Find Fit

Professional disc golfer: Justin Dasilva www.pdga.com

https://www.trevorkasheynutrition.com

Guest: Cian Dalton Cian is passionate about breathwork and is a certified instructor of the Wim Hof Method (WHM) of breathwork, cold therapy and mindset training. Cian is co-owner of The Stretch Space ​​https://www.thestretchspace.com/ or https://www.instagram.com/thestretchspace/ Show Notes: A regular day  at the stretchspace- breath, and stretch therapy. Stretching and letting go, tough with busy City life. Letting go in the exhale of a breath. Breathing will affect stretching and could increase intensity of the stretch and it’s important to notice these subtleties. Longevity of fitness, breathwork and flexibility. Sympathetic and Parasympathetic. Two modes:Sympathetic (fight, flight, or freeze): if you see a bear, inhale breathe through the mouth, one breath shifts the nervous system into to fight/flight, heart rate accelerates to pump blood to the extremities, pupils dilate , saliva shutdown Parasympathetic: say it wasn’t a bear exhale, blood comes back to the core, pupils constrict, heart rate slows down. Working In: Stress Management Strategies to stay in parasympathetic: Controlled breathing - long slow exhale, box breathing (4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold) Tap muscles- to reconnect with the body a be present Mindset is important: in boxing you tell the boxer who is losing he is winning and the boxer who is winning is losing. Recommendations to start cold journey: Breath work first 3-4 rounds then a cold showers 15 seconds minimum After the cold allow your body to warm up Then stretch and move 🎸Music by: Behind Closed Doors - Song: Six String Loaded

Happy New Year! Are you ready to join the Find Fit Tribe and join us on this journey to redefine the way we look at being fit. Today’s episode Colin and I cheers to a new year and go over our January “Find Fit” Pillars. For a list of the pillars and for a follow along check list follow us on Instagram: find.fit And if you like today’s episode remember to rate our show and please leave us a review. 💪 #FindFitTribe

A solo-cast today on Fit Mind: Happiness & Self-Fulfillment. If you liked today’s episode please leave a review or follow us on Instagram: find.fit Enjoy!

Guest: Dr. Christopher Swart. Chris is located out in Boston and has a PhD in Exercise Physiology and has been a college professor for over 7 years. He is an active member in the health and fitness space. https://www.instagram.com/doctor.swart/ - Show Notes: Nutrition- It's important to understand what's your goal. If it's weight loss - then you focus on diet first. If it's building muscle the focus should be on strength training first then nutrition. Protein and carbs are important building blocks of healthy life. General recommendation 0.7g-1g of protein per pound of bodyweight for someone who is regularly active. When balancing out your nutrition it's important to understand what you are doing in a day and how much energy you will need. Myth: what worked for a friend can work for me . Everyone is different and it's important track progress to identify change for yourself. Carbs are fast energy and fats are slow. Movement is medicine. Before working out you want to be doing dynamic movements and not static stretching. Static stretching is best for recovery days. Dynamic warmups - getting ready for what you're about to do. Watch rugby 7 warmup for a good example. Be careful and don't chase sweating or soreness as this doesn't equate to a more effective workout towards your goals. A high level general recommendation For cardio training is 120 to 150 min per week. With and emphasis of intensity over volume. Most important is balance across everything. Check out David Goggins https://youtu.be/5tSTk1083VY. Recovery- #1 is sleep. Impact of sleep on body composition. Recent studies show better sleep equals better weight loss. Better quality sleep better muscle gains. Breath parasympathetic - slow controlled breathing. 4 second inhale and exhale for 4 seconds through the nose and good for 4. 10 - 12 reps. Brings heart rate down and provide oxygen into the blood stream. Cold water immersion vs hot therapy. Studies show short duration cold and hot environment can marginally help with insulin sensitivity. Cold environment can help with cognitive function, increases adrenaline and decrease inflammation. Inflammation is good for muscle growth so cold would not be good for a body builder. Context is important. Big myth a little is good so more must be better. Book recommendation: how to win friends and influence people https://www.amazon.ca/dp/0671027034/ref=cm_sw_r_apan_glt_i_B40JQ5W9S1E1K5D3D5F1?_encoding=UTF8&psc=1. No one really cares what you know until they know how much you care.

