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We were so lucky to sit down with Halimah Beaulieu to discuss what EDI (Equity, Diversity and Inclusion) is and why it's a really pivotal time in history to be recognizing the need for this. It's very close to home for Halimah, who presents as Asian, and in the current climate, this became a calling to learn more about what EDI means and create opportunities for businesses and individuals to learn, adapt and grow in a more universally wholistic way. So what is EDI? Equity is defined as the removal of systemic barriers and biases enabling all individuals to have equal opportunity to access and benefit. To achieve this, individuals or companies must develop a strong understanding of the systemic barriers faced by individuals from underrepresented groups (e.g., women, persons with disabilities, Indigenous Peoples, racialized minorities, individuals from the LGBTQ2+ community) and put in place impactful measures to address these barriers. Diversity is defined as differences in race, colour, place of origin, religion, immigrant and newcomer status, ethnic origin, ability, sex, sexual orientation, gender identity, gender expression and age. A diversity of perspectives and lived experiences is fundamental to achieving understanding or equal opportunities to access and benefit. Inclusion is defined as the practice of ensuring that all individuals are valued and respected for their contributions and are equally supported. Ensuring that company employees or agents are integrated and supported is fundamental to achieving excellence. Oh, and one more thing: Halimah is an athlete who holds the BC record for the Steeple Chase, which is something that we didn't know a whole lot about. So we'll get you some new knowledge on what that's all about too! (You never know, you may just want to take it up after hearing about it!)

Today our interview is with Luca. Someone who at the height of their university basketball career was hit with a serious diagnosis after she experienced severe pains in her abdomen.  To add insult to injury, the medical establishment first dismissed her in some shocking ways before caring professionals stepped in to find out what was causing her debilitating pain. Though the basketball career and the potential for a career in law enforcement was derailed, she has still gone on to complete her studies and has become both an advocate for Crohn's and a social worker that focuses on at-risk youth.  She's going to take us on this adventure through her ordeal and we'll then discuss the realities of living with Crohn's (she's so good at de-stigmatizing the more sensitive parts of the subject!)  Also we'll talk about her passion for cooking, how it's been both therapeutic and cathartic, and how you can get in on some of her amazing recipes! 

We got to spend a lot of time with Marcus, a well-read, unique character who attempted to beat the current chin up world record. Here's the recap…Marcus went to school to become a lawyer, read a ton of books and then did a sh*t-load of chin ups. But in this conversation, we barely talked about physical ability, as Marcus shared about the intense mental training and emotional experiences he went through on his journey to the chin up record. As a person who’s constantly striving to learn, grow and become his best self, he’s accomplished some pretty cool things and has a unique and inspiring perspective on living life and achieving goals. PS, he’ll be reattempting the chin-up record very soon in June 2022, so stay tuned!

Have you felt a little beat up by the world over the last few days… weeks…. months..... YEARS…. Well our latest podcast discusses what it’s like to be beat up for a living, and could have some transferrable tips to help with your resiliency.  We have a great conversation with Joey Foy, who is a boxing coach in the Greater Vancouver area. We discuss some of his history around getting into MMA and what made him shift from competing to coaching. And in that shift is where he’s found his wisdom and joy and developed his tools for dealing with the stresses of life. And he has a lot of advice about great resources to work with if you’re interested in boxing or MMA in the Greater Vancouver Area.  Come along on the journey through Joey’s life and let us know what your takeaway is from this podcast!  Be sure to follow him @sapperton_scrapper and subscribe to our podcast and follow us as well @3Wave_Fitness!

Our new podcast episode with Registered Dietitian and Certified Intuitive Eating Counsellor, Selene Yan, is out today! Selene has over 10 years of experience in nutrition counselling, working from a trauma-informed and weight inclusive lens. With her training in mindfulness, yoga, embodied recovery, and somatic experiencing, she helps folks cultivate a satisfying and safe relationship with food and body.  Intuitive Eating might sound pretty straight-forward, but it doesn't take long for Selene to dive into the complexities of diets, diet culture, food rules and food roles.  Check out the podcast to hear how Selene helps folks get connected with their deepest needs and overcome some of their biggest hurdles when it comes to food.  You can find Selene online here: embodiedRD.com  or on Instagram: @embodiedRD Thanks for listening!

