GO with Joe Chura

→https://www.facebook.com/3of7project

Sunday May 23, 2021

Man in the Arena with Chadd Wright

Sunday May 23, 2021

🏔 Chadd Wright is a motivational speaker, business owner, entrepreneur, and retired Navy SEAL who served as a Navy SEAL master training specialist and instructor for 12 years. When he retired in 2019, he also started the 3-OF-7 Project together with his brother, Blake Wright, which is a project dedicated to assisting people in becoming the best version of themselves. Chad also continues to push himself with new goals as an ultramarathoner, with completing and winning events such as The Revenant, Mid State Mile, and Single Track Maniac.

→IN THIS EPISODE… Joe and Chadd talk briefly about Joe’s experience at the proving ground and Chadd's ideas and philosophy around leadership. Chad shares his journey and commitment to becoming a Navy SEAL, his struggles with a silent heart issue, and how his singular focus allowed him to overcome this obstacle. He told Joe about the power of the mind to break barriers and achieve the things you want to manifest in life, how accountability is the sign of a truly great leader, and how to deal with self-doubt.

🔍 Breakdown with Chadd Wright:

Chapter 1 (0:00) Joe Introduces Chadd Wright

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:20) Positive and negative leadership inspiration

Everything Chadd has created with his 3of7 company has been fed from what he learned from being a Navy Seal. He credits so much of what he learned from being a seal instructor and feels he has a master's degree in forging warriors.

Chapter 3 (5:48) An unachievable lesson

In BUDs Chadd experienced a setback in a particular exercise of extreme endurance, but it was because his instructors had set an unrealistic goal. What he learned from that experience was something he implements today.

Chapter 4 (14:25) Failure as a leader

We all experience failure, and although it may seem more glaring as a leader, the best thing you can do is take ownership. Own the mistake, learn from it, and do better.

Chapter 5 (19:30) Becoming a navy seal

Chadd set a goal of becoming a navy seal and wouldn’t let anything stand in his way. Not even a rare heart condition that almost took him out of the running to be on the seal's team.

Chapter 6 (34:59) Proving oneself to others

Proving himself to family, friends, and any naysayers around Chadd wasn’t his top driver, it was his internal drive that pushed him to achieve his goals, from becoming a Navy Seal to his ultramarathon experiences.

Chapter 7 (42:10) Finding motivation to keep pushing yourself

Motivation comes from Chadd’s brothers and sisters who have contributed in some way to the 3 fo 7 project.

Chapter 8 (47:52) Putting in the miles

Chadd doesn’t just put out goals without setting them for himself. He set goals such as training for the mid-state mile, which is his principles put into practice.

Chapter 9 (51:43) Your tongue is your rudder

The minute you allow yourself to speak words of self-doubt or insecurity, you allow the idea of giving up to set in. The power of a positive mindset and positive self-talk is crucial to your success.

Chapter 10 (58:41) The day after a major achievement

After you have trained and prepared for a race or event, the following day can be depressing. The letdown, if you don’t prepare for it can take you by surprise. Chadd allows himself 1-2 days to feel sad. He knows it will come, and he plans for it, and allows it to have its place.

Chapter 11 (1:05:55) Being in a flow state

This life is a gift, and the best gift we can give ourselves is to be present and to challenge ourselves to the best we can be. To experience the good and the bad, and to learn and grow from each experience.

Chapter 12 (1:21:03) Joe wraps up the episode

Joe concludes the episode and recaps highlights from his time with Chadd.

Material Referenced in this interview:

→https://3of7project.com/

→The Podcast

→The Basic Course

→The Proving Grounds

📞 Connect with Chadd Wright

→https://www.instagram.com/chadwright278/

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.linkedin.com/in/alexhutchinson

Monday May 17, 2021

Mind over Matter with Alex Hutchinson : Part Two

Monday May 17, 2021

🏃‍♂️ Alex Hutchinson is an Author with a Master’s degree in journalism from Columbia University, a physicist with a Ph.D. from the University of Cambridge. Aside from academia, he is also a professional athlete with credentials as a two-time finalist in the 1,500 meters at the Canadian Olympic Trials. Today he writes about the science of endurance for Runner’s World and Outside, while frequently contributing to little-known publications like the New York Times, The New Yorker, and Toronto’s Globe and Mail. FiveThirtyEight recently named him one of their “favorite running science geeks” and he was also one of only two reporters granted access to cover Breaking2 — Nike’s top-secret training project to break the two-hour marathon barrier.

