The Coaching Lab: Evidence-Based High Performance & Wellbeing

Latest Episodes:

Lifestyle Medicine Pioneer Dr. Beth Frates May 08, 2023

Show notes

Lifestyle Medicine. Sure – that makes perfect sense. Our lifestyles are central – critical! – to a healthy life. And yet, as strange as it may sound, the concept of Lifestyle Medicine first came to the forefront in 1989, adding behavioural, motivational and environmental skills to conventional medical practices. Today we have the unique opportunity to tap into the insights of one of the pioneers in Lifestyle Medicine, Harvard Medical School’s Dr. Beth Frates. In addition to being a pioneer in Lifestyle Medicine education, she is also an award-winning instructor at Harvard Medical School. And she also continues working 1:1 with individual patients in her clinical practice.

By the way, the episode mentioned re Gut Microbiome with Dr. Christopher Lowry (who will be speaking at the 2023 Rocky Mountain Coaching Retreat & Symposium), is available here.

The details about the keynote speaker re concepts related to "forest bathing" and other elements of the retreat mentioned are available here.
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

If you'd like to share the Be A Catalyst! message in your world with a cool hoodie, t-shirt, water bottle stickers and more (100% of ALL profits go to charity), please visit https://teespring.com/stores/be-a-catalyst

If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Community on Facebook: https://www.facebook.com/groups/278207545599218. This is a wonderful group if you are looking for encouragement, ideas, resources and more.

Finally, if you enjoy the Catalyst 360 Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Contact us: Results@CatalystCoaching360.com
Twitter: @Catalyst2Thrive
Website: CatalystCoaching360.com
If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Community on Facebook: https://www.facebook.com/groups/278207545599218. This is a wonderful group if you are looking for encouragement, ideas, resources and more.

Value of 500, 1000 and 7500 Day Targets (CoopNotes - 6 min) May 01, 2023

Show notes

How’s it going? No- seriously – how’s your life going? Are you where you’d hoped to be, doing the things you’d hoped to do? Or do you feel like a stranger on your own journey, unsure of how you got here or how to move things forward in a better direction. If you’re ready for a positive change, the next 360 seconds might just provide the launching point – the catalyst – you’ve been seeking.

Welcome to the Catalyst 360 podcast. By far our most popular episode in recent memory was #252, which kicked off the year walking us through the process of creating a clear and powerful personal vision for our lives. In today’s special episode, we’re going to discuss 500, 1,000 and 7,500 day targets and the value they bring to our lives. 500 days creates the upgrade… 1,000 days moves the imagination… and 7,500 days cultivates our futures.
Update June 14th, 2023 - the picture accompanying this episode represents Dr. Cooper's 500 day journey target: T1, along with the 2 jars of 500 marbles. More to come but we'd love to see yours!

Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Ironman World Champion Chris "Macca" McCormack Apr 24, 2023

Show notes

What is it like – and what does it take – to literally be the greatest in the world in some area of note? Is it talent? Drive? Consistency? Luck? Mindset? We’ll be uncovering the answer to that and a multitude of other keys to peak performance with multiple time world champion triathlete Chris “Macca” McCormack on this episode of the Catalyst 360 podcast– your trusted resource for engaging, evidence-based health, wellness & performance insights. Whether you’re an executive, entrepreneur, athlete, parent, teacher or coach, our discussion today will most certainly be a valuable investment of time. Chris McCormack has won over 200 races, including a pair of victories at the Hawaii Ironman World Championships and 7 World Cup Championships. His unique approach to both physical and mental preparation served him well over his long and successful career and we’ll dig into how those strategies can be used by anyone looking to up their game in today’s competitive world.
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Morgan Housel: Beyond the Money Math (and into the Psychology) Apr 17, 2023

Show notes

Few topics take up more space in our brains than money. Unfortunately, most of the available guidance falls short, applying only to a specific moment in time or a very small subset of the population. There are a handful of exceptions, and today’s guest – who’s book The Psychology of Money continues to be one of the most recommended books in the world on the subject almost three years after it was published, is one of those.

Welcome to the Catalyst 360 podcast. Today’s gem is a discussion we had with Morgan Housel, former columnist for the Wall Street Journal and author of the global best-selling book The Psychology of Money. I grew up the son of an accountant, have been saving money and investing since my early teens, earned an MBA in my 30’s, and have read most of the top books on money released in recent decades. But none of the guidance learned across those experiences topped this one. The interview with Mr. Housel is one of my favorites due to the way his insights apply to ALL of us, regardless of our current financial situation.
This episode is now also available on the YouTube Coaching Channel.

