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Health & Fitness, Mental Health, Sleep, Health, Fitness, Exercise, Training, Nutrition, Diet, Workout, Recovery, Eating, Running, By Nike, Nike Podcast, Nike, Movement, Trained

4.7 • 2.2K Ratings


Mindset. Movement. Nutrition. Recovery. Sleep. Turns out the same five tools that pro athletes use to break records can help us all stay healthy, happy and strong. On “Trained,” host Jaclyn Byrer sits down with these athletes — along with psychologists, researchers, physicians, trainers and other experts — to reveal the most powerful, practical and surprising lessons in holistic fitness. With each episode, they dig deep, offering new insights to help us play a better game, run a better race, or just live a better life.

117 Episodes

Fabian Domenech | Root Your Life in Authenticity

Over the past decade, yoga participation in the United States has nearly tripled. This comes as no surprise to Fabian Domenech, who found his practice when he was juggling an aspiring fashion career, a full-time service industry job, and a CrossFit coaching schedule in the fast-paced city of London. Thanks to yoga, meditation and his extensive world travels, he’s since learned the power of self-love and the importance of detachment. On this episode, the Nike yoga teacher and CrossFit coach gets real about mental health, shares the feeling of community and belonging he finds in sport, and tells us what we can expect from each of his classes.

Transcribed - Published: 19 January 2023

James Clear | Building Atomic Habits

With three solid years on the New York Times bestseller list, James Clear’s Atomic Habits has made a habit of success. On this episode, the author and entrepreneur who has inspired millions of readers to change their health behaviors for the better puts it simply: Who we are reflects our habits. With his helpful metaphors and refreshingly straightforward and sustainable mindset techniques inspired by psychology greats, we can all build habits that make us shine.

Transcribed - Published: 5 January 2023

Maria Wada | Reinvention and Connection Through Yoga

Nike yoga teacher Maria Wada used to be all about chasing dreams. That’s why she left her home country of Japan to pursue — and achieve — a career as a professional dancer in the United States. But in the face of success, she realized the sacrifices she made to get there weren’t always worth it. On this episode, she shares how her practice helped her reconnect with herself and strengthen her relationships with others. She also tells us how she’s been shaped by both Japanese and American culture, and how everyone can let go of ego, perfectionism and expectation to find fulfilment in movement.

Transcribed - Published: 22 December 2022

Sabrina Strings, PhD | Rethinking Body Image

The ideal human body has been commercialized, stigmatized, fetishized and, yes, even racialized. For women, trying to achieve the “perfect” body is an unattainable and often traumatic pursuit that never seems to end. On this episode, Sabrina Strings, PhD, an associate professor of sociology at the University of California, Irvine, explains why this is and helps us understand its impact on our individual and collective sense of well-being. Drawing from her book, Fearing the Black Body, she dives deep into diet culture, fat phobia, body positivity and the unsettled debate: Is obesity a disease?

Transcribed - Published: 8 December 2022

Anna Kessel | Elevating Women in Sports

Anna Kessel has been writing about women in sports for nearly two decades. Her work — especially when it comes to women’s football — has been so impactful, she was awarded a Most Excellent Order of the British Empire as part of the 90th birthday honors of Queen Elizabeth II. Many consider her book, Eat Sweat Play, to be a must-read at the nexus of feminism and fitness. On this episode, Kessel breaks down the history of women’s athletics, tells us why societal views are largely to blame for barriers to entry, and shares how we can all play a role in evolving the narrative of women’s place in sports.

Transcribed - Published: 23 November 2022

Monica Garrison | Opening Doors to Sport and Community

In 2013, Monica Garrison rediscovered cycling as a means to manage stress, stay fit and spend time with her kids. What she gained were mental and physical benefits so powerful that she founded Black Girls Do Bike (BGDB) that same year. An organization that empowers all women to connect and experience the joy of cycling, it’s especially dedicated to opening doors for women of color and addressing health disparities. Now with over 100 chapters, BGDB allows women from across the world to form a deep sense of community through their passion for cycling and for giving back. On this episode, we hear from Monica and other inspiring BGDB members about their experiences with the group and their mission to democratize wellness.

Transcribed - Published: 10 November 2022

Laurel Proulx, DPT, PhD | Hit Your Pre- and Postnatal Movement Goals

During pregnancy, your blood volume and energy expenditure can roughly double, your heart rate increases 10 to 15 beats per minute…and there are even more changes after you give birth to the human inside of you. So how do you navigate exercise during the endurance event of a lifetime? Enter Laurel Proulx, DPT, PhD, the founder of FEM Physical Therapy and a Nike (M)ove Like a Mother advisory board member. On this episode, she explains the inner workings of the pelvic floor and deep core and how to keep them strong. She also sets the record straight about pre- and postnatal myths and shares how to get back into movement after delivery.