→IN THIS EPISODE… Joe and Alex break down the science behind VO2 max. Alex explains what it is, how to figure out your numbers, and what you should use this metric for. They also discuss fitness; what the optimal exercise frequency is, how to gain muscle back after you lose it, and the importance of strength training. Alex shares his favorite gadgets to help track your progress, and his most important tips you can start using today.

🔍 Breakdown with Alex Hutchinson:

Chapter 1 (0:00) Joe Re-Introduces Alex Hutchinson

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:19) Breaking down VO2 max

It’s the volume of oxygen, the fastest rate at which you can take oxygen and give it to your muscles. Alex explains how this varies depending on your level of fitness and why this is important.

Chapter 3 (6:32) VO2 Max and how you should apply it

Remember VO2 max is important to understand your physical well-being. Even if you’re not an athlete, improving your Vo2 max can potentially improve your overall health. Low levels of cardiovascular fitness correlate with an increased risk of heart disease.

Chapter 4 (8:12) How to improve your VO2 Max

You can increase your Vo2 max in two ways: by increasing the amount of blood your heart can pump and by increasing how much oxygen your muscles can take up.

Chapter 5 (21:09) Going back, what would you do differently

Alex looks back on his career and thinks about what he might change or do differently. The purest answer is no. Alex explains that although he knows so much more now about the physiological side of training, he feels proud of the way he handled his career.

Chapter 6 (24:12) Minimal amount of exercise to get maximum results

30 minutes of moderate exercise 5 days a week is what is advised. Although, even 10 minutes moves the needle.

Chapter 7 (29:37) Losing muscle quickly when you stop exercising

If you are sitting all day or not moving at all, you lose muscle extremely quickly. Scary if you are sitting at a desk all day. The good news is that it is easier to regain that muscle, and Alex explains why.

Chapter 8 (35:56) Gadgets or methods that help your training

The most important method is focusing on your mental strength. The extras are just not proven to be any more effective than your own training routine.

Chapter 9 (40:05) Nike Vapor Fly

Alex was one of 2 journalists to be able to report on the Nike Vapor Fly, and almost breaking the world record. Nothing in the shoe was new, but it was just the perfect combination to create faster run times.

Chapter 10 (54:46) Joe wraps up Part 2

Joe closes the episode by asking if Alex would expand the book, what would the new chapters be.

Material Referenced in this interview:

→Endure by Alex Hutchinson

→The Genius of Athletes by Noel Brick and Scott Douglas

📞 Connect with Alex Hutchinson

→https://www.facebook.com/sweatscience

→https://www.instagram.com/sweat_science/

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.linkedin.com/in/alexhutchinson

Monday May 10, 2021

Mind Over Matter with Alex Hutchinson : Part One

Monday May 10, 2021

Alex Hutchinson is a NY Times Best Selling Author with a Master’s degree in journalism from Columbia University, a physicist with a Ph.D. from the University of Cambridge. Aside from academia, he is also a professional athlete with credentials as a two-time finalist in the 1,500 meters at the Canadian Olympic Trials. Today he writes about the science of endurance for Runner’s World and Outside, while frequently contributing to little-known publications like the New York Times, The New Yorker, and Toronto’s Globe and Mail. FiveThirtyEight recently named him one of their “favorite running science geeks” and he was also one of only two reporters granted access to cover Nike’s top-secret training project to break the two-hour marathon barrier.

→IN THIS EPISODE… Joe and Alex break down the science behind physical exertion and the importance of mental fortitude. Alex tells the story of his “aha moment” during a meaningless track meet that catapulted his running career and seeded his interest in the power of the mind. Alex explains what this all means for the everyday person: optimal exercise volume for maintaining health, how to avoid acute and chronic injuries, and how visualization and positive self-talk are cornerstones to performing at your best.

🔍 Breakdown with Alex Hutchinson:

Chapter 1 (0:00) Joe Introduces Alex Hutchinson

Alex is the author of Endure, and publishes many articles in Runner’s world and Outside

Chapter 2 (1:43) The inspiration for writing Endure

While running in an inconsequential race, Alex had an experience where he had smashed his PR, and the only element that was different was his frame of mind. This event started a trajectory of research that led him to write a book about the impact of the mind on the body.

