#71 - How To Build Habits Strategically & Work Towards Your Dream Life

My guest today is Gaz McNamara - a former British Army Search Team Commander, PTI and Exercise Rehab Instructor who represented the forces in triathlon and athletics, and now holds a Guinness World Record plus multiple HYROX podiums. Since leaving the military he’s founded Plug-In Rehab and the Red On Group, giving coaches and athletes direct access to world-class clinicians while still chasing his own performance goals. Gaz and I had an awesome chat about his military background, the positives and negatives of a highly routinised life, the reality of bomb disposal, and some of the hairiest moments during Gaz’s deployments in Iraq & Afghanistan. We talk about loss, grief, Gaz’s experience in therapy, masculinity, Hyrox, and we also discuss his businesses, including the RedOn Testing and Performance Centre. This was a really interesting chat with a great guy, and I’m sure you’re going to love it as much as I did.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Gaz’s Military Background 00:04:54 Joining at 16 & First Deployments 00:09:40 Routines, Discipline & Habit Building 00:15:26 Bomb Disposal Role & Clearance Operations 00:25:24 Military Training Mindset & HYROX Parallels 00:31:03 Loss, Grieving & Therapy 00:35:16 Modern Masculinity & Emotional Expression 00:38:48 Fitness, Confidence & HYROX Community 00:44:02 Media vs Reality of Iraq & Afghanistan 00:50:24 Sleeping Under Fire & Long-Term Effects 01:04:35 UK Military Readiness & Future Warfare 01:09:55 US Alliance & Geopolitics 01:14:25 Redon Testing & What Makes a Good HYROX athlete 01:22:36 Common HYROX Injuries & Rehab 01:28:11 Competition Mindset & HYROX Buzz 01:32:13 HYROX World Championships Performance 01:36:23 Building HYROX-Based Businesses 01:43:13 Race Volume & Personal Best Goals 01:54:01 Creating Content Around Training & Business 01:59:02 Gaz’s 5 Habits & Closing ThoughtsGaz’s Instagram:https://bit.ly/4l0mIEG15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj***LINKS***

For years, Mila Elshobary's work remained hidden due to self-doubt, perfectionism, and a harsh inner critic shaped by a strict upbringing. These days Mila shows her beautiful work off proudly. Her art has become more than just expression; it’s medicine, a mirror, and a path to healing!In this conversation, we explore the emotional and spiritual power of art, the tension between validation and authenticity, what it means to create without fear, and how generational patterns shape the way we see ourselves. Mila also shares the stories behind her most powerful pieces, including one that helped her process grief after losing her mother. I hope you enjoy the conversation.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Why We Should Care About Art 00:01:13 Mila’s Artistic Journey & Expression Through Art 00:02:59 Turning Point in Overcoming Self-Criticism 00:05:19 Validation, Purpose & Impact of Her Work 00:07:05 Parallels Between Art & Podcasting 00:10:25 Why Should We Care About Art? Full version 00:13:45 Jason’s Thoughts on Art & Music 00:17:45 Jason’s Emotional History With Music 00:21:57 Mila’s Harsh Upbringing & Self-Criticism 00:26:00 Growing Up in the Emirates & Moving to Egypt 00:28:33 Moving to the US & Raising Her Son 00:29:38 Showcasing Her Art: Healing & Growth Piece 00:31:44 Attachment Themes in Art & Personal Life 00:37:25 Duality of Darkness & Light Calligraphy Piece 00:44:26 “Life Begins Where Fear Ends” Calligraphy 00:46:02 Jason’s Journey With Attachment 00:52:20 Sponsor Message 00:53:36 Infinite Amethyst & Acrylic Pouring 00:55:54 Pharaonic-Inspired Art & Cultural Elements 01:01:20 Fragments of Grief & The Grey of Grief 01:05:39 Why Michigan & Healthcare Informatics 01:06:33 SoulScape Gallery & Symbolic Logo 01:07:56 Advice for Beginners in Art 01:09:22 Practical Tips & Art Materials to Start With 01:11:12 Copying, Inspiration & Artistic Authenticity 01:14:19 Frequency, Vibration & Painting Meaning 01:15:48 Mila’s Creative Process 01:17:07 Music Preferences While Painting 01:18:39 Overconsumption vs. Inner Voice 01:22:20 What Mila Would Tell Her Younger Self 01:24:27 Five Daily Habits for Life***LINKS***Mila’s Instagram:https://bit.ly/44SIqV5Mila’s Website:https://bit.ly/3ICkEFC15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

