The Michael Caz Podcast

Latest Episodes:

How the fittest woman on earth thinks, trains, and thrives - Ep. 45 Jun 27, 2016

Show notes

Katrin Davidsdottir (@katrintanja), the reigning champion of the 2015 CrossFit Games is interviewed on the show this week. This one is about hard work, sacrifice, and how bad you really want it. Everybody should be taking notes on this one because once you get inside the mind of a champion then it's easy to see why they're number one. If you like this episode, then you're going to like Episode 42 with Sports Psychologist; Justin Su'a. Check the notes below for some recommended literature from this episode. Enjoy.

Topics of discussion:

[2:00] Post regionals, Mastery, and falling in love with the process

[8:54] Katrin's daily habits

Diaphragmatic breathing

[12:19] Recommended Sports Psychology books:

"Gold Rush: What makes an Olympic Champion" – Michael Johnson
"The Champion's Mind: How great athletes think, train, and thrive" – Jim Afremov

[25:00] Katrin's relationship with failure

[36:28] Sports & Academics

[40:15] Body image

[44:43] Katrin's relationship with Sara Sigmundsdottir & Annie Thorisdottir

[54:33] Katrin's message for you listeners

Leave a review and let me know what you think: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes BrUTE higher in the rankings.

Thank you all for the support.

Get at us Instagram @brute.strength

MobilityWOD, Injury Prevention, Optimal Athletic Performance - Ep. 44 Jun 20, 2016

Show notes

In the words of Kelly Starrett, "there was a time where we thought that being well-conditioned or being brutally strong solved all the problems. We realize now that it doesn't." – I couldn't agree more.

Kelly Starrett, @mobilitywod, is a man with many hats: Coach, Physical Therapist, Author, and Founder of Mobility WOD. He is a staple in the CrossFit community helping athletes improve human movement and optimizing athletic performance. He's been producing instructional content for the CrossFit Community since 2008, and today he's here to talk about his new book, mobility, injury prevention, and simple lifestyle changes you can do today that will improve your health. Check the notes below for links to his books and more related content.

Topics of discussion:

[10:30] Dysfunction

Incomplete mechanics & incident level problems
The nuance of proper positioning
The new revolution in Strength & Conditioning

[15:10] Corrective exercises

Skill transfer exercise
Position transfer exercise

[17:23] Working with Mike Burgener

[22:04] Ego

[25:13] Characteristics of a Master

[28:20] New book: "Deskbound: Standing Up to a Siting World" – Kelly Starrett

[34:39] Quick lifestyle changes that will have a huge impact on your well-being

Optional sitting & Non-optional sitting

[44:00] Stretching advice/ technique

Proprioceptive Neuromuscular Facilitation (PNF)

[48:35] Becoming a Master Coach

[1:00:18] What you need to know about ice baths & why you should be doing them

Books:

"Becoming a Supple Leopard" – Kelly Starrett

"Deskbound: Standing Up to a Sitting World" – Kelly Starrett

"Extreme Ownership" – Jocko Willink

Other links:

MobilityWOD – Website

@mobilitywod – Twitter

Mobility & PNF Stretching - Article

Skill-transfer exercises – 6 part video series w/ Kelly Starrett

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

The Dos and Don'ts to Fat Loss, Strength Building and More - Ep. 43 Jun 14, 2016

Show notes

In this episode, I sit down with Jake (@jacobhutton1) and Sunny Hutton (@sunnyhutton), Head Coaches of Brute Body. I'll be asking them a lot of your questions about body transformation, including how to build more muscle, how to get stronger legs, and how to get a better ass and bigger chest. Tune in for some nutrition and dieting techniques including carb back-loading, carb cycling, living the paleo lifestyle and finally what makes Brute Body so unique compared to CrossFit or other body transformation programs.

If you're hitting plateaus and not seeing the results you're looking for then that's because you're not on Brute Body, come check out what all the fuss is about

Click here for your SPECIAL OFFER

Topics of discussion:

[3:38] What does it take to make a full body transformation?