Chapter 3 (5:50) Finding research to substantiate mind over matter ideal

Not just relying on anecdotal experience, Alex also explains the research he did on athletes’ mindset and how it affects their performance.

Chapter 4 (12:21) Variations in mental fortitude

Why can some people squeeze more out of the lemon than others? Looking at why some people are able to break free of their mental limitations

Chapter 5 (22:29) Positive self-talk

Affirmations are not a new concept, but the research of just how much positive self-talk affects performance is surprising.

Chapter 6 (30:26) Negative self-talk

The minute negativity starts creeping in, it can often be an insurmountable obstacle. Joe and Alex discuss why this happens and how to avoid this pitfall.

Chapter 7 (38:18) Visualization and micro-goals

From a young age, Joe and Alex both have had personal experiences of visualization that helped mold how they view goal setting. Alex gives great advice on how to break up a large goal into smaller achievements.

Chapter 8 (48:07) Setting goals for purpose-driven training

Joe is doing a Spartan Ultra race, and how it shapes and drives his workouts. Having a goal to work toward can help motivate and create accountability around your exercise.

Chapter 9 (54:46) Joe wraps up Part 1

Joe and Alex continue their conversation next week and dig into VO2 max.

Material Referenced in this interview:

→Endure by Alex Hutchinson

→The Genius of Athletes by Noel Brick and Scott Douglas

📞 Connect with Alex Hutchinson

→https://www.facebook.com/sweatscience

→https://www.instagram.com/sweat_science/

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.linkedin.com/in/suzieyorke/

Sunday May 02, 2021

Love Good Fats with Suzie Yorke

Sunday May 02, 2021

Suzie Yorke launched a rocket ship food start-up brand Love Good Fats that just exceeded $100mil in Revenue and is just over 3 years! 🚀🚀🚀🚀 A proud mom, partner 🏳️‍🌈, former Marketing CPG Executive and now, first-time entrepreneur (at age 50!) on a fierce mission to spread the word that fat is back and sugar it out. 11x Ironman athlete, cyclist, marathon runner. Award winner: 2020 RBC Canadian Women Entrepreneur Award and 2019 Top 100 Most Powerful Women Award. Suzie’s brand Mission is to play a key role in getting North Americans to eat more healthy fats, less sugar, feel great, and living healthier lives. Finally, fat is back!

→IN THIS EPISODE… Joe discusses with Suzie Yorke her impressive launch of a nutrition bar company, Love Good Fats, at the age of 50. Being a startup in a food space is not easy, but with Suzie’s impressive marketing background, she explains how she was able to acquire funding and get into big box stores to start the upward trajectory of her nutrition bar business. She tells Joe about the fallacies of a high-fat diet, as well as the positive effects on her physical health and her energy level once she ditched her previous misconceptions and reintroduced good fats.

🔍 Breakdown with Suzie Yorke:

Chapter 1 (1:30) Joe Introduces Suzie Yorke

Suzie is an entrepreneur in Canada that is exploding into the health bar scene.

Chapter 2 (1:49) The creation of Love Good Fats

While traveling in her previous CMO role, Suzie discovered a breakthrough in her health. She realized the misinformation she had been told is that all fats are bad.

Chapter 3 (5:01) Starting a company at the age of 50

Once Stacie had her moment identifying a gap in the market for a healthy fat bar, she starting getting angel investors and working to get her bar up and running.

Chapter 4 (10:23) Sales blew away expectations

Love Good Fats' proof of concept was two bar flavors, and those bars quickly flew off the shelves, so they immediately created two new flavors and things haven’t slowed down since.

Chapter 5 (11:39) Getting into big box stores

Whole Foods was the first big-box store to pick up her product, and it did not take long to get into more stores once the word was out about the sales she was doing.

Chapter 6 (17:11) How to know if my product will last

There are market reports that come out, but there are also some key identifiers. Suzie explained how she was able to identify her brand as a stable force in the nutrition bar space.

Chapter 7 (22:23) My “I made it” moment

It's hard to say out loud at any given time, “I made it”, but Suzie recounts the moment she had where she felt her company had hit a major milestone.

Chapter 8 (27:46) Entrepreneur state of mind

Being an entrepreneur comes with its own set of challenges. It may seem like being your own boss is the ultimate goal, but what often isn’t spoken of is the weight of supporting your employees and other stresses that come along with it.

Chapter 9 (36:20) Not feeling healthy

Doing everything Suzie thought she should be doing; low fat, low salt, and eating greens. She still had stomach issues and high blood pressure. What’s the problem?

