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Courtney illuminates a perspective on how to approach eating and your relationship with food that is not widely discussed in strength and conditioning circles. Many athletes see nutrition as a vehicle to achieving a better outcome in their sport, whether that’s physique and/or performance related. And while common nutrition approaches (i.e. tracking calories and/or macronutrients, keto, intermittent fasting, plant-based, nutrient timing) are effective at producing desired outcomes like gaining muscle mass and losing body fat, there is a holistic perspective that is largely missed en route to said outcomes. Driven athletes and New Coaches alike, tune in to learn something new for yourself, and to use with clients to aid them in their process AND goals. Please do use the timestamps to come back to the mindful eating guided meditation practice as needed. Enjoy! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) What You Say You Want vs What You Need (04:27) How You’ve Been Taught to See Food (06:34) Healing Yourself Through Nutrition (11:45) Preparing for the Guided Mindful Eating Meditation Practice Intro (14:17) Mindful Eating Practice (23:36) The Gift of Food (27:18) Living in the Grey of your Approach to Nutrition (29:55) Follow along on Instagram, apply for coaching, and sign up for Monday Minutes! RESOURCES: Check out past guided meditations: Ep 34 Mindfulness Tools for the New Coach https://open.spotify.com/episode/0C5K7sNGwBadN5umD4zU4T?si=mX9hqivMTuqg_fXl9VnX5Q Ep 35 Mindfulness Tools for the Driven Athlete https://open.spotify.com/episode/5oojf6gS8LI5W1xuNupBRF?si=NG4p865ETL-o62ZCctngJg CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://poastrengthandwellness.com/apply-for-uyp-now Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list Support the podcast: https://ko-fi.com/poaco

Courtney shares 21 thoughtfully crafted affirmations for you to try on to attract more beauty, ease, and joy so you can live a deep and aligned lifestyle as a New Coach and/or driven athlete. Feel free to come back to this episode and use the timestamps to jump straight to the affirmations as needed. Enjoy! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:36) From Thinking What Could go Wrong to What Could go Right (03:55) Viscerally Choosing Aligned and Resonant Affirmations (05:46) 21 Thoughtfully Crafted Affirmations for Driven Athletes & New Coaches (10:06) Creating Space to Journal & Reflect (11:29) Enjoying the Process of Affirmations Sinking In (12:46) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! RESOURCES: Check out past guided meditations & visualizations: Ep 29: A Watchful Eye into Your Highest Desires https://open.spotify.com/episode/3zvZ1ZGB4e2pXdw39EkGSw?si=r8Rz_RRWSbWzt_Pwoj4U9A Ep 27: Introducing the Chakras to Deepen Awareness https://open.spotify.com/episode/4rWv3i10vZ89m0mQfHME4a?si=9TTuSjapSqCf0LJXqS1tMw CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://poastrengthandwellness.com/apply-for-uyp-now Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list Support the podcast: https://ko-fi.com/poaco

In this episode, Courtney guides you through understanding how a sustainable lifestyle of pursuing less can not only enhance your quality of life, but is actually of greater service to the world! We discuss where the underlying energy of discontent arises while chasing numerous goals, what’s at stake from living in this manner, and what does it look like to transcend this? If you are someone who constantly feels frustrated while running in so many directions, this is for you! Many folks are living in excess in our current day; excess in terms of over-working, over-exercising, etc. Some stay busy to avoid processing emotions, others to seek validation from outside, or to feel worthy themselves. Whatever the case, living in excess can be quite barren. Not only can it be straining to your well-being, and therefore not sustainable, it can lead to going through the motions of life rather than moving from a purposeful, powerful and productive presence. By learning to move more intentionally and follow a disciplined pursuit of less, you can begin to see with a clearer heart and mind due to feeling excited and invigorated by the deep, rich, and fulfilling gift that is your life. I touch on it in the episode, but it’s worth stating here: I’m not saying delayed gratification & the pursuit of more is BAD. This episode is illuminating where a constant pursuit of more can cause Self harm. After listening, I'd love to hear from you on Instagram… How do you plan to apply doing less, better? How can you create more white space in your life to invite in more alignment, ease, and efficiency & create the greatest work of art there is, your life? Thank you SO much for tuning in and see you in the next episode! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) The underlying energy of “there’s not enough time” as you rush after all your goals (04:23) White space as a means of creating brilliant art (08:12) Why you might believe more is better and how this can cause Self harm (10:57) Allowing self-care to fuel your process (13:40) Brahmacharya: the practice of living in non-excess to prevent chronic overextension of Self (17:20) What’s at stake by constantly chasing all your goals; Investigating the white-knuckling energy under your actions (19:00) What does it look like when you begin living a disciplined pursuit of less? (23:15) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! RESOURCES: Ep 8: Pausing to Notice the Breath: https://open.spotify.com/episode/28cdyRtJkQavw2ZUNUG8BJ?si=8D8R2zqkTSeP_ODwYZ6w4A Ep 17: Deepening Your Senses https://open.spotify.com/episode/0QgmtIxZquKKYvT9pBCkJr?si=8br6X5qFQ9KNj_dNJ4CX0w CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list Support the podcast: https://ko-fi.com/poaco

