The Airborne Mind Show

Latest Episodes:

#18 - Flexible Dieting, Nutrition Barriers, and Loving Your Own Skin w/ Krissy Mae Cagney Dec 13, 2016

Show notes

Krissy Mae is such a genuine and amazing human being. She’s battled with substance abuse for over a decade long and is working on a non-profit that provides free gym memberships to those struggling with recovery. She is the founder of Doughnuts & Deadlifts, Ello Supply, and Black Iron Gym.

Krissy has had the opportunity to work with an NFL franchise, was voted one of “The 30 Most Inspirational People Under 30” by Dick Talen’s Fitocracy, and is the author of Flexible Dieting (nutrition philosophies that she’s used to coach over 10,000 people).

In this episode, some things we chat about:

What behaviors hold people back from reaching their full potential with nutrition
What to do if you’re chasing a functional aesthetic
Backpacking, trends from adopting a plant-based diet, business lessons, and more

Show Notes:

(3:56) – Road to coaching over 10,000 nutrition clients
(6:56) – “What behaviors hold people back from reaching their true potential when it comes to nutrition?”
(8:30) – “What is your biggest problem with food and why have you had hang-ups in the past?”
(9:00) – “Macro Hoarding” and the “Wing It” approach
(10:26) – “What happens when you hit the number you wanna see on the scale?”
(11:50) – Processes and habits that are staples for success with nutrition
(13:21) – The “why” behind switching to a plant-based diet
(14:45) – Some challenges that came with the switch
(16:00) – Trends from the switch
(16:45) – Billion-dollar question
(18:45) – Powerlifting and love for the iron
(20:36) – Falling off the wagon. “Are you even gonna remember this in 6 months?”
(22:30) – Three pieces of advice for people who want to dial in their nutrition
(25:45) – “If I were to open up your fridge, what are some staples I would find?”
(27:10) – Morning routine
(28:15) – Recommended reading
(31:00) – What allows connection with apparel brands
(32:35) – Business lessons
(34:00) – Backpacking journeys
(35:17) – ELLO Supply Co.
(37:50) – Using bodybuilding accessory work for a functional aesthetic
(43:00) – The holy shit moment that sums up all the other holy shit moments
(45:45) – One year to live
(47:00) – Biggest influences
(48:16) – Non-profit for anyone recovering from addiction
(51:25) – “Just be fu****g nice to people.”

👋🏽 Connect with Krissy:

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#17 - Functional Bodybuilding w/ Marcus Filly Dec 06, 2016

Show notes

Marcus pursued a collegiate soccer career at UC Berkeley, where he discovered his passion for what strength training can truly do. He has competed at the Crossfit Games 3x as an Individual and 3x in the Team division. He is also the captain of Phoenix Rise, the GRID league champions of 2016. Marcus is also the co-owner of Tj’s Gym in Mill Valley and the founder of the supplement company Revive Rx.

Show Notes:

(6:36) – Leaving medical school to become a fitness professional
(9:10) – Designing a supportive environment with friends and family
(11:50) – The billion-dollar question — challenging some basic assumptions of what it means to be healthy
(17:40) – Functional bodybuilding
(24:09) – Different approaches to achieving structural balance
(27:40) – Training balance, coordination, and agility more specifically
(31:55) – Understanding, feeling, and translating body awareness to your workouts
(38:50) – Looking at motor learning as cyclical
(41:15) – Aesthetics as a byproduct
(46:45) – Difference in the environments of a GRID Match vs a CrossFit competition
(49:40) – Morning routine
(50:50) – Supplements and nutrition
(54:22) – One year to live
(56:47) – Recommended reading
(1:00:15) – Peaking behind what shapes the athleticism and what life looks like
(1:04:13) – Investigate what it means to have a diverse Strength background. Can you perform movements that aren’t in your conventional sport or program?

👋🏽 Connect w/ Marcus Filly:

Website: https://functional-bodybuilding.com/
Website: https://www.changemakeracademy.com/
Instagram: @marcusfilly

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#16 - Becoming Harder To Kill w/ Jerred Moon Nov 29, 2016

Show notes

Today, I talk to Jerred Moon. He is the Founder & Creator of End of Three Fitness & Garage Gym Athlete and the author of the best-selling book The Garage Gym Athlete & Killing Comfort. He's a former physical training leader and fitness program manager within the US Air Force Special Operations Command.

We dive into how he went from training to become a fighter pilot to coaching hundreds of athletes from military operators to stay-at-home moms. We chatted about Murph workouts, harder kill, the principles behind barbell training, and effective training for strength building.