Transcribed - Published: 27 October 2022

Derrick Henry | Finding Ways to Fuel Your Passions

Derrick Henry loves working out — and not just because he’s heading into his seventh NFL season. The gym is where he finds inspiration, passion and pride. On this episode, he and host Jaclyn Byrer geek out over their fitness favorites. The Tennessee Titans running back also shares how his family has motivated him through ups and downs, how he found success despite the people who said he wouldn’t, and how all of us — whether we’re dreaming of running a half or determined to try out a new fitness class — can push past doubt and achieve our goals.

Transcribed - Published: 13 October 2022

Judson Brewer, MD, PhD | Unwinding Unhealthy Habits

Whether it’s the struggle to reduce screen time or the battle against overeating sugar, many of us know how hard it is to kick unhelpful habits. And according to Judson Brewer, MD, PhD, the best-selling author of The Craving Mind, it’s not so much about willpower as it is about mindfulness. On this episode, the director of research and innovation at Brown University’s Mindfulness Center explains what happens in the brain when we break and form habits. He also shares habit-mapping tools, acronyms and reframing techniques that can help anyone take better control of their behaviors — for good.

Transcribed - Published: 29 September 2022

Chandra Cheeseborough | A Running Legacy

Though rarely talked about today, the Tigerbelles, Tennessee State University’s women’s track and field team, is one of the most accomplished sports clubs in the state’s history. During the reign of legendary coach Ed Temple, the all-Black team produced 40 Olympic athletes who took home 23 medals — many while living in the Jim Crow South pre-Title IX. One of those barrier-breaking sprinters is Olympic gold medalist and TSU track and field director Chandra Cheeseborough, or Coach Cheese. On this episode, she recounts stories of her time as a Tigerbelle and shares how Ed Temple impacted her as an athlete and highly successful coach. She also tells us how she’s keeping the history of the club alive and shares advice for other athletes hoping to leave a mark.

Transcribed - Published: 15 September 2022

Sloane Stephens | Turning a Setback into a Comeback

In 2017, Sloane Stephens didn’t just secure her first Grand Slam title at the U.S. Open. She did it after an injury benched her for 11 months and sunk her world ranking, earning her the World Tennis Association’s Comeback Player of the Year award. On this episode, she tells us how she maintains a positive mindset in the face of obstacles and how she’s become a champion of change in the cyberbullying space. She also describes the unconventional training regimen that took her from surgery to victory and why having an identity outside of sports can make anyone a stronger athlete.

Transcribed - Published: 1 September 2022

No Off-Season Episode 9 | Michelle Wie West | What Makes a Champion?

Golfer Michelle Wie West reflects on her mental health journey over the course of her extraordinary and groundbreaking career. From 10-year-old phenom to U.S Women’s Open champion to emerging industry leader, Michelle has witnessed, and been at the center of a mental health evolution in her sport. She shares what’s kept her grounded and what she’s learned about tenderness, resolve and raising her own voice along the way.

Transcribed - Published: 16 August 2022

Kelly Starrett, DPT | The Fundamentals of Fitness

Becoming your most athletic self isn’t just about going harder, lifting heavier or running faster. According to Kelly Starrett, a doctor of physical therapy, improving your performance starts with nailing the basics. On this episode, the CrossFit trainer and co-founder of The Ready State tells us how to build a solid fitness foundation by maximizing our movement and mobility. He explains the basic skills that can help prevent injury and how they’re consistently utilized across all areas of sport and fitness. He also breaks down how anyone can stay fit — in or out of the gym.

Transcribed - Published: 11 August 2022

No Off-Season Episode 8 | Blake Leeper | Running For His Life

Sprinter and two-time Paralympic medalist, Blake Leeper shares a story of perseverance, survival, and speed as he learns to navigate a life without legs, a bout with substance abuse and a legal battle that would force him to learn to run all over again. As Blake prepares to return to the world stage, he explains why his mental health toolkit, painstakingly developed over a number of years, is more important to him than ever.