[6:50] Some things that are holding you back that you might not be aware of

[8:59] What you need to know in order to change your body

[12:15] Jake's advice for those looking to make a body and lifestyle change

[14:53] CrossFit vs. Brute Body

[16:53] What to do when you're training hard and still hitting plateaus

[19:25] What is carb back-loading?

"Eating carbs to get lean" – John Kiefer

[21:09] Nutrition/ Dieting

[36:30] Building muscle with Hypertrophy work

[40:15] What to expect with Brute Body

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

The Body Achieves What The Mind Believes - Ep. 42 Jun 06, 2016

Show notes

In this episode, we meet Justin Su'a (@justinsua), Mental Skills Coordinator for the Boston Red Sox. Justin studied Sport and Performance Psychology at the University of Utah and has been developing a new breed of athlete ever since. Every day, Justin helps athletes bridge the gap between physical strength and mental strength; teaching them how to overcome adversity, and smile in the face of failure. And now he's here to do the same for you.

Success always starts with failure – however for some, failure is a speed bump while for others it's a road block. Do you know the right way to react to failure?

As an athlete, we face a new set of challenges every day. The difference is how we react and adapt to these challenges that will separate us from the pack. If you've been struggling to take your game to the next level then maybe the answer isn't more physical training, but instead mental training. When you reach an elite level, 90% is mental and 10% is physical. You are competing against yourself, not against other athletes. With that being said, it's time to let the master do his work, enjoy.

Topics of Discussion:

[3:57] What is Sports Psychology?

[13:15] Growth mindset VS. Fixed mindset – which one are you?

[20:15] The power of purpose

[22:13] 3 Questions that will help you find your purpose

[25:38] Common mental barriers & How to overcome any obstacle

[30:07] Building confidence

[33:55] "You give power to what you focus on…"

[36:45] What are the best doing that others aren't?

[41:20] Claiming ownership

[47:17] 3 ways to change your mindset and take control of your thoughts

[51:05] Mindfulness, Breathing, Meditation

Books Discussed:

"Mindset" – Carol Dweck

"Resilience" – Eric Greitens

"Extreme Ownership" – Jocko Willink

"Succeed" – Heidi Grant Halvorson

"Mind Gym" – Gary Mack

"Parent Pep Talks" – Justin Su'a

Other links:

HeadSpace – Treat your head right

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

We all squat, pull, snatch, but what do the best do differently - Ep. 41 May 30, 2016

Show notes

This week's episode covers tips from Brute's strong boys – Jeff Wittmer and Matt Bruce.Olympic Weightlifting is gaining high notoriety in the US as the years go on. Whether you're new to weightlifting or a seasoned athlete, these guys are here to help you to learn how to assess your body, improve your techniques, and reach new PRs. Be sure to check out the Brute OLY program after the episode!

Topics of discussion:

[2:00] Getting introduced to the sport of Olympic Weightlifting

[12:00] What makes a good Weightlifting program?

[17:20] How to get the most out of an online program like Brute OLY

[19:43] Listen to your body – how to recognize when you're over training

[21:59] Assessing your performance & avoiding a plateau

[21:59] Tips to help you get through your first competition

[26:42] Biggest mistakes people make the week before competition

[29:00] Triple Extension vs. the Catapult Method

[36:25] Dynamic strength vs. Absolute strength

[42:16] Weightlifting for CrossFit athletes (programming)

[46:16] How to improve your technique if you don't have a coach

[50:19] Long term consequences of the conjugate method for powerlifting

[54:50] Training alone & staying motivated

[1:05:49] When should you wear a built?

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

How to Program for Competitive athletes w/ Nick Fowler - Ep. 40 May 23, 2016

Show notes

Brute Strength's very own programming guru and Director of Strength & Conditioning, Nick Fowler is interviewed on the show this week. In this epi, ode we're lifting the hood so you can really get a feel for Brute's training methodologies, and a look into how we're getting athletes ready for The Crossfit Games. Whether you're an aspiring Games athlete or a coach looking to take your athletes to the next level, this episode is for you. We'll be getting into athlete assessments, creating a program, training for strength vs. training for endurance, and a couple of things to avoid along the way – so get ready!

