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26 minutes | Jan 5, 2018
18: 2018 Predictions
We are starting off 2018 having a little fun. We predict everything from weather to sports to the biggest stories of the year. 1:14 Winter Olympic Predictions 4:21 Super Bowl 5:14 Stanley Cup 6:46 World Series 7:32 NBA Finals 7:55 Weather 12:49 Biggest Sports Headline 13:49 Biggest Political Headline 16:00 Biggest Tech Story 19:25 Biggest Business Story 20:57 Biggest Exercise Fad 23:40 Biggest Nutrition Story
18 minutes | Jan 4, 2018
17: Summiting Kilimanjaro
We’ve talked about setting and achieving goals. In this episode, we talk to member, Cindy MacLacklan, who trained for and conquered Kilimanjaro. 0:39 The basics of the climb 1:48 The attrition 2:44 Fighting the altitude 7:40 Mother nature 8:30 Why the climb? 10:08 The biggest challenge 10:55 Preparation plan 12:24 The experience at the top 14:30 The descent 16:20 What’s next?
15 minutes | Nov 29, 2017
16: Surviving the Holidays
Episode 16: Surviving the Holidays The holidays are an amazing time of year. Friends, family, fun, and good food...sometimes too much good food. This episode examines the key causes of how our health gets off track and the best ways to fix them. 1:54 The unhealthy formula of the holidays 2:39 Step 1 to saying on track - Create a routine now 4:17 Step 2 - Don't miss a workout 6:13 Step 3 - Plan the season 7:45 Step 4 - Plan your cheat day and be ok with it 9:15 Step 5 - Avoid the meltdown and stick to your plan. 12:21 Action Items
17 minutes | Nov 19, 2017
15: 5 Behaviors of Success
There are a lot of different ways to be successful in all facets of life. Our hosts outline the 5 behaviors they've seen common among successful people. 1:08 #5 Behavior - Early Morning Ritual 2:11 #4 Keep Investing in Yourself - Mentally & Physically 5:38 #3 Begin with the End in Mind 8:55 #2 Prioritize and Focus 11:49 #1 Focus on Process Not Just Result 15:10 Action Items
25 minutes | Nov 7, 2017
14: School - Good for the Mind, Bad for the Body
While school is essential for the education of our youth it is also in many ways toxic to their health. In this episode we discuss the two reasons why and how to take action. 0:58 Statistics of sitting2:14 How sitting hurts our body4:00 The impacts of chronic sitting5:30 Physiology background8:12 Youth nutrition habits at home and school12:58 Why sugar is a drug17:30 Action Steps1) Check your child's posture2) Get them active3) Bring your own lunch4) Watch Fed Up21:30 Sample food menu
19 minutes | Oct 15, 2017
13: How to Rev Up Your Immune System
Episode 13: How to Rev Up Your Immune System Seemingly every year, the turning of the leaves and crisp air temperatures tend to be accompanied by sniffles, coughs, and sneezes. With fall upon us, we take a few minutes to talk about your immune system and how to keep it ironclad this fall. 0:46 - What is the immune system? 2:05 - What are some things that can hurt our immune system? 6:23 - How do we rev up our immune system? 6:45 - Diet 9:38 - Exercise 11:26 - Recovery - Sleep and Chiropractic 15:03 - Marsha & Darsha 17:20 - Action Items Episode Action List Assess your own system. Are you sick all the time? Assess the checklist of diet, recovery, and exercise? Where do you have the largest gap? Close the biggest gap. If you are only sleeping 3 hours a night, figure out how to get more. If your sleep is great, but you haven't put a vegetable or fruit in your mouth in months, start there. Go for the biggest step change you can make! If you have any questions or ideas for episodes, please reach out to us at email@example.com or DrOlivieri@olivierichiro.com.