Monica Reyna (one of my most magical friends!) comes on the show to share her gifts with the POA fam. As a Mom of two daughters, Reiki Master Teacher, Trauma-Informed Yoga Teacher, Spiritual guide and life coach, she has quite an array of experience. We discuss topics like surrendering to your process, saying thank you for your challenges, and being a full body YES to your gifts! Whether you’re someone looking to - manage stress & relieve past pain and suffering, dive deeper into your spiritual journey to embody a more vibrant being, or broaden your toolbelt as a new coach, you’ll walk away from this episode with a unique blend of resources to step out of feeling scattered & overwhelmed to arrive at a more wholesome, authentic, and lively version of who you really are. Head over to Instagram after you listen and share with the community.. what was your biggest takeaway from Episode 37 with Monica? Check out the links below to listen to past episodes with other Mindful School of Yoga teachers, access alllll the resources we discussed, and connect with Monica! Thank you SO much for tuning in and see you in the next episode! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) Our spiritual journey with Mindful School of Yoga and Monica’s mission as a healer (08:57) Finding Reiki & stepping deeper into Holistic Healing for relief (21:52) What is Reiki? Common benefits? (36:00) Saying thank you for your challenges (36:58) Amplifying the benefits of Reiki within yourself after a session (suggested practice to try-on!) (40:29) Monica’s unique offerings explained: Emotion coding and Mediumship (46:23) Reducing sensitivity and overwhelm to others energy in public (51:02) Working with children via Reiki & Energy Healing (54:56) Putting yourself first, as a parent and otherwise (1:03:24) Studying Reiki - what to consider before choosing your teacher? (1:08:01) Sound Therapy - what is it? what attracted Monica to it? (1:11:59) Monica’s Upcoming Book and how it surfaced (1:19:30) Recommended Reading & Biggest Influences (1:25:05) Staying balanced & Monica’s profound guiding principle (1:33:57) Connect with Monica - online or in person (1:35:47) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! RESOURCES: Abraham Hicks https://www.abraham-hicks.com/ Dr. Shefali Tsabari https://institute.drshefali.com/ A Course in Miracles https://acim.org/ A Year of Forgiveness https://www.amazon.com/Year-Forgiveness-Miracles-Lessons-Commentary/dp/1622330765 Come As You Are https://www.amazon.com/Come-You-Are-Surprising-Transform/dp/1476762090 The Book of Joy https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/0399185046 The Four Agreements https://www.miguelruiz.com/the-four-agreements What Happened to You https://www.amazon.com/What-Happened-You-Understanding-Resilience/dp/1250223180 Episode 12: Therapeutic Bodywork with Kate Block of Little Dipper Yoga (MSY teacher) https://open.spotify.com/episode/4wfn9dZYrSOFuYYz1gDUtD?si=iylGpvEzS2Cuuw-sMIRCeQ Episode 15: A Healing Touch Transformational Bodywork with Jamilah Tuuk (MSY teacher) https://open.spotify.com/episode/5tuheWe0bPUmCpZo0QKJ0v?si=r4dPqth9Qby4D7zdc6QuIA Episode 21: Reconnecting Womxn to Divine Wisdom with Amber Kilpatrick (MSY Founder) https://open.spotify.com/episode/5v99iKV2eX8IM7dmeAZaNd?si=zBlJhH0uQYGTIGUvWwhjug CONNECT WITH MONICA: https://www.facebook.com/monicareynarmt CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list Support the podcast: https://ko-fi.com/poaco