Chapter 10 (44:01) Cutting out Sugar and good nutrition

Suzie cut out sugar and focused on clean eating with fruits, vegetables, and healthy fats.

Chapter 11 (49:09) Common mistakes of high-fat diet

A high-fat diet doesn’t mean an abundance of saturated fats. It’s important when you are adding fats to your daily nutrition you understand the kind of fat you are consuming. You should always track/monitor your progress and consult your physician.

Chapter 12 (54:52) Balancing workout with your workday

You have to make it a priority and set a focus and intention on your day. Being an entrepreneur can absorb so much more of your time and focus, so carving out time is essential.

Chapter 13 (56:30) One take away recommendation

Just cut sugar. There is so much sugar that is hidden in foods and ingredients, so limit or cut your sugar consumption as much as possible.

Chapter 14 (59:16) Where to find Love Good Fats

First, a recommendation put the bars in the fridge and the freezer. You can find the product in Whole Foods, Walmart, and some other chain stores. Connect with Suzie on LinkedIn.

Chapter 15 (1:00:00) Joe wraps up the episode

Material Referenced in this interview:

→The Big Fat Surprise by Nina Teicholz

→https://lovegoodfats.com/

📞 Connect with Suzie Yorke

→https://www.facebook.com/suzieyorke/

→https://www.instagram.com/suzieyorke/

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.linkedin.com/in/drdevonprice/

Sunday Apr 25, 2021

Laziness Does Not Exist with Dr. Devon Price

Sunday Apr 25, 2021

📄 Dr. Devon Price Dr. Devon Price is a social psychologist, writer, activist, and professor at Loyola University of Chicago’s School of Continuing and Professional Studies. Price’s work has appeared in numerous publications such as Vox, Slate, The Rumpus, NPR, and HuffPost and has been featured on the front page of Medium innumerable times. Their first book, LAZINESS DOES NOT EXIST, was published in January 2021 to critical acclaim.

→IN THIS EPISODE… In this episode, Joe discusses with Dr. Devon Price the laziness paradox and if laziness, in fact, exists. Dr. Devon gives Joe actionable tips on how to feel balanced in your day with pockets of time for yourself and your mental health, so when you are meant to be focused, you are able to do so without fear of burnout.

🔍 Breakdown with Dr. Devon Price:

Chapter 1 (0:00) Joe Introduces Dr. Devon Price

Mike Vardy is a productivity specialist and is going to share tips and ideas during the interview.

Chapter 2 (2:11) Common misconceptions about laziness

People often identify themselves as lazy and do not give themselves enough credit for what they are doing. It’s not about willpower; it about prioritizing.

Chapter 3 (4:22) The fine line between too lazy and not lazy enough

We define a lot of situations as lazy, but as a culture, we overuse that word.

Chapter 4 (5:58) Working harder versus working smarter

Dr. Devon recognizes some work culture norms are not what works for someone’s accomplishments. Being the last one to leave the office is not essential; making positive outcomes for your organization is.

Chapter 5 (9:18) Notification and alerts on your smart devices

One particular workspace app, slack, has been positive and damaging to the workplace atmosphere. Dr. Devon advises on how to set boundaries within that space.

Chapter 6 (16:29) Working can affect your health

How Dr. Devon became interested in the topic of laziness and work expectations, is when they themselves suffered adverse health effects from the amount of stress and pressure they expected out of themselves.

Chapter 7 (22:23) Living to someone else’s expectations

Dr. Devon discusses “upward social comparison.” They explain how not to let others be your benchmark to your detriment.

Chapter 8 (27:46) Learning something new

When you can give yourself a new focus, it can help alleviate stress. You take away expectations, as this is something new you are trying, so you can remove the idea of being perfect.

Chapter 9 (36:20) Creating a filter against social media

Dr. Devon gives examples of their boundaries they set in order to push against the pressure of online content. They also explain tips that will help buffer the stress that comes from a constant stream of notifications.

Chapter 10 (40:37) Tips for feeling overwhelmed by the news

Don’t mistake information for power. Too much information can flood our nervous system, so find ways to slow down. Dr. Devon also explains the power of blocking.

Chapter 11 (49:02) The positive outcomes from a “push” from a device

Is a Fitbit or Apple watch a positive tool or negative? The benefits and the negative aspects of having a reminder at all times.

