Krissy St. Jean is my guest this week. After spending more than a decade as a nurse in traditional healthcare settings she started her own functional medicine nurse consulting business, St. Jean Functional Health, in January of 2024. Now as a holistic integrative nurse, she offers a conventional and complementary approach to healthcare that cares for the whole person rather than an organ system. And it’s her specific approach to optimizing sleep, nutrition, and stress that our conversation focuses on today. As athletes and coaches ourselves, we agree that excellent health is a pre-requisite for optimal fitness. And these three areas are part of the foundation of that excellent health. Guest Provided Link: St. Jean Functional Health, PLLC Recommended Reading Why We Sleep: Unlocking The Power Of Sleep And Dreams, Matthew Walker, PhD
Scott Gordon is my guest this week. The wild places here in the northeast are a soul soothing escape for many from near and far. And perhaps because of their unassuming nature, these inviting mountain tops can sometimes lull the experienced and inexperienced alike into situations that quickly go from “wonderful day in the woods” to “tragic day in the wilderness”. And few understand this better than Scott. As a member of the New Hampshire Outdoor Council and an avid hiker, he takes his role in promoting the safe and responsible enjoyment of the backcountry through education and information sharing quite seriously. If you enjoy hiking in the White Mountains of New Hampshire, or frankly any other wilderness, this will be valuable information. It might actually save your life. Guest Provided Resources HikeSafe 10 Essentials: ● Pocket Knife ● Rain Jacket & Pants ● Fire starter ● First Aid Kit ● Whistle ● Headlamp or flashlight ● Water & Food ● Warm Clothing ● Compass ● Map Hike Plan ● Keep the goal reasonable within the scope of your ability. ● Avalanche terrain, climbing terrain, winter hiking require a different perspective, gear, and skill set. ● Communication: Leave plans with someone which includes start and estimated finish times, trails, bailout options, plan B, gear, food, water carried, and people in the group. Specify a person designated to call S&R at a designated time with enough flexibility to not be calling out prematurely. This is the ideal. ● If you leave a plan and a time, you commit to a plan and a time unless your safety deems otherwise. ● If you start in a group, it's best to stay in a group. Conditions may require otherwise. A group of four allows an injured person, nurse, and two runners. ● Groups are not necessarily safer than solo. Group dynamics really matter. ● When to turn back: when the weakest person in the party should turn back (hard to gauge sometimes). Bad weather, fatigue, changes in trail conditions, water crossings, animal encounters, snow conditions, and of course, unexpected complications (forgot food or needed gear), when your instinct says to turn around, and time of day (!) are all reasons to turn around. New Hampshire Outdoor Council: https://nhoutdoorcouncil.org/ New Hampshire Fish & Game Hikesafe Card: https://www.wildlife.nh.gov/get-outside/hiking-safety Mount Washington Observatory Weather Forecasts (Higher Summits, MWV, Regional) https://mountwashington.org/weather/ Northeast River Forecast Center (River https://www.weather.gov/nerfc/ Mountain Forecast (Mountain Specific Weather Forecasts) https://www.mountain-forecast.com/ Hikesafe 10 Essentials and The Code: https://hikesafe.com/the-code WMNF Closures and Alerts https://www.fs.usda.gov/whitemountain New England Trail Conditions (crowd sourced, but valuable info) https://newenglandtrailconditions.com/ Recommended Reading: Where You’ll Find Me by Ty Gagne The Last Traverse by Ty Gagne Critical Hours by Sandy Stott Not Without Peril by Nicholas Howe Deep Survival by Laurence Gonzales Bushcraft 101 by Dave Canterbury
I’m Chris Dunn and I am an exercise physiologist and owner of Ascend Human Performance Coaching. Today’s episode is the first in a series about endurance sports-related injuries, specifically conditions known as tendinopathies. The special expert guest for this series is Dwight Hartman. Dwight is a physical therapist with four decades of experience in the field. He is presently the owner of Hartman Physical Therapy in Hingham, MA where he offers among other things therapeutic exercise instruction, shockwave therapy, dry needling, cold laser and infrared light therapy, instrument assisted soft tissue mobilization, and balance and proprioceptive training. It’s truly an honor and a pleasure to not only call him a colleague, but also a great friend. Guest Provided Link: Hartman Physical Therapy