Courtney Bishop, High Performance Coach and Host of The POA Podcast, shares practical ways to bring more mindfulness into your every day to find more freedom and joy in your world. In parts one and two of this series we defined what mindfulness is and covered why it's SO important to practice, so go back and listen to those in case you missed it! In this episode, you’ll learn three more mindfulness tools and have the opportunity to reflect on prompts that will get yours wheels spinning on where else you can bring mindful moments and clarity into your life. Head over to Instagram after you listen and share with the community.. what’s the biggest thing you’ve learned from this series? I hope you’ve found some useful techniques that will support your coaching, athletic, and everyday journey! Thank you SO much for tuning in and I’ll see you in the next episode! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) Summary of part one and part two (03:36) Tool 1: Work/Life Balance (04:52) Tool 2: Solitude (06:54) Tool 3: Do Nothing (09:01) Summary of each mindfulness tool and reflective mindfulness prompts (12:32) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list Support the podcast - https://ko-fi.com/poaco

You’re hard headed, your own harshest critic, constantly driven to improve, never satisfied, no realistic expectation of ever catching up to your ambitions. This athlete mentality has been embedded in you... to always go go go, be productive, rest is for the weak, etc. I get it. I operated this way for YEARS; treating my body like a machine, pushing myself SO hard through an injury that I burned out, was FORCED to slow down, and change my pace in the pursuit of my athletic goals. Now I have deep gratitude for yoga and mindfulness because it completely changed my approach as an athlete, and is exactly why i’m able to share this knowledge with you guys today. Within this episode, you'll learn practical ways to bring more mindfulness into your world as a driven athlete so you can maintain OR reclaim the joy and freedom in your athletic journey so it enhances your quality of life, rather than white knuckling your way to success, possibly burning out, getting injured, and having to step away from the craft you love for extended periods, or possibly forever. Of course, we'll define what mindfulness is, cover why it's SO important to practice as an athlete, and share some open ended questions to get yours wheels spinning on where else you can bring mindfulness into your routines to ensure the pursuit of your physique and performance goals is as gratifying as the outcome. Head over to Instagram after you listen and share with the community.. do you currently incorporate any of these mindfulness techniques into your day as a driven athlete? If not, which ones do you plan to try out? See you back again for part three! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) Summary of part one, what is mindfulness? (03:08) Why does being a mindful athlete, rather than an athlete with your mind FULL matter? (06:54) A mindful VS mind FULL athlete (10:38) Mindfulness tools, example applications, and benefits (11:03) Tool 1: Autoregulation / Mindful movement (15:17) Tool 2: Mindful Eating (See Ep 26 to learn about navigating the spectrum between flexible & structured styles of eating) (19:45) Tool 3: Visualization of performance and physique goals (24:54) Summary of each mindfulness tool (26:46) Special announcement for potential POA athletes! (28:10) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! RESOURCES: Episode 26 - Navigating Nutrition Sustainably at any Level with Karina Noboa https://open.spotify.com/episode/4ybnxc1XkeCtcHCzrGFxa7?si=BbOUEj9ORnGd645WTovQ3w Apply for a 1:1 coaching spot as a POA athlete - https://forms.gle/WXUnWBUbFTPLM5xE9 SUPPORT POA: https://ko-fi.com/poaco CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Courtney Bishop, High Performance Coach and Host of The POA Podcast, provides a few techniques you can try on to incorporate more mindfulness into your day. If you are a new coach, you probably spend a lot of time scattered between digital marketing, new client consultations, writing client programs, coaching calls & check ins, and whatever else pops onto your radar each week. Therefore, this episode will be a perfect fit for you to find some clarity in the chaos. Of course, we'll define what mindfulness is if you're not super familiar, cover why Courtney believes it's SO important to practice, and share what to expect in the rest of the series! Head over to Instagram after you listen and share with the community.. do you currently incorporate any of these mindfulness techniques into your day as a new coach? If not, which ones do you plan to try out? See you back again for part two! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) Why is mindfulness so important and why should you practice it? (03:40) What is mindfulness? (05:54) Tool 1: How to incorporate more mindfulness into your day as a new coach (08:38) Tool 2: How to incorporate more mindfulness into your day as a new coach (11:23) Tool 3: How to incorporate more mindfulness into your day as a new coach (13:03) Summary of each mindfulness tool and what to expect in the rest of the series (15:35) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes! RESOURCES: Episode 8 - Pausing to Notice the Breath https://open.spotify.com/episode/28cdyRtJkQavw2ZUNUG8BJ?si=-WhYzlr6TeuBDdCVJyae0w SUPPORT POA: https://ko-fi.com/poaco CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Steven Low, Author of Overcoming Gravity, Overcoming Tendonitis and Overcoming Poor Posture, holds a plethora of knowledge due to thousands of hours of research around bodyweight training as a practitioner, Doctorate of Physical Therapy, Former Gymnast, Coach, and Consultant. As a strength training enthusiast and someone interested in learning more about this style