More Nick Fowler here:

Instagram: @theNickFowler Facebook: Nick Fowler Affiliate Gym: Massif Athletics

Click here to sign up for our Games Prep/ Compete programs for only $10 on your first month. Promo-code: BruteNick Offer expires June 6, 2016.

Topics of discussion:

[1:00] How Nick Fowler got started with human physiology and programming

[6:04] Educational sources/ recommended books

"Supertraining" – Dr. MInstel Siff (book)
"Tip of the Day" – Charles Poliquin (blog)
"Gym Jones" – Mark Twight (blog)
Max El-Hag (mentor)
Lyle McDonald (mentor)

[11:00] Programming for athletes

[11:55] Assessing an athlete

[15:58] Creating a programming/ Figuring out what you're training for

[17:15] How building your aerobics base will increase muscle endurance

[18:50] Endurance Pyramid

[19:58] Advice for athletes looking to get stronger

Slow strength work
Structural strength

[24:10] "Can you get stronger with metcons?"

[27:14] The RIGHT way too lift heavy

The 4-hour rule

[32:40] Concurrent signals – avoid this!

[36:30] How to gain strength without sacrificing endurance

[44:33] Building a strong gymnastics foundation

[51:43] What you need in order to become a Games athlete

Mobility
Hormonal health
Sleep/ recovery
Lifestyle/ stress
Nutrition

[1:07:05] Quick advice for all coaches

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Eating disorders, Weight loss, and Body Transformation with Heidi Powell - Ep. 39 May 16, 2016

Show notes

In this episode I interview T.V. co-host to ABC's docu-series; Extreme Weight Loss, Heidi Powell. In her words, "everyone's dealing with something […] we all have some skeletons in the closet." Heidi is a great example of how you can overcome your demons and transform your life. We get to hear firsthand how she overcame her eating disorder through the love and support of friends and family, and of course, through fitness.

Addiction is a scary thing. Studies indicate that 30+ million people are suffering from drug abuse, and/or eating disorders nationwide. Change can be equally as frightening, but what if you or someone you know is struggling with an addiction or health disorder and change is no longer just an option, but necessary for survival? The answer is that you are not alone and these problems are 100% fixable. More than 40% of people's daily activities come from formed habits. Tune in to learn how you can take control of your life by forming good habits that will beat your addiction.

No one is perfect, so if you or someone you know is struggling with any sort of disorder or addiction then it's never too late to turn your life around – all that is required is compassion, humility, willingness change, and most importantly, finding your "Why?"

For more Heidi Powell – Click below:

Instagram -- Twitter -- Faceboook -- Blog

Topics of discussion:

[4:04] Suffering from an eating disorder

What does E.D. mean?
What are some forms of E.D.?

[13:40] Addiction

[15:00] Replacing a bad addiction with a healthy addiction

[16:40] Advice for anyone currently struggling/ recovering from addiction

[20:33] How to approach a loved one who is struggling with an eating disorder

[31:16] How to form new habits

[45:00] Knowing your "why" vs. Knowing your "what"

[48:08] How to find your "why"

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

How to develop 10 years of weightlifting experience in 24 months - Ep. 38 May 09, 2016

Show notes

This week I interview National Weightlifting Champion, Mattie Rogers. After just 3 years in the sport, she's already become one of the best in the world in her class and is making moves towards joining the 2016 Rio Olympic Games – did I mention she's not even 21 yet?! Not only that, but she's consistently going 6/6 on her competition lifts, or in other words, she's no joke. In this episode we talk about mental preparation, team mentality, how to approach your first competition lift, and how she went from gymnastics, to cheer leading, to CrossFit, to National Weightlifting Champion and a whole lot more.

