Nine-Four Radio

I want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement" It's 100% True The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options. If you would like to explore working together, this is an episode that you may find helpful. You can also click here and take a survey that may provide some clarity This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"... This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago. It is changing my entire approach to life Take a listen and bring this concept into your life This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Starting a workout routine is THE WORST and it's the worst mainly because of our relationship with CARDIO (running, rowing, biking...) Let's talk about why you HATE Cardio and how to repair that important relationship (and FINALLY get you those results you've been after) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Have you ever had a doc tell you to "ease back into it"? primary care, orthopedic, physical therapist, chiropractor... Ease back into...working out, the physical demands of your job, playing with your kids, playing sports... Give this episode a listen and we'll unpack what "Ease Back Into It" actually may look like This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

We deep dive into the 6 building blocks of Nature Tested Fitness Hinge, Squat, Push, Pull, Climb/Crawl, Carry Yep, it's that simple If you pick up dog food off the ground, sit on the toilet, put away dishes in the upper cabinets, hug your loved ones, get off the ground, and carry groceries from the car, this episode is for you This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

So I tried out Orange Theory… …and… It’s not for me …but… It was an incredibly valuable experience …how?… I learned about myself, I met new people, I have first hand experience of a different type of training than I provide, and I’m a ton more clear on who I’m here to serve with Nine-Four Coaching It’s okay to try things that aren’t good fits for you (we should do that regularly) It’s a different kind of learning opportunity, that we easily avoid This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Every day, get a pen and paper, and take 5 minutes to freely write (literally...just keep the pen moving) It's the most impactful habit that you're NOT DOING (I'm not either...yet) Give this a listen, and I'll be checking back in 30 days (future show) and we'll swap notes on how it went This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Have you ever worked out for a while at a gym, then been humbled when your friend asked you to help them move a couch with them... I have... What's the point in going to the gym if that strength and conditioning doesn't translate to the life outside the gym We build "Nature Tested Strength" here at Nine-Four Coaching Yes we get out of pain, and while we're doing that we are building strength that makes moving furniture, going up stairs, chasing your kids or grandkids around the yard, going in a hike easier We lift heavy things, safely with impeccable form, in the gym, so you can pick up that awkwardly weighted couch without throwing your back out, and you aren't the guy or gal in the hunting party who's holding up the whole show because you can't feel your legs after walking up that first hill. If you want fitness that shows up outside of the gym, send me a message, we should talk. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

I believe it takes a village to create something uniquely meaningful Belonging and serving a community is a driving force as human beings, and I hold that very close to my heart. I work with coaches, and doctors every day in order to develop relationships, get smarter and become more resourceful so I can better serve my clients I have a business coach, nutrition coach and fitness coach to make sure that I'm firing on all cylinders myself If you want to make improvements to your life, take a look around at your village, and see how you can both improve it and learn from it This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

These are simple solutions to complex health problems...it doesn't make them easy...and that's where coaching comes in. We don't need more information, we need better tailored programs to our individual needs and to know someone else is on our side. Improving physical and mental health is simple, not easy, and if you want to know how, take a listen to this episode This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Another core tenant is "Discipline Equals Freedom" I define that as preparing for what you know (plan), so you can respond well when the unknown (life) comes up So what does that look like? If you want to get on this path and aren't sure where to start, this episode is for you. If you are on the path and want to get better, this episode is for you If you are ONLY ON THE PATH, this episode is for you... (there's definitely a thing as too much discipline) This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

I believe movement is medicine that improves physical and mental health. Why? I've experienced it for myself in times where I felt lost, just try it...walk around your block every day for the next 30 days...see how you feel. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Imagine if you will, a smoke alarm… It’s designed to identify and alert you to, potentially life threatening danger What if you had a smoke alarm that was so sensitive, that it went off because of steam (boiling water, or even a long shower 😶‍🌫️) The alarm is doing “too good” a job…you’re getting alerted to danger that isn’t really dangerous You’d want to fix that sensor, right? Same thing with CO2 tolerance If you take the test and score under 60 sec, you have a sensor that can be reset to note you to danger when it’s present (deer in the road) and give you the clarity to know when you’re not (getting cut off in traffic) Need that CO2 Tolerance test? Take 3 regular breaths Take 1 more BIG inhale Start your timer Exhale as slowly as you can When you run out of breath, have to swallow, need to breathe in, or stop breathing out the test is over Score under 60 seconds? We should talk 😤 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

"No matter how far you drive, you're always the same distance from the ditch" Yikes...this analogy hit hard. Especially with my own personal growth journey. It's easy to imagine that I should be "past this", and I should have "outgrown" getting pulled into defensive coping techniques that don't serve me by now. Still...it happens. ...and since it happens, it means I'm human maybe as I drive the ditch becomes a little more gentle and rolling, maybe it's more solid, so I don't get stuck in the ditch so easy This message is designed to bring about some empowerment that no matter how far we go, it's easy for EVERYONE to misstep and wind up in the ditch. Acknowledge it, make amends and move forward...give yourself a break This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