20 minutes | Sep 2, 2017
12: The 1 Way to Make Healthy Habits Stick
With 70% of the US population classified as overweight and 38% classified as obese, sticking to healthy habits is a huge issue in our country. The formula is quite simple, but how to follow that formula is a challenge. We know why it happens and the best way to fix it. 0:25 - Obesity rates in the US 0:47 - Formula to be healthy 2:00 - Gym retention and utilization rate 4:00 - Common excuses for not working out 7:00 - Why healthy habits don't stick 11:08 - How to make healthy habits stick 17:32 - Action Items 18:30 - Story of Pleasure Making a Difference
30 minutes | Aug 20, 2017
11: Life Lessons That Apply to Business
Throughout life we learn many lessons - sometimes even the hard way. It's amazing how many of these lessons can be applied to business to yield success. 2:22 - Lesson 1: Own your life and make it happen4:32 - Lesson 2: Take responsibility6:03 - Lesson 3: Trust your gut, take a risk, and be OK with fear, uncertainty, doubt, and failure7:25 - Lesson 4: Have confidence8:24 - Lesson 5: Focus on rocks not pebbles12:03 - Lesson 6: Focus on small goals17:55 - Lesson 7: Build a team that shares common values20:32 - Lesson 8: Put people in the right roles22:59 - Lesson 9: You don't have to be good at everything26:38 - Lesson 10: Nothing replaces hard work29:00 - Take Action Episode Action List Identify 2 or 3 of these lessons and figure out how to apply them to your own life. Assess your own life to see if there are lessons you have learned that you can apply. Take action! If you have any questions or ideas for episodes, please reach out to us at firstname.lastname@example.org or DrOlivieri@olivierichiro.com.
49 minutes | Aug 8, 2017
10: Importance of Strength and Conditioning for Teens
It's easy to agree that making a teen athlete bigger, faster, and stronger will make him/her a better athlete. Where many stop short, is their knowledge of how to do so, when to start, and even the more important benefits of training. We have special guest, Coach Chris Arouca, head coach of Hingham High Football, to discern fact and fiction. 1:23 - Coach Arouca's coaching and strength & conditioning background3:02 - Why is strength and conditioning important for teenage athletes and teenagers in general?8:55 - The components of a good strength and conditioning program for youth21:26 - Sport specific training - is it real and is it necessary for youth athletes?30:41 - Can you really train speed an agility?38:28 - What age can I child start training?42:50 - Action Items46:00 - Story
34 minutes | Aug 8, 2017
9: Chiropractic 101
There are a ton of misconceptions, myths, and questions when it comes to chiropractic care. This episode taps into the expertise of our very own host, Dr. Chris Olivieri, to set the record straight. 1:10 - What is chiropractic?1:52 - Vertibal subluxation3:25 - What does a normal spine look like?3:52 - Benefits of a properly aligned spine4:23 - Age and spinal degeneration5:10 - Central nervous system and stress9:07 - Importance of chiropractic care for kids9:45 - Chiropractic approach vs. typical medical doctor approach. Wellness vs. illness12:23 - Chyropractic myth13:52 Neurological advantages of seeing a chiropractor16:20 - Chiropract myth 2 - once you see one once you always HAVE to21:06 - What actually happens in an adjustment?27:03 - Frequency of visits29:58 - Take Away30:47 - Closing story
28 minutes | Jul 9, 2017
8: The Truth About Pain
While pain may be a frequent part of life, it certainly isn't normal. We explore the most common causes of pain, how to prevent it, and even how to properly talk to your doctor about it. As always, feel free to reach out to us at Mike@ReebokCrossFitBareCove.com or DrOlivieri@OlivieriChiro.com if you have any questions. 0:55 What is pain?3:35 Common causes of pain6:09 Why pain can be a good thing9:55 How do medical professionals differ13:00 How to talk to your doctor15:13 What to do if you have pain20:40 How to prevent pain24:48 Action Items25:48 Story of how these action items can change lives
26 minutes | Jun 27, 2017
7: 5 Weight Loss Myths You Probably Still Believe - Part 2