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Improved Sleep via Cognitive Behavioral Therapy (without therapist): Dr. Jade Wu Apr 10, 2023

Show notes

Over the past decade, the importance of sleep has rapidly made it’s way to the forefront of importance for our wellbeing. That attention has been accompanied by a plethora of apps, books, articles and more to provide us with all the tools and knowledge to improve our sleep.

But what happens when none of those work? What happens when you try all the tools, follow all of the advice, and STILL can’t seem to get a good night sleep? Today we’re going to answer that question, as internationally recognized behavioral sleep medicine specialist, Dr. Jade Wu, walks us through the step-by-step process of overcoming insomnia, sleeping pills, and the angst many of us feel as night approaches and we wonder if tonight will just be a rehashing of our prior struggles.

Welcome to the Catalyst 360 podcast, your trusted source for engaging, evidence-based health, wellness & performance insights each and every week since 2018. If you’ve struggled with sleep over the years, I’m right there on the journey with you. While I haven’t gone down the sleep meds path, I have tried just about everything else. Room temperature, sleep schedule, eye covers, Sleep Bud ear plugs, fueling adjustments, caffeine restrictions and more. They made a difference, but I continued to go through notable rough patches with my sleep. Maybe you’re there with me. Maybe you, or someone close to you, are wondering if it’ll always be that way. If so, today’s discussion with Dr. Jade Wu, author of the brand-new book “Hello Sleep,” might be a life-changing episode. While she will touch on the latest sleep hygiene guidelines, most of our conversation focuses on CBT-I, or Cognitive Behavioral Therapy for Insomnia and the actual step-by-step process of how we can utilize that approach to improve our sleep.

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Words We Choose Fuel the Life We Live (CoopNotes - 6 min) Apr 03, 2023

Show notes

The words we choose determine the life we live.

At a surface level, that may be as simple as trading statements like “I’ve got to” for “I get to” or “I should” for “I could” – both single letter adjustments that can effectively flip our mindset 180 degrees. However, with a little deeper dive along with a willingness to take a peek in the mirror, this concept might just change the trajectory of both our personal & professional lives, while positively impacting those closest to us.

Welcome to our latest 360 Boost, a special episode of the podcast to provide you thought-provoking and practical insights for your journey ahead… in under 360 seconds. Today we’re going to take a closer look at a different way to approach both our personal and professional lives. It’s my hope that in the next 5 minutes we can pull back the curtain to reveal the potential life that awaits you – if you decide to make that choice.

So let’s jump in – How can we trade in our Sympathy Hacks for Joy? Let's talk about it in under 6 minutes in this special episode!
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Heart Rate Pioneer, Fleet Feet Founder and Trailblazer Sal Edwards Mar 27, 2023

Show notes

The year was 1977. Star Wars made its debut… the Apple II computer was released… Elvis Presley passed away at age 42… our hometown Denver Broncos experienced their “miracle season” on the way to the Super Bowl… Chuck E. Cheese pizza opens their first location…and disco was nearing it’s peak in popularity. But something else happened that year that may have influenced the world more than any of these: the first wearable heartrate monitor was developed for the Finnish National Cross Country ski team by Polar. That development changed the way both professional and amateur athletes trained and kicked the door open to our current “wearables,” which now provide more physiological data on our wrist than a room full of hospital gizmos could do just a few decades ago.

Welcome to latest episode of the Catalyst 360 Podcast – your trusted resource for engaging, evidence-based health, wellness & performance insights. Today’s guest is one of the trailblazers in the application of that heart rate data – Sal Edwards. I have her ground-breaking book from the mid-90s on the practical use of heart-rate monitors on my bookshelf and was thrilled when she agreed to join us today. But when I began preparing for this interview, her background exploded off the pages of my notes. Yes – she’s a leader in the world of HR monitoring and that’s where we’ll focus our discussion. But she’s also a serial entrepreneur, founding Fleet Feet – the largest chain of retail sports shops, has written 24 books and 500 articles, and was a professional triathlete, ultra runner, won the Western States 100 miler and is a member of the Triathlon Hall of Fame. And, her 4-person cycling team won the 1997 Race Across America in 7 ½ days, within just a few hours of the time it took us to win the event in 2015. So plenty of rabbit trails available to us today 😊
For best-in-class board-certified coaching avail to employers, EAP organizations and wellness service providers, visit https://www.CatalystCoaching360.com or contact us Results@CatalystCoaching360.com
For more information about the Catalyst Community, earning your NBHWC-approved health & wellness coach certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts Dr. Cooper has discovered to improve your personal and professional life!

