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Episode 197: Spartan Death Race Recap with 2x Finisher Ronald Tortola

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In this episode Mo and Miles sit down with 2x Spartan Death Race finisher Ronald Tortola to discuss and review this year’s event. Ronald gives us great insight on what it takes mentally and physically to complete such a physically and mentally grueling event! 

We cover:

  • The inner growth that happens
  • Rucking for 16hrs straight
  • Team work
  • Getting back into the race if you get DQ’d
  • The mental side of the Death Race
  • The importance of choosing the right pack/ruck
  • How the Death Race will make you better at life
  • and more!

CLICK HERE to listen or download from iTunes, Stitcher, or wherever you get your podcasts!

Episode 196: Your Needs Vs. Your Wants

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In this episode Mo sits down with OCR client and University of Texas MBA student Shan Khan to discuss our needs vs. our wants in both sport and life. Both Mo and Shan are currently working through injuries that have sidelined their OCR racing and they have a good perspective on how you can, and need, to assess and shift your needs and wants. 

  • Do you NEED to train or do you WANT to train?
  • How often, if ever, do you assess your wants and your needs?
  • Do you have the mindset to be able to instantly shift/adjust your wants and needs? 

This is an awesome episode that will help direct you and give you clarity on your daily, weekly, monthly priorities in sport and life.

CLICK HERE to listen or download from iTunes, Stitcher, or wherever you get your podcasts!

Episode 195: Air Force Ken Goes DEEP into Mindset, Racing, Taking Ownership, & YOLO

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Force Ken” dives DEEP into the well on a lot of important topics not just for OCR but for life. We also have some fun talking about his experience on Beastmaster. 

We Cover:

  • Taking ownership of your actions and words
  • Masculinity vs. vulnerablilty
  • Why its critical to be kind vs. being right
  • How to live each day like it’s your last
  • How/why swimming is important for all athetes
  • How he has overcome devastating injury to still race at the highest level
  • His experience on the show Beastmaster 
  • Beating Woodsy & Yuri
  • Conquer the Gauntlet, Savage Race, and more!

CLICK HERE to listen or download from iTunes, Stitcher, or wherever you get your podcasts!

Episode 191: Improve Your Recovery with Aku

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In this episode Mo chats with Paul De Jersey, the co-owner of Aku. Aku, short for Acupressure, is a company that has produced a mat that you can lay or stand on, along with a ball for smaller areas like shoulders and arms. The mat and ball are made from specific metals designed to increase circulation, release tight areas, decrease pain, speed recovery from hard workouts, and sleep better.

This is a GREAT tool for any athlete wanting to perform at their best, improve recovery, and reduce stiffness and injury risk. We had an awesome conversation and we are excited to share it with you.

Check them out a www.akuspike.com and use the code PALEO for 15% off your order

Follow on IG: @akuspike & @dejerz

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Episode 190: Savage Race, Race Officials, Surgery, Listener Q&A

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In this episode Mo and Miles dive into listener questions on:

  • Race nutrition for long 8-24hr endurance races
  • Fasted workouts
  • Should you care about counting macros
  • Why you’re probably not losing weight
  • How to train and taper for and in between races

We also talk about

  • How OCR can hire legit race officials (in Mo’s opinion)
  • Savage Race Central Texas
  • Mo’s upcoming surgery & his recovery plan
  • How you can run a sub 3hr marathon at 70 years old
  • Mile’s creepy stare to get the ladies
  • The word “specificity”…. 
  • and the “mud”ivator 🙂

CLICK HERE to listen or download from iTunes, Stitcher, or wherever you get your podcasts!!

Episode 189: Interview with Spartan Pro Brian Gowiski

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In this episode Mo & Miles sit down for a chat with Spartan Pro Team athlete Brian Gowiski! We talk about his recent back to back wins at Spartan Race in Charolette. We also dive into:

  • How he has made mobility a key component to his training this year
  • Who he’s gunning for amongst the male elites
  • Can VO2 max increase as we get older
  • How he has changed since our last interview in 2016
  • His plan for West Virginia
  • and more!

CLICK HERE to listen or download from iTunes, Stitcher, or wherever you get your podcasts!

Episode 188: Interview with Ryan Woods

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In this episode Mo and Miles sit down and rap with the winter bearded wonder, and Spartan Pro :-), Ryan Woods!!

We talk all about how he keeps a positive attitude and mindset amidst his recent Spartan Race mishaps, and how he is still in contention for a podium spot.

We also discuss:

  • How he is in fact an OG Rams fan
  • His plan for this season
  • His thoughts on racing Savage vs. Spartan Race
  • Spartan Ultra 24hr Race for 2019
  • Will he return to World’s Toughest Mudder
  • When you should implement more trail vs. road running
  • Train your weaknesses for a beast
  • and more!!!

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Episode 187: Interview with Spartan Pro Tyler Veerman

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In this episode Mo and Miles chat with another Spartan Pro on the rise Tyler Veerman! 

Tyler live in Colorado and is quickly making his was up the ranks in the Spartan Championship series.

We talk about:

  • His athletic background
  • Transitioning from triathlon to OCR
  • His biggest competition
  • How being a snowboard instructor might be some of the best leg strength and endurance training
  • and more!! 

CLICK HERE to listen or download from iTunes or wherever you get your podcasts!

Movement: Single Leg Hip Extension

By | Movements | No Comments

Use this move to work balance and symmetry for your hips & lower body.

We recommend using body weight only as part of a dynamic warm-up with 2-3 sets of 5-6 reps. For strength/balance add weight and perform 3-4 sets of 5-8 reps.

Bonus if you can do this barefoot to engage foot proprioception.

CLICK HERE for the video demo