Race Nerves – Q & A – May 2018

Today is a Q & A based on Molly’s Question posted on Instagram and Facebook about Race Nerves- Check out the instagram questions 

RACE DAY ISSUES

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!

Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/


Social and Links

Amy Bender – how to sleep – Consummate Athlete Podcast Episode

Brave Athlete – Simon Marshal and Lesley Paterson

INVERTED U AROUSAL = https://en.wikipedia.org/wiki/Yerkes%E2%80%93Dodson_law


TOPICS AND LINKS FROM TODAYS SHOW:

Race Nerves- Check out the instagram questions 

Topics Covered: 

  • The Whole Day: Warmup,s dressing, bike setup, DETAILS STRESS ME OUT
  • SELF-TALK, how to warm up, how to be social at the race
  • Start Line Nerves
  • FAMILY: How to deal with kids at the race, spouse racing too!
  • The Night Before – sleep, preparing stuff, forgetting stuff worry
  • Food and hydration the day before
  • The Bathroom Break – too much, not enough, wrong timing
  • Morning timing – getting there, perfect warmup and dressing right!
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How to Dance – Michelle Hillier

Michelle Hillier joins Molly and Peter today to talk about Dancing! Find out how dance fits into a Consummate Athlete Lifestyle and how to be more comfortable at your next Dance party!
Check out the show notes at www.consummateathlete.com and more about Michelle at www.experiencegroove.com
michelle hillier

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE


Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
If this is your first time listening, you can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

LINKS

Michelle Hillier, B.A, B.Ed., OCT
Experience Groove – Founder & Creative Director
Sessional Instructor, UOIT B.Ed. Program
Dance AQ Instructional Leader, York University
Instagram & Twitter: @michgroove

SHOW NOTES:

1)How did you get started in dancing?

 

2) What led you to create the Groove Method?

Groove as a form of creative movement, to build community and dance where “you can’t get it wrong”!

3) What’s different/what’s similar compared to traditional classes?

Close to 1 million people of all ages with the concept over the last 10 years – the common theme that underlies every experience is how The Groove makes people FEEL. Often described as transformative, it’s time to wake up, move our bodies and reconnect as humans.

Dance classes for adults outside of zumba are few and far between—why do you think that is / why is dance great for adults?

Best dance club tips for people?

How to feel less awkward on the dance floor, i.e at a wedding

How do you manage balancing growing the Groove Method / teacher training etc. with life/your own practice?

Q &A – Christmas Challenge, Crosstrain in city, Nerves, Backpacks, tri-bikes,

This week is a Q & A and some review/highlights from the 2017 episodes of The Consummate Athlete Podcast.

Great questions from a variety of sports, activities this week – thanks for questions! Submit for Jan 2018 Q&A at www.consummateathlete.com/

Please feel free to post questions or comments on the consummate athlete facebook page! or Tweet at us—@mollyjhurford and @peterglassford 

dec qa
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Show Notes and Links mentioned in the Episode:

 

Last one of 2017!
500 min of movement (between 12/24-12/31)
The Consummate Athlete podcast is challenging you to aim for 500 minutes of MOVEMENT. This could be a family walk/hike, Yoga with a friend, your workout of the day, strength or getting out cross-country skiing.
You choose just aim for 63 minutes for each day this 8 day holiday week (December 24 – Dec 31s).
It is a tough goal but also flexible to shift your time around and your sport/intensity.
Let’s make this an active holiday!
Find details and feel free to post your adventures to the Consummate Athlete Facebook Page www.facebook.com/consummateathlete
And/or Use the Hashtag #ConsummateAthleteChristmas
Best photos/posts/adventures will get prizes! — nuun, Clif bar, Fuel Your Ride, Saddle, Sore, and a three-month training plan all up for grabs!
1) Favorite book of 2017 
2) favorite podcast of 2017 (episode) 
3) what is in your backpack? 
Peter: front receipts pocket, + have condiments, coffee-buddy, Nuun tabs, bars, protein powder etc, then chargers/cables pocket, then laptop/books/notebook pocket, then wallet/passport wallet
4) What is x-train? What about if in the city? (cant’ snowshoe) why should I? 
 – Molly Mentions JasYoga
  – Peter mentions Ryan Leech connection – Ryan also leaves us with a code for 1 month free trial on www.ryanleech.com(use Code ‘ryan1’ )
 – Scott Hastie episode on Ultimate Frisbee 
5)  Should I set a New Years resolution?
6) Buying a cheap tri bike on Craigslist? (Vs road bike etc)
  – get a good road bike and a bike fit (check out Dundas Speedshop if near Ontario, Canada)
  – optimize power, weight and bike function.
  – get coaching in limiter sport
7) Hi Molly asking from a slightly left-field perspective, I play skittles ( think British smaller ten pin bowling) and although for fun, but get a bad case of the nerves, meaning I’m anxious before, during and after. To the point where I can’t sign the scorecard as my hands are shaking so much. I had the same problem when I take part in cyclocross and mtb races. So it is something related to competition. 
So do you have any advice, information and thoughts as I would like to control this. 
8) Favorite fitness/adventure gifts you want to give or get?

Connect with Molly and Peter

Ironman Postmortem Episode

swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume

Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.

Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca

And Molly’s top 10 takeaways over on Bicycling.com

Please look at the www.wideanglepodium.com DONAR DRIVE to help support the Consummate Athlete Podcast – any donation will help us keep improving the quality of the show!  (THANK YOU !)


