Win Your Life Podcast

It's almost that time of year. If you're getting your cross country skis out and getting ready to hit the trails, this podcast is for you.

From 2014 until 2018, I had the privilege of being Annie Hart's strength and conditioning coach. When Annie and I started training she was ranked in the top 40 in the country as a Cross Country Skier. Her stated goal in 2014 was making the 2018 Olympics and she identified her strength and athleticism and two major areas where she could improve. We took an approach that at the time that was considered unconventional by the skiing community, using CrossFit, Olympic weightlifting and other high intensity forms of strength and conditioning to improve her performance on her skis.

If you're curious about Annie's journey and how to train for Cross Country skiing year round, definitely take a listen and let us know what you think! Thank you to Annie for taking the time to record this over the summer!!

7:53 World Juniors (https://usskiandsnowboard.org/sport-programs/criteria/alpine-world-junior-championships-criteria)

7:54 U23 (https://usskiandsnowboard.org/sport-programs/criteria/junioru23-cross-country-world-ski-championships-criteria)

8:51 Star Tribune Article (https://www.startribune.com/stillwater-s-jessie-diggins-wins-state-nordic-title-in-dramatic-finish/84164552/)

10:08 Double pole race (https://norwegianscitechnews.com/2018/02/proper-poling-technique-can-decide-olympic-podium-position/)

11:35 The Boys in the Boat (https://en.wikipedia.org/wiki/The_Boys_in_the_Boat)

12:15 Jessie Diggins (https://jessiediggins.com/)

13:45 SPA (https://www.spa.edu/)

21:07 Helen (https://wodwell.com/wod/helen/)

22:50 Skating vs. Classic (https://www.salomon.com/en-us/nordic/nordic-advice/cross-country-skiing-classic-vs-skating#:~:text=Skate%20skis%20have%20one%20glide,and%20push%20off%20their%20edges.)

25:27 Last Dance Documentary (https://www.espn.com/nba/story/_/id/29180083/the-last-dance-how-replay-stream-espn-michael-jordan-documentary)

29:30 NCAA Skiing (https://www.ncaa.com/sports/skiing)

45:25 WHOOP (https://www.whoop.com/)

51:12 SuperTour (https://usskiandsnowboard.org/supertour)

1:03:00 Crossfit for Skiiers (https://www.skimag.com/ski-performance/crossfit-skiers)

1:04:55 VO2 (https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html)

1:08:09 Functional Movement (https://www.health.harvard.edu/staying-healthy/are-you-functionally-fit)

1:21:50 Monostructural Workout (https://www.brutestrengthtraining.com/do-more-monostructural-work/)

1:24:08 Chris Spealler (https://games.crossfit.com/athlete/27065)

1:32:00 Adaptability in fitness (https://www.movnat.com/adaptable-principle/#:~:text=Adaptability%20is%20your%20ability%20to,environmental%20variables%20and%20situational%20ones.)

1:39:00 Training the brain (https://www.cnn.com/2015/10/20/sport/brain-training-push-performance/index.html)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In this episode, I talk with mental performance coach John D'Agostini about his experience coaching top performers in the MLB, MLS, Olympic level and business. As a former pro baseball player turned performance coach, John has decades of experience with peak performance and his insight into the mental aspect of the pursuit of the peak is both actionable and interesting.

5:56 MN United (https://www.mnufc.com/)

7:37 Tyrell Terry Stanford (https://gostanford.com/sports/mens-basketball/roster/tyrell-terry/17098) 

12:02 Gabe Kalscheur Gopher Basketball (https://gophersports.com/sports/mens-basketball/roster/gabe-kalscheur/18409)

13:45 Michael Jordan ‘The Last Dance’ (https://www.espn.com/nba/story/_/id/29180083/the-last-dance-how-replay-stream-espn-michael-jordan-documentary)

17:23 Self-Actualization in Sports (https://year12pe-authority.weebly.com/maslows-hierarchy-of-needs-in-sport.html)