Want more Mattie Rogers? – Click below: Instagram: @mattiecakesssss Facebook: Mattie Rogers – Athlete Page

Topics of discussion:

[4:55] Going 6/6 on your lifts & calming your nerves

[7:00] Working with Coach Danny Camargo

Camargo's OLY Concepts
Zygmunt Smalcerz, Olympic Training Center

[8:30] Setting the Junior & Senior American records

[10:10] Setting standards for yourself & How to stay ahead of your competition

[11:45] "We decided to move up in weight class… and from that moment on it's been craaazzyy"

[13:45] Team mentality – "we" VS. "me"

[14:45] Bombing the snatch in the American Open

[16:38] Prepping the week before a competition

[117:45] Do's & Don'ts for competition day

[18:22] Competition rituals

[19:20] Mental preparation

Approaching your 1st lift in competition
Missing a lift in competition

[23:30] Role models

Jenny Arthur

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

Rituals, Imagery, Self-Discovery and more with Jessica Lucero - Ep. 37 May 02, 2016

Show notes

It's time to meet Jessica Lucero. For those of you who might be less familiar, Jessica is the reigning National ChampionWeightlifter in the 58-kilo category and also the American record-holder in the snatch in her weight group. She has over a decade ofexperience under her belt in the world of weightlifting and hasshown tremendous progress in her career in the last two years alonewhich may very well propel her into claiming a spot in the women'sNational Olympic Team. In this episode we get to hear what it's like being in the trenches; from working with sports psychologists, to how bacon and pancakes can be your missing ingredient for setting PR's, and a very interesting tool called Sports ImageryTraining.

Want to get to know Jessica even more? – Follow her on social media:

Instagram: @JessicaLucero9 Twitter: @jessicalucero97 Snapchat: JessicaS979

Topics of discussion:

[3:30] Being yourself will always work better than trying to be like your idols

[6:23] Avoiding negativity

[9:00] How focusing too much on others can actually hurt you

Know YOUR body, focus on YOUR weaknesses instead of someone else's strengths
Making false idols

[13:15] How Jessica went from missing all her lifts in 2014 to setting the new American snatch record

Click here to see Jessica break the American snatch record

[15:49] Finding motivation in weightlifting

Stay focused & get in the zone
Have fun & enjoy the process
Remaining present

[29:02] Sports Imagery Training – Do's & Don't

Click here to learn more – Techniques & Tips

[35:30] Diet/ Nutrition

Working AgainstGravity

[45:08] Role models & other weightlifters

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me tokeep doing these as well as pushes us higher in the rankings. Thankyou all for the support.

The biggest imbalances and deficiencies in Crossfitters - Ep. 36 Apr 26, 2016

Show notes

In this episode, I link up with the guys from Active Life RX to go over some of their injury prevention techniques including end-range strength & mobility, how to strengthen your tendons/ joints with tempo work, and structural balancing for your shoulders, ankle, hips, and more.

Injuries can be one of the most devastating experiences that athletes, or anyone for the matter, can go through. Not only can it completely halt all progress, but it can be a huge emotional and mental blow to all of the hard work you've already put in – so why wait until an injury to start caring for your body? It's always better to be proactive than reactive and that's exactly why you need to learn about "Performance Care" with @activeliferx

Click here to sign-up for Performance Care now.

Topics of discussion:

[3:28] Elite athletes on the Active Life Rx program

[7:15] Program/ philosophy

[10:25] How you can gain strength in end-range movements

[15:10] Why you should include carrying & holds into your workouts

[18:05] Tips for incorporating holds into your workouts

[21:36] What can Active Life RX do for you?

[29:25] Tempo work – what does it do & how does it work?

[33:50] The ActiveLifeRx quality

[43:10] Success stories

[49:07] Properly assessing injuries and learning how to prevent them

Links:

Check out our video podcast with Active Life RX from episode 4 here

Click here to sign-up for Performance Care now.

Reviews:

If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support.

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