Stop wasting your time running without knowing exactly how to improve. If your running still needs improvement after listening to this episode [and to my previous podcast on technique linked below], then it is time to send me your run video and have a talk about it :) It could be your aerobic capacity, or technique, or tension, and I've got a million ways to approach how to improve your running performance and enjoyment. Contact me @petejjacobs through social media, or through www.liveyourownfit.com https://podcasts.apple.com/au/podcast/live-your-own-fit-lyf-performance/id1403266236?i=1000459088848 Running slower - it’s harder technically, and easier to relax mentally and physically. You want to improve your running speed at the same effort, or you want to be able to run longer with less fatigue. You also want running to FEEL better mentally. If you cant run slow efficiently and relaxed, then you are limiting your running ability. Running slow with efficiency is not easy, it takes a lot of focus Running at your default pace and HR and tension physically and mentally is damaging. Running slow TRAINS you to release tension during running, to become more aware, relaxed, and in that state it is EASIER to improve technique. Observations from running with a client - runs with tension, swings arms low, default pace, cant run slow with same technique. Look at the African Elite runners in their EASY runs. See the link below they are joking, running 5-6min /km, or 9min/mile, and SSOOOO relaxed. https://youtu.be/-4etokKIcvQ?t=13 And then look at the best marathoners racing, they are also incredibly relaxed and efficient. In this video you can see Cherono looking the most efficient, with hands up high, a relaxed thoracic region twisting, relaxed face, etc. and he goes on to win by bringing in power with a bigger arm swing in the final 200m's. https://youtu.be/w5RmIyDKElw?t=379 If you are tense running slow, of course you could never run at a high output without tension. Practice running slow. Really Slow. Really relaxed. PJ
Otros episodios de "Live Your Own Fit | LYF Performance"
Uplevel Your Massage
17:52What do you and elite athletes have in common? You both need to build familiarity with being relaxed, and build awareness to be able to tap into the feeling of being relaxed. You should be getting massages more often; to spend time being relaxed - benefits your nervous system and thought patterns build familiarity with being relaxed - so you can be more relaxed more often by choice. Improve blood flow to low flow areas. Increased oxygen and efficient energy. Uplevel your massage ; Become more aware and in control of your tension/relaxed states. Become more present with 'no expectations' of pain/discomfort. Uplevel your ability to control your perception with each tight spot touched. Every time you overcome the tension and overcome the expectation of tension, you are increasing your brains ability to control your perception of everything you experience. Build awareness in the present - be aware of the connection between mind and body, and the change that occurs when you quiet your mind. An integral part of becoming a better, healthier higher performing human is building the awareness of your mind and body, when they are connected as one. If you would like coaching to build this awareness and all other aspects of preventing injury, improving energy, losing weight, breaking performance limits, then contact Pete or Jaimielle. email [email protected] Find out more about LYF Performance here https://liveyourownfithealthandperformance.practicebetter.io/#/5ea248732a9c240a8cf8de6c/bookings?step=services
Carbohydrate | Pros & Cons
33:20The main point to remember throughout this podcast is that everyone has a different level of aerobic capacity, and everyday one individual can have a better/worse aerobic capacity [tolerance to carbohydrates]. Everyone is different to everyone else, and everyone is potentially different to themselves each day also. I give a few examples that might help you solve an issue you've had, but if it does not make sense I can explain it personally to you so you can get the aerobic benefits of having increased oxygen all the time for better recovery, performance , less aches, more energy all day, lower health risks, less excess weight and so many other potential improved symptoms. If you want to feel better, contact me here and set up an consultation for health and fitness gains https://liveyourownfithealthandperformance.practicebetter.io/#/5ea248732a9c240a8cf8de6c/bookings?step=services Carbohydrates CONS Carbohydrates are not essential. Carbohydrates replace more nutrient dense foods. Carbohydrates can lower your aerobic energy production more than other macronutrients. PROS Carbohydrates can increase perception of energy during exercise. -- Perception of energy - - feeling safe - state of growth - happy hormones - -relaxed - efficient. Carbohydrates can assist in performance through energy production during exercise. 1 . What problem are you trying to solve? During exercise? Improve health? i.e. low aerobic capacity & nutrient deficiencies? How much can you handle depends on how aerobic you are? Have you ever not taken carbs during a race because of fear, or out of spite or dogmatism? Listen here to learn how to approach life and carbs with a more rational thinking process.