20:10 Mindset of an Athlete (https://gostanford.com/sports/2014/5/2/209487946.aspx)

25:07 Annie Hart (https://www.teamusa.org/us-ski-and-snowboard/athletes/2/Annie-Hart)

25:48 Abundance Mindset (https://thriveglobal.com/stories/how-to-shift-from-a-scarcity-to-an-abundance-mindset-3/)

28:35 Lactic Acid Build Up (https://www.scientificamerican.com/article/why-does-lactic-acid-buil/)

31:40 Olympic Weightlifting (https://www.olympic.org/weightlifting)

37:55 Empathy in Coaching (https://hbr.org/2015/02/how-great-coaches-ask-listen-and-empathize)

41:45 Mason Toye MN United (https://www.mnufc.com/players/174/mason-toye)

55:14 CATZ (https://www.catzcoach.com/)

1:05:55 Invictus Leadership (http://invictusleaders.com/)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In this episode we are talking with Kendall Vincellete, one of our Power House members and CrossFit Games competitor about her training, her passion for the sport of CrossFit and the upcoming CrossFit Games season. 

2:16 CrossFit Games (https://games.crossfit.com/)

4:20 Crossfit (https://crossfit.com) 

6:40 Regional CrossFit Games (https://games.crossfit.com/regionals/overview)

8:20 Nurse Anesthetist (https://www.registerednursing.org/nurse-anesthetist/)

14:55 Granite Games (https://thegranitegames.com/)

16:18 Aerobic Conditioning for CrossFit (https://www.rawstrengthandconditioning.com/aerobic-base-training-for-crossfit-athletes/)

17:47 Wodapalooza (https://wodapalooza.com/)

21:40 CrossFit at Home (https://www.crossfit.com/at-home)

21:47 Aerobic Capacity (https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html)

23:34 David Goggins Can’t Hurt Me (https://davidgoggins.com/book/)

29:18 CompTrain (https://comptrain.co/)

33:55 Macros (https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/)

38:59 WHOOP (https://www.whoop.com/)

42:57 HRV (https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789)

44:17 Magnesium for Sleep (https://www.health.harvard.edu/sleep/ask-the-doctor-sleep-and-magnesium-supplements)

58:20 Fittest on Earth (https://www.netflix.com/title/80176064)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In the first episode, I sat down with my business coach and certified EOS Implementer Sue Hawkes to talk to her about what she has learned in 20 years of coaching business leaders and individuals to reach their peak. Sue is the best-selling author of the book Chasing Perfection, as well as the creator of the Maximizing Success Journal. You can find Sue on instagram @suehawkes and her coaching website www.sayyess.com.

1:59 History of Consulting (https://medium.com/brainsfeed/the-history-of-consulting-fdc73d5a10a0)

3:42 Coaching vs. Therapy (https://www.forbes.com/sites/forbescoachescouncil/2017/02/07/the-difference-between-coaching-and-therapy/#22851b183417)

6:12 Ontological Coaching (http://www.newfieldinstitute.com.au/html/ontological_coaching.html)

9:20 Ultra Leadership (https://ultraleadership.com/)

10:30 Mindset of an Entrepreneur (https://hbr.org/2017/06/what-does-an-aspiring-founder-need-to-know)

13:30 Benefits of Sleep (http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep)

14:39 Plant Based Diet (https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760)

15:45 Oura Ring (https://ouraring.com/)

18:18 Sue’s Podcast (https://www.sayyess.com/podcast/)

19:11 Sue’s Books (https://www.sayyess.com/books/)

25:35 Social Media and Mental Health (https://www.forbes.com/sites/alicegwalton/2018/11/16/new-research-shows-just-how-bad-social-media-can-be-for-mental-health/#4d0362867af4)

26:55 Essentialism (https://gregmckeown.com/book/)

