactly where you're supposed to be
- 17:30 - Becoming AWARE of your scoreboard
- 18:10 - If your self-worth wagon is hitched to work
- 18:40 - What DESERVES to affect my self-worth?
- 20:30 - Subconscious self-worth attachments
- 21:30 - Returning to real humanistic needs like love and belonging, and connection
- 22:15 - What we actually need in life, according to Maslov
- 24:30 - The comparison gap breeds anxiety and stress
- 25:10 - How to cure anxiety: action + control what you can control
- 26:00 - The real solution: The FUNDAMENTALS
- 27:00 - The fundamentals never stop working
- 27:00 - This journey is not linear
- 28:20 - My personal Scoreboard
- 30:00 - What do I do now?
- 30:29 - Habit tracking
- 31:15 - Good habits amplify happiness similar to how stress amplifies anxiety
- 34:40 - Action items
38 min - 100. Mindset Series - Preparation = Separation (Meet Pep-Talk)
Please rate, subscribe, and share with a friend
Speak to a Coach Today | Origin | Nutrition Coaching
Links referenced in the episode:
Deadlift Master Class Registration
Episode Highlights:
- 1:45 - The only way to stretch your abilities is to conquer things that scare you
- 1:55 - Competition unlocks otherwise inaccessible results
- 3:00 - Competition creates an emotional attachment that most are missing in their health pursuit
- 4:30 - Lifestyle fitness is making your health the focal point of decisions, not trying to fit health into your "busy" schedule
- 4:40 - A competition requires that we put health front and center. Isn't that where health should be anyways?
- 5:50 - Nobody else. Just you on that platform with a bunch of steel. Did you prepare adequately to perform your best?
- 6:00 - Confidence comes from preparation
- 6:50 - Never outworked. Period.
- 7:30 - Life lessons can be learned from 16 weeks of focused preparation
- 8:00 - Why are you competing?
- 8:05 - You have the opportunity to write this story, create life lessons, and embed habits in your DNA forever
- 9:00 - Through maniacal preparation, you can turn fear into excitement and use it to do amazing things on the platform
- 10:30 - STEM is the only preparation needed
- 11:00 - How you respond to adversity is what makes you a great competitor
- 12:15 - My personal guarantee to you
- 12:45 - The fundamentals never stop working
- 13:30 - Put a wholehearted effort into coaching provided in our setting
- 14:00 - If you put 100% effort into a 60% correct plan, you'll get 100% out
- 15:45 - Competition can reframe the way you think about yourself as a health practitioner for the rest of your life
- 16:10 - Nobody's ever done a meet and said "Man I wish I didn't do that"
- 17:45 - Fitness entertainment vs. a true strength pursuit
- 18:20 - How to move on to the next skill
- 19:20 - Competition is an opportunity to impact others and do meaningful work, thus become fulfilled
- 20:00 - Health escapism vs being present with your health
24 min - 99. Mindset Series - Nikoleta: The Journey to Self Love
Please rate, subscribe, and share with a friend.
Speak to a Coach Today | Origin | Nutrition Coaching
Episode Highlights:
3:45 - Separating from old version of ourselves
5:00 - Nikoleta’s 15 month recap
5:45 - Creating space, zooming out and accepting less than ideal outcomes
7:00 - Creating an intentional people-environment
7:30 - Choosing the reaction you want to have
8:18 - How Nikoleta’s inner voice has evolved during her Origin career
13:20 - Nikoleta’s hack: Asking questions
17:00 - What it’s like coming into Origin as a new member
18:30 - Entering the middle part of your fitness career
22:00 - Improving her relationship with the scale
23:45 - “If I don’t do it - I’m the same person that I was before, and I want to be strong”
24:30 - I was tired of being afraid
24:48 - You don’t ever win a battle forever, you must continue to work on it
26:35 - Quieting the voice that does not serve us
27:32 - Changing self talk
28:49 - Goal-serving affirmations
29:22 - What makes Nikoleta happy
29:44 - “This process has given me my life back”
31:06 - The greatest joy that I’ve received is the self love that I have now
32:00 - The payoff: “becoming the person I wanted to be”
35:00 - Challenging Nikoleta to be a community leader
37:20 - Exercise: Going back and giving “older versions” of Nikoleta advice
42:00 - Heather’s impact on Nikoleta
44:50 - The final reframe
47:15 - New relationship with self
49:35 - Failure is not fatal
49:50 - Replacing the word “failure” with the word “living”
54:00 - New member advice
56:00 - What we live for as coaches
59:45 - Don’t be in a rush
1 hr 2 min
About the Strength Within Podcast
From the publisher's feed
At least once a day, I am privileged to be the person that one of my clients or peers confide in - as they take on life's challenges. Whether it be in my parenting circle, my staff of Health Professionals, my high powered tech clients, women struggling with women-specific experiences, or men struggling with men-specific experiences - I get to be a sounding board and provide perspective/advice.
So, I started this platform to talk tell the extract the life lessons I've learned in my 10 years as a Health Professional. I hope to provide health solutions and insight to my community and to shed light on real-life problems that face my community, and how I am creating solutions.
Some of these thoughts and topics are things I'm 100% solid and confident talking about, others thoughts are new one's I'm trying on and still figuring out. Regardless, you'll walk away with a new perspective, and the comfort that you are not alone in your challenges to live a fulfilled, impactful life on earth.