I’m Chris Dunn and I am, by profession, an exercise physiologist and human performance coach. I am the founder, owner, and operator of Ascend Human Performance Coaching. I am driven every day by the knowledge that each of us possesses the capability to give more, to do more, and to be more than just the ordinary. This special Human Performance Workshop series will provide science-based actionable tools to help you elevate your performance to the next level. The Loon Mountain Race is one of the premier mountain races in the United States. Located in Lincoln, NH the event regularly draws hundreds of participants from across the US and around the world. The race has hosted numerous national championships, and as such, is one of the greatest physical tests in the sport today. While nearly six miles and 3000 feet of vertical gain is a challenge in anyone’s book, the final kilometer of the course on the double black diamond ski slope known as Upper Walking Boss averages a soul crushing 40% grade with short sections in excess of 50% grade. The mixture of exhaustion and exhilaration as you stand on top of North Peak at the finish is something you must experience to fully understand. Today, in part one of a three part series, we are going to talk about how to prepare for this epic race at this time of year. I’ll draw upon my knowledge as an exercise physiologist and human performance specialist, my years of past experience as the race director of the event, and what I learned as a participant of the race. Ascend Human Performance Coaching, LLC Synergy Stack® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Chest/Leg CircuitChest Press, DB or machine (10)Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Back/Leg CircuitSeated Row (10)Pull-Downs (10)Step-Ups (10/side)Shoulders/Leg CircuitShoulder Press, DB (10)Shrugs, DB (10)Single-Leg Squats (10/side)NOTE: Volume may be added to any circuit by including additional chest, back, and/or shoulder exercises.ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Antagonist Pair Coupling® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Circuit #1: Push->Pull (primary)Chest Press, DB or machine (10)Seated Row (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)NOTE: Volume may be added by including an additional circuit of primary push/pull exercises.Circuit #2: Push->Pull (secondary) [no rest]Chest Flyes, DB or machine (10)Reverse Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Rotary Mobility® No Cost Resources (AHPC)
Today’s episode is the first in a series about mindset. The special expert guest for this series is Holly Blais. Holly is a board certified behavior analyst and licensed applied behavior analyst with more than 20 years of experience in education, applied behavior analysis, and leadership. She is one of the behavior analysts at Exeter High School in Exeter, NH with a specific professional focus on educators and leadership. She is also the founder of Projectlife Services and the cofounder of Behavior Solutions Collaborative where she also works as a behavior analyst. Consistency is perhaps the most powerful force in nature. It is most certainly the most significant variable in exercise prescription. But how do we attain unbending unwavering consistency? More specifically, how do we find the will to do the things we need to do when we don't feel like doing them? It's my personal and professional belief that those among us with a deep understand and emotional connection to their purpose (their WHY), their vision (their WHERE IS THIS LEADING), and their mission (their HOW) consistently outwork and outperform their peers. Our conversation today covers valuable insights into tapping into the bountiful potential of discovering our purpose, our vision, and our mission. Projectlife Services https://www.projectlifeservices.com/ Behavior Solutions Collaborative https://www.behaviorsc.com/ Ascend Human Performance Coaching, LLC https://www.ascendendurancecoaching.com/
Patty Higgins rejoins the show this week. In December of 2022, as we were all working on our goals for the upcoming year, I challenged her to “Think Big”. What she same up with was audacious even by “big thinking” standards. In the course of the 2023 calendar year her goals were to qualify for three unbelievably significant events; the Boston Marathon, Ironman 70.3 World Championship, and Ironman World Championship in Kona, Hawaii, the mecca of triathlon. As we crafted the plan it quickly became apparent that as undoubtedly important as the long runs and the big bricks would be, her commitment to the “little things”, her “small acts”, would ultimately be the key to her success. What happened next is the stuff of legend.