Transcribed - Published: 2 August 2022

Jaelin Howell | Soccer’s Next Generation

Like many of us, Jaelin Howell started playing sports before she could even read. Unlike most of us, she went on to rep jerseys for the U.S. National Women’s Team and Racing Louisville FC. On this episode, the up-and-coming soccer star details every step of that journey. She shares the benefits of coming from a family of athletes, gets real about the struggles of collegiate sports, and explains the training it takes to transition from club to NCAA to pro. She also tells us what she’s learned from the women who came before her, what it’s like to play with her childhood idols, and what kind of legacy she hopes to leave.

Transcribed - Published: 28 July 2022

No Off-Season Episode 7 | Megan Bartlett | The Coach of the Future

As founder of the Center for Healing & Justice Through Sport, Megan Bartlett engages with sport at every level. From community centers and juvenile detention centers to major college athletic conferences and professional leagues, Megan and her team put a premium on teaching coaches to deliver healing-centered sport experiences while protecting, nurturing, and embracing athletes for every bit of who they are. In this conversation with Crisis Text Line’s Chief Medical Officer, Dr. Shairi Turner, Megan talks about addressing all types of trauma, building resilience through dosed stress, and her game-changing blueprint for the future of coaching.

Transcribed - Published: 26 July 2022

Timothy Caulfield | Exposing Misinformation in Wellness

With continuously emerging fads like macrobiotics, vitamin IVs and cryotherapy, the wellness industry has been rapidly growing for decades. And the more its monetary value and list of buzzwords grows, the blurrier the line between scientific truth and pseudoscience hype gets. That’s why Timothy Caulfield, a Canadian professor of health law and science policy, has focused his career on clearing up the difference between fact and fiction. On this episode, the bestselling author tells us why the wellness industry is prone to misinformation, how we can spot it and what we can do about it. He then lays out some common misconceptions about the five facets of fitness — mindset, movement, nutrition, recovery and sleep — and shares simple tricks to help us recognize accurate research.

Transcribed - Published: 14 July 2022

Branden Collinsworth | Activate Your Potential Through Yoga

Yoga teacher and human-performance coach Branden Collinsworth knows what it means to push your potential. Through his journey with movement, he unlocked the perseverance to escape poverty, the tenacity to achieve an Ivy League master’s degree in psychology, and the capacity to connect to the self. Now the Nike trainer is showing us how the skills learned through yoga can help us transcend our own limits. On this episode, he tells us why yoga is a missing link in sport performance and how it bridges the gap between the internal and the external. He also gives us simple steps for turning a flow into a daily habit.

Transcribed - Published: 30 June 2022

Saundra Dalton-Smith, MD | The 7 Types of Rest

Most of us equate feeling tired with needing more sleep. But according to Saundra Dalton-Smith, MD, that only scratches the surface of what it really means to be rested. Through her research, the internal-medicine physician and founder of Restorasis identified seven types of rest that cut across all socioeconomic, cultural and racial barriers. On this episode, she gives us a thorough break-down of what these are and how to know when we’re getting enough of each. Whether you’re a worn-down athlete, a worn-out parent or an overworked employee, Dr Dalton-Smith assures us that her restorative practices aren’t additions to our to-do lists, they’re daily habits that can help us all become our optimal selves.

Transcribed - Published: 16 June 2022

No Off-Season Episode 6 | Logan Edra | A B-Girl's Battle

As a mental health crisis unfolds amongst American teens, 19-year-old breaking sensation and Olympic hopeful Logan Edra, aka Logistx, joins No Off-Season to share her own experience and to advocate for a more open dialogue about mental health and young people. Identifying as an artist-athlete, Logan is partnering with Nike to help expand and redefine what the future of sport looks like. That includes trailblazing a new normal: a culture where winning and self-worth are separate measures and one in which mental health is perpetually discussed with openness and empathy. For Logan, this means sharing ways she’s navigated stigma in her BIPOC community, confronted generational trauma, and how she’s found the resolve to talk publicly about episodes of self-harm. Ultimately, Logan hopes to share a message of healing as she walks listeners through the tools and practices she relies on to heal herself.

Transcribed - Published: 14 June 2022

No Off-Season Episode 5 | Tatyana McFadden | A Record-Setting Marathoner’s Guide to Mental Health

Born with spina bifida and without the use of her legs, Tatyana McFadden spent her early childhood in an orphanage, learning about self-reliance and inner strength while walking on her hands. Encouraged to participate in athletics by her adoptive American parents, Tatyana would ultimately grow up to dominate wheelchair racing, thus far winning 20 Paralympic medals and 24 major marathons. Throughout her racing career, and during her fight for equality in sport, Tatyana has relied on her mental strength to overcome challenges—a high-pressure lawsuit, a career-threatening condition—establishing herself as a leader as both athlete and advocate. In this inspiring, singular conversation with Crisis Text Line’s Chief Medical Officer, Dr. Shairi Turner, Tatyana reflects on the foundations of her mental health, who she turns to for support and what strategies she’s established to get to the starting line with confidence, clarity and perspective.