Chapter 12 (52:22) Creating routines as a parent

As a parent, there is guilt around “screen time” or allowing them to have a day without an agenda. There is a wonderful aspect of showing your children realistic expectations and allow to have

Chapter 13 (59:24) The overall lesson boiled down

Dr. Devon provides some actionable items on how to take control of your day and your overall happiness and well-being.

Chapter 14 (1:01:12) Helpful resources

In Laziness Does Not Exist, there are many resources from books to tools online that help you in your day-to-day. Dr. Devon shares some of their top recommendations.

Chapter 15 (1:03:37) Where you can connect with Dr. Devon and wrap-up

Dr. Devon shares how you can connect with them and Joe wraps up the episode.

Material Referenced in this interview:

→Laziness Does Not Exist by Dr. Devon Price

→Sadblock, filter extension on Google Chrome

→Values Clarification Exercise by therapistaid.com

→Reflective writing exercises - Google for resources

📞 Connect with Dr. Devon Price

→https://www.facebook.com/drdevonprice/

→https://www.instagram.com/drdevonprice/

→https://devonprice.medium.com/

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.linkedin.com/in/mikevardy/

Monday Apr 19, 2021

How to Maximize Your Productivity with Mike Vardy

Monday Apr 19, 2021

✅Mike Vardy is an author, speaker, and productivity and time management strategist (or 'productivityist') based out of Victoria, BC, Canada. He is the author of "The Front Nine: How to Start the Year You Want Anytime You Want," and has also self-published several eBooks, most recently "The Productivityist Playbook." Mike has been performing for 12 years -- and has given talks on productivity, time, and task management at TEDxVictoria, Social Media Camp, New Media Expo, and South by Southwest. He has also facilitated workshops related to tasks, time, projects, and goal management. Mike has also produced and hosted several podcasts over the years, and currently hosts The Productivityist Podcast, a podcast that features insights and conversations surrounding productivity and workflow.

→IN THIS EPISODE… In this episode, Joe discusses with Mike Vardy the concept of productivity. Mike gives tips, tools, tactics, and tricks that are designed to help you take your time management, goals, and to-do lists to a new level of effectiveness. Whether you are looking to maximize your ROI at work or at home, you will get many actionables to start these changes today.

🔍 Breakdown with Mike Vardy:

Chapter 1 (0:00) Joe Introduces Mike Vardy

Mike Vardy is a productivity specialist and is going to share tips and ideas during the interview.

Chapter 2 (1:41) What is the model of productivity

We are not designed to multi-task, and we forget that machines are designed to handle multiple processes, but humans are not.

Chapter 3 (7:46) Finding balance between internal communication

Mike discusses the purpose of slack and how to organize your internal communication with external communication.

Chapter 4 (14:07) Tips for project management tools

Most of the tools are connected to your email, so when you send an email it will automatically add to your project.

Chapter 5 (16:36) People playing defense

If you are checking email to be told what to do, then you don’t have the right plan in place. You run the risk of email telling you what to do. The best practice is to plan your day the night before.

Chapter 6 (23:16) How to get back on track

Mike compares the analogy with fighting fires all day, which implies a haphazard manner, with actual firemen who are very controlled with how they put out fires.

Chapter 7 (36:17) Setting the right schedule

Mike works out at night, Joe works out in the morning. Mike explains how to identify when you are the most productive.

Chapter 8 (41:31) Procrastination and how to avoid it

Focus on the elements of your project and make measured steps to work on the large project in small doses.

Chapter 9 (45:45) Theme your days

If you set a tone for each day it helps to organize and set perimeters around your day so you don’t get sidetracked.

Chapter 10 (52:05) Getting started

The first question asked is, are you a calendar person or a to-do list person. There are 5 modes from there Mike goes into that help your productivity goals.

Chapter 11 (58:18) Time blocking and horizontal theming

Two types of time organization are time blocking and horizontal theming. Mike explains the differences between the two, and his preference for horizontal theming for habitual practice.

Chapter 12 (1:15:10) Tips on habit tracking app

Mike reviews some idea on Evernote and other various apps, including Hindsight, as recommended apps that help with habit tracking

Chapter 13 (1:22:33) The power of streaks

Nothing is more encouraging than getting your new habit started. Start your new habit and building upon it to keep the momentum going.

Chapter 14 (1:25:57) What’s one thing to start tomorrow

Put verbs in front of every task you write down. Every task is an action item.