If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Forum Group on Facebook: https://www.facebook.com/groups/278207545599218. This is an awesome group if you are looking for encouragement, ideas, resources and more.

Finally, if you enjoy the Catalyst Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Global best-selling author Greg McKeown: Essentialism Mar 20, 2023

Show notes

Do you ever feel stretched thin at work? Have you felt stuck in between overworked and underutilized? Do you ever get to the end of what felt like an extremely busy day but struggle to put your finger on any truly productive work that happened in the process? No doubt we all have – and today’s interview welcomes Greg McKeown – author of the million-copy best-selling book Essentialism and the follow-up Effortless to the Catalyst 360 podcast. This discussion with Greg McKeown reminds us achieving our goals doesn’t have to be so hard – WHEN we are clear about what really matters. Our discussion is PACKED with McKeown's valued insights!
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Listen in on Real, Live Coaching Session w/ NBHWC Coach + Debrief! Mar 13, 2023

Show notes

What is coaching – really? We hear about health & wellness coaching available through our employer, see people across various social media platforms claiming to be life coaches or wellness coaches and of course see athletic coaches taking front and center on a regular basis. But how does it work? What’s the difference between someone who might call themselves a coach and someone with the credibility of being nationally board certified? How does it work? What is it like to be coached by someone who actually knows what they’re doing?

These are questions we’re asked regularly. And, while we can spend hours explaining it, the single best way to understand is to experience it in person or listen in on a real, live, unscripted session. That is exactly what you’ll tap into over the next 30 minutes, as Leigh Saner, a nationally board-certified health & wellness coach for Catalyst Coaching 360 will be coaching Suzy, a new client who agreed to be recorded as you listen in. There was no script. This is the real deal. As you’ll hear, every coaching session is unique, and the dance between the coach and the client involves reflection, restatements, silence, intrigue, left turns and some pretty interesting self-discovery. Whether or not Suzy’s journey resonates with you personally, you’re certain to be leaning in as a fly on the wall to this magical session.
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

Is there value in 360 seconds? (CoopNotes - 6 min) Mar 06, 2023

Show notes

360 seconds. 6 minutes. 1/10th of an hour. Just 4 tenths of 1% of our day.

Can it make a difference? Can it be THE difference leading toward a life of meaning, purpose & impact? Don’t real life changes involve hours of preparation and ongoing work? Or could a 360 second window of time open us up to a new world of opportunity?

Welcome to a special episode of the Catalyst 360 podcast. I’m your host, Dr. Brad Cooper, CEO of Catalyst Coaching 360, and if you’re a regular listener you know most our episodes generally run about 40-60 minutes. The growth of the podcast tells us you like that approach so we’ll continue doing so… usually.

But we also know that sometimes you’re not looking for a full length episode. You just need a boost – something short and sweet that you can pop on as you step outside for some fresh air, make your morning coffee or prepare your lunch for the next day. With that in mind, we’re going to occasionally release something new here on the Catalyst 360 podcast – the 360 Boost. These special episodes will be no more than 360 seconds – that’s 6 minutes or less – and they’re intended to provide you with a boost in your day, a spark to jumpstart that next project, or a little encouragement to live life more fully.

So let’s jump in – can 360 seconds really make a difference? To answer that, perhaps the best place to start is to examine this window within the context of the 4 Catalyst Cornerstones: Move – Fuel – Rest – Connect.
Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts we've discovered to improve your personal and professional life!
For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com

Info re earning your health & wellness coaching certification, annual Rocky Mountain Coaching Retreat & Symposium & more via https://www.catalystcoachinginstitute.com/

Best-in-class coaching for Employers, EAPs & wellness providers https://catalystcoaching360.com/

Tap into the home of the (freely available) Not Done Yet! articles on unlocking life's 2nd half here.

YouTube Coaching Channel https://www.youtube.com/c/CoachingChannel

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