34:15 Exercise Induced Asthma (https://www.mayoclinic.org/diseases-conditions/exercise-induced-asthma/diagnosis-treatment/drc-20372306)

43:28 Circumambulation (http://jungcurrents.com/jung-chartres-mandala)

44:35 Cutting Out Sugar (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/simple-steps-for-cutting-sugar-from-your-diet/art-20270172)

52:27 EOS (https://www.eosworldwide.com/)

54:29 Traction (https://www.eosworldwide.com/traction-book)

59:00 Abundance Mindset (https://thriveglobal.com/stories/how-to-shift-from-a-scarcity-to-an-abundance-mindset-3/)

1:01:10 Imposter Syndrome (https://hbr.org/2008/05/overcoming-imposter-syndrome)

1:06:23 Being Unfuckwithable (https://www.sayyess.com/articles/being-unfkwithable-144/)

1:11:24 Maximizing Success Journal (https://suehawkes.com/journal-download/)

1:12:20 Sue’s Website (https://www.sayyess.com/)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live.

In this episode we are discussing whether or not fitness programming should be customized to the individual and why with Ashley Stiles, the Director of Operations for The Power House MN, and NHL Strength & Conditioning Coach, Christian Burrus. Christian, Ashley & Max all work together on the Adapt Fitness app that provides customized programming on a daily basis based on goals, training history, equipment, daily recovery and how much time you have to train. Check out the Adapt app, here.

1:11 Christian Burrus

1:11 Ashley Stiles

3:50 University of Minnesota CEHD Masters Program

6:09 Matt Shaw & Cal Dietz

10:56 Hang Cleans

11:03 Body Type & Training / Nutrition

16:50 Group Training & Motivation 

18:35 Universal Prescriptions for Movement: American Heart Association

19:00 Physiological Changes from Exercise

19:43 Daily Changes in Physiology and the Impact on Exercise

21:00 Goal Setting and Exercise

21:40 Functional Movement Screen

21:45 Squat

21:45 Lunge Pattern

21:45 Upper Body Push & Upper Body Pull

21:45 Core Engagement

22:20 Motor Control & Stability , Midline Stabilization Part II by Kelly Starret

22:20 This whole series by KStarr on soft tissue and diagnosing dysfunction is great

22:57 Biomechanical Analysis of the Deadlift from the Journal of Strength & Conditioning

23:04 Loaded and unloaded squat variations in comparison

23:10 Upper Body Push - Pull Ratios in Active Adults

23:29 soft tissue

23:30 flexibility

24:15 Scope of a Coach / Trainer

28:59 Pavel Datsyuk 

31:30 AK Ikwuakor

32:28 Bobby Brink 

32:56 Seated wall slides

34:28 External rotation of the shoulder in baseball pitchers

35:58 Adapt Individual User Sign Up

36:11 Adapt Group Sign Up

38:13 Pain, Dysfunction and Load in Functional Movement Patterns

3824 External rotation of the hip, tight glut med

38:52 Comparison of Blood Flow Changes with Soft Tissue Mobilization in the National Library of Medicine

39:43 Post Exercise Muscle Soreness

40:17 NIH Low Back Pain fact-sheet, Dr. David Johnson on his Functional Approach to Curing Back Pain

40:35 Deskbound by Kelly Starret is the best resource on tightness and issues arising from sitting culture

43:20 Subluxation & Performance, a review of the literature

44 Asymmetry During Functional Movement Screening and Injury Risk in Junior Football Players: A Replication Study

44:22 'The Bag Skate in Hockey' by Pure Hockey

45:46 Sleep & Performance by SI, Sleep Position for Health by WebMD

45:55 Understanding Midline Stability & Neutral Spine with Todd Widman

46:09 Social aspect of Exercise

50 Cueing the Hip Hinge by the Prehab Guys

51:54 The best resource on compound movement is The CrossFit Training Guide

58:20 Spinal Principles with Dr. Kelly Starret

59 hip function in hinging and athletic movement from Princeton U

60 neurological role in movement patterns by Encyclopedia Brittanica

61:53 in-season strength and conditioning for nhl hockey players from Research Gate