Chapter 15 (1:30:09) Some book recommendations

Mike has some great book recommendations, which are listed below.

Chapter 16 (1:32:33) Find out more about Mike

You can connect with Mike through any of his social media linked below, or through his website.

Chapter 17 (1:34:01) In closing

Joe closes out the episode and reminds the audience, you, me, we are not almost there.

Material Referenced in this interview:

→A World Without Email by Cal Newport

→Creative Quest by Quest Love

→The Playbook by Mike Vardy

→30 Days of Excellence with Jesse Itzler

→https://www.sethgodin.com/

→The 5 Categories of Modes by Mike Vardy

→Obsidian Note tracking app

→How to live on 24hours a day by Arnold Bennet

→Indestractable by Nir Eyal

→The gift of time by Mike Vardy

→The power of When by Michael Breus

→The Productivityist Podcast with Mike Vardy

📞 Connect with Mike

→https://www.facebook.com/themikevardy

→https://www.instagram.com/productivityist/

→https://www.youtube.com/user/Productivityist

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.whereheartsunite.com/
→https://twitter.com/alicanavan

Sunday Apr 11, 2021

Finding Mindfulness with Alison Canavan

Sunday Apr 11, 2021

Alison Canavan is a UCLA-trained Mindfulness Facilitator from The Semel Institute of Neuroscience and Human Behaviour. She runs a successful private practice as a Health and Wellness coach and delivers motivational talks on health and wellbeing, all over the world, specializing in behavior change, mental health, addiction, and improving your mindset. Alison was a successful international model for nearly two decades and in recent years has devoted her time to her greatest passion: the achievement of true health and wellbeing for herself and others. Alison is passionate about human potential and helping people to reach theirs; she attained a graduate distinction in Nutrition and Health Coaching from Irish Institute of Nutrition and Health, Advanced Diploma in Diet and Nutrition therapeutics, Raw Foods Mastery level 3 from The Life Change Health Institute. In her work, she shares tools and training that help people connect, go within, and create lasting change through intuition and everyday small behavioral changes.

→IN THIS EPISODE… Joe and Alison talk about her journey to sobriety. As Ireland’s first Super Model Alison found herself being engulfed in a toxic lifestyle. Her turning point was motherhood, and her son James brought her the motivation to start seeking help and health. Alison shares great tips and exercises to become a more mindful person to live a life of gratitude.

🔍 Breakdown with Alison Canavan:

Chapter 1 (0:00) Introducing Alison Canavan

Joe introduces Alison, and sets up the episode.

Chapter 2 (3:15) Defining Moment

Alison credits the birth of her son as the catalyst for her getting sober and focusing on her health.

Chapter 3 (13:26) From model to mindfulness expert

Alison shares her journey as Ireland’s first supermodel, and how she started down a road of self-destructive behavior with alcohol. She explains how the birth of her son helped shift her focus to mindfulness and living a holistic lifestyle.

Chapter 4 (17:08) More alcohol equals less productivity

Alcohol or any harmful substance can typically cause negative side effects that last 3 times longer than the moment you do them.

Chapter 5 (24:36) Power of Streaks

Starting a new goal can be difficult, especially when it is breaking a bad habit, so a great tip is to focus on creating a streak. You will notice a shift after you are successful 5 or more days in a row.

Chapter 6 (25:28) How to find a good mentor

Throughout Alison’s journey, she credits a lot of her good habits and the ability to overcome her addiction to alcohol through teachers she has met along the way.

Chapter 7 (33:35) Creating consistency and routine

A great analogy for an absence of consistency; weeds (bad habits) invading your garden(your life/goals). Joe shares this and some great tips in establishing a routine.

Chapter 8 (39:30) Mediation in schools

Why aren’t we teaching our kids mental exercises as well as physical exercise? This is a topic Joe discussed with Nelson Delis in a previous episode as well.

Chapter 9 (44:55) Power tip about consistency

Joe shares a power tip he learned from a book, Tiny Habits. It is never too late to make changes in your life.

Chapter 10 (52:08) Enjoy the process and trust the journey

Joe and Alison discuss how to get yourself to a place of happiness and enjoy the moment of time you are currently in.

Chapter 11 (1:05:54) Where hearts unite

Right now, Alison is working with her brother to develop holistic supplements. She is also a life coach and can help with mindfulness and meditation.

Chapter 12 (1:11:15) Speed round questions

Learn about Alison’s favorite books to reread, and her non-important thing to do.