How to Run Slow to Run Fast
25:08Stop wasting your time running without knowing exactly how to improve. If your running still needs improvement after listening to this episode [and to my previous podcast on technique linked below], then it is time to send me your run video and have a talk about it :) It could be your aerobic capacity, or technique, or tension, and I've got a million ways to approach how to improve your running performance and enjoyment. Contact me @petejjacobs through social media, or through www.liveyourownfit.com https://podcasts.apple.com/au/podcast/live-your-own-fit-lyf-performance/id1403266236?i=1000459088848 Running slower - it’s harder technically, and easier to relax mentally and physically. You want to improve your running speed at the same effort, or you want to be able to run longer with less fatigue. You also want running to FEEL better mentally. If you cant run slow efficiently and relaxed, then you are limiting your running ability. Running slow with efficiency is not easy, it takes a lot of focus Running at your default pace and HR and tension physically and mentally is damaging. Running slow TRAINS you to release tension during running, to become more aware, relaxed, and in that state it is EASIER to improve technique. Observations from running with a client - runs with tension, swings arms low, default pace, cant run slow with same technique. Look at the African Elite runners in their EASY runs. See the link below they are joking, running 5-6min /km, or 9min/mile, and SSOOOO relaxed. https://youtu.be/-4etokKIcvQ?t=13 And then look at the best marathoners racing, they are also incredibly relaxed and efficient. In this video you can see Cherono looking the most efficient, with hands up high, a relaxed thoracic region twisting, relaxed face, etc. and he goes on to win by bringing in power with a bigger arm swing in the final 200m's. https://youtu.be/w5RmIyDKElw?t=379 If you are tense running slow, of course you could never run at a high output without tension. Practice running slow. Really Slow. Really relaxed. PJ
How to Improve Sleep for Health & Performance
52:57Sleep expert Devin Burke shares secrets to improve your sleep, and therefore improve your health and performance. If you have trouble with insomnia, or feel like you should have more energy, or your health or performance is not as good as you want it to be, this episode will give you tips and protocols for a routine that reduces stress and improves your sleep habits and quality. Devin has never shared his “Three P” approach publicly until this episode! Devin Burke and Pete Jacobs cover amazingly helpful & interesting information, and Devin tells you some tips for improving your sleep you would have never considered. Watch the podcast on youtube here Devin Burke is an international and TEDx speaker, the bestselling author of “The Sleep Advantage,” the founder of Sleep Science Academy, and one of the top health and sleep coaches in the world. His books, keynotes, programs and videos have inspired thousands of people to improve their sleep, energy, and life. Devin Burke helps high achievers and exhausted insomniacs get and stay asleep so they can wake up with more peace, power and presence. He was named one of the “Top 25 Health Coaches in America.” and has studied innovative holistic coaching methods from some of the world’s top health and human performance experts for over a decade. As a speaker and coach, he has inspired thousands of people to open their eyes to what is possible through creating new sleep, health and performance habits, and routines. What's the connection between sleep and stress? How everyone can improve their sleep? Why is sleep important? How can we fall asleep faster, rest deeper, and wake refreshed? Find more information about Devin below, or get in contact to work with him at The Sleep Science Academy. https://sleepscienceacademy.com Check out his book “The Sleep Advantage” https://www.amazon.com/dp/0578752484 Devin Burke Social Media https://www.linkedin.com/in/devinburkewellness/ https://www.instagram.com/devinburkewellness/ LYF Performance Podcast is hosted by Pete Jacobs, Ironman World Champion and Health and Performance Coach. Co-Founder of Live Your Own Fit with his wife Jaimielle Jacobs, they are also Prekure Certified Health Coaches and work with clients on all aspects of health and performance to help people feel better and achieve their goals of living a better life, with more energy, more happiness, and more success.
Growth or Fear. Creation or Protection.
31:47Jaimielle and Pete have a great discussion that will uncover some of your underlying roadblocks to living your best life, in health and performance. Is your state of mind, or physical state, holding you back from making changes to allow you to be at your best? Creating a state of mind and body that resonates with Growth and Creation abilities allows you to be in control of who you want to be. A state of mind and body that exudes qualities of being in Fear or Protection limits how your brain can think and limits your perception of the world you live in. Growth aspects Posture Confidence Gratitude Present mind (no ego) Foresight Love & Joy Positive self talk connected Fear state Stuck with bad habits limited perception narrow thinking sadness & anger Disease Stress Disconnected This podcast has your keys to piecing together some of the puzzle you have not yet completed for your life to feel as you want it to! Don't waste any more time, figure out how to fix yourself, and what is not answered in the podcast we can answer personally when you become our client. Yes that means you :) Find out more and work with us @ www.liveyourownfit.com
Training a Competitive Mindset
27:07If you only train in a certain way, with a particular mindset to practice being "present, calm and confident" does that mean you will find it hard to do anything but that same response in competition? In this episode I talk about the benefits of using my approach to training your mind and body to connect at high levels of power, efficiency, performance, and why this approach is best for most people. And the flip side to this conversation is how you can then still tap into the aggressive or adrenaline response of "fighting" in competition when needed. Key points are a trigger phrase I use and recommend - "No effort, just movement" Increasing your level of mental and physical thresholds require a very controlled approach You can't train out your instincts and stress responses when you change your story, you will respond as per your story This is a quick recap of some conversations with clients, but the pathway to understanding and implementing the benefits and further understanding the techniques and bigger picture is much broader and longer. Take the journey with me, I will help you understand performance and health like you never thought possible, but only if you dare 😁. That's what the discovery call is for, to see if we align. www.liveyourownfit.com
Aerobic Health & Performance | How To Improve It?