of training, you won’t want to miss this one! In this episode, you’ll learn how Steven got involved in bodyweight training, or bodyweight fitness (BWF), common misconceptions around BWF, if and when BWF is appropriate for you, programming differences between BWF and barbell training, Steven’s advice for new and aspiring strength and wellness coaches, and what’s on the horizon for his work. We discuss the premise and main takeaways of each of his three books, and give insight into how to structure a bodyweight training program as a novice or intermediate trainee. You’ll walk away feeling more resourceful and equipped to not only navigate current roadblocks, but how Steven’s work can open the doors to progression for a lifetime and finding more freedom in your movement journey. Overcoming Gravity has been like a bible for me as a Strength and Wellness Coach and I highly recommend picking it up, or checking out his other books if they speak to you! Be sure to check out his website for all the FREE info he’s put on there, as well as the reddit forums where he’s answered over 100’s of questions! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:09) How Courtney became familiar with Steven’s work (02:43) Steven’s sport background with gymnastics, parkour, and climbing (14:40) Where does Barbell Training fit in with BWF? (19:50) How Steven landed in Physical Therapy and Coaching, his training setbacks & the start of researching BWF (29:38) Common Misconceptions around BWF (32:07) Is BWF easier than barbell training? Which training style is right for you and when? (42:32) Programming differences between bodyweight and barbell training (47:17) Practical takeaways from the book, Overcoming Gravity (01:03:07) Structuring a BWF routine (novice & intermediate) (01:13:53) Practical takeaways from the book, Overcoming Tendonitis (01:26:56) Practical takeaways from the book, Overcoming Poor Posture (01:32:56) Steven’s Coaching & Training/Injury Consultation Services + What’s on the Horizon for his work (01:36:48) Advice for new and aspiring Strength & Wellness Coaches, and recommended reading RESOURCES: https://stevenlow.org/ https://stevenlow.org/overcoming-tendonitis/ https://www.reddit.com/r/bodyweightfitness/ https://www.reddit.com/r/overcominggravity/ The Science and Practice of Strength Training (2nd ed) by Zatsiorsky Periodization for Sports by Bompa Becoming a Supple Leopard by Starrett SUPPORT POA: https://ko-fi.com/poaco POA Wishlist https://amzn.to/3oq9kPJ CONNECT WITH STEVEN: https://www.amazon.com/Steven-Low/e/B00LYWTG6M/ https://www.instagram.com/stevenlowog/ https://www.youtube.com/user/eshlow/videos CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Website - www.poastrengthandwellness.com Sign up for Monday Minutes, get a free, guided meditation - https://poastrengthandwellness.com/join-the-poa-email-list Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Katie Venechuk is a Certified Forest Therapy Guide with the Association of Nature and Forest Therapy, registered yoga teacher, environmental engineer, and owner of In Your Element Wellness. Through her unique wellness programs in the forest, her goal is to help people rediscover a sense of belonging in wild nature settings, reduce technology induced stress and anxiety, and better understand the human connection to nature. Katie believes that there is an entry point for everyone to connect with the world of wellness that waits in nature. Her mission is to hold open the door. In Episode 32, Courtney takes you on a journey through Katie's story of becoming a naturalist and now guide of the evidenced-based practice, Forest Therapy. Katie shares the origins of this ancient practice (also called forest bathing), physiological benefits, how you can implement this practice and more. Discover the gifts of this tool & rediscover what it means to slow down and bring forth a natural state of awe and delight daily. TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (01:10) Katie's background; how she got into Forest Therapy (08:57) The gift of stepping into your element and following what makes you come alive (11:31) Forest therapy as a tool to increase proprioception, interoception, and embodiment (14:27) Reducing tech-induced stress, discovering belonging in natural settings, and understanding your relationship to nature (17:41) Finding joy in nature, even in the darker, colder months (21:33) What does Forest Therapy look like in practice with IYE? (26:19) Immune & Nervous System Adaptations (35:42) Unlearning the conditioned state of always doing (41:37) Two invitations to try on your own practice! (46:29) Find a Forest Therapy guide near you (50:18) Forest Therapy without a forest? Can you do it? (54:50) Your impact within the web of life & environmental activism (01:02:13) Resources to learn more (01:04:43) Influences on Katie's work + Recommended Reading (01:07:33) On the horizon for IYE (01:14:58) Connect with Katie & IYE Wellness RESOURCES: Why Choose Nature Over Netflix https://poastrengthandwellness.com/archives/715 Hidden Life of Trees https://amzn.to/3ojFMDy The Nature Fix (data driven) https://amzn.to/3rlp5cG The Biophilia Effect (how diff environments decrease stress & why) https://amzn.to/3gnpO6Y Your Guide to Forest Bathing https://amzn.to/3HkWaLn ANFT.earth SUPPORT POA: https://ko-fi.com/poaco POA Wishlist https://amzn.to/3oq9kPJ CONNECT WITH IYE: Instagram - www.instagram.com/iyewellness Facebook - https://www.facebook.com/iyewellness Sign up for Monthly Newsletter -https://iyewellness.com/monthly-news/ CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - https://www.facebook.com/POAStrengthandWellness Sign up for Monday Minutes - https://poastrengthandwellness.lpages.co/monday-minutes/ Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule If you enjoy the show, you can support us by leaving a review, sharing, subscribing, or donating at the link above!