Transcribed - Published: 7 June 2022

Amanda Beard | Coming of Age in Competitive Sports

Amanda Beard grew up in the spotlight. She graced the Olympic podium by 14, racked up eight USA Swimming national titles and appeared on the covers of numerous sports and lifestyle magazines. But with the glamour and glory came intense media scrutiny that led her to struggle with body dysmorphia, depression and self-harm. On this episode, Amanda shares her coming-of-age story as a young woman in professional sports. She speaks about pressures specific to female athletes and explains why they can be so harmful. Having found confidence and happiness since her early days in the pool, she also tells us how athletes and their support systems can prioritize self-worth and well-being.

Transcribed - Published: 2 June 2022

No Off-Season Episode 4 | Marko Cheseto | Extreme Losses, Extraordinary Gains

A gifted runner raised in a remote Kenyan village, Marko Cheseto earned a scholarship to race for an American university and moved to Alaska in 2008. As his star rose on the track, Marko began to feel increasingly pressured and displaced, struggling with his own mental health. The struggle worsened when Marko’s cousin and teammate died by suicide in 2011. Later that year, Marko went for a run having taken too many antidepressants. He lost consciousness in the snow for 3 days. Somehow, he survived, but his frostbitten feet were soon amputated. From his hospital bed, Marko didn’t know if he would ever run again. In this episode of No Off-Season, Marko shares his harrowing story with Crisis Text Line’s Natalia Dayan, a licensed social worker and therapist. He explains why mental health care needs more cultural sensitivity, the importance of spreading a message of hope, and what he’s determined to achieve—beyond smashing records as a Para athlete—by sharing the most difficult details of his own experience.

Transcribed - Published: 31 May 2022

No Off-Season Episode 3 | Raven Saunders | Stop the Stigma

Having witnessed domestic abuse as a child, Raven Saunders got strong with the hopes of protecting her family. Her newly developed power also revealed her athletic talent, and the ability to become one of the best shot-putters in the world. But no matter how many victories she amassed, Raven’s trauma was unrelenting and lead to bouts of severe depression and suicidal ideation. In bravely sharing the nuances of her story with Dr. Shairi Turner, Crisis Text Line's Chief Medical Officer, and examining the moment that saved her own life, Raven advocates for more transparency in discussing mental health and shows why she’s becoming one of the most compelling voices in sports talking about mental health today.

Transcribed - Published: 24 May 2022

Tunde Oyeneyin | Tap Into Gratitude

Tunde Oyeneyin’s reputation as a fitness icon has been 36 years in the making. And according to the personal trainer and cycling instructor, all of her highs wouldn’t have been possible without the lows. On this episode, Tunde tells us about the ups and downs of her life and career. We’ll hear how losing her mom helped her step into the greatest version of herself, why self-doubt is a catalyst for change and how missed opportunities can shift you in the right direction. Tunde’s story is one of grace, gratitude and realizing your dreams.

Transcribed - Published: 19 May 2022

No Off-Season Episode 2 | Laurie Hernandez | The Path to Peace

By the time gymnast Laurie Hernandez turned 16, she’d reached the peak of her sport. But success came at a cost and her mental health suffered. In this honest and intimate conversation with Crisis Text Line’s Natalia Dayan, a licensed social worker and therapist, Laurie shares what she endured, how she found the resolve to recover, and the profound therapeutic steps she has taken to heal.

Transcribed - Published: 17 May 2022

No Off-Season Episode 1 | Karl-Anthony Towns | Finding Purpose Through Pain

With the loss of several family members to COVID-19, including his beloved mother, and getting sick with the virus himself, NBA All-Star Karl-Anthony Towns has been forced to examine mortality and grief in all new ways. On this debut episode of No Off-Season, Karl joins Crisis Text Line's Chief Medical Officer Dr. Shairi Turner, to discuss what he's learned from dealing with loss, the ways he manages his own self-worth and how he hopes to enhance the mental health of his entire community.