Dave Abbett joins the podcast this week. What inspires someone at 57 years of age to quit their job and set out on 2190 mile northbound odyssey on the Appalachian trail? Better yet, how in the world does someone prepare to do it; physically, financially, logistically? And to top it all off, to do it while following the carnivore diet. In a nutshell, this is Dave’s story. We sit down to chat about his “why” and the six things he’s laser focused on now that he’s less than 100 days from standing atop Springer Mountain in Georgia. Guest Provided Link Dave's YouTube Channel https://www.youtube.com/@daveabbett
I’m Chris Dunn and I am, by profession, an exercise physiologist and human performance coach. I am the founder, owner, and operator of Ascend Human Performance Coaching. I am driven every day by the knowledge that each of us possess the capability to give more, to do more, and to be more than just the ordinary. This special Human Performance Workshop series will provide science-based actionable tools to help you elevate your performance to the next level. In this episode we are talking about how to optimize your off-season. We’ll cover what defines an off-season, the objectives of this time period, my 50% rule, and the essential elements of flexibility & strength. Ascend Human Performance Coaching, LLC
Brandon Newbould joins the show this week. “Humility is not thinking less of yourself, it is thinking of yourself less.: -CS Lewis. In this age of endless self-promotion, in which achievements, position, and influence blow down from high like a Chinook wind, Brandon is a breath of fresh air. He doesn’t post on Facebook otherwise you’d probably already know he’s an accomplished professional musician. He doesn’t use Instagram or you’d already know he won the Baystate Marathon twice (8 years apart), PR’ing that second win. Lastly, he doesn’t have an X account, or you undoubtedly would have noticed that, as a prep school XC and track coach, he’s help develop athletes with professional running career aspirations. All of this is what makes him so incredibly fascinating. If you really want to know what makes him tick, rather than asking how his running is going, ask him what book he’s reading.
Richie Blake is my guest this week. Oftentimes the decisions we make as teenagers have a profound impact on the trajectory of our lives. As was the case for Richie. If not for a friend “talking him into” going out for the cross-country team in 7th grade it’s hard to imagine things would have turned out the way they did. When running is recreation, avocation, and occupation it’s fair to say it’s an important part of life. As an athlete, a coach, and a business owner he shares valuable insights on a life spent in a lifetime sport.
Katy Doyle is my guest this week. Food is a ubiquitous and essential element of our human experience. It is almost always in our consciousness. Many of us have and maintain a healthy relationship with food. Unfortunately for some, food and food choices can serve as an unhealthy control mechanism in periods of turmoil. Eating disorders can co-occur with addictive behaviors making things exponentially more serious. Exercise is by and large a healthy life enhancing choice. But for a few vulnerable individuals a line can be crossed resulting in addiction. When an eating disorder and an exercise addiction are coupled, spinning into the abyss is almost inevitable. The important message here though is that help is always available, and nothing is insurmountable. This is Katy’s story.
Ray Calabro joins the show this week. The poet and essayist Tyler Knott once wrote, “Mountains know secrets we need to learn. That it might take time, it might be hard, but if you hold on long enough, you will find the strength to rise up.”. When Ray reached out to me in June of 2000, he was looking for some direction. What initially started as a journey back to health and fitness would become an odyssey of amazing discovery. That we were able to experience it together was a gift.
Nancy Eckerson is my guest this week. This lifelong New Hampshire resident is as connected to the New England running scene as anyone I’ve ever known. And that connection run deep both personally and professionally. When running came into her life in her late 30’s it was a way to improve her health and fitness. Over the next three decades her passion for running would help her build strong friendships and create opportunities to combine that zeal with her love of writing. Her successful weekly running column, featured in Foster’s Daily Democrat, Portsmouth Herald, and Seacoast Sunday, are evidence of that. She shares what she’s learned over the last thirty years covering the sport of running and being a runner herself. Guest Provided Link Seacoast Moms
Warren Angell joins the show this week. What are the chances running can save your life not once, but twice? Well that’s exactly what happened to Warren. At two very different times in his life, for two very different reasons, running was his salvation. Yet despite that, as you’ll hear, running isn’t what defines him. This intrepid explorer lives by the philosophy that “adventure is everywhere”. And he, more than anyone I’ve ever met, embodies that credo. I mean seriously, who finishes an Ironman distance triathlon a year after learning how to swim? Guest Provided Link: Roadside America
Dave Dunham (Double D) is my guest this week. If you just go by the numbers (if you know Dave, you know he’s a numbers guy) he’s run over 157,000 lifetime miles in 18 countries and all 50 states. During his five decades as a runner he’s run, raced, and won on all surfaces, in seasons, and across all distances from the mile up to 100 kilometers. That incredible success has earned him multiple Hall Of Fame recognitions, Runner Of The Year awards, and enough gold medals to start his own bullion depository. But he’s been much more than just an elite athlete during this time. His contributions to the sport include coaching, race directing, and advising. As New England mountain runners and race directors we also have him to thank for the USA Track & Field Mountain Circuit which he founded. Join us as we discuss the origins of New England mountain running, the challenges it faces, and the opportunities to grow the sport in underrepresented demographics.