Today we're doing a pure interview with Georgia Ellenwood, who just competed for Canada in the Heptathalon at the Olympics in Tokyo. And she's amazing, articulate and a joy to speak with! Join us as we ask her about what it takes to get to the Olympics, how she got into the sport, what her take is on the best part of being at the Olympics, and more! If you enjoy this you may love the video version of this podcast! We'll share it on our YouTube channel and she is even more charming on video! We are 3Wave Fitness and we are here for you! Reach out if you have any questions about fitness or health, follow us on Social and if you're interested we'd love to work with you!

In this podcast we have a really great discussion with a really great person! Sidney Shindle is a Certified Nutritionist who works with all sorts of folks to help them feel good on the inside and the outside. The co-founder of Fiore Health and an associate of Veritas Wellness among many other titles and accomplishments, Sydney is a well-spoken and concise advocate for anyone looking to make strong structural changes in their lives around food, or athletics, or linguistics. Let’s face it she seems good at everything. Today's conversation barely scratches the surface of her  expertise, but we learned a lot in the hour chat that we had with her. We really could have talked forever, so we know that you're going to learn a lot here as well. If you're interested in working with Sidney, then she can be reached through the following links: @veritaswellness @fiorehealthacademy www.Veritaswellness.ca

Trigger Warning: There are some graphic depictions of injuries sustained in a motorcycle accident.  Today we're talking to Brett Friesen, an amazing person who has come back from some severe injuries sustained after a motorcycle accident.  He's going to discuss his setbacks, adversities and how he overcame these to get himself to the great place that he is today.  There are some nuggets in there for you to learn so that you too can come back after your own knocks and falls along your journey, even if they're not as serious.  We have a lot of fun discussing this with Brett, in spite of the serious nature of the topic, and we really believe that there are some amazing takeaways that you can learn.  This was also recorded during the summer of 2021 in the metro Vancouver area, in an apartment that collects heat like Buffalo Bill collected skin. It's amazing that we made it through, but I think it helped to keep it light and fun. So have a listen and let us know what you think!  Also if you're interested in working with us on your journey, please check out our other tiers and don't hesitate to reach out.  We'll be happy to get started! 

And tarragon is a very underused spice.  That and chervil.  Sprinkle chervil on an omelet or on fried tofu. It's a gentle herb that should be added at the end of a meal.  BUT THAT'S NOT WHAT WE'RE TALKING ABOUT! We are discussing variety as the spice of life in your activity regimen.  As the seasons change, you become inspired to try new things and we don't want that to create anxiety about changing your normal routine! If you have a regular workout, sport or activity schedule, it can sometimes feel like you're failing your own expectations to make those changes and try the new things.  But we want to discuss how much benefit there is to adding new things, challenging yourself, and getting rewarded for your amazing efforts!  So join us as we sit on a couch and talk about doing fun activities that we're not currently doing because we're sitting on a couch. 

Like, the podcast. Not this part. Click play! But what I can tell you is that we're going to discuss some seemingly uncomfortable things that you likely need to hear. We want to start a conversation that both demystifies and destigmatizes the pelvic floor, its function, some common dysfunctions and what effects these dysfunctions have on every day life for people.  And this isn't just limited to the people with the one type of plumbing, either. It's all kinds of plumbing. It's really anyone that has a pelvis, which is most people, I'd believe.  When these muscles and structures are not taken care of we start to develop issues that we associate with the natural aging process, things like bladder leaks, the constant need to pee, constipation, trouble with intercourse, and more.  These, and other things we talk about in the podcast can be signs of a pelvic floor that needs some help.  We'll be diving into our own personal stories about how we've come to understand the importance of the pelvic floor and what we've learned along the way, so why not spend a half hour with us and learn about things that they didn't teach you in your formative education! (But maybe they should!) 