Show Notes:

(04:15): Jerred experiences and background
(11:33): How to do the EMOM training?
(15:43): Influences and learnings
(19:10): What is harder to kill?
(21:48): Incorporating Murph workout
(27:14): Categorizing people and benchmarks used
(30:24): Different types of the nutrition coaching programs
(35:18): Types of workouts
(47:53): Mental toughness vs. mental Tough
(49:21): Rapid fires questions

How to Connect with Jerred:

Website: https://www.endofthreefitness.com/
Website: https://www.garagegymathlete.com/
Instagram: @eo3_fit
Youtube: Garage Gym Athlete

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#15 – MentalityWOD | Rewiring Thought Patterns To Overcome Anything Nov 22, 2016

Show notes

In this episode, I talk to Dawn Fletcher. She is the owner and founder of Mentality Wod and Driven Mind Training. She has a Master’s Degree in Kinesiology with a focus in Sport and Exercises Psychology, is a Certified Strength and Conditioning Specialist, as well as a CrossFit Level 3 Coach. Her niche is mental performance coaching as she believes mindset is the greatest determinant of success.

Over the last 16+ years, she coached more than 25 CrossFit Games Athletes, National Champions, Triathletes, Military Service Members, Endurance Athletes, Entrepreneurs, Doctors, Coaches, and thousands of others to major accomplishments.

We discuss managing fear and other emotions that we sometimes hate to experience and training yourself to bounce back within seconds, measurable ways that you can use to assess your mental strength and tools that you can use to push your end limits with every workout and so much more.

Show Notes:

(04:27): How Mentality Wod started
(09:06): Difference between the competitor and everyday exerciser
(11:54): Directing your thoughts and actions
(15:52): Mental prep for training
(19:35): Managing fear and other emotions during training
(23:56): Training exercises for athletes
(25:26): Tools that you can use to push your limits in every workout
(27:38): Measurable ways that you can use to assess your mental strength
(31:54): Episode summary and takeaways

Connect with Dawn:

Website: https://drivenmindtraining.com/
Driven Mind Training Instagram: https://www.instagram.com/drivenmindtraining/
Driven Mind Training Facebook: https://www.facebook.com/DrivenMindTraining
Dawn Fletcher Instagram: https://www.instagram.com/dawnmfletcher/

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#14 - The Invictus Mindset w/ CJ Martin Nov 15, 2016

Show notes

CJ Martin is the coach behind 40+ Games athletes including the likes of Lauren Fisher, Josh Bridges, Rasmus Andersen, and many more.

He specializes in helping athletes prepare for the CrossFit Games, coaching both teams and individuals at Invictus as well as athletes across the United States and the United Kingdom through online coaching and program design.

C.J. is fascinated with the role of the cerebral side in sport and fitness, which he actively uses to help his members overcome self-doubt and perceived limitations to reach their full potential. The Invictus Mindset originated from everyday conversations that proved to be a vital role in the success of any program.

He is also co-founder of Kids Helping Kids, a non-profit organization that has raised nearly $4 million for neonatal intensive care and pediatric units throughout Oregon, and he currently serves on the Board of Directors of San Diego Youth Services.

From a securities fraud & litigation lawyer to a gym owner to a world-renowned coach, we dig into his processes and principles for programming, continually learning, and so much more.

Some things we chat about in this episode:

Getting better at weightlifting and CrossFit at the same time without one taking away from the other
Actionable nuggets from The Invictus Mindset that the everyday athlete can start using
Starting on the same playing field as everyone else, how did C.J. get to where he is now at such an effective and efficient rate?

👋🏽 Connect with CJ:

Website: InvictusFitness.com
Instagram: @crossfitinvictus
Instagram: @cjinvictus

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#13 - Unscared | Slow Dance With Fear: Breathing For Performance And Recovery w/ Brian Mackenzie Nov 08, 2016

Show notes

Brian Mackenzie is a human performance and movement specialist. He has studied performance and movement for more than a decade along with altitude, hypoxia, breathing mechanics, heat, and cold exposure.

He co-authored the book “Power Speed Endurance”, and NYTimes Best Seller UnBreakable Runner. He founded and created Power Speed Endurance (PSE), which specializes in movement & skill development with an emphasis on running, cycling, and swimming mechanics. MacKenzie’s program has taught over 50 seminars per year (on avg since 2007) worldwide.