For two decades, Ciaran Avitabile climbed the corporate ladder, juggling a high-pressure software career with intense HYROX training. But everything changed the day he suffered a mini-stroke while out running with friends. That moment became a powerful turning point, prompting a total reset. He turned to breathwork - not just as a recovery tool, but as a new way of life.Now, Ciaran coaches early-stage founders and high achievers, helping them chase big goals without burning out.Our conversation covered so much of what I love talking about: entrepreneurship, performance, habits, HYROX, CO2 tolerance, recovery, Wim Hof… we even did two live breathwork exercises you can try along with us!I really enjoyed this one, and I hope you do too.Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro, Goal-Setting & First Breathwork Demo 00:06:48 Corporate Career, Burnout & Mini-Stroke Story 00:12:52 Rebalancing Life, Family Time & Stress Buckets 00:18:15 Acute vs Chronic Stress, Recovery & Micro-Breath Breaks 00:25:53 Morning Routine, 5-Minute Breath Practice & Habit Stacking 00:32:32 Breathwork for High-Achiever Productivity & Leadership Coaching 00:41:05 Burnout Warning Signs, Biometrics & Sleep Quality 00:48:55 Wim Hof, Breath Mechanics & Oxygen Delivery Science 00:54:56 CO₂ Tolerance, Recovery Breathing & Performance Protocols 01:00:12 Pre-Training Breath Holds, EPO Boost & Free-Diving Insights 01:07:06 Breathwork Risks & Trauma-Informed Safety 01:09:19 Breathwork Styles Overview & Conscious Connected Method 01:11:32 Second Breathwork Demo & Integration Guidance 01:19:21 Client Successes & Team Cohesion Outcomes 01:22:41 Startup & AI Landscape Advice for Founders 01:28:17 Five Core Daily Habits for Well-Being 01:35:32 Ultra-Marathon Goals & Zone-2 Training Talk 01:40:51 Course Launch, Contact Details & Sponsor Outro***LINKS***Ciaron’s Instagram:https://bit.ly/40cx5OaCiaron’s Website:https://bit.ly/4llZOse15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseAccess my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.MY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj

Danielle Sadler is a bereaved mother, NHS bereavement-specialist nurse and yoga teacher who turned unimaginable loss into true purpose. In this episode she opens up on her journey and we discuss tips and strategies to help those in grief. Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the word HABIT to request access.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 Intro & Early Exposure to Child Death00:01:11 What a Bereavement and Yoga Specialist Does00:02:20 Understanding Adaptive Grief00:05:02 Danielle’s First Experience of Child Death00:08:43 Losing Her Daughter & Becoming a Nurse00:12:09 Grief, Spiritual Growth & Unhealed Wounds00:19:44 Yoga, Breath & the Body’s Role in Healing00:23:36 Starting Yoga for Grief00:26:22 Making Yoga Accessible & Safe00:27:36 Online Yoga & Wider Access00:29:07 Free Resources & Self-Guided Practice00:30:14 Discomfort, Postures & Emotional Insight00:33:21 Surrender & Yoga’s Gender Divide00:36:07 Five Daily Habits for Grief Support00:39:39 Closing Remarks & Contact Info***LINKS***Danielle’s Instagram:https://bit.ly/4kocnSQ15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#bereavement #yoga #bereavedparent

Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the words below to get instant access:‘HABITS’ – for my free WhatsApp habit community‘TEMPLATE’ – for my habit tracking template‘DREAM LIFE’ – for the Canva ‘Dream Life Habit Goals’ board‘VALUES’ - for my master values sheetIn this episode I’m going to walk you through my process of setting goals using core values and turning it into a vision/collage that you can incorporate into the habits system I walked you through in the last episode, you can find that here: https://youtu.be/0zb72EZOFac?si=4Rnp0VZhz1dV5n9-I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#goals #visionboard #dreamlifedesign

Access my free habit building community! 👇 DM me on Instagram (@awakenoutofjason) https://bit.ly/3RAkKQj with the words below to get access:‘HABITS’ – for my free WhatsApp habit community‘TEMPLATE’ – for my habit tracking template‘DREAM LIFE’ – for the Canva ‘Dream Life Habit Goals’ boardIf you're anything like me, you probably feel like you were meant for more. You’ve got 1000 ideas and goals but struggle to follow through. That was me for a long time, until I learned how to build the right habits that actually move the needle.In this episode, I’m breaking down why habits are literally everything, how I’ve used them to transform my own life, and how you can reverse engineer your dream life with a super simple visual tool. I also share ways to stay accountable (even if you're doing this solo) and how to join my brand new free habit-building community.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:55 Why Habits Are Everything00:03:20 Personal Success with Habits00:07:48 Importance of Environment00:08:45 How To Reverse Engineer Your Dream Life (Canva Screenshare)00:22:34 How To Leverage Public Accountability00:23:43 How To Join My Free Habit Building Community***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#habits #strategichabits #dreamlifedesign

If you struggle like me with being Anxiously Attached, I really think you’ll appreciate my perspective on this video. Sadly there is some audio drift part way through which my Podcast hosting provider was unable to fix. If you notice it I'd advise switching to audio only as it's probably distracting. I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.***LINKS***A Males Perspective on Having an Anxious Attachment Style With Jason Berryhttps://podcasts.apple.com/au/podcast/a-males-perspective-on-having-an-anxious/id1474270352?i=1000663963486#023 - Jessica Da Silva - Marriage Therapist, Attachment Coach - Why You Should Know Your Attachment Stylehttps://open.spotify.com/episode/5s06kaNPXvVkeKWQ8ysHy1?si=I6XL76PLT9G-vWH6XeZW4QThe Importance of Shared Environment in Mother–Infant Attachment Security: A Behavioral Genetic Studyhttps://pubmed.ncbi.nlm.nih.gov/14669895/A behavior-genetic study of parenting quality, infant attachment security, and their covariation in a nationally representative sample.https://psycnet.apa.org/doiLanding?doi=10.1037%2F0012-1649.44.3.83115% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#anxiousattachment #attachmentstyles

My guest today is Myles Rawson aka @findyourstridecoach. Myles is a UK-based running coach and movement specialist who works closely with athletes to improve their running form. He’s also a mentee of world-renowned movement coach Shane Benzie, and brings a fascia-focused approach to posture and performance.In this episode, we dive into Myles’ journey from rugby injuries to obsessively researching biomechanics, and how his work with Shane transformed his understanding of form. We talked about how poor posture could silently be ruining your HYROX time, why barefoot shoes are a non-negotiable, and the huge role your fascia and nervous system play in efficient running.We also got into a live video analysis of myself and my friends Lucy Jackson-Jones and Jade Booth (PFRM Coaching), which is packed with value! Whether you’re chasing a sub-60 or just want to run pain-free, there’s a lot here for you.Hope you enjoy my conversation with Myles Rawson.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List00:00:00 What Is Running Form? 00:00:36 Reprogramming the Brain for Movement 00:01:31Myles Rawson’s Background & Injuries from Rugby 00:01:39 Obsessive Research & Lack of Progress with First Coach 00:03:39 Working with Shane Benzie & Form Improvements 00:04:09 Timeline of Coaching & Mentorship 00:05:22 Shane’s Location & Running Technique Coaching in the UK 00:06:07 Argument Against Changing Form 00:07:05 Coaching Philosophy & Reprogramming, Not Drills 00:07:56 Fascia Over Muscle Use 00:08:26 What Is the Fascial System? 00:09:33 Improving Fascial Function & Daily Posture Awareness 00:11:43 Standing Desks & Building Daily Postural Strength 00:14:44 Posture & Its Link to Running Efficiency 00:14:49 HRV Breathing & Nervous System Regulation 00:16:15 Breathing Patterns & HRV for Recovery 00:17:38 Meditation, Posture & Tension 00:18:30 Common Running Mistakes & Foot Weakness 00:19:20 Narrow Toe Boxes & Plantar Fascia Weakness 00:21:40 Barefoot Shoes & Foot Strength Progression 00:24:02 Who Should Use Barefoot Shoes? 00:25:13 Becoming More Aware of Movement & Carbon Shoes 00:27:10 Structured Shoes & Pronation Debate 00:29:47 Running Form Chain Reactions & Foot Stability 00:31:35 Knee Function & Stability 00:32:53 Jason’s Sub-40 10K & Impact of Fatigue on Form 00:34:49 Maximising Stride Length Without Overstriding 00:36:17 Creating the Bow Shape & Posterior Chain Activation 00:38:39 Visualising Proper Running Posture 00:39:10 Sponsor Message: Bear Bar 00:40:28 Video Analysis: Jason, Lucy & Jade 00:50:13 Mirroring Running Partners 00:51:08 Kenyan Running Camps & Synchronised Movement 00:53:13 Demonstrating Overstride & Cycling Legs 00:54:49 Push vs Pull & Glute Activation 01:05:58 Integrating Changes with Reduced Mileage 01:07:30 Avoiding Stretching Sore Muscles Post-Run 01:09:56 Static Stretching, Mobility & Optimal Range 01:10:33 Stretching vs Springiness Trade-Off 01:11:51 Post-Hyrox Movement Adjustments 01:12:47 Posture in Strength Movements Like Farmers Carries 01:13:41 Head Over Lead Foot During Lunges 01:14:01 Relationship with Data & Strava 01:15:16 Sacrificing Form for Zone 2 01:16:42 Watches & Listening to the Body 01:19:00 Watch Accuracy & Ground Contact Time Balance 01:21:55 Red Flags in Running Form 01:22:33 What’s Next for Myles & HYROX Coaching 01:24:28 Running Inefficiently vs Efficiently 01:25:03 Time Savings with Better Running Form 01:25:39 Myles’ Social Media & Coaching Plug ***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseMyles’s Instagram:https://bit.ly/4mO0asQMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#hyrox #runningform #running

Hey everybody, welcome back to the podcast. My guest today is Darryl Corley. Darryl is a UK-based nutrition coach who specialises in optimising the performance of HYROX athletes, including elite competitors like Becca Mason, Lucy Proctor, and Jake Williamson.We had an interesting chat, talking all about Darryl’s background and how he switched from a high-fat to a high-carb diet, and the benefits that came along for the ride on multiple levels. We discussed some race-fuelling strategies, looked at previous things I’ve done in my own race-fuelling, and got into the psychological side of nutrition and emotional regulation around that.We also explored the top strategies you can implement in your HYROX World’s prep-nutrition, sleep, middle-of-the-night feeding-all sorts of good stuff to help you optimise your performance. We even walked through a full example of how to fuel your HYROX for optimal results.Hope you enjoy my conversation with Darryl Corley.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Intro Trailer for Daryl Corley00:00:44 Daryl's Background00:02:56 Issues with High Fat Diet00:03:38 Switching to High Carb Nutrition00:05:14 Nutrition & Human Psychology00:08:01 Cravings, Honesty & Client Behaviour00:11:47 Not Being Perfect & All-or-Nothing Mindset00:14:15 Thoughts on Cheat Days & Dwayne Johnson Example00:16:12 Fuelled vs. Lean: Impact on Performance00:20:17 Glasgow vs Birmingham Performance Experience00:22:15 Fat Loss vs Performance Trade-Off00:24:30 Carb Cycling & Fuelling Strategy00:26:18 Top 3 Mistakes People Make at HYROX Worlds00:31:51 HYROX Race Week & HYROX Worlds Nutrition Strategy00:33:42 Calories During Taper & Carb Loading Myth00:36:00 Race Day Nutrition Strategy & Timing00:44:13 Gels, Timing & Early Start Challenges00:47:51 Middle of the Night Feeding Strategy00:49:17 Sleep, Digestion & Melatonin00:50:27 Thoughts on Multivitamins & Greens Powders01:02:10 Overrated & Underrated: Food, Exercise, Supplement, Habit01:07:44 Final Thoughts on Sleep01:08:18 Wrap-Up & Where to Find Darryl***LINKS***15% Off Bare Bar (CODE: JASE):bit.ly/barejaseDarryl’s Instagram:https://bit.ly/3Z8jAyAMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#hyrox #nutrition #performance

Hey everybody, welcome back to the podcast. My guest today is Dr. Joey Weber. This was a beautifully resonant and deep conversation centred around equanimity. Dr. Joey is a world expert in equanimity and is the author of the book Why Mindfulness is Not Enough.We discussed the tension between happiness, peace, and competitive drive; pleasure; mindfulness; trusting your intuition; validation; emotional entanglement; judgment versus discernment; and lots of other topics that you can check out in the chapter list.I thought it was a fantastic conversation. Whether you're interested in mindfulness, spirituality, competitive sports, or happiness in general, I think you'll take a lot from it. I hope you enjoy my conversation with Dr. Joey Weber.I'm so excited to tell you about my first ever sponsor Bear Bar, who make the highest quality shower soaps. If you’d like to try them you can get 15% off by heading to https://bit.ly/barejase and entering JASE at checkout.Fully Timestamped Chapter List 00:00:00 Trailer Intro for Dr Joey Weber 00:01:45 Equanimity Defined & Self-Construct Explained 00:04:43 Why Peace Over Pleasure 00:10:01 Zero-Sum Pleasure vs Positive-Sum Peace 00:12:58 Neutrality & Boredom in Modern Society 00:15:34 Pleasure, Mindfulness & Coffee 00:18:59 Equalising Experience Through Equanimity 00:21:02 Alcohol, Fear States & Escapism 00:23:28 Impermanence & Intoxicated Pleasure 00:25:30 Turning Moments into Peace 00:25:32 Intuition vs Preconceived Judgment 00:28:05 Discernment from the Heart 00:30:19 Relationship Intuition & Emotional Entanglement 00:32:53 Healing Modalities for Disentanglement 00:35:06 Acceptance & Growth Over Time 00:38:16 Integration of Life Modes & Peace 00:42:02 Equanimity & Competitive Drive 00:45:11 Enlightenment in Sport & Obsession with Skill 00:46:08 Can You Respect the Less-Driven Self? 00:50:38 Loving All Versions of the Self 00:53:01 Compassion for the “Basement Dweller” 01:00:05 Energy Ripples & Doing Your Bit 01:01:35 Viewing Status & Achievement with Equanimity 01:07:26 Inputs vs Outputs & Authentic Action 01:09:24 Validation, Motivation & Ambiguous Ambition 01:13:25 Niche Traps & Audience Expectations 01:16:04 Message to the Unfulfilled 01:22:33 Final Reflection & Morning Affirmation***LINKS***15% Off Bare Bar (CODE: JASE):https://bit.ly/barejaseJOEY’S STUFF:Joey’s Instagram:https://bit.ly/45oS7MQJoey’s Website:https://bit.ly/437uKmVJoey’s Book:https://bit.ly/45vJgqqMY STUFF:Awaken Out Of Context Podcast (YouTube & Podcast Links):https://bit.ly/3tk8FVvFollow Me On Instagram (@awakenoutofjason):https://bit.ly/3RAkKQj#Equanimity #CompetitiveDrive #Performance