Guest: Tanessa Shears, a health consultant helping entrepreneurs eliminate brain fog & boost their productivity, energy & focus with easy bio-hacks. tanessashears.com/energy (12 Ways to Biohack Your Energy) tanessashears.com/podcast (Becoming Limitless Podcast) Instagram: instagram.com/tanessashears Blueprint: 1) Wake up 5-530, coffee, 20-30 minute workout 2) Evening routine 7:30pm electronics off, put kid to bed, wind down, read 20- 30 minutes and sleep.  Show Notes: How is our brain supposed to perform? Imagine you buy this supercomputer and all you do is browse the internet. The purpose of sleep is to reboot your brain, provide clarity and focus and restore your brain for the next day. Where do I begin with sleep? Get a basic sleep tracker as we don't have a natural way to track our sleep. First, educate on sleep opportunity versus actual sleep that you get. For the average person 1-1:15 minutes where people are awake either getting to sleep or going to the bathroom. The time spent prior to sleeping is a sleep opportunity.  By tracking your sleep you can review your patterns and review whether you are getting enough sleep - one way to increase the quantity of sleep is to start small by increasing sleep opportunity by 30 min at a time. The brain has different speeds Beta is when we are alert and focused, there are many times when people are trying to go to sleep when still in beta. Ultimately the brain needs to shift into Alpha then Theta and Delta,  Ways to get out of Beta to help slow down the brain are to remove screens, read a fiction book.  Troubles falling asleep:  1) Cortisol levels too high caused by stress, thinking, worrying, analyzing, planning, ruminating 2) Melatonin: Our old programming - the sun comes out cortisol rises, Sunsets and starts lowering signaling the brain to slow down. Our modern-day - we have lights and screens that are not allowing our bodies to naturally produce melatonin in time for when we want to go to bed. Tip in the evening shift from overhead lights to lower table lamps as your brain notices the difference. Set devices to filter blue light later in the evenings.  Red lenses -blocks blue, green, and purple lights- wear 1 hour before bed.  What happens if my brain won't turn off? The root cause is normally managing one's stress. This can be managed through journaling finding time to think and process and being aware your brain can be causing the stress by ruminating on things that are happening.  You want to allow your body to cool in the evening to help promote melatonin in the evening. What about staying asleep? If you wake up to go pee in the evening - try stop drinking water past 6:30 -7 in the evening. Creating a neutral sound state- get a sound machine and earplugs if you are a light sleeper. The key is to be consistent if its a sound, keep the same sound.  What about supplementing with melatonin? When traveling to different time zones, or for women during the menstrual cycle helping to supplement as the body is heating up melatonin will help with supplementing the reduced melatonin production.  🎸Music by: Behind Closed Doors - Song: Six String Loaded

Guest: Pax, Senior Fitness Trainer, Ice bather, bio hacker and avid monkey a-rounder. Full Bio Link  Pax's Daily Fit Blueprint -  1- Do the Grouse Grind (find a tall steep mountain to run up)- do check ins on your progress, ask yourself am I over training, under sleeping ect - love the process 2- Wake up have a bulletproof coffee 3- Melt the fuzz by easy morning movement - wrists, elbows, shoulders, spine, knees, hips, sitting on the ground and reaching around 4- Teach on helping how to live your rich life by taking on adventures in nature, soul, and connect with the environment and self 5- Do a workout 5 days a week, 2 days to relax with sauna or massage 6- Wind down in a dark room, with eye mask and mouth tape (refer to breath) Show Notes: Morning Routines: 5 Tibetan rights, breathing routines, passive hangs, and stretching (Melt the Fuzz) Fitness is to live a rich full life not just around how much weight you lift or how you look in the mirror.  Release your feet by trying to train without shoes or minimalist shoes such as vivo. Think of putting boxing gloves on your feet,  Recommended Books  The Joy of Movement: How exercise helps us find happiness, hope, connection, and courage - Kelly McGonigal The Bulletproof Diet - Dave Asprey  Breath - James Nestor 🎸Music by: Behind Closed Doors - Song: Six String Loaded