“Mental Health” is a big and loaded term What if some resources looked like a gym, coffee shop, taproom, knot tying workshop, walk in a park…? There’s a big gap between self care and clinical mental health support For of people, self care isn’t enough, and going to a doctor is too scary a step I am working to bridge that gap, and I’m not alone I’m not reinventing the wheel; movement, play, the great outdoors, sharing a cup of coffee or a beer with a fiend, gardening…we’ve done these things forever…sometimes we just need opportunities to explore and a friend to ask This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

How do you eat an elephant🐘. ?.. One bite at a time 😆 Seriously, that's how anyone achieves success...taking it one step at a time. It is formally called "graduated exposure", and it means taking a small step into enough discomfort to feel challenged, get a win, and avoid being overwhelmed We are our own worst coaches when it comes to change. We think that we should go DIRECTLY from A to Z, when really, we can go from A to B to C... and if that's a lot, we can go from A1 to A2, to A3... My friend Justin at @feelstrongfit wears a shirt that says "slow progress is progress" and there's a lot of wisdom in that When we work together we find the clearest, most direct path to your goal, and that sometimes means going over really challenging terrain, moving efficiently doesn't always mean moving fast Consistent effort ALWAYS wins over hard effort This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Imagine all the stress in your life flowed into and out of a bucket The goal is to maintain some sort of level that's not to the top, but not empty either I'd always imagined 1 stream flowing into the bucket and one flowing out...but I listened to a video from my spirt animal brian mackenzie (@_brianmackenzie) recently that blew my mind (and made the idea of big effects by small changes way. more. possible) Imagine, each stressor (work, kids, maintaining a house and car, working out...) was it's own stream into your bucket, and self care/recovery (sleep, eating clean, relaxing, nature time...) was it's own stream out of your bucket We can see how some streams in will always be in, mostly at "full blast" (worrying about your kids), but some we can turn back a bit (maybe hire the neighbor kid to mow your lawn?) Same thing with recovery, some streams will take a lot more time to work on (poor sleep over decades), some we can crank up super easy (taking a nightly walk around your block by yourself) We can do it! Piece by piece This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

If you've taken a CO2 Tolerance Test (if you haven't, click here), and scored under 60 and wondered why that matters, let's walk through an analogy that might be helpful Imagine our CO2 Tolerance is like our ability to digest food. The higher our CO2 Tolerance the higher percentage of nutrients and energy we are able to absorb from the food that you eat Imagine we don't absorb nutrients well, and we are constantly stressed because we don't have the nutrients we need to feel good....so we eat more, we eat constantly, and because we are only absorbing a small percentage of nutrients, most of the food that we're eating goes right through us (you know what I mean) We are wasting all kinds of resources, (time, energy, money) to get, prepare, and eat food that (for the most part) we could just as well throw directly into the toilet Imagine, if we worked on things that would allow us to absorb a higher percentage of nutrients from the food we ate, we'd actually need less food to feel REALLY GREAT, fulfilled, energized to tackle all the tasks of life So...If you already have a low CO2 Tolerance, adding more air (mouth breathing) isn't going to help your relationship with cardio, you are taking in more volume of air, and rapidly breathing, but you're not getting more actual oxygen into your system (which IS what will help your relationship with cardio) Working on breathing, increasing your CO2 tolerance WILL COMPLETELY TRANSFORM your relationship with cardio. Mouth breathing does have a time and place, and we'll cover that in a future episode 😤 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com

Have you ever made a goal, and 3 weeks down the line had it start to fade, and fade, and fade until you just forgot about it? ...Only to remember it STRONGLY 6 months down the line and feel like a loser for letting it get away, AGAIN... You may have experienced "Vision-Leak" (a term I first heard from my friend Blanche at @rootedstrenghcoaching) Think of it as a slow air leak out of a tire, you can drive on it (mostly pretty well) for a while, and then (if you don't continue to put air in it)...you find yourself with a flat tire and stuck You make this goal, and little by little, If you don't continue to bolster your vision it fades to such a point that it's easier to do nothing than it is to find a reason to continue to work toward your goal How do I prevent Vision Leak? Find, create a touchable, physical item you see multiple times a day that directly relates to you reaching your goal (shirt, shorts, dress, jeans...) Ask a friend or loved one to check in with you on your goal, daily if possible, and help hold you accountable Get a coach, a nonjudgemental, professional who has tools and options to help you navigate the clearest most direct path to your goal, AND adjust if needed This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com