Jen Shultis joins the show this week. A decade ago she traded the gnarly, rocky, & rooty east coast trails for the buffed, breathtaking (literally), alpine tundra trails of the Pacific Northwest. But her trail running hasn’t been limited to Cascadia. She’s raced dozens of ultra’s all across the US. And with as much time as she spends in the woods, specifically in the Kitsap Peninsula of Washington State (ie. the epicenter of cryptozoology), you’d think the likelihood of an encounter with Bigfoot would be pretty high. And in this case you’d be right, but not exactly in the way in the way you imagine. Admit it, you’re intrigued. Guest Provided Links Olympic Mountains Trail Races Mountain Peaks Racing
Thomas Dal Molin, Jr. joins the podcast this week. A decade ago, as an undergrad at the University of New England, he walked into my office to interview for an internship. I chose one of his classmates instead. Two years later, undeterred by that rejection, he contacted me again looking for an internship. At that point how could I say no? That decision turned out to be one of the best of my clinical career as that Master’s level student would become a trusted colleague, great friend, and potential successor of my professional coaching business. This is the story of how it all came to be.
Mark Traeger is my guest this week. No doubt a visit to his bicycle shop is a commitment (I’ve never spent less than 45 minutes in the shop), but to understand this hilarious eclectic fast talker is to get to know a successful business owner who cares deeply about his community. Mark immigrated from New Jersey to New Hampshire more than twenty years ago and started a small business in a mill town without a mill. This local bicycle shop owner is independent only in the sense that he’s not beholden to one big brand. And that becomes evident when you hear him mention, by name, the other businesses and business owners that also call Rochester, NH home. He shares his experience as a small business owner in a small town and a large industry that has changed a lot in the past two decades. Guest Provided Links https://www.facebook.com/CthulhuBikes/ https://www.instagram.com/mark_traeger/ http://tricitybicycles.com/
Bob Dion is my guest. His name, and his snowshoes, are synonymous with northeast winters. More specifically, snowshoe racing in the northeast. If you’ve been to a snowshoe race in the last decade anywhere east of the Mississippi you’ve seen those orange tipped Dion 121’s. The premier and preferred racing snowshoe for elite athletes and recreationalists alike. But despite how many Dion Snowshoes you’ve seen at races throughout the years, it hasn’t always been easy to own and operate a niche business. Even if you have cornered the regional market. Bob shares the story of the origins of Dion Snowshoes and some of the challenges throughout the years. Guest Provided Link https://dionnevitrek.com/collections/dion
Dr. Andrew Best joins the show this week. A Cat 1 mountain biker and assistant professor of biology at the Massachusetts College of Liberal Arts his IG handle is aptly the “shreddy_professor”. Make no mistake, if you talk that talk you darn well better be ready to back it up. And he has, for a few decades now, both on two feet and lately on two wheels. As an elite level road runner in his 20’s and early 30’s he developed a passion for marathoning and became pretty good at it in the process with a 102nd overall finish at the 2007 Boston Marathon and an overall win at the 2009 Providence Marathon. But a very mysterious foot injury forced him off the pavement onto a more favorable surface and a more compatible community. Throughout his 30’s trail and mountain running would be come what he would describe as his most favorite training and racing he’s ever done. And no surprise, he was really good at that too. But in 2019, once again because of injuries, he'd be forced to walk away from those sports as well. His landing spot? I’ll let him tell that part of the story. Guest Provided Links: IG @shreddy_professor https://www.therunningprimate.com/