29:37If you have ever done ANYTHING to follow lifestyle improvements, breathing or mindset techniques, ANYTHING that is considered a healthier choice (by me haha) you are unknowingly doing something to either increase oxygen levels in the cell, or at least doing something that reduces oxygen levels by the least. Your poor lifestyle and habits are lowering your cellular oxygen. Low oxygen levels create a more ANAEROBIC environment in your mitochondria, where energy production occurs. The worst thing for health, for all living things on earth, is chronic low levels of oxygen. Aerobic is Health | Anaerobic is increased stress products, poor health, & inefficient energy. Oxygen is Key to Life Inflammation lowers cellular oxygen Stress lowers cellular oxygen Very brief anaerobic exercise can be good (for some), but I'm talking about long term aerobic or anaerobic environments. If you want to feel better, get fitter, be healthier, or perform better in everything you do, you need more oxygen in your cells. I let you know how I got 'fitter' without even exercising. I explain deeper theories around aerobic and MAF exercise, and how breathing rate is more important than heart rate. 1 Breathing influences cellular oxygen 2 inflammation lowers cellular oxygen 3 Oxidative stress lowers cellular oxygen 4 Stress lowers cellular oxygen All life on earth needs oxygen. At the top of everything your lifestyle habits are trying to change/improve, they are all under the category of "ways to increase oxygen in your cells and mitochondria"
“INCREASE MOTIVATION” | A RECAP OF MARK ALLENS’ TOP TOOLS & INSIGHTS
34:33First up I have to be clear that Mark Allen - 6 x Ironman World Champion - is not on this podcast, however this is even better as Alisha Smith and I recap the top tips from the recent @MAF webinar where Mark was present and spoke in depth, and we summarise for you here. The MAF webinar with Mark was epic, just an absolute privilege to chat to "The Grip" about all the many layers that make up MOTIVATION. It was a very special experience. And one you can join in on this week! Don't miss Mark Allen and myself this coming week on the next MAF Webinar - use my link here USA/CAN - Thur 10 June 2021: 4PM PST / 6PM CST / 7PM EST UK - 11 June: 12 MIDNIGHT AUST - 11 June: 9AM EST This episode covers so many tools and tricks and strategies for increasing motivation setting and achieving goals making consistency easier improving mindset improving performance and the list goes on! It was a 90min + webinar, that we have tried to summarise in 25mins! Far from the original, but still full of gold nuggets haha. Enjoy the episode. Pete Jacobs - all links to recent deals, promotions, webinars, podcast etc are here.
Why Muscles Cramp
18:18An original look at WHY MUSCLES CRAMP, by Ironman World Champion & Health/Performance Coach Pete Jacobs. Driven by passion to understand his fatigue and health issues he had encountered since his teenage years, Pete has discovered that most ailments can be explained through the lens of ENERGY PRODUCTION processes. And no ailment is more obviously linked to the need for efficient energy production than the actual act of moving a muscle which clearly uses energy to do so! ENERGY IS ATP [Adenosine Triphosphate]. ATP is produced in the mitochondria through a combination of factors. And it is how these combination of factors are available or limited that changes the ability to produce ATP & move a muscle. The result of missing some factors that allow efficient energy production can be an overload of stress and a massive reduction in ATP production, and therefore NO ENERGY TO MOVE THE MUSCLE and the muscle spasms and CRAMPS. The main factors that cause cramps. LOW ENERGY PRODUCTION Low oxygen - over-breathing (like hyperventilating), inflammation, Low minerals - electrolytes - Magnesium, Sodium, Potassium Inflammation - food, illness, stress, high blood sugar. Oxidative stress - from exercising too hard (or too long). Repetitive neural fatigue. Listen to the podcast to get more details and some more explanations on how to fix your cramps, and if it helps please leave a review on Apple podcast app, or google reviews :) thanks for listening. Free ebook here for more about how your body works, how to get more energy, how to perform better and have less fatigue! Contact Pete through any social media, or email via www.liveyourownfit.com/contact
Breathe Less | Live Longer | Niraj Naik Interview
1:09:43This episode has special guest Niraj Naik, who is a leading breathwork teacher, and highly regarded health practitioner. He has some very interesting information on the importance of building carbon dioxide tolerance, which allows higher levels of oxygen into the cells. Niraj Naik – ex-pharmacist turned holistic health expert, founder of the international school of breathwork Soma Breath. He started his path in healing others, as a community pharmacist, yet after several years he found himself a patient of stress-related depression and ulcerative colitis. This was a wake-up call that made him embark on a journey of profound self-healing and education. Known internationally as the Renegade Pharmacist, Niraj is dedicated to educating others on topics of holistic health, breathwork, meditation, and more. In addition to his website and blog therenegadepharmacist.com, he has created many other brands related to health and healing. Thanks so much to Niraj for sharing this important perspective on breathwork and limiting our breath.