Transcribed - Published: 10 May 2022

No Off-Season Launches

Trained's Jac Byrer introduces Nike's new podcast, a limited series called No Off-Season, and its hosts from Crisis Text Line, Dr. Shairi Turner and licensed social worker Natalia Dayan. Featuring in-depth, personal conversations about mental health with athletes like Karl-Anthony Towns, Laurie Hernandez, Raven Saunders, Tatyana McFadden and more, No Off-Season will run right here—Tuesdays on Trained's feed—for the next few months. In centering mental health, No Off-Season asserts that there is strength in asking for help, power in sharing our inner experiences, and healing in community. From dealing with loss to working through depression and anxiety to overcoming trauma, the stories presented on No Off-Season show those of us facing mental health challenges that we are not alone and serve to unite all of us around an issue with universal impact. Crisis Text Line, a Nike nonprofit partner, provides free, 24/7, high-quality text-based mental health support and crisis intervention by empowering a community of trained volunteers to support people in their moments of need. At any time, texters in the U.S. can connect with volunteer Crisis Counselors by texting the word STRONG to 741741.

Transcribed - Published: 10 May 2022

50 Years of Nike | 10 Seasons of Inspiration

At Trained, we believe in the boundless capabilities of the body and mind. So as Nike celebrates its 50th anniversary, we dug through our archives to find our favorite informational and inspirational moments. Our guest athletes and experts have played key roles in helping us understand the five facets of fitness: mindset, movement, nutrition, recovery and sleep. As host Jaclyn Byrer walks us through guidance from Shalane Flanagan, Simon Sinek, Angela Manuel-Davis and others, we’ll revisit topics like the best training routine for long-term success, recap how to cope with anxiety by embracing it and recount the journeys of athletes who endured trauma and healed through sport. No one can say what the next 50 years will hold. But one thing we know for sure? You can count on Trained to continue keeping pace with the changes in science and the expanding needs of athletes all around the world.

Transcribed - Published: 6 May 2022

M. Sanjayan and Joan Benoit Samuelson | The Race Toward a Greener Future

What do a top conservation biologist and a legendary marathoner have in common? Their passion for the environment. On this episode, two unique perspectives come together to tell the story of one goal: to preserve our planet so we can all thrive. First, scientist M. Sanjayan, the CEO of Conservation International, lays out the state of our climate. He explains why athletes — no matter what they play or where they train — are affected by environmental change, the impact of our food choices, and simple steps to take for a better future. Next, longtime Nike athlete Joan Benoit Samuelson details how decades of running have forced her to adapt to poor air quality and irregular weather patterns and inspired her to join local climate initiatives. Both share a hopeful look at how they continue to embrace the outdoors and the ways every one of us can lace up for the race against climate change.

Transcribed - Published: 26 April 2022

Ann Nwabuebo, DPT| Improve Your Pelvic Health

Like many people who have pelvic floor issues, Ann Nwabuebo, DPT, unknowingly lived with hers for years. It wasn’t until a physical therapist called out her symptoms of pain and urinary frequency as atypical that she realized they were treatable. Within just a few sessions, Dr Ann got relief — and directed her career toward becoming a pelvic rehabilitation practitioner to help others achieve the same. On this episode, the founder and CEO of Body Connect Physical Therapy sets out to reduce the stigma around pelvic floor dysfunction, offers strategies to prevent problems, and explains when it’s time to seek professional care. By sharing exercises to strengthen those muscles, she enables people across all genders, fitness levels and stages of motherhood to make sure a weak pelvic floor doesn’t restrict their life.

Transcribed - Published: 7 April 2022

DeMar DeRozan | Speak Your Truth to Spark Change

In February of 2018, NBA star DeMar DeRozan shocked the world when he tweeted, “This depression got the best of me.” He posted it on impulse, but the effects it had on the stigma surrounding athletes and mental health were far-reaching. On this episode, DeMar tells us how owning his depression helped him find relief and influenced the industry to make mental health a higher priority. He also shares the hard-won lessons he learned during childhood and opens up about getting past losses on the court and the loss of his father. DeMar’s willingness to be vulnerable has given him a mental edge in basketball and in life. Now, he’s using his platform to encourage other athletes to speak their minds — and to instill self-love, self-awareness and self-confidence in the next generation.

Transcribed - Published: 24 March 2022

Dr Jeffrey Durmer | Sleep Like a Champ

Sleep doesn’t usually come to mind when people think about fitness. But after Jeffrey Durmer, MD, PhD, noticed the lack of sleep support when he was an elite athlete, and again when his daughters were national-level swimmers, he decided to take the research into his own hands. Now, as a neurologist, systems neuroscientist and sleep-medicine physician, Dr. Durmer is that support for today’s top athletes. Through his work with the NFL and the USA Weightlifting team for the 2021 Tokyo games, he’s shown how simple tactics like sleep banking can make a serious impact on performance. But above all, he’s shown that sleep is recovery, and no training routine is complete without enough of it. On this episode, he gets specific about why sleep is essential to our physical and psychological health, tells us how to know whether we’re really getting as much as we need and sets us all up for a more alert tomorrow.