Today's podcast is an interesting one. You see we had the plan to do a podcast all about goal setting and we wanted to have a section about how you could know when you're goals were going off the rails or getting into the red-zone where you could potentially be setting yourself up for a bad time, so we reached out to one of the smartest therapists we know, Fiona Jeyachandran, to jump in to the podcast with some tips and tricks. But things don't always 'goal' to plan. You see, we started chatting with Clinical Counsellor Fiona Jeyachandran and she had so many good things to say that we - during the recording - were feverishly changing our discussion outline and picking her brain because of how amazing and intuitive she is with her answers. With over 30 years of experience and with specializations in trauma and addiction Fiona is no stranger to helping people with the struggles that we all face and then some. And she is so generous with her advice and tips for fostering and maintaining a healthy self view, which is tough to do in today's anxiety-ridden world. We also discuss what Intrinsic versus Extrinsic goals are and go into some depth about negative self-talk, which absolutely comes up when we're broaching our goals if we go even slightly off course, or sometimes even when we're staying neatly on-course! So have a listen and let us know what you think. Be sure to follow us on social media as we have a lot of fun content available through the week! And be sure to look at our other tiers if you're interested in working with one of our coaches! If you're interested in working with Fiona or would like to reach out to her, she can be emailed at fionajey@gmail.com or on her facebook page at https://www.facebook.com/manybrightblessings2U/ She's amazing, she's a New Westie and she does virtual sessions no matter where you are on this bright blue dot.

In this episode we discuss what sugar is (literally - we'll talk about what the various types are), and what it's dietary importance is. We start by giving you a baseline understanding of what the chemical components of sugar are as well as some of the forms that are most common or popular in the foods that we eat. This includes understanding what High Fructose Corn Syrup really is, and the effect it has on the body. From there we talk about the mechanisms at play in our current understanding of addiction, and how sugar fits into the framework of that understanding. This can help to empower your own struggles around diet by contextualizing what's happening. And finally we talk about some things that you can do to mitigate your sugar intake that respect your body and your own mental processes. References: https://sugarscience.ucsf.edu/sugar-metabolism.html#.YHCt0BRuea9 https://www.pbs.org/food/features/5-sugars-sweeteners-everyone-know/#:~:text=Some%20fans%20and%20manufacturers%20also,has%20a%20GI%20of%20105 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819855/ https://www.media.uzh.ch/en/Press-Releases/2021/Fat-production.html https://pubmed.ncbi.nlm.nih.gov/31058204/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/ https://link.springer.com/article/10.1007/s00394-016-1229-6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732004/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004012/

The circadian rhythm is one of those things that is misunderstood, much maligned and often used as an excuse to justify many types of social faux pas. Many believe that it's set in stone from an early age and that we are just bound to the moniker that describes our patterns like "early bird" or "night owl"... (Is there a middle one? Like an "afternoon pigeon"?) But what if we told you that the circadian rhythm wasn't set in stone? And that a lot of the sleep hygiene things that help with quality of sleep can also be used to adjust your circadian rhythm? What about if we told you that a lot of the tools and tricks used to help with ADHD (or VAST - which if you don't know what that is - listen to the podcast!) will also help with adjusting and improving your circadian rhythm? We discuss all this and more in this episode! You will even find out the truth about snow in Vancouver. (no, really...)

Oh dear. How does one write a description for such a clickbaity topic without becoming part of the clickbait? Well, by being as forthright as possible, I guess. This podcast is all about spot reduction (aka: target training). And we're discussing this from the wider cultural standard definition that states that you can do a bunch of exercises in an area of the body to burn away the fat and reveal the muscle underneath... There is a massive market for this throughout North America that preys upon the desire to look better because you are not good enough as you are now. The "if you don't get this thing you won't fix the problem you didn't know you had until we revealed it to you just now" marketing trope that was especially pervasive through the former decades leading up to now. We all were exposed in media to the notion that even the have-nots were always attractive in rags-to-riches or ugly duckling stories - and when they did that first reveal of the new, hotter, better version of the protagonist or character it solves all of their problems. We live in a world of problems. We all have a bunch of problems. And for some of us these types of beauty standards become a way to solve, but then ultimately add to our list of problems and prey on our deeper psychological insecurities. So let's discuss that a little bit. Then let's pivot to what aesthetic goals are in the wider context of fitness goals and how we can repurpose this to become less performative or extrinsic and become part of your self-care plan. How is this possible without being totally hypocritical? Well here's where a lot of the modern-day fitness pioneers dive deep into the idea that you can use targeted training of an area for things other than just trying to look a certain way. You can use target training to rehabilitate, train for a sport, alleviate pain or discomfort, etc. This has to be within the wider context of a balanced training regime, and an understanding of the technique as a part of a whole range of techniques at the disposal of your training professional or your own volition. And finally, it wouldn't be a 3Wave podcast without looping back into the idea of self-care and making sure that you're taking care of yourself, because you deserve to be happy and find your way that works for you on this journey! You can always reach out to us at 3wavefitness.com or info at that website! Enjoy!