64:36 specificity in youth sports, Overuse Injuries in Youth Athletes

65 in-season strength and conditioning for youth athletes

1:10 early peaking in youth athletes

1:12 Multi-Sport Athletes Beneficial or Deleterious by Therapeutic Associates

1:18 CrossFit Sport

1:18 Individualizing a program for high level athletes by Frontiers in Physiology

1:19 sprinting mechanics

1:19 Physiology of Hockey by PubMed

1:21 athleticism and skill development

1:22 type 2x athletes, Range of Motion, Mass and Hockey

1:23 change of direction and intelligence in sport

1:23 VO2

1:27 annual planning for sport by Elite FTS 

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live. 

In this episode, I sat down for a conversation with University of St. Thomas Psychology Professor Dr. Jhon Wlaschin. Jhon and I share a passion for data, fitness, and performance. I wanted to get Jhon's perspective on these topics as a Professor of Psychology. We also discuss Jhon's own journey with health and fitness, including his heart surgery and passion for the sport of squash. 

1:52 social psychology 

3:00 history of squash 

3:44 cholesterol and heart health 

4:43 triple bypass surgery 

5:56 whoop 

9:00 Lipitor and heart health 

9:00 smoking and heart health 

13:15 plant based diet for heart health 

13:30 Mediterranean diet for heart health 

13:31 psychology of weight loss 

14:11 carnivore diet 

19:58 ptsmn, plucinski, Dan Buettner 

20:45 power 9 and plant slant 

21:45 cholesterol and plant vs animal based foods 

21:48 fiber and plant vs animal based foods 

22 cholesterol myths 

24 David Diamond on 'Deception in Cholesterol Research'

24:10 cholesterol and plaque stability 

25:48 side effects of statins 

26:48 CHIP 

29:50 flow

31:48 Maslow 

34 characteristics of flow 

34:30 skill and competency and 4 stages of skill acquisition 

37:57 thinking fast and slow

46 10 general skills 

49:30 strain 

61 Michael Phelps pregame routine 

1:03 Conscientiousness  

1:06 sleep schedule 

1:07 alcohol and recovery 

1:19 parasympathetic and sympathetic balance, tunnel vision

1:25 Zen and the Art of Motorcycle Maintenance 

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live. 

In this episode, Catalyst Athletics Athlete & TPHMN Performance Coach Caitlin Schad tells her story of making the Catalyst Team and tells us how her breathing and meditation practice has helped her in her sport. Caitlin explains why her approach to training, breathwork and meditation is not a one-size-fits all approach and how this has influenced her coaching. 

Caitlin Podcast Shownotes 

 

(1:44) Plainview, MN 

(2:23) Kinesiology Bachelor of Science at University of Minnesota

(3:00) Tucker Center on Girls & Women in Sport

(4:30) The sport of weightlifting 

(4:55) Link to U25 Nationals Footage, Caitlin is in the 76kg category

(5:51) Catalyst Athletics 

(9:38) Olympic Weightlifting by Greg Everett

(11:20) Bulgarian Method in Olympic Weightlifting 

(16:23) training camp with greg & pyros dimas

(16:42) Power vs Aerobic responder considerations 

(21:04) Overhead range of motion and strength considerations for weightlifting 

(22:27) PTSMN working overhead 

(25:43) Recovery Methods: Napping, Contrast Method (Heat and Ice, Shower), Downregulation 

(26:38) Breathwork & Meditation for Training and State Optimization 

(28:21) Wim Hof, Shift State

(31:08) Link to Caitlin hitting a big clean

(31:32) Buffalo link on Max’s linkedin

(34:25) Parasympathetic vs Sympathetic State 

(34:30) Brian Mackenzie Art of Breath 

(34:55) Nasal Breathing and Parasympathetic State 

(35:12) Mouthbreathing and Sympathetic State, Tunnel Vision & Sympathetic State

(36:30) Superventilation & Wim Hof 

(38:28) ‘The mind is the king of the senses, the breath is the king of the mind.’ B.K.S. Iyengar