Guest: Colin-  friend, a Dad and the man behind the scenes of the Find Fit Podcast Blueprint for The FIND FIT December Challenge #FFITDECEMBER  1) Sleep - track it 2) Water - find a bottle and see how many you can drink daily (stay consistent and track it) 3) Nutrition - Eat at least 2 servings of green vegetables a day 4) Movement - Move outside - colder the better! Stay safe and be prepared 5) Breath - Wim Hof Breathing 3 sets a day 6) Supplements - Vitamin D and fish oil 7) Cold - Once a day 8) Heat - Sauna / Hot shower / or sweat! 9) Mind - Read 1 page of a book 10) Tribe - Play with family and friends ->>Show Notes - Summary of key points ->Sleep - Light plays a key role in the regulation of the circadian rhythm. The brain relies on sunlight to determine when to be asleep and when to be awake. When it’s dark, the brain responds by releasing melatonin, a hormone that induces sleep. When it’s light, the brain inhibits melatonin production in order to stay awake and alert. - During the winter, it becomes darker earlier as the nights grow longer At the same time, the sunlight you receive during the day is less intense than it is during the summer, so your brain has a harder time distinguishing between day and night. This difference in light exposure can also affect your melatonin levels, causing you to feel sleepier during the day. - Your brain may naturally prepare for bed later in winter than it would during the summertime, simply due to losing these light cues. On average, people go to bed 1.5 hours later in the winter than they do during the summer. They wake up later, too, especially on weekends when they don’t have to use an alarm clock and can rely on natural light and temperature to wake them up. Tip: Increase your exposure to natural sunlight throughout the day during the wintertime, even if it’s cloudy out. It may help to open your blinds and go for a walk in the morning. ->Water -find your sweet spot for water - track it ->Nutrition - If you’re wondering why you sleep so much in the winter, the culprit could be your diet. The average person gains about 1 pound during the winter. - It can be tempting to indulge in comfort foods during the holidays. But sugary and fatty foods aren’t only bad for your health; they disrupt sleep too. A poor diet can lower energy levels and increase sleepiness. - Alcohol is a sedative that can make you want to go to sleep. However, it doesn’t keep you asleep. Alcohol notoriously disrupts sleep - causing those who imbibe to wake up earlier than they’d like and increasing their sense of tiredness during the day. - Soups packed with antioxidants - ayurveda - squashes, beets, carrots, potatoes, and sweet potatoes that grow underground all summer are heavy and more dense 🎸Music by: Behind Closed Doors - Song: Six String Loaded

Episode 1: Find Fit: The Why Welcome to the first episode of the FindFit Podcast. Who is Ram Fit and what can the FindFit podcast do for you. I have been a trainer and fitness coach for over twenty years now. I have a vast athletic background in all types of fitness. Find fit is my legacy. I am not here to be another trainer or a coach. I am here to be an educator, dissect information for you, and look to help bring out the best in all of my listeners! I am here to learn just as much as share. What is FindFit and what and how can it relate to you the listeners. I am prepared to dive deep to help you all discover your own fit! I believe that in order to create genuine consistent results for our fit mind, fit body, and fit soul. We need to work daily on creating solid habits that will create longevity and long lasting results. I want to simplify fit and make it easier, more fun, and help not only to get you in better shape on the outside but also from within. I hope you will all redefine your fit in new ways and with new methods … The word fit according to Oxford dictionary is: “good health, especially because of regular physical exercise.” It’s time we change that definition and redefine it in a whole new way … Fit sleep Fit hydration Fit nutrition Fit movement Fit breath Fit supplements Fit cold Fit heat Fit mind Fit tribe This podcast will be only as good as the people or tribe that follows. So I want you to be apart of this podcast just as much as I am. If their is something you want to hear or need please leave me feedback. Moving forward use this podcast to create tasks for your every day life. My hope for these episodes is that you will be able to make your own list of actionable tasks to create a blueprint for your life. I will leave you with THE FINDFIT mission statement that I hope can relate to and give you a small preview of what kind journey we are about to take together: FIND WHAT IT IS THAT YOU WANT TO DO. FIND WHAT IT IS THAT YOU WANT TO ACHIEVE. FIND IT / LEARN IT / BELIEVE IN IT / ACCOMPLISH IT EVERY DAY! It is now time to discover Your Fit. Welcome to Find Fit I am your host Ram Fit and I am ready for this journey but the question is are you!? 🎸Music by: Behind Closed Doors - Song: Six String Loaded