Mackenzie and his programs have been featured in Muscle & Fitness, Men’s Health, Competitor Magazine, Runners World, Triathlete Magazine, Men’s Journal, ESPN Rise, The Economist, Tim Ferriss’ New York Times bestseller The 4-Hour Body, Men’s Running UK, LA Sport & Fitness, Muscle & Performance Magazine, and Rivera Magazine.

Brian has worked with professional athletes with the likes of Laird Hamilton, Jamie Mitchell (10X Molokai to Oahu Paddleboard Champion and big wave surfer), Mark Healy, Kai “Borg” Garcia, CrossFit Games athletes including Rich Froning Jr (4X CrossFit Games Champion), and Annie Thorisdottir, and Olympic Gold Medalists such as Erin Cafaro (2X Olympic Gold Medalist in Rowing – W8+, Wife) and Taylor Ritzel (2012 Olympic Gold Medalist –W8+).

He has worked with several other professional and elite level athletes in sports spanning from Triathlon, Running, MMA, Swimming, Cycling, Rowing, Surfing, Base Jumping, to US Navy SEALS, Army Rangers, and many other Military and Specialty units.

In this episode, some things we talk about:

Science and physiology behind breathing, hyperventilation, breath-holding, and cold exposure
How using two practices can help you push the intensity much higher in your workouts
Tricking yourself into thinking you’re dying — and why it’s vital to train this state

Show Notes:

(2:45) – Learning, enlightenment, and formal education
(7:45) – Taking an artistic approach to learning
(17:00) – Wim Hof method, breath-holding — tricking yourself into thinking you’re dying
(25:20) – Linking breathing to performance and recoverability from a physiological standpoint, controlling your immune response
(28:20) – Being able to push your intensity much higher in workouts. “We could work somebody up who’s never done any breathing practices to get ready to do a 1RM and have them do a breathing cycle and I could almost put an 80% chance on them PR’ing.”
(32:00) – What are we measuring with breath-holding? Case study w/ Kelly Starrett, Missing out on free aerobic capacity
(35:45) – Measuring your stress levels w/ breathing — performance or daily life stressors
(37:54) – Exercise Post-Oxygen Consumption (EPOC) levels for recoverability
(40:31) – Lion and the antelope “The cold has a fascinating impact on downregulation and mood and recoverability.”
(46:30) – Progressions and practical ways to apply cold into your life without submerging yourself in ice
(48:40) – Origins of Unscared — Dinner with Kelly Starrett and Dave Castro
(54:45) – One year to live
(58:45) – Learning from comedians
(1:07:20) – The greatest teaching and learning method — what you should walk away with from this episode

👋🏽 Connect with Brian:

Website: https://powerspeedendurance.com/
Website: https://www.brianmackenzie.com/

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

#12 - Inside The Mind w/ Ben Smith Nov 01, 2016

Show notes

Ben Smith is one of a select few athletes who has competed in the Reebok CrossFit Games every year since 2009 (8 consecutive appearances). He has finished on the Games podium four times and won it all in 2015 to become the Fittest Man On Earth. Consistency and hard work are the secret sauce — but we get to dig a little deeper in this conversation.

In this episode, we dive into:

How Ben mentally handles ruts in training
What’s going through his head in a workout — both competition and training environments
Relatable characteristics the everyday athlete and coach can take away from Ben’s journey

Show Notes:

(2:30) – Over 8 years of competing, what has evolved the most in terms of how you prepare for the Games?
(4:25) – “Mistakes”
(5:55) – What was your biggest weakness?
(7:45) – What is going through your head when you sit down to write your own programming?
(9:35) – How do you measure and track your progress?
(11:25) – How do you handle yourself mentally in competition vs day to day training?
(12:45) – Do you experience mental ruts in training? How do you handle that?
(14:20) – Being a gym owner and an athlete
(15:05) – What’s the environment like at CF Krypton?
(16:30) – If someone had an extra 15 minutes to improve their movement or performance, how could they best spend those 15 minutes?
(18:00) – When you’re doing a workout, what is going through your head?
(20:30) – What are some tools that everyday CrossFitter can start using in their own training?
(21:30) – What’s your favorite thing to do when you’re not training?
(22:40) – What do the first 60-90 minutes of your day look like?
(23:10) – What’s your nutrition look like?
(24:05) – If I opened your fridge, what are some staples I would find?
(26:18) – Biggest influences
(26:45) – What’re you excited about right now?
(28:35) – If you had one year to live, and everything you’ve done was wiped out, what would you do to get back to where you are?
(27:40) – What should a coach or athlete takeaway from this podcast?
(29:52) – How can we support your journey?

👋🏽 Connect with Ben:
Website: http://crossfitkrypton.com
Instagram: @bsmit13
Youtube: https://www.youtube.com/user/cbsmit1234

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#11 - Part 2 | Save Time By Assessing First Instead Of Guessing w/ Dr. Sean and Dr. Jeremy Oct 25, 2016

Show notes

In this part 2 of my conversation with Dr. Sean and Dr. Jeremy, we dive deeper into the assessment of your health, benefits of training, pain and dysfunction and so much more.

Show Notes:

(02:42): Deficiencies and strength balance issues
(15:07): Benefits of training
(18:08): Dealing with wrist injuries
(20:02): What is one arm high pole?
(23:43): Timeframe for people who experienced pain or dysfunction
(30:48): Inspiration and motivations for medicine
(35:28): Advice for people who have an interest in science
(39:03): Biggest influences
(49:06): How to connect with Dr. Jeremy and Dr. Sean
(54:15): Takeaways for coaches and athletes

How to connect with Dr. Sean and Dr. Jeremy:

Website: https://www.vatraspineandsport.com/
Instagram: https://www.instagram.com/activeliferx/?hl=en
Facebook: https://www.facebook.com/activeliferx

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#10 - Part 1 | Bulletproof your creaky knees, wonky hips, and weak ankles w/ Dr. Sean and Dr. Jeremy Oct 18, 2016

Show notes

In this episode, we'll talk about assessments, exercises, and ratios that you can use to find the root of your problem, the difference between chiropractors and physical therapists, why muscles feel tight, and areas where exercises address pains to name a few.

Show Notes:

(03:21): How Active Life Rx started
(10:38): Implementing appropriate exercise
(14:46): Chiropractor Vs. physical therapist
(17:52): Why do muscles feel tight
(19:43): Training needs assessments
(26:11): Areas where exercise addressed pains
(30:32): Knees, ankles, and hips dysfunctions and solutions
(33:56): Comparison between back squats and deadlifts
(45:08): How to be unilateral

How to connect with Dr. Sean and Dr. Jeremy:

Website: https://www.vatraspineandsport.com/
Instagram: https://www.instagram.com/activeliferx/?hl=en
Facebook: https://www.facebook.com/activeliferx

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

#9 - StrongFit | Training Yourself To Feel Less Pain And Handle Extreme Discomfort w/ Julien Pineau Oct 11, 2016

Show notes

Julien is a movement specialist who will teach you a thing or two about extreme discomfort, pain, and intensity. We move past technique and programming today to focus on the end game — creating and applying torque. I also had a blast nerding out with him on the concept of pushing your brain as hard as you push your body.

In this episode, some things we talk about:

Why torque changes everything, even if it visually LOOKS like you’re performing a movement correctly
Difference between mobility and flexibility: Why passive stretching hasn’t fixed your hips yet
Building a mental palace to push, organize, and strengthen your mind

Show Notes:

“I found myself when I started MMA, that’s when things really clicked for me.” (2:20)
“I could more or less wonder my intellect in easy life. It’s that moment when you have to look in the mirror. And I realized and decided that I needed to build something.” (3:21)
“In the end, them saying no was the best thing that could have happened to me. I struggled really hard for a few years. Sold my car, lost 20lb because I had to ride up and down to my gym on a bicycle.”
“Steroids and CrossFit, honestly is the wrong conversation. What we want to look at are pain killers and anti-inflammatories. That’s the dirty secret of CrossFit.” (4:45)
“The body moves well. We just messed it up along the way. We learn wrong patterns along the way that creates imbalances and deficiencies that ends up causing trauma. The key is if I can just remove what you’re doing wrong, chances are the body will do right on its own.” (9:40)
“Skill, Eccentric, Weight-bearing. The lower the SEW, the higher I’m going to push the intensity. The skill is very limited on a sled push. I know that there’s not much that’s going to stop you from taking two more steps. You won’t pay the price for it in the sense of, your knees won’t ache the next day. Your back won’t be destroyed.” (11:30)
“What is the difference between mobility and flexibility really? (14:00)
“Creating torque is everything (16:10)

Connect with me:

Habit Chess Newsletter: https://geni.us/VU0pt

Pod Mahal book on Amazon: https://geni.us/16YofI

Work with me: https://geni.us/C1qB3Da

Get in touch: https://geni.us/gBtz

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