Balance is one of the words that is being thrown around a lot right now (like "Pivot" or "the"...) and we wanted to weigh in on this to be a part of the cool crowd. But we're not talking about a yoga routine or diet, we're talking about why it's important when you're choosing exercises to have balance between the exercises (front/back, up/down, etc.) and also balance around why you're doing this in the first place. The exercise selection balance is super important to make sure that you're not just working out certain muscle groups and ignoring others, because even when you're going for an aesthetic (as we will discuss) you need to make sure that you're staying healthy and safe by keeping the main muscles that you're working limber and mobile and the opposing muscles strong enough to balance the forces created by the target muscles. It's so important that we start to examine the 'why' of why we work out, as well. If it comes from a place of shame or inadequacy it may not be something sustainable. We always see the stories of those who persevere through the struggle of these mental states, but we all know that for the majority of us it doesn't last when we start something new like that, and then we can suffer more. So let's talk about that and see if we can find another way to approach the workouts that we want to do or the activities that we want to integrate! Link to Dee's Journey short doc - go to vimeo and search "Dee's Journey".

The shoulder is one of the most mis-represented joints in the body. Most people, in modern life, have lost a lot of the necessary daily movements that would have been common even a couple of generations ago to move the shoulder through it's full range to keep it healthy and functional. Typing (as I am currently doing as I write this), mousing, gaming, driving, etc. cause the shoulders to stay in a very static position over time, adapting to these activities that become the majority of use for the joint, and having the tissues of the body adapt as best they can. These adaptations usually lead to other issues, such as aches, pains, loss of mobility and more. This is what we're discussing today, and how you can train to avoid these issues. Join us for this <20min episode!

In this podcast episode we break down a study about the side effects of sitting and share some tips on how to offset the effects of long bouts of sitting. We will be discussing the work of Dr Vladimir Janda who developed the understanding of Upper and Lower Crossed Syndrome. These two issues create a really common pain pattern and some notable physical effects, and are a result of our modern lifestyles. Most people that sit for long periods will likely feel the effects of Upper or Lower Crossed Syndrome, and we are here to talk about how that is not a death sentence and how you can start to reverse the effects. Link to information about the study we refer to.

Today we're spending not much time talking about context of patience. You know what it is already, and we don't need to pander to a lowest common denominator (you're smart, and we love that about you.) We all know that we are supposed to be more patient, especially with the state of affairs in the world right now, but how does that effectively translate to your exercise regiment? Exercise can be seen as the one thing that you shouldn't be patient with. Let's examine that.

This is a short podcast. 13 minutes and change. And in that time we're going to talk about 12 minute workouts, which are becoming more popular since there was a study that was published in the journal Circulation that was picked up by the Harvard Gazette. (Find that article by clicking here.) We wanted to weigh in on this because it's an intriguing prospect to commit to only 12 minutes of exercise per day that is not insane cardio or HIIT (though it can be, if you want!) Most people think of shorter time limits meaning much more intensity, which can be off-putting, but this study suggests that this notion is incorrect. So for people that have struggled with motivation, maybe we can look to just starting with 12 minutes of movement per day and building on that. When you find out what all of the benefits of this are, we think you'll be willing to give it a go. And when you pair that with our podcast about motivation, you may really have some tools to get yourself going!

It really has been a crazy year, hasn't it? And that crazy has not slowed down at all, in fact it's amped up significantly and left us in a very confused, anxious place where stress is around every corner of every day. So let's talk about what this holiday season is going to look like from a health perspective and give you some ideas on how to temper your urges and anxiety.