There are so many weight loss “truths” that many have grown up to believe that simply aren’t true. Furthermore, the information age has put loads of inaccurate information at our fingertips that further clouds the reality of weight loss. This episode attacks the final 2 of the 5 biggest myths of weight loss head on to replace fiction with fact. 0:38 Listener Question – Should I try fasting?3:00 What’s better? A 60 minute workout or 4 minute workout?3:24 4th Myth – More is better when it comes to fitness9:57 5th Myth – Lifting makes you bulky14:50 What would deem our podcast and businesses successful15:39 Action Steps17:53 How busting the myths changed a life
25 minutes | Jun 12, 2017
6: 5 Weight Loss Myths You Probably Still Believe - Part 1
There are so many weight loss "truths" that many have grown up to believe that simply aren't true. Furthermore, the information age has put loads of inaccurate information at our fingertips that further clouds the reality of weight loss. This episode attacks the 5 biggest myths of weight loss head on to replace fiction with fact. 1:33 - 1st Myth - Weight is the right goal6:25 - Why we are so weight obsessed9:10 - 2nd Myth - Less = Better in the nutrition world14:56 - 3rd Myth - Low Fat Diet is right diet18:55 - Why sugar causes fat storage22:58 - Action Steps
31 minutes | May 30, 2017
5: The Truth About Lyme Disease and Ticks
Lyme Disease and other tick born illnesses have become all too prevelant. In this episode, Dr. Elena Monarch of the Lyme and Pans Treatment Center explains to us the symptoms of lyme disease (13:34), what to do if you have lyme (15:27), and how to prevent/check for ticks (19:03). 00:41 - Guest Intro00:47 - Why talking Lyme Disease1:40 - Elena Monarch's Background 3:20 - Why open the Lyme and Pans Treatment Center7:07 - Entrepreneurial Learnings8:30 - Learnings as an entrepreneur10:20 - What is Lyme?12:00 - How people contract Lyme13:34 - Symptoms of Lyme15:27 - What to do if you think you may have Lyme16:53 - Where does powassan virus originate?19:03 - How to prevent tick bites20:15 - How to check for and remove ticks24:00 - Action steps25:55 - How to get in touch with the Lyme and Pans Treatment Center - Call 781-923-7000. Rte3A in cohasset. LymeAndPansCenter.com26:35 - Story of the positive impact of finding and treating Lyme
27 minutes | May 14, 2017
4: Secrets of a Fit Mom
We all know moms wear many hats. It can seem near impossible for a mom to find any time for herself, let alone for her fitness. In Episode 4, we interview a South Shore mom that has figured out how to make time for her fitness and knows what to do during it. Sarah O'Shea, mom of 2 and head coach at both CrossFit SciCoh and Reebok CrossFit Bare Cove shares here secrets with us. 0:45 Question from our listeners - what are Mike and Chris' back stories?6:20 - How to find the balance8:52 - Fitness going from priority to actually happening11:40 - How to feed yourself and your family in a healthy way13:28 - What percent of the fitness is nutrition?14:00 - Healthy eating guidelines15:30 - Discovering the fitness that is right for you19:10 - Importance of like-minded people20:47 - How to take action25:00 - A story of how it all worked for a fit mom
25 minutes | Apr 30, 2017
3: Mobility - Secret to a Limitless Life
As we pursue a healthy life, one of the most overlooked yet important facets is mobility. The ability of our body to move as it was designed to move can literally save a life - in this episode we share one such story. In the rest of our 30 minutes, we define mobility along with it's difference from flexibility (3:00), cover the cause and effects of bad mobility (7:15), teach you how to diagnose and fix issues (12:40), and of course leave you with the actions you to take after listening (20:00).
25 minutes | Apr 11, 2017
2: 7 Steps to Setting & Achieving Goals
One of the biggest keys to success in any facet of life is simply taking action. In this episode, we teach you the 7 steps needed to turn goals into success. Many dream and talk about what they would, could, or should do. The successful actually make it happen. Action doesn't take skill or talent, but for it to maximize success, it does take planning.
20 minutes | Apr 10, 2017
The question, "why?", is paramount to success in fitness, entrepreneurship, and life. It's answer becomes our true north to making priority calls and sustaining our motivation. In this episode we explore why we started Take 30 (0:38), why fitness is important (10:47), and what actions you can take to determine your own why (14:00).
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