Courtney Bishop, High Performance Coach and Host of The POA Podcast, guides you through a gratitude meditation practice. This episode was inspired by Episode 47: ‘The Science of Gratitude and How to Build a Gratitude Practice’ on Huberman Lab, a podcast hosted by Professor of Neurobiology at Stanford University, Andrew Huberman. To provide a little insight, Huberman explains recent research showing data that support the fact that receiving for yourself or perceiving the narrative of others receiving genuine thanks and appreciation increases your ability to experience gratitude and maintain a positive outlook in everyday life. This is quite different than what many folks think of when they imagine a gratitude practice - which usually takes the form of either writing down what you are celebrating, or meditating on these things you are thankful for. Therefore in Episode 31, Courtney uses this guidance to send sincere appreciation to YOU to provide you with an effective gratitude meditation practice you can return to and rely on routinely! TIMESTAMPS: (00:00) Podcast Intro (00:37) Episode Intro (02:45) Receiving Gratitude Meditation Practice (14:32) Connect with the POA Community (15:23) What's to come on The POA Podcast in 2022 (15:49) Join us on IG, Monday Minutes, or apply for coaching! RESOURCES: Huberman Lab https://open.spotify.com/show/79CkJF3UJTHFV8Dse3Oy0P?si=b10019c5ca7740c6 Episode 47: The Science of Gratitude https://open.spotify.com/episode/5GYvrvQmFQmD77vpsiMn59?si=9Lsv43p2S3CV5rMdPpbUbA SUPPORT POA: https://ko-fi.com/poaco CONNECT WITH POA: Instagram - www.instagram.com/thepursuitofauthenticity_ Facebook - www.facebook.com/POAStrengthandWellness Website - www.poastrengthandwellness.com Sign up for Monday Minutes, get a free, guided meditation - https://poastrengthandwellness.lpages.co/monday-minutes/ Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Kurt Tropiano, Holistic High Performance Coach, supports athletes in reaching their optimal performance through mastery of the mental, the physical and the energetic. On top of completing a Masters in Strength & Conditioning, Kurt is a Level 2 ASCA Associate Coach, Performance Breathing Coach, Holotropic Breathwork facilitator and the founder of Embodiman Shanghai. What started as a calming practice taught to him by his mother as a child, breathwork and other mindfulness tools have taken quite the spotlight in Kurt’s life work. In this episode, Kurt and I share the importance of these tools, for coaches and athletes alike to improve performance, optimize recovery, and show up at your best for everyday life. TIMESTAMPS: 00:00 Intro 02:32 Kurt’s Background and the intro to his passion of breathwork 06:54 Stereotypes of yoga and breathwork and the embracing of mindfulness tools in sport performance 12:05 Explanation of a proper breath and manipulating the breath to match your situation 19:41 Overlooked benefits of getting into a rest & digest (parasympathetic) state for recovery, healing, & letting go 22:27 Going against cultural norms as a holistic athlete 26:26 Ways to use Visualization and Meditation as an athlete for improved performance and injury recovery 34:31 Breathwork Practice led by Kurt: Heart resonance, box, and wim hof breathing 44:52 Benefits of the above breathwork practice 48:35 The breath as a tool to recognize, allow, and investigate emotions 51:25 Success stories of athletes and groups Kurt has guided 58:06 Kurt’s process of following his truth & calling and how to get out of your own way 1:03:18 Kurt’s Book Recommendations 1:05:03 On the horizon for Kurt and his work….. RESOURCES: Just Breathe by Dan Brulee Oxygen Advantage by Patrick McKeown Any Wim Hof Books The Book of Mastery by Paul Selig Gabby Bernstein Eckhart Tolle Connect with Kurt on social: @kurt.tropiano @embodiman_shanghai Connect with Courtney: @thepursuitofauthenticity_ www.poastrengthandwellness.com Support the Podcast: https://ko-fi.com/poaco

Ever feel like you have to grind and grind and grind in order to make your goals a reality? In case you missed it, I shared a post on the topic of mental imagery, or visualization, last week. This is something I have been a long time practitioner of as an athlete, and now as a student of life. Therefore, it is a tool I use with my clients! Enjoy this guided visualization to get a better glimpse into how to practice visualization in your day to day life, so you can step out of the chaos and hustle of your ambitions, and into the clarity and ease of your dreams and highest desires. Our goal with the Pursuit of Authenticity podcast is to help guide you to your highest self by instilling the confidence, clarity, and courage to pursue your passion and purpose. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes! Be sure to join our email list as well to stay in the loop of the latest happenings in the POA community. Connect with Courtney: www.instagram.com/thepursuitofauthenticity_ www.poastrengthandwellness.com

Mike Laviolette, former musician turned strength coach, found himself in a dark place at the age of 27. What could’ve been the beginning of medical bills and numerous doctor’s visit, instead resulted in a powerful awakening and Mike taking a stand for himself and his health. By following his higher calling with courage, he chased his curiosity around the world of strength and conditioning to land himself in a much more fulfilling and healthier career today. If you are currently studying to become a physical therapist or strength coach, athlete looking to get into either of these fields, or someone interested in working with Coach Mike, be sure to give this episode a listen! TIMESTAMPS 00:00 Intro 03:30 Why Mike got into lifting 10:23 How lifting contributed to Mike’s foundation 15:50 How Mike has learned to navigate injury over time 19:43 What is graded exposure and progressive overload, and why is individuality important when returning from injury or starting with a strength training program? 28:20 Why Mike transitioned from physical therapy into the world of strength & rehab coaching 36:06 The perks of owning a strength and rehab coaching biz - for Mike and his clients 39:05 Mike’s “zone of genius” in coaching 51:04 What coaching is REALLY about 55:48 The process of getting started and working with Coach Mike as a client 01:01:25 Industry influences who have shaped Mike’s direction & path 01:06:30 What does the future of Evolve Strength and Rehab look like? Where to find Mike on social: https://www.facebook.com/michael.laviolette.3 https://www.instagram.com/mike.evolvestrength_and_rehab https://twitter.com/mlaviolettedpt Connect with Courtney: www.instagram.com/thepursuitofauthenticity_ www.poastrengthandwellness.com Our goal with the Pursuit of Authenticity podcast is to help guide you to your highest self by instilling the confidence, clarity, and courage to pursue your passion and purpose. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes!