Chapter 13 (1:16:09) In Closing

Joe wraps up the episode and encourages you to remember: you, me, we are not almost there.

Material Referenced in this interview:

→Minding Mum by Alison Canavan

→Liver Medic Products

→Virgin River (Netflix Series)

→Tiny Habits by BJ Fogg, PhD

📞 Connect with Alison

→https://linktr.ee/alisoncanavanwellness

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://in-q.com/inquirewithin/

Sunday Apr 04, 2021

Changing Your Perspective with IN-Q

Sunday Apr 04, 2021

🎤IN-Q is an award-winning poet, multi-platinum songwriter, and the best-selling author of Inquire Within. His groundbreaking achievements include being named to Oprah’s SuperSoul 100 list of the world’s most influential thought leaders and being featured on A&E, ESPN, and HBO’s Def Poetry Jam. He has written with renowned artists including Aloe Blacc, Miley Cyrus, Mike Posner, ZHU, and Foster the People. Nike, Instagram, Spotify, Google, Zappos, Lululemon, Live Nation, Shazam, The Grammy Foundation, and many more have brought IN-Q in to motivate their teams through his keynote performances and transformational storytelling workshops. Ultimately IN-Q writes to entertain, inspire, and challenge his audiences to look deeper into the human experience and ask questions about themselves, their environment, and the world at large.

→IN THIS EPISODE… Joe and In-Q discuss his monumental career; how he got started in the poetry and rapping world and he was able to gain understanding and inspiration from the community around him. He never allowed set back and adversity to hold him back, instead, it fueled his ability to channel his emotions through his poetry to make him the writing powerhouse he is today.

🔍 Breakdown with In-Q:

Chapter 1 (0:00) Introducing In-Q

Joe sets up the episode and introduces Q.

Chapter 2 (2:35) Performing “Say Yes”

Q beautifully performs a poem from his best selling book entitled, “Say Yes”

Chapter 3 (6:23) Background of writing

The struggle was what Q knew for the beginning of his career. Once he finally started to make a little money, he used it to travel and saying “yes” to life.

Chapter 4 (8:03) Looking back

Always follow your enthusiasm. Q followed his passion for freestyle hip-hop and rap and was his first form of meditation.

Chapter 5 11:48) Hip Hop inspiration

Nas and his album “Illmatic” and realized he was as close to God as he could get. His ultimate idol.

Chapter 6 (14:45) Father connection

If Q’s father was in the picture he feels things would be different, not sure for better or worse, but he feels grateful for his life journey, and wouldn’t change anything.

Chapter 7 (20:50) Poem closest to you

The piece that Q wrote about his father is closest to his core, but he favorite poem is his next one, he explains why.

Chapter 8 (22:18) How to slow down and enjoy

On a deeper level, during the covid pandemic, Q realized who you are is not what you do. They can be intertwined but they are also separate.

Chapter 9 (27:07) Life mentors and inspiration

Community. Q talks about earlier in the episode how his come up was through his hip hop community and that is who has inspired him. He also explains the hard work it takes to succeed.

Chapter 10 (33:20) The power of REFUEL

Joe and Q reflect on how messaging goes out in the world and how it can have a ripple effect.

Chapter 11 (38:32) Covid and our new reality

Q’s engagement happened during COVID, and he feels strongly to change the narrative. Nature has given us a time out to look back and reflect and come out better.

Chapter 12 (46:28) Story-telling workshops

Opportunity to give the gift that has been given to Q. Whether the workshop is virtual or live, Q opens up a community he felt like he was able to grow from early on in his career.

Chapter 13 (50:08) In-Q’s name origin story

When Q was fifteen a friend told him his name should be Inquiry because he also was asking questions in his wrap.

Chapter 14 (53:49) Get lost in something

We live in an age with the internet where mentors are just a click away. Make sure you take advantage of that.