(40:45) Why Zebras Don’t Get Ulcers, PS vs S tone

(41:59) Superventiliation vs Hyperventilation

(44:43) diaphragmatic breathing 

(45:00) the benefits of nasal breathing, intro to nasal breathing 

(45:08) Dr. Andrew Weil, 4-7-8 Breathing Technique 

(47:20) Meditation Practice : Headspace

(49:50) Waking Up App by Sam Harris 

(52:42) The observer of your thoughts 

(56:42) @therealcaitshady, @thepowerhousemn

(57:03) wu-tang forever

(58:00) 4thworld, lastnamelipset, 

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life.

In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live. Our first guest is The Power House MN's lead Nutrition Coach Gina Fangel 

‘Universal prescriptions’ as a concept it not my idea, I first heard Kelly Starrett talking about it in this way in one of his MobilityWOD videos regarding squatting technique.

Gina Fangel on tphmn website.

To schedule with Gina, call 651 699 4864, or visit https://tphmn.com/health-nutrition-coaching/ and fill out our nutrition intake survey.

(3:30) Food is Not Fuel article from Precision Nutrition. 

(5:00) Exercise and mental health, American Academy of Neurology

(15:38) Should you eat a keto diet?, Harvard Medical School; Keto Diet Review from Harvard Medical School 

(17:07) Low Carb High Fat (LCHF) for weight loss and performance

(18:52) Training Peaks Podcast with Dr. Stacy Sims

(19:08) Stacy Sims on gender specific nutrition 

(19:38) Profile Genetic Test 

(21:18) Genetic Test for carbohydrate tolerance, DNAFIT

(22:53) LCHF for Endurance Sports, adaptation to LCHF, art and science of low carb 

(23:58) N=1 approach to nutrition with Robb Wolf 

(24:07) WHOOP 

(25:29) Keto Diet Macronutrient Ratios

(25:43) Paleo Diet Risk Factors from UC Davis 

(28:08) Field Notes on the Future of Food by Dan Barber

(30:30) Whole 30 vs Paleo from US News

(31:05) Orthorexia from WebMD

(34:14) What is a plant-based diet and why you should try it? From Harvard Med School, Pipe Trades Services of Minnesota Family Health and Wellness Centers, vegan vs plant based vs vegetarian, Complete Health Improvement Program  

(35:15) Nutrient density vs Caloric density from American Council for Exercise

(35:36) The Role of Fiber in the Diet from The Mayo Clinic

(36:30) The Quality of Carbohydrates from Harvard Medical School 

(37:41) 'Food Revolution' from the National Institute of Health, 'The Protein Flip' Menus of Change from Stanford

(39:43) Mediteranean Diet Review by the Harvard Medical School 

(40:00) The 11 Food Guidelines from The Blue Zones 

(40:57) Using Keto as a Short Term Weight Loss Strategy 

(42:00) plant based products as processed food, beyond the meat burger 

(42:36) What do all these diets have in common? The Game Changers Documentary

(46:25) Precision Nutrition Levels 

(47:00) Mark Versetegen

(48:38) Omega 3 and 6 fatty acids

(49:12) 'Red Meat: The Evidence' by Dr. Zoe Harcombe nutritional value of high quality meat 

(51:20) Precision Nutrition 'Macronutrient Calculator', OPEX article 'What Does an Athlete Eat?'

(52:00) Healthy Plate Comparison from Harvard Medical School, Precision Nutrition Healthy Plate

(54:00) @ginafangel 

(54:00) Nutrition Survey on TPHMN website 

(58:00) @winyourlife, @thepowerhousemn, @lastnamelipset, @4theworld