It's been a while since I've released a guided meditation episode! In addition, I realized I've never publicly provided free resources on the chakras; a topic that comes up with coaching clients to open, move energy, and remove blockages in them. So, it felt appropriate to provide this little treat to you! Enjoy this guided meditation to get a better understanding of the chakras and learn how you can use them as a gateway to open the doors of perception & become more in tune with thy Self. Our goal with the Pursuit of Authenticity podcast is to share knowledge to create a physically, mentally, and emotionally stronger version of you. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes! Connect with Courtney: www.instagram.com/thepursuitofauthenticity_ www.poastrengthandwellness.com

Karina is currently a Masters student at USF studying Exercise Science. She is a research assistant in both the Performance and Physique Enhancement lab and the Molecular Pharmacology and physiology lab at USF Health with Dr. Bill Campbell. As we’ll touch on in the episode, Karina has been through her own struggles as an athlete with binge eating, competing and learning how to manage her health. From these experiences, she’s been able to better understand how to navigate nutrition along the very broad spectrum - between supremely structured and tracking macros & habits down to the minutiae to eating intuitively and approaching nutrition with more flexible mindset. What I’ve always admired about Karina is her focus on delayed gratification within her coaching methods. Making sure you don’t neglect mental health in pursuit of physical health is paramount to ensure sustainable results. Give this a listen to hear our own trials and errors in nutrition, what we’ve learned collectively in the industry over the years, and what we’ve come to know around what works from our own coaching experiences. No matter what stage you’re at, you’ll be more equipped to set yourself up for nutritional success after listening! Our goal with the Pursuit of Authenticity podcast is to share knowledge to create a physically, mentally, and emotionally stronger version of you. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes! TIMESTAMPS 00:00 Introduction 03:30 Karina’s first “nutrition” coach for bodybuilding & her intro to tracking macros 11:00 Courtney’s introduction to tracking macros to improve powerlifting performance 15:33 the double-edge sword of tracking macros 20:23 alternative approaches to tracking nutrition beyond macros 22:05 the importance of having a coach to objectively guide you before, during, AND after a diet 26:24 navigating nutrition in social situations 29:27 the importance of nutrition quality (micronutrients) while tracking macros 33:40 intermediate to advanced nutritional approaches to optimize sport performance 38:48 principles for nutritional long-term success 40:30 tips and tricks for newbies around tracking macros + potential red flags to look out for 48:05 why you perpetually struggle to reach your goals 54:30 tips and tricks to unlearn the habits of tracking macros to move into intuitive eating 59:30 summary of how to use tracking as a tool to enhance your quality of life, rather than take away Connect with Karina: karina@teamlocofit.com, www.instagram.com/karinanoboa, www.teamlocofit.com Connect with Courtney: http://www.instagram.com/thepursuitofauthenticity_

Kellen Milad, owner of Movement Parallels Life, shares how he blurs the lines between disciplines of movement to offer unique programs that account for your physical, mental, AND emotional health needs. With an emphasis on individuality, Kellen guides clients to explore what styles of movement suit them best to focus on longevity and feeling good for life. Due to his background in psychology, he understands the importance of being able to see people as real human beings, not just robots that can execute plans perfectly all the time. If you are an athlete finding yourself burnt out from structured methods of work or training, Kellen’s style, inclusive of play, flow, and adaptability, may be just the breath of fresh air you need. For new or aspiring coaches, you’ll learn tips on forging your own path in the fitness industry, as well as his recommendations to reduce risk of burnout as a coach. Finally, Kellen shares how music can amplify your movement practice and some books he recommends! Our goal with the Pursuit of Authenticity podcast is to share knowledge to create a physically, mentally, and emotionally stronger version of you. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes! --- RESOURCES --- Primal Movement On-Demand Classes: https://www.movementparallelslife.com/ MVMT // LFE on the Playbook App: https://www.freemover.app Book Recommendations Mindsight by Dan Siegel: https://www.amazon.com/Mindsight-New-Science-Personal-Transformation/dp/0553386395 Exuberant Animal by Frank Forencich: https://www.amazon.com/Exuberant-Animal-Health-Joyful-Movement/dp/1425956637 Play by Stuart Brown: https://www.amazon.com/Play-Shapes-Brain-Imagination-Invigorates/dp/1583333789 Spotify Playlist: https://open.spotify.com/playlist/2xcQRmZm5hJatvH2sEFdjb?si=6465348ea4f84db3 Connect with POA: www.instagram.com/thepursuitofauthenticity_

Ryan Hurst, co-founder of GMB Fitness, shares how applying himself through his movement practice, including gymnastics and mixed martials arts, helped him build a foundation that has taken him places he never imagined. Due to incredible coaches and environments that shaped him over the years, he learned the importance of, as he says, just getting on the mat each day and focusing on becoming the best HE can be, a philosophy he uses daily in his movement and business journey with GMB. Tune in to learn why "good enough" is actually a key ingredient for long-term success, how a curious and explorative mindset can bring more joy and freedom to your fitness and lifestyle, and why the world needs you... to be more of YOU. 🌈 Our goal with the Pursuit of Authenticity podcast is to share knowledge to create a physically, mentally, and emotionally stronger version of you. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. Subscribe to be notified of future episodes! Resources: instagram.com/ryhurst instagram.com/gmbfitness Connect with us: www.instagram.com/thepursuitofauthenticity_

Apologies for the audio issues with Zoom. These will be fixed for future episodes! ---------------------------------------------------------------------- Kara Duval is a Boston-based Pilates instructor, small business owner of Kara Duval Pilates LLC, and creator of her online platform, Range. Kara holds an extensive background in classical ballet, which led to her structured, yet fluid Pilates teaching approach. Kara firmly believes in making fitness inclusive and accessible for every BODY. Therefore, she makes sure that ALL bodies leave her classes with exactly what they didn’t know they needed. In this interview, Kara really gives a glimpse into why language matters. Specifically, we discuss the power it holds in connecting us with aligned teachers & coaches, how it affects our relation to and experience of movement, and how it affects how we connect with our bodies. Kara and I discuss how you can shift your view on fitness/movement to make it a more sustainable and integrated part of your life, providing your body with what it actually needs to thrive. Kara touches on what her classes on Range entail, which you can access through her website below. Connect with her on Instagram to learn more and follow along her journey! www.instagram.com/karaduvalpilates range.karaduvalpilates.com karaduvalpilates.com

Justin Casipit is a movement coach who has covered a lot of ground. (pun intended as he is currently working on building up his running endurance) Justin started his fitness journey in bodybuilding and powerlifting, but after finding himself injured and beat up, long gone were the days of moving just to get strong, lose weight, or compete. This led him to exploring Yoga, gymnastics strength training, as well as a variety of other movement disciplines. Justin now understands that the body thrives on variety. Due to the many tools in his toolbox, he helps clients broaden their base of movement which actually equates to achieving higher levels in their sport, as well as longevity. Give this a listen to learn from a professional with a bird’s eye view on fitness and health so you can reduce risk of injury (especially athletes who are currently specializing in a sport) and learn how to move well for life. ✨⁣ Our goal with the Pursuit of Authenticity podcast is to share knowledge to create a physically, mentally, and emotionally stronger version of you. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family who may benefit from the podcast as well. And be sure to subscribe to be notified of future episodes! Resources: https://www.instagram.com/j_cas/ jcasfit@gmail.com Connect with us: www.instagram.com/thepursuitofauthenticity_

Always a mother first. Amber Kilpatrick is an educator, a Master Naturalist, and a créatrice of Sacred space. In 2015, she founded Mindful School of Yoga and later that year created the Mindful Classrooms Project. With extensive experience in trauma informed leadership, health & wellness, social justice, and environmental advocacy - Amber serves her community in numerous capacities. In all her work, Amber channels a deep connection to nature and Spirit. She leads practices of ritual and honoring, based in Celtic wisdom, throughout West Michigan and beyond. Our goal with this show is to help you build embodied strength, trust, and confidence around movement and nutrition so you can get past perfectionism, living in extremes, low self-esteem, and start living the sustainable, balanced, and empowered life you know you deserve. If you enjoy the episode, show your support by leaving a review and/or sharing it out with friends or family, and subscribe! Resources: Instagram: @amber.z.kilpatrick https://www.amberkilpatrick.com/ Bessel Van der Kolk - Author of The Body Keeps the Score David Emerson - Founder of Yoga Services for the Trauma Center at the Justice Resource Institute Joanna Macy - eco-theologian, Author of Active Hope Sharon Blackie - Celtic wisdom & practices, Author of If Women Rose Rooted Mary Oliver - poet Animus Valley Institute - Self-discovery through Nature Robin Wall Kimmerer- Author of Braiding Sweetgrass Dominican Center at MaryWood Mary Jane Dockeray -Founder of Blandford Nature Center Seminary of the Wild - Eco-based Seminary Program Carrie Labarge - @Wildzenmomma, co-facilitator of MSY Connect with us: www.poastrengthandwellness.com www.instagram.com/POAstrengthandwellness