Monthly Archives

May 2018

Health Episode #9: How to Manage “Bad Days”

By | Podcast

Every human has a bad day occasionally. A bad day training,racing, a bad day at work, with a friend, family member, spouse, etc. Bad days hit us all, but the question is how do you handle that bad day?

In this episode Alix and Mo talk about this and give you tips on how to turn your bad day around by incorporating:

  • breath work
  • hard workouts
  • restorative workouts
  • laughter and smiling
  • DECIDING on your day
  • grabbing a hug
  • and more

Take a listen and share with a friend or anyone you know that could benefit from hearing.

CLICK HERE  to listen or download from iTunes or Stitcher

Mindset & Meditation: The Power of Laughter and Smiling

By | Mindset

Laughing increases serotonin and endorphins in your brain, and smiling releases dopamine that increases feelings of happiness and content.  The power of laughing or simply cracking a smile as you go through your morning and day can have profound positive effects on your mood, stress, and health. Take a look at this incredibly detailed article from on all the health benefits of daily smiling and laughing and learn how you can incorporate a little more joy into your day :-).


Episode 156: Interview with Austin Spartan Super Champ Jordon Buscemi

By | Podcast

What out OCR Elite men!! This dude is on fire and on a mission!!!

In this episode OCR rising star Jordon Buscemi sits down with us to discuss:

  • His love for being outside and “playing”
  • His motivation behind racing
  • One of the best race mantras I have heard, provided by his 6yr old boy
  • His review of the weekend Spartan Super and Sprint Races
  • Why he doesn’t race with a watch or heart rate
  • His hybrid “unorthodox” training
  • Co-founding Wisconsin OCR Team
  • and more!!

CLICK HERE to listen or download from iTunes or Stitcher!

Episode 155: Spartan Athlete and Referee Chris Schapman talks Pose Running and More

By | Podcast

In this Episode Miles and I sit down with Spartan elite athlete and Referee Chris Schapman. Not only is Chris an incredible athlete, he is also a run form coach in the POSE Method of running. We get to know Chris a bit and then talk about:

  • The importance of incorporating key drills into every run warm-up
  • Why a good time to change your run form is after an injury
  • The importance of paying attention to your run mechanics
  • Why your heel should touch the ground during your run gate
  • How to transition into a minimalist/zero drop shoe
  • How to begin POSE running
  • Chris’s “go to” mobility moves
  • and more!

Chris talks a lot about specific movements, drills, etc during the show. If you are looking to change your run form PLEASE consult a qualified run coach to assess you and help you make the right adjustments for your personal needs

** I also answer a listener question on hydration & sweat sodium testing**

CLICK HERE to listen or download from iTunes or Stitcher

Get in touch with Chris:

IG – or email:

Here’s a map of Pose Method coaches:

Here are some of the drills along with videos Chris recommends:
these are the key ones:

1. Hops on Two Feet
2. In and Out Hops on Two Feet
3. Crisscross Hops on Two Feet
4. Heel Click Hops on Two Feet
5. Stationary Foot Pulls to Alternating Foot Pulls (right leg)
6. Stationary Foot Pulls to Alternating Foot Pulls (left leg)
7. Stationary Front Lunge Foot Pulls to Alternating Front Lunge Foot Pulls (right leg in front)
8. Stationary Front Lunge Foot Pulls to Alternating Front Lunge Foot Pulls (left leg in front)10 stationary. Then initiate falling to start moving forward and do 10 while moving forward. Finally, run it out for 20-50 meters.

Mindset & Meditation: But What If?

By | Mindset


But What If…

“Fear can’t kill you, but it can contain you” – Unknown

Before attempting a daring physical feat, before approaching your boss for a raise, before any difficult conversation, there are those two words that consume our thoughts.  “What if”.  What if I fall, or don’t make the jump, or get hit?  What if my boss gets angry and demotes me, what if my friend, wife, husband, takes what I am saying the wrong way and it damages our relationship? What if?

But what if it didn’t? What if you changed your thoughts to how the physical feat WILL go well, meticulously planning every move.  What if the conversation, meeting, presentation went exactly how you wanted it to go or even better?  What if you created the victory in your mind and then approached your challenge with confidence and mental strength? Don’t let the “what if’s” contain you, change your vocabulary to “what will” and go get it.

Listen to the audio for detailed accounts of some amazing people doing seemingly impossible feats of physical and mental strength, by using fear and “what if” to make them successful.

Episode 154: Hunter Russell & Brian Gowiski Review Tougher & Toughest Mudder Texas

By | Podcast

In this episode Mo sits down with Hunter Russell and Brian Gowiski who took home 2nd and 3rd place in this past weekend’s Tougher & Toughest Mudder in Central Texas.

We have a great conversation, recap their races and discuss:

  • What went well during the race
  • What went wrong/what they learned
  • Mental strategies after taking a wrong turn
  • Hunter’s beard
  • Mental strategies during overnight mind numbing races
  • Recovery strategies after an overnight race and after crewing and not sleeping for over 24hrs
  • The power of crew/team support
  • Why Hunter’s beard is so beautiful
  • and more!!

****NOTE: before we hop into the episode I also answer a listener question about how to recover from a strained pectoral muscle****  We also briefly mention Hunter’s beard…

CLICK HERE to listen or download from iTunes or Stitcher

Health Episode #8: How to Support Your Spouse Eating Differently

By | Podcast

In all the work that Alix and I do regarding nutrition with clients, this topic is usually the biggest hurdle to overcome. What do you do if your spouse wants to make a dietary/nutrition/lifestyle change but it doesn’t “fit” the way you eat? Or, what if you are wanting to make the dietary changes, but your spouse is not fully on board or willing/wanting to make the same changes?

In this episode we tackle these questions and talk about:

  • How to have pro-active conversations regarding a nutrition shift
  • How to support the person supporting you,
  • How to be responsible and share the duties of food/meal prep
  • and more!

CLICK HERE to listen or download from iTunes or Stitcher

***If you have a question regarding your health, wellness, mindset, or nutrition shoot us a message and we would love to answer your needs on the show****

Send questions to:  or

Episode 153: Listener Q&A with Mo, Miles, & Victor Quezada

By | Podcast

In this episode Miles and I are joined by good buddy and pro/ocr athlete Victor Quezada to answer your questions. We talk about:

  • How to handle pre-race anxiety
  • How to overcome tennis elbow
  • How much should OCR athletes focus on heart rate
  • How to train with little time available
  • Our “go to” workouts when running short on time
  • Is a post race beer really that bad for recovery
  • The most effective diet for an OCR athlete
  • How to train through an ankle injury
  • What a pre-race meal should look like
  • And Victor gives us a quick recap of this past weekends New Jersey Beast where he ran back to back beasts winning day two

***Note: We lost audio during one of the questions and did our best to pick it right back up***

CLICK HERE to listen or download from iTunes or Stitcher!

Show Notes:

Glute Work for IT Band Issues:

Lateral Band Walk  3×10

Glute Bridge 3×10

Db Deadlift 3×6-8

Short on time workout:

Super Legs!!!

Recovery Beer Article

How to recover faster from workouts/races

Link Endurance Podcast Episode 147: Training Through Injury