Transcribed - Published: 10 March 2022

Joe Holder | Break the Fitness Rules

Since the day Joe Holder stepped on the scene, his innovative training strategies have attracted everyone from executives to supermodels. But this Nike Trainer didn’t become one of the most influential figures in the industry by having a star-studded book of clients. He did it by challenging the rules and continuously working to make fitness more approachable and inclusive. On this episode, Joe explains how his famous philosophy, the Ocho System, enables us take care of ourselves so that we’re better equipped to help others. He tells us why being part of the “Plant-Based Gang” is anything but restrictive, and why exercise snacks can help movement fit on anyone’s plate. He also gets candid about his qualms with the fitness world and lays out a simple mindset shift that can help us reach our goals. Joe’s concepts show that the barriers to health and fitness aren’t so hard to knock down, and that by choosing to better ourselves, we can inspire others to do so too.

Transcribed - Published: 24 February 2022

Mental Health Miniseries: Kayla McBride

For Kayla McBride, basketball was never just a game.It was an escape from her childhood traumas and subsequent mental health struggles. But when sports came to a halt during the pandemic, she was forced to face the woman behind the athlete. On the final episode of our three-part mental health miniseries, the WNBA vet takes us on her journey toward healing, starting with the decision to put her story in the public eye. She speaks candidly about the challenges of vulnerability and its sweet wins: a closer bond with her family and a happier relationship with her sport. She also discusses how becoming part of the mental health conversation helped show others — and herself — that athletes are more than a number on a jersey or an end-of-season stat. Listen and learn why letting your guard down, and giving others space to do the same, can lead to a world where mental health takes higher priority.

Transcribed - Published: 27 January 2022

Mental Health Miniseries: Uma Naidoo, MD

We drink pressed juices and load up on whole grains to better our bodies, but what we eat and drink can nourish our brains too. That’s according to the rapidly growing field of nutritional psychiatry, which explores the benefits of food on cognitive well-being. On episode two of our three-part mental health miniseries, Uma Naidoo, MD, a Harvard-trained psychiatrist and Michelin-star chef, tells us how meals can impact our mood. She also offers guidance on building out our grocery lists with nuts, fish, turmeric and other foods that can help fight anxiety and depression, and she breaks down the surprising connection between the brain and the gut. By following Dr Naidoo’s six pillars of nutritional psychiatry, everyone can fill their plate with mood-boosting food.

Transcribed - Published: 13 January 2022

Mental Health Miniseries: Jennifer Heisz, PhD

When Jennifer Heisz, PhD, decided to complete an Ironman, she wasn’t looking to earn bragging rights. After years of researching how exercise can fight anxiety and depression, she wanted to feel the effects for herself. Then the pandemic closed her lab, shut down gyms and cancelled races. In the face of piled-on stress and uncertainty, she not only organized her own Ironman, she finished it solo. Along the way, she uncovered the pandemic paradox: Mental health is both a motivator and a barrier to exercise. On this episode, Dr Heisz kicks off our mental health miniseries by telling us what to do when anxiety stifles our urge to get moving. She also gives us a crash course on what goes on in the brain and body when we experience anxiety, stress or depression, and the ways that movement can ward off their symptoms. By detailing her scientific findings and her athletic journey, she shows us why it doesn’t take training for an Ironman to boost your brain, it just takes a little bit of movement every day.

Transcribed - Published: 30 December 2021

Theresa Melito-Conners, PhD | Owning Your Self-Care

Bath bombs and face masks may feel great in the moment, but they only scratch the surface of self-care. People have body, mind and soul needs they aren’t even aware of, says Theresa Melito-Conners, PhD, and it’s time we showed up for them. She discovered self-care after nearly burning out at a job, went on to get her doctorate in it, then launched the website “Dr. MC’s Self-Care Cabaret.” Now Dr MC is giving us a peek behind the curtain at 10 things that are essential to boosting our own wellness and happiness. She also lays down real talk on creating boundaries between our work and our personal lives and how to set up the next generation for self-care success. Bonus: Dr MC leads us on one of her famous guided meditations, so you can feel for yourself how even the simplest changes can make a big impact.