Chapter 15 (56:47) Final poem, “Perspective”

In closing, In-Q performs “perspective”

Chapter 16 (58:29) In Closing

Joe wraps up this incredible episode

Material Referenced in this interview:

→IN-Q – Live at the Ace Theatre Amazon Prime Video

→https://in-q.com/workshops/

📞 Connect with In-Q

→https://in-q.com/

→https://www.instagram.com/inqlife/

→https://www.facebook.com/INQlife/

→Youtube channel

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here:

→https://www.nutrition361.com/

Sunday Mar 28, 2021

Getting Ripped In Your 40's with John Brooks

Sunday Mar 28, 2021

🤼‍♂️John Brooks is a Certified Sports Nutritionist with the International Society of Sports Nutrition (CISSN) and Precision Nutrition (level 1) certified and has a B.S. in Biology from DePaul University and an M.S. in Nutrition & Wellness from Benedictine University. He has over 15 years of experience in the health and fitness industry. Much of that time was spent in the supplement industry, and as a result, John has a vast knowledge about supplements and the evidence for and against using various ones. John is the founder of Nutrition 361, which is based in suburban Chicago and works with people all over the world. When John is not coaching clients, he trains and competes in Brazilian Jiu-Jitsu and holds the rank of black belt.

→IN THIS EPISODE… Joe discusses with John myths about fitness and working out once you are in your 40s. John explains best practices to get in shape and how to start changing your unhealthy habits today. Get a pad and pen ready because there are valuable tips you won’t want to miss.

🔍 Breakdown with John Brooks:

Chapter 1 (0:00) Introducing John Brooks

Joe introduces John, and he shares his credentials.

Chapter 2 (0:57) Demystify getting ripped in your 40’s

Many people feel like you can’t get in shape the older you get. John explains the variables, and age is not a significant factor.

Chapter 3 (3:15) Percentage of diet vs fitness

John takes an 80/20 approach to diet and fitness. He advises 80% nutrition-based energy and 20% energy from physical activity.

Chapter 4 (5:58) Calculating your metabolic rate

Once you establish your metabolic rate you can establish a fitness plan to capitalize on the way your body burns calories.

Chapter 5 (8:25) Focus on the week

Don’t focus on your daily calorie goal, focus on your weekly calorie deficit goal wholistically. It will be less discouraging if you have a high-calorie day, but a deficit the rest of the week.

Chapter 6 (13:26) Knowing your real weight

Don’t focus on weighing yourself every week, because that can be discouraging. John shares the variable of having a high-calorie weekend or other factors that can account for fluctuating weight. John encourages taking photos to see the impact on your body.

Chapter 7 (15:00) Reducing water intake

Joe shared that he was drinking a gallon of water a day. John explains the reason that some people can intake too much water, and cutting your water and salt intake in half is often beneficial.

Chapter 8 (16:42) Focus on the macros

Macro is an abbreviation of the word 'macronutrient' and simply refers to the three main nutrient groups: fats, carbohydrates, protein. John explains how to figure out your macros which include, Work out your base metabolic rate, decide your activity level, and choose your macro split.

Chapter 9 (21:45) Track your calories

John encourages finding how many calories you are taking in on a given day to make sure you aren’t going over your calorie deficit. Joe shares how calorie tracking really helped with his intermittent snacking.

Chapter 10 (26:08) Losing weight

The best way to lose weight is to focus on a calorie deficit diet, period. John also discusses some of the fad diets and how they are not sustainable.

Chapter 11 (34:25) Protein intake and fasting

Fasting is an eating schedule. It's important to remember what you eat and how much you eat are more important than the amount of time in between meals.

Chapter 12 (37:30) Reducing your alcohol consumption

Reducing the amount of alcohol you drink is a huge factor in getting ripped in your 40’s. You don’t have to completely deprive yourself, but if you can limit your drinking you will see a significant impact.

Chapter 13 (45:40) Recommended supplements

John is a minimalist when it comes to supplements, but he definitely recommends, protein powder, vitamin D, collagen, and a few others. Make sure to consult your physician before deciding which supplements to take.

Chapter 14 (52:09) Where to start

For someone who is just starting out, a good place to start is resistance training. Also, diet is so important when starting out, and John shares some mindset tips to help overcome starting your mindful food journey.

Chapter 15 (59:01) Put yourself first

People say they don’t have time, but you aren’t making your health a priority. Focus on your “why” behind your workout, and try to develop a good routine. John also explains where to start; Keep It Simple!

Chapter 16 (1:11:09) In Closing

Joe wraps it up with John, and will have John on in a future episode and will dive into the best workout/fitness routines.

Material Referenced in this interview:

→https://www.nutrition361.com/contact/ (to get in touch with John)

→My Fitness Pal (calorie tracking app)

📞 Connect with John

👊 To learn more about Not Almost There by visiting this link

→ Not Almost There http://notalmostthere.com/

Connect with Joe on social here: