Courtney Dauwalter : Live and Run with Joy

Overcoming Self Doubt to become an Ironman World Champion    “Just continue to push just lean into and push, and at no second give up.  Because at the end a race is just a collection of moments, a collection of time, a collection of seconds, and you want to win ever second and every battle you have with yourself...” - Craig Alexander   Craig Alexander is a 3 x Ironman World Champion and a 2 x Ironman 70.3 World Champion.  He has over 50 victories in other Ironman and 70.3 victories around the World.  He is one of the best to ever compete in the sport of triathlon.  He dominated in the short course olympic distance then he moved up to Ironman later in his career to set new records and dominate the sport for years.  During his reign as the best Ironman athlete he and I raced against each other a lot and we had some great battles.  During those years I finished 2nd a lot to him and was runner up to 2 of his World Championships both with close finishes.  I have the greatest respect for him and we cultivated a friendship through racing because of the journey it took us both through.   In this episode we go back and talk about a couple specific races and the thought process and mindset we both went through and how those races unfolded.  Through these discussions I realized something I would have never guessed in a million years.  Someone I thought was the most sure and confident person dealt with self doubt on a constant basis.  Hear how Craig dealt with that and how he overcame doubt to be one of the best Ironman athletes ever and an athlete that is still racing at 48 and winning races.   This was a great discussion, but I look forward to talking even more in the future.     My Masterclass If you are Interested in knowing more about my Masterclass or coaching Sign Up Here https://chrislieto.com Listen, Watch & Subscribe Watch and Listen to this show on YouTube | Apple Podcasts | Google Podcasts | Spotify | Stitcher | Podbean and other places you may listen to podcasts.  chrislieto.com/craig   This show and episode would not be possible without the support of these sponsors:   Addaday Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   Coros watches Visit https://Coros.com to check out my favorite adventure and training watch. Longest Battery life and has the best monitoring features I have used. Use promo code "CHRISPOD" to get your accessory for free.   SHOW NOTES Check out Craig here:    Instagram    In this episode, we discuss: How we brought the best out of each other racing Racing together at the Honu or Hawaii Ironman 70.3 The fight at Ironman Boise 70.3   Craigs Mindset or Montra Being self aware through your mind and body What drives Craig and the importance of drawing a road map Craigs biggest challenges How lack of confidence effected his racing Dealing with that voice telling him he didn't belong and how he overcame it Asking the right questions From "why me" to "why not me" Proving that he belonged Why it's important to stay humble and grateful SUPPORT THE PODCAST Share on Social Media and Tag @chrislieto   Please Subscribe to the Podcast and Give a Review! iTunes / Apple | Google Podcasts | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

Dealing with Identity, Training, and a little more Insight   “You finish no matter what… but Sometimes in life you have things that you have to look at and you need to correct or you need to withdraw or just need to reevaluate...” - Chris Lieto   This episode I wanted to share a little more about myself and my journey racing. I go into a little more detail why I stopped racing and why I was quiet when I slipped into retirement. What injuries I had to deal with and how I am managing those things still to this day. I wanted to share a little more of my life outside of racing and why my family decided to move to Hawaii full time. I also go into some race stories and my philosophy of training and my mental approach to racing. I also answer the question why I enjoy consulting and coaching people and the time it takes to really help see someone succeed. It has a lot more to do with having a relationship and understanding of that person besides just giving them physical workouts. I hope you enjoy this episode and get to know a little more about me beyond just my racing results and awards. Thank you for listening and giving me feedback and questions for future episodes. Aloha!   If you are Interested in knowing more about my Masterclass or coaching Sign Up Here http://chrislieto.com Listen, Watch & Subscribe Watch and Listen to this show on YouTube | Apple Podcasts | Google Podcasts | Spotify | Stitcher | Podbean and other places you may listen to podcasts.  chrislieto.com/chris   This show and episode would not be possible without the support of these sponsors:   Addaday Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   Gatorade Endurance If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatoradeendurance.com and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   Coros watches Visit https://Coros.com to check out my favorite adventure and training watch. Longest Battery life and has the best monitoring features I have used. Use promo code "CHRISPOD" to get your accessory for free.   SHOW NOTES Check out the following:  | Website  |  Instagram    In this episode, we discuss: Why and how we moved to the Big Island of Hawaii What we love about living in Kailua Kona Hawaii What I have been up to since I stopped racing Consulting, Coaching, Real Estate Being a parent and raising our kids in Hawaii Pressures of racing and expectations Finding what’s important and focusing on family Racing stories from Ironman World Championship and other races My training philosophy for over all training and cycling training Mindset in racing and in life Dealing with Injury and why I stopped racing Retirement from professional racing and what training looks like now What is the toll on the body from racing Ironman professionally for so many years Patience in training and racing Coaching and my approach to teaching and motivating people physically and mentally My biggest meltdown racing Ironman Why and what motivates me to help and coach and inspire people   SUPPORT THE PODCAST Share on Social Media and Tag @chrislieto   Please Subscribe to the Podcast and Give a Review! iTunes / Apple | Google Podcasts | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

“Having the faith that it is going to work out, regardless of how dire it can seem at times, how far it can seem but just having the faith that it is going to work out and you are going to get to your destiny...” - CJ Hobgood   CJ Hobgood is a World Champion Surfer who worked his way up the ranks in the surfing world from a young age. CJ was raised in Florida where the waves may have been small but he grew to excel at waves of all sizes. CJ has won events all over the world and was at the top of the sport of surfing for over 16 years on the Pro Tour known as the World Surf League, www.worldsurfleague.com . CJ and His twin brother released a documentary of their lives growing up and what it was like to live and compete in the Pro Tour, “And Two if by Sea”. This conversation with CJ was the first time we got to talk with each other and have a discussion. We exchanged a couple text messages and emails to set up our conversation, but you will hear from our time together that we have a lot more in common than you would think. CJ is a great athlete and a great human as you will see. Enjoy the episode…   LISTEN, WATCH & SUBSCRIBE Watch and Listen to this show on YouTube | Apple Podcasts | Google Podcasts | Spotify | Stitcher | Podbean and other places you may listen to podcasts.  chrislieto.com/cjhobgood   THIS SHOW AND EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatoradeendurance.com and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   COROS WATCHES Visit https://Coros.com to check out my favorite adventure and training watch. Longest Battery life and has the best monitoring features I have used. Use promo code "CHRISPOD" to get your accessory for free. SHOW NOTES Check out CJ Hobgood at the following:  Documentary | Website  |  Instagram    Places to watch CJ’s Documentary "And Two if by Sea" : RedBull | Amazon Prime     In this episode, we discuss: Living from your design Enjoying new things and giving new perspectives to your journey Sometimes just “Showing Up” is all you need to do. Could CJ have gotten more out of his performance with the new things he has learned What would CJ teach himself if he could go back in time How do we allow doubt to come in and how do we manage that voice His transition from Professional Surfing to his new career CJ’s perspective on his performance mindset What he is most grateful for How CJ’s faith has guided him How he is learning to suffer in different areas and how he is embracing it. What he wants to teach the youth What is desire is to give back Living from a place of prayer and worship   SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Google Podcasts | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

“What are their goals? Inherently you can bring someones goals down to three things. Are you trying to get stronger, and fitter, and faster for an event? Are you trying to improve aesthetics and body composition? or Are you just training for health parameters? and usually people will fall into one of those. Then you can find out what their overarching and driving goal is - that’s when you can have the conversation.” - Dr. Stacy Sims   Dr. Stacy Sims is a leader in research on differences between men and women in training. She has spent the last decade focusing on how to improve women's experiences, life, and the correct approach to training, recovery, and fuel your body. Stacy is the author of ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows us how to be your own biohacker to achieve optimum athletic performance. Women are not small men. Stop eating and training like one. In this conversation we get into all this and more......   Listen, Watch & Subscribe Watch and Listen to this show on YouTube | Apple Podcasts | Google Podcasts | Spotify | Stitcher | Podbean and other places you may listen to podcasts.  chrislieto.com/stacy   This show and episode would not be possible without the support of these sponsors:   Addaday Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   Gatorade Endurance If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatoradeendurance.com and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   Coros watches Visit https://Coros.com to check out my favorite adventure and training watch. Longest Battery life and has the best monitoring features I have used. Use promo code "CHRISPOD" to get your accessory for free.   SHOW NOTES Check out Stacy at the following:   Website  |  Instagram    In this episode, we discuss: Blanket training plans Low energy states and the causes of them and how you can protect and prepare yourself - Fuel for training and not fasted training - The importance of having fuel in your body before you train. What does that mean and can the meal the night before give you the fuel you need for the next mornings workout. - The importance of understanding what your ultimate goals are and why you're training and why you're working out. - Calories in calories out - How men and women are different and how the approach to training, recovery, and fueling is different - Being aware of your menstrual cycle and PMS and the ways that you can help minimize your reactions to it - Addressing the myths and rumors about being on your period while racing and training. Sometimes you can have your best race while on your period - Stacy's goal is to help women navigate through all the questions of how to train, how to exercise, and how to have the best approach to your daily life - Stacy gives her perspective of what it takes to be a great athlete     SUPPORT THE PODCAST Share on Social Media and Tag @chrislieto   Please Subscribe to the Podcast and Give a Review! iTunes / Apple | Google Podcasts | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

I spent the day with Tim O’Donnell, one of the world’s most successful and experienced American long-course triathletes. Tim recently finished 2nd at the Ironman World Championship in Hawaii.  He set a new American record on the course and went sub 8 hours!!  As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. We discuss the ins and outs of events, injuries, mindset and family life as a professional athlete. You will appreciate Tim’s genuine sincerity and example of dedication and integrity. LISTEN, WATCH & SUBSCRIBE   YouTube | Apple Podcasts | Spotify | Stitcher | Podbean | ChrisLieto.com/tim    THIS EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatoradeendurance.com and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   SHOW NOTES   Check out Tim at the following:   Website  |  Instagram  |  Facebook  |  YouTube   Questions Chris asks: How do you normally approach a race? (11:28) Was race week this year different since you were hurt? (12:41) How is your thought process to come through injury or setback physically and mentally (14:00) What were you telling yourself in Ironman when you didn’t feel well and were hurting? (17:00) Did your injury give you the opportunity to do things differently than in the past? (23:40) Have you ever done anything great where you didn’t take a risk? (24:45) You allowed yourself to feel and go through the cycle. How did that affect your race? (26:40) You ended up finishing 2nd in the world. (28:40) Do you feel pressure or expectation when you’re racing? (33:15) How was it to share your win with your wife and daughter? (39:20) How is it being a dad? (39:52) What would be three characteristics to make a successful athlete? (43:20) What kind of state is determined? (45:08) Is there anything you would do differently as you look back at your career? (50:05) If you were only to have a year to live, what would you want to do in this next year and what lesson would you leave behind? (51:50)   In this episode, you’ll learn: What the race is like in Hawaii (11:13) How Tim managed his thought process to come through injury or setback physically and mentally (14:00) Tim talks about his mindset (16:00) Tim shares how he learned about his injury and decided to do what he could for any chance of success (22:20) How to avoid a downward spiral (25:39) Tim shares his race experience (31:00) Tim shares what he was thinking about when racing (36:35) Tim shares about his wife (38:00) Tim shares about his parents (42:00) Chris and Tim talk about the relationships of athletes (43:05) Three characteristics to make a successful athlete (43:50) What Tim cherishes most (52:05)     SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO   PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Spotify | Stitcher | Podbean | YouTube  For more episodes go to www.chrislieto.com/podcast

"Have fun while you are doing it.  These days there are a lot of hard working athletes, which is so important, but sometimes take the time to just enjoy your sport for your sport."  - Brooke Raboutou   I got to talk with the first US Olympic Athlete for rock climbing.  Brooke Raboutou is a young women who has been at the top of the sport of rock climber from a very young age.  She grew up in a rock climbing family with her parents being world class and champion rock climbers.  She has been setting records since she was 9 years old and their seems to be no slowing down as she prepares for the Tokyo Olympics.    Brooke took me bouldering at her family gym in Colorado and taught me a few things about rock climbing.  She has a great head on her shoulders and understands the value of family, education, hard work, and so much more.  In this episode we talked about her life as a college student and olympian and how she finds her balance.  She gives great insight and advice to young people aspiring to excel in sport, as well as giving parents some perspective and advice on how to manage their kids through that process and making sure they still love the sport they are in and have room to flourish.  You will see her passion for the sport and life as she talks about climbing and shares the things that give her the ability to compete at the very top of the sport.    LISTEN, WATCH & SUBSCRIBE YouTube | Apple Podcasts | Spotify | Stitcher | Podbean | ChrisLieto.com/brooke   THIS EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatorade.com/endurance and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   SHOW NOTES   Check out Brooke at the following:   Instagram  |  Facebook    Questions Chris asks: 8:45 - What was it like growing up? 13:15 - How do you prepare for a climbing event and the unknown? 15:10 - Without time to prepare how do you get the most out of the unknown? 16:45 - How did you find drive and successful at such a young age? 18:00 - What brought you to competitive climbing versus just free climbing? 19:40 - What was it like to qualify for the Olympics? 22:40 - What was the experience like realizing the Olympics was canceled and then postponed? 24:45 - What is your typical day of training like? 27:00 - What is something about yourself that most people don't know? 28:00 - What are your goals in the next year and 5 years? 29:55 - What song would describe you? 31:40 - What is your greatest fear? 34:00 - What do you define as success? 35:00 - Who is your idol that you look up to? 35:50 - What advice would you give parents of kids that are aspiring to be great athletes? 38:20 - What advice would you give to young athletes that have dreams to pursue sport? 43:45 - What are you most grateful for right now and this moment?    In this episode, you’ll learn: 9:11 - What it was like growing up in a family full of champion rock climbers 10:25 - Her love for climbing for herself in this ever changing time 11:30 - The different types of climbing from bouldering to competitive climbing 13:35 - How Brooke prepares for an event mentally and physically 15:45 - why she needs to be good at all three disciplines in climbing especially for the Olympics 17:15 - Where Brooke’s drive and love for the sport comes from 18:20 - Brooke’s thoughts on growing up free climbing and competitive climbing and what that was like.  How she sees being on a team and not just solo sport 20:00 - Her desire and drive to become an Olympic athlete and her experience qualifying for Tokyo 21:10 - How focusing on an event right in front of you can get you what you want instead of focusing on the larger goal 22:00 - Brooke’s perspective on climbing for herself versus climbing for a reward 23:10 - How she dealt with the cancellation and postponement of the Olympics 24:00 - Training at home during quarantine and how she stays motivated 25:00 - How she's balancing school, training, and her daily routine  27:45 - How she is taking time to focus on improving her climbing and skills . 28:55 - Brooke talks about what she wants to do after competitive climbing and her love for the sport and education 30:10 - What songs describe her life as a child and today 31:00 - What she's grateful for in growing up in her family and today 32:00 - Brooke talks about her fears 32:25 - How she balances climbing and school 34:14 - What characteristics of a successful person or athlete and how she's learning from them 36:10 - Brooke’s message to parents and keeping their kids inspired and loving what they do for the right reasons 37:30 - Brooke’s love for the sport and how she deals with days that she doesn't feel like climbing 38:40 - The importance of always enjoying the process, and enjoying and loving what you're doing in the moment 39:30 - What were the biggest movers in the last 12 months in Brooke’s growth in the sport 40:00 - The importance of mental approach and aspect to life and training 42:50 - How she loves what she's doing even in the failures / having fun in failure     SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO   PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

In this episode, I talk with special guest and fitness expert, Ben Greenfield. Ben is a New York Times best selling author, Speaker, Personal Trainer, co-founder of Kion and creates step-by-step solutions to help people live truly limitless lives with fully optimized minds, bodies, and spirits. Ben and I kick off by discussing the health benefits of Ironman races vs. triathlons aligned with their personal experiences. We also break down what are some of the key things we can do to better our health from someone who is just getting started to improve their health to someone who is looking for that 1% improvement to compete at the very top.  From a scientific approach, Ben underscores ancestral wisdom and modern science to encapsulate full body health.  At the same time, Ben highlights that gratitude and relationship health with other people and God is most essential, even trumping science. You will be encouraged to make the most of each day and the bodies you are given while listening to Ben’s passion for intentionality, purpose and health.   LISTEN, WATCH & SUBSCRIBE   YouTube | Apple Podcasts | Spotify | Stitcher | Podbean | ChrisLieto.com/ben    THIS EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatorade.com/endurance and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   SHOW NOTES   Check out Ben at the following:   Website  |  Instagram  |  Facebook  |  KION   Questions Chris asks: How do we adapt your insight to the everyday person that is not a triathlete or training for the next even? (17:42) There is so much information, so where is the best place to start? (20:25) In addition to getting workout done three hours before bed time, what is the right amount of time to eat before bedtime? (25:21) What is the right amount of time to expose your body to cold temperatures in order to affect glucose levels? (33:00) What is the suggested daily diet? (46:04) What about the elite athlete (53:13) Explain the science behind your product, KION amino acids (01:13:00) What do you want to teach your kids? (1:17:00) What are you most grateful for right now? (1:22:16)   In this episode, you’ll learn: Ben shares his warning about Ironman training, crossfitting and Mt. Everest type events. (10:29) Ben and Chris talk about the difference in being in aerobic and anaerobic zones. (12:20) Ben talks about oils in the diet, what happens when they get into the body and the inflammation that vegetable oils are causing. Ben recommends two separate tracks to get started. (21:18) First track: Reduce Inflammation: Ben talks about circadian rhythms. (25:36) Ben talks about when to eat carbohydrates and glucose levels. (26:56) Ben talks about proper uses of heat and cold for physiological responses. (33:15) Ben covers the effects of chronic low level radiation. (34:45) Second track: Exercise Four non-negotiables (40:53) 10,000 Steps Pull up bar Kettlebells Hex Bar Suggestion to get doctor to prescribe Dexcon G6. (45:07) Ben talks about his disagreement with diet books and discusses biochemical individuality including wide variations of dietary intake and exercise plus genetic polymorphisms. (46:44) Out of all the diets and variations, Ben shares the statistics that the largest portion of society does best on a well structured Mediterranean diet. (49:50) Ben talks about the best understanding you can have of your body is as a battery. (54:26) Six things to focus on to have boundless energy: Diet and exercise Photons of light from the sun (human photosynthesis) Grounding and earthing Heat Regular cold practice Mineral solution Ben talks about the effects of wifi signals. (1:07:00) Magnesium deficiency/supplements Protectants of DNA damage Nutritional ketosis What Ben wants his kids to remember. (1:17:26) Love others. Live life with a scientific approach. Believe in magic. Ben shares his gratitude. (1:22:16)    SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO   PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Spotify | Stitcher | Podbean | YouTube  For more episodes go to www.chrislieto.com/podcast

“This is the life I’m getting to live, and so if this is the thing I am doing I want to do it full gas.  I don’t want to be sitting on my rocking chair when I am 95 wondering what if or what could have been if I just had just given it a little more” - Courtney Dauwalter In this episode I got to run with and talk with ultramarathon runner, Courtney Dauwalter. Courtney shares her zeal for life and passion to live it to the fullest. She candidly discusses her race experiences, obstacles her body has faced, how she’s overcome and her mindset all along the way. Courtney credits an amazing team and community for her successes and places utmost value on her family. If you are an athlete of any kind, you will be inspired by Courtney’s persistence, determination, success and positive outlook.   LISTEN, WATCH & SUBSCRIBE YouTube | Apple Podcasts | Spotify | Stitcher | Podbean | chrislieto.com/courtney   THIS EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatorade.com/endurance and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   SHOW NOTES   Check out Courtney Dauwalter on  Instagram | Facebook   Questions Chris asks: Why are you so filled with joy? (10:48) When was the earliest you remember having that joy? (11:54) What’s most important to you? (12:52) What’s been the most difficult challenge you’ve had in a race? (13:48) How do you turn a negative mindset around?(16:00) How small of a piece do you break each mental piece into? (17:30) Have you had a race that’s been the most challenging or rewarding to get your mind through? (18:20) Do you really believe that you’ve done that race great and are you satisfied with it? (19:36) How much of it is being satisfied OR you always wanting more? Do you let yourself rejoice in what you’ve accomplished? (20:58) If you could pick three characteristics that any athlete needs, what would they be? (27:50) Why do you want to be successful and do ultrarunning? (31:00) Why are you curious how far you can go and what your potential is? (31:45) Why is it important to go 100%? (30:37) What are the three traits most common? (Courtney to Chris?)(34:10) Will you tell us more about the race where you went blind and your persistence?(38:10) You found out it wasn’t long term? How many miles until the finish that you couldn’t see? (40:02) If you only had a year to live, what three lessons would you want to teach people through your experiences. (42:32) What would you say to someone afraid to make that step? (43:30) What are you most grateful for? (45:54)   In this episode, you’ll learn: The power of our brains and flipping the script (15:00) Courtney shares how to get through each race mentally (16:00) What you can and can’t control in ultras (21:45) The importance of the team and community (25:15) Three characteristics of a successful athlete (27:49) Courtney’s mindset on doing things 100% (32:20) Courtney shares her thoughts on what people are capable of (42:51) Courtney’s thoughts on how to make the most of the time you have (44:00)     SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO   PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

“When you toe the line in a race, and I truly feel this way.  I give my wife a kiss goodbye; this could be it; this could be the end because I’m going to give it all. And I may go too far..” - Lionel Sanders   In this episode, I sat down with Ironman Champion athlete Lionel Sanders. We compare our racing and training experiences, and Lionel shares his journey of adversity that has shaped who he is today. Lionel also shares about his recent injury and the lessons he’s learned through recovery. You will be inspired by the relevant topics including overcoming addiction, personal drive, motivation, characteristics of a champion and more.   LISTEN, WATCH & SUBSCRIBE YouTube | Apple Podcasts | Spotify | Stitcher | Podbean | chrislieto.com/lionel   THIS EPISODE WOULD NOT BE POSSIBLE WITHOUT THE SUPPORT OF THESE SPONSORS:   ADDADAY Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20   GATORADE ENDURANCE If you are racing your mind has to be prepared and so does your body. That's why it's important to train with what's on course. Gatorade endurance formula hydrates and fuels athletes on over 300 race courses.  Visit gatorade.com/endurance and you can receive 20% off your purchase when you use promo code: CHRIS20   KION AMINOS Whether you’re looking to stimulate faster muscle growth, recover more rapidly from exercise, become more resistant to fatigue during a grueling workout, or just benefit from additional amino acids in their most absorbable form to support aging or a vegan, vegetarian, or ketosis diet, Kion Aminos essential amino acids has you covered.  Visit getkion.com/chrislieto and you can receive 20% off your purchase when you use promo code: LIETO   SHOW NOTES Check out Lionel Sanders on his YouTube | Website | Instagram | Facebook Watch Lionels YouTube Channel show and get the inside look into his training, racing, and life.   Questions Chris asks:  What was growing up like? (11:11) Who were your mentors? (13:52) When did your drive shift? (24:37) What motivates you to continue (27:20) What is your ultimate goal? (30:54) How many years do you think you have left in this sport? (37:28) What are three characteristics to being a champion? (38:33) Have you gotten to the point where you’ve let go of expectation? (44:28) When being present, are you aware of what is going on around you at the same time? (48:19) What was your greatest performance? (49:58) What is the thing you’ve been most afraid of? (51:24) What happened to give you an injury this past year? (57:12) How did you process your injury? (1:00:21) Did you learn a lot about recovery when healing from your injury? (1:02:09) Would you say rest and recovery is as equally as important as the training? (1:04:52) If you had a year left to live, what would you want to teach those around you? (1:08:16)   In this episode, you’ll learn: Lionel talks about his hard lifestyle that eventually got him on track. (15:08) Lionel shares the beginning of his new life and triathlon career. (19:59) Lionel shares how Ironman makes changes in your life. (24:54) Lionel shares how he shifted a negative addiction for a positive addiction but the importance of keeping a healthy perspective. (27:49) Lionel shares three characteristics to being a champion (38:38) Lionel talks about full awareness. (48:15) Lionel talks about meditation as a noble pursuit (51:49) Lionel shares his fears (52:43) Lionel shares what he learned during recovery (1:02:27) Lionel shares his recovery tips. (1:07:18) Lionel shares what lessons he’d like to leave. (1:08:31)   SUPPORT THE PODCAST SHARE ON SOCIAL MEDIA AND TAG @CHRISLIETO   PLEASE SUBSCRIBE TO THE PODCAST AND GIVE A REVIEW! iTunes / Apple | Spotify | Stitcher | Podbean | YouTube For more episodes go to www.chrislieto.com/podcast

This is a little about myself, why I am starting this podcast, and what I would like you to get from listening to this show.  Thank you for taking this journey with me.  Subscribe and listen along.  For more episodes go to www.chrislieto.com/podcast   This show would not be possible without the support of our presenting sponsor: Addaday: Addaday is an active healing technology company focused on pre-and post-exercise recovery to help people move better and live their fullest. Its devices deliver targeted therapies and techniques used by professionals to prime the body for exercise, speed recovery and treat or prevent injury. They are the Official Recovery Partner of IRONMAN, USA Climbing, Western States 100 Mile Endurance Run and other leading sports organizations. In addition, many teams and professional athletes at the highest levels of football, baseball, hockey and Olympic sports now use Addaday’s products for their recovery needs.  Visit addaday.com/discount/chrislieto and you can get 20% off your order when you use coupon code: CHRIS20