Transcribed - Published: 16 December 2021

Arshay Cooper | The Healing Power of Sports

Growing up on the West Side of Chicago, Arshay Cooper’s fate could have been sealed by his proximity to gang violence. But when he signed up for the country’s first all-Black high school rowing team, he changed his trajectory and led his crew as they navigated a sport that has historically lacked diversity. Now a successful chef, author and activist, he brings rowing to other low-income communities so kids can have opportunities for a better future. On this episode, Arshay shares how rowing gave his team the tools to cope with childhood trauma. Through detailed stories about his experiences as an athlete and mentor, he shows us that there’s no such thing as a lack of talent, only a lack of opportunity. He also explains how we can all leave communities better than we found them.

Transcribed - Published: 2 December 2021

Shalane Flanagan | Hit Your Goals at Every Stage of Life

When Shalane Flanagan found out that all six World Marathon Majors would take place in less than seven weeks, she couldn’t pass up the opportunity to make history. After two reconstructive knee surgeries and a year off from running, the long-distance legend came back to show herself — and the next generation of women athletes — what’s possible when you put your mind to it. On this episode, she breaks down everything that inspired her to take on the marathon of marathons and gives us a look at the training and recovery plan that’s helped her rise to the challenge (and have fun along the way). She also opens up about her journey as an athlete and new mom, what it’s like to be one of the only women in the world of elite coaching, and how anyone can achieve their personal best.

Transcribed - Published: 18 November 2021

Nicole Snell | Building Confidence Through Self-Defense

The fear of taking a solo trip or even just a late-night walk can be very real — especially for women and people of color. Self-defense expert and Girls Fight Back CEO Nicole Snell has had her own share of scary encounters. But through her passion for going it alone, she’s also had life-changing and life-affirming experiences. Tapping into hundreds of hours of mental and physical self-defense training, she knows how to spot danger and take control of a rapidly changing situation. Now she’s educating others — especially those in BIPOC communities — to do the same. On this episode, she breaks down why self-defense is rarely about eye gouges and groin kicks, explains why you don’t need "Karate Kid"–level fighting skills to have your own back, and gives firsthand testimony on why solo travel is totally worth it.

Transcribed - Published: 4 November 2021

Christina Maslach, PhD | How to Stop Burnout Before it Starts

With workloads spinning out of control and workers not always getting the support they need, it’s no wonder “burnout” has become a buzzword. Enter Christina Maslach, PhD, a professor of psychology at the University of California, Berkeley, and a pioneer in the field of burnout research. In this episode, she explains just what burnout means — and what it doesn’t. She reveals some hard truths about what “mental health days” can do — and what they can’t. But most importantly, she offers a way forward, laying out six paths to a healthy workplace. Drawing on Dr Maslach’s decades of research, we can all learn to change our work environments for the better.

Transcribed - Published: 21 October 2021

Jim Taylor, PhD | How Sports Help Kids Win at Life

Less than 1 percent of kids grow up to be pro athletes. But the point of getting kids involved in sports isn’t to raise the next Serena or LeBron, says sport psychologist and parenting expert Jim Taylor, PhD. It’s to give them the mental tools to be healthy, happy and successful for the rest of their lives. On this episode, the former alpine ski racer breaks down the benefits of youth sports and shares advice on how parents can get — and keep — kids involved. The secret, he says, is creating positive athletic experiences and not buying into the “youth sports industrial complex.” Drawing on his experience as a father of two athlete daughters, he also digs deep into all the factors that can hold girls back in sports and identifies ways that each of us can help close that gender gap.

Transcribed - Published: 7 October 2021

Angela Manuel Davis | Grounding Yourself in Purpose

“Living your best life” isn’t about trading your 9-to-5 for margs on the beach (sorry). For Angela Manuel Davis, chief motivational officer (it’s a thing!) and co-founder of indoor-cycling and boot camp studio AARMY, it means figuring out what motivates you and then going all in. On this episode, the former USA Track & Field star shares how she went from being intimidated by cycling to teaching Jay-Z and Oprah, and how — thanks to advice from Dad — her class became known as “church on a bike.” She also explains why accountability and affirmations are total game-changers, how to create group-class vibes at home, and what she does to recharge. In short? She tells us how we can all get the life we deserve.

Transcribed - Published: 30 September 2021

Logan Aldridge | Shattering Expectations

Very rarely does a freak accident become a life highlight. But for pro CrossFit and Nike athlete Logan Aldridge, losing his left arm on a wakeboarding boat — at age 13 — was not only “the best thing that ever happened” to him, it was also the foundation for his purpose: to help anyone build confidence. To kick off season 9, the cofounder of adaptive-equipment company All Things Adaptive and training director at the Adaptive Training Academy details the mental and physical journey that helped him become the third-Fittest One-Armed Man on Earth. He also shares the four words his mom spoke that transformed his perspective, the goofy sense of humor that keeps a smile on his face, and the five-second rule he swears by for taking action. No matter your body, ability or sport, his insight and try-anything attitude can help us all grab our goals, one rep at a time.

Transcribed - Published: 16 September 2021

Chloe Carmichael, PhD | Using Stress and Anxiety to Your Advantage

Most of us see stress and anxiety as problems to be solved. But according to clinical psychologist Chloe Carmichael, PhD, these mind-body responses are Mother Nature’s way of giving us the energy boost we need to be not only productive, but also successful. On this episode, Dr Chloe (as she’s known to her clients) shares how being a yoga instructor in New York City inspired her counseling career and breaks down the differences between stress and anxiety — then explains why high achievers will always experience both. The best part: We all get a mini therapy session packed with specific try-it-now techniques to turn nervous, paralyzing energy into nonstop forward momentum.

Transcribed - Published: 19 August 2021

Adam Grant | Challenging Your Mindset for the Better

Information is accelerating faster than ever before, according to organizational psychologist Adam Grant. And the only way to keep up with it, he says, is by learning to rethink our assumptions. On this episode, the best-selling author teaches us how to open our minds. He starts with advice from his childhood diving coach that helped him reframe his fear (of heights!) and understand that work ethic matters more than natural talent (or grace) — which eventually led Grant to an All-American title. Then he digs into the reason we should never agree to disagree, the danger of getting wrapped up in health and wellness cults, and the power of having what he calls a “challenge network.”

Transcribed - Published: 5 August 2021

Margaret Moore | Coaching Yourself Up

Let’s get one thing clear: Coaches aren’t just for athletes. This might be brand-new information to some of us. But Margaret Moore, aka “Coach Meg,” has been helping people from all walks of life discover their strengths and identify opportunities to maximize their potential — on the job, in relationships, and in life — for over 20 years. The former biotech exec founded the Wellcoaches School of Coaching in 2000 to help wellness professionals best serve their patients. Since then, she’s added leaders, front-line healthcare workers, and now all of us to her roster of students. On this episode, the Coach’s Coach details what effective coaching really means; how leaning into doubt, or “our shadow,” can help us reveal patterns we need to change; and why organizing our minds can set us up for sustainable success (plus, how to do it). She also shares her story of not making it and how we can all be better coaches for ourselves, kids, mentees or even friends.

Transcribed - Published: 22 July 2021

Ben Bruno | Getting Strong — Without the Gimmicks

Life is full of BS, but fitness shouldn’t be. That’s why truth-teller and Nike trainer-to-the-stars Ben Bruno is on a mission to clear up misconceptions, like “More is more” and “No days off,” and help everyone — including Chelsea Handler and Justin Timberlake — streamline their sweat to get results in the weight room. On this episode, the Columbia grad and self-proclaimed “meathead” shares how a bad back launched his training career, what he’s learned from working with Hollywood’s finest, and why some of us may want to break up with burpees (we said “some”!). He also details his supersimple method — which involves repeating just a handful of “similar but different” exercises, his “KISS” formula, and his take on the 80/20 rule — so we can all become Bruno Strong on our own.

Transcribed - Published: 8 July 2021

Lewis Howes | Become Your Most Fearless Self

We all develop a wide range of skills in school, but one major topic your syllabi likely lacked? How to handle all your feels. So when life throws the truly tough stuff at us — in Lewis Howes’ case, that included sexual abuse, a brother in jail, and an injury that ended his pro football career — we don’t know how to cope, let alone thrive. After sulking on his sister’s couch for a hot second, Howes decided to face his biggest fears (those aforementioned feelings) and get vulnerable. Now a popular podcast host, best-selling author, business coach and Team USA handball player, Howes is on a mission to help others find greatness by confronting what they’re afraid of. On this episode, the JOAT shares how he’s achieved mental and physical health by working through shame and an identity crisis, and how relying on mentors has turned him into an “athlete of life.”His advice for creating a fear list, shedding personality masks (he has some powerful words for all you male listeners on this one), and thinking exponentially can help us all create our own course on emotional intelligence. Better late than never.

Transcribed - Published: 24 June 2021

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