The Show is sponsored by:
2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 


SHOW NOTES:

Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on www.smartathlete.ca 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
    ->
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.

Boundless Adventure – Paul Trebilcock

CA podcast

The Boundless adventurer Paul Trebilcock joins us today to talk about doing lots of sports, finding adventure and making a TV show. So many great take-a-ways today to apply to your life and favorite sports.

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


The Show is sponsored by: HEALTH IQ – Life Insurance for Active People Like You!

 2017 HEALTH IQ MARCH APRIL

 Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


BIO

Paul Trebilcock, Entrepreneur, Endurance Athlete, Philanthropist
Of all the goals and accolades Paul has achieved as a professional (which includes co-founding/hosting the reality adventure show Boundless), his proudest accomplishment is starting the Kids for Kenya-Toilet Run, which supports the building of toilets at schools in Kenya.

Social/links 
Twitter: @Brooklyn_North Instagram: @turbocock
IMDB for boundless -> 3 seasons x 10 episodes on Esquire network (
 

SHOW NOTES:

1) what’s your sport background? Carpenter?
nickname Turbo?!

Featured in Sports Illustrated, Esquire Network
-> started as a carpenter, then started a bike messenger service in 1990
Outside of sport and competition, I’m a pretty regular guy, going to work every day and coming home to my family. In high school, I ran cross-country and track. It wasn’t until I started a bike courier business that I got into cycling. Riding every day quickly got me hooked on adrenaline. I eventually sought out other sources of adrenaline and started competing in endurance races that combine every type of physical activity you can think of. During the Costa Rica Adventure Race, we biked for 20 hours, trekked for 60 and kayaked for 32. Off-season, I train three times a day, usually starting with a 6 a.m. high-intensity bike ride. When I am not training, I also love to take on new adventures as part of Boundless, a reality adventure TV show that I co-founded and host. While I’m obviously competitive, I’ve learned that the journey is more important. Of all the goals and accolades I’ve accomplished, my proudest is starting the Kids for Kenya Toilet Run which supports the building of toilets at schools in Kenya.

2) how did you start Boundless? The jump from two friends adventuring to a TV show is not a small one.

3) What was your favorite adventure/episode – was it the one you were most looking forward to before the show/in planning?

4) craziest moment? is there a method or mindset you use or have found useful during times of emergency or danger?

5) Training for being a ‘consummate athlete’ or to be ‘boundless’ … How can you be ready for these? (ie. ironman without being on the bike for months before?)

5) 3 seasons of a TV is certainly an accomplishment, where do you go from here?
– your back to MTB, is that the favorite?

6) For the 1/2 Ironman in Thailand – what did you learn about triathlon that you wish you knew before?

7) seems like you’ve made more of a dive into the wellness side of fitness now. Has this always been an interest?
-> you mention ‘small things to keep the body happy so it can go forever in one of the episodes’ … what are some of those little things?

 

8) BOOKS that have influenced you.

 

 

Cross Country MTB, A Long Career and Two Olympic Cycles with Geoff Kabush

kabush

 

Geoff Kabush is on the show today talking about how he has been able to find success in multiple cycling disciplines, athlete development, training practices and of course coffee and beer.

 

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/


 2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.


Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen on-line

Download and view on Wide-Angle-Podium Site

Download Mp3


BIO

Born and bred Canadian, Geoff Kabush is known for racing his bike fast and having a little fun.

What is your biggest achievement, one you are most proud of?

The good old days – mechanical aspects of sport like changing tires, fixing on the fly was a fun part of racing back in the day

 

How he got into the sport

8th-grade parents sent him on an exchange program to England and learned how to ride MTB. Came back, bought a bike and started riding in BC

Victoria Island race series and a friend with a van = how Geoff started racing. Did Canada Cups as a junior and qualified for Worlds XC AND DH

Played a lot of sports in high school but Worlds got him hooked on MTB

Multisport until after high school; the University of Victoria started focusing on cycling (also got engineering degree)

2000 went to Olympics (while in college!)

“Looking back, I was motivated.” Work 7-2, go out on the bike with lights and ride as long as possible, home at 8, eat, sleep–and do it again the next day. “I had a dream and I was working hard towards it.”

2) Cycling advocacy- where do you think coaches, parents, organizations can best spend time and money
Balance providing support with giving athletes chance to fight and push for support
Focus is top down but need investment from club level up, getting more kids started
Seeing growth in kids getting skills at young age and pushing each other, that’s where high performance comes from
Good ones will succeed by critical mass is needed

  – At Bonelli I was happy to be able to point out that you were traveling yourself, building your own bike, racing, and then tearing down to fly home to the young athletes ... how can we give these skills to youth who now have access to provincial/state teams?
Always had the mentality that there’s always something to learn
Danger is young athletes who think they know it all
Always still something to learn about being an athlete
Young athletes need to learn to take advice to learn how to be an athlete

 – Where is mountain bike going? (Olympics? marathon? enduro? cyclocross?)
Back in earlier days, XC was 2.5 hours, now they’re 90 minutes. Courses are steeper, sharper efforts in last few years. Needed to change training to match

3) training

– what does your training look like this year, after a tough 2016 did you do anything different? return to old practices? try something new?
Volume based when younger(30 hour weeks!!)
Experimented with all different training styles
Consistency and staying healthy, focus on quality and understanding why doing different things
Now balanced intensity and volume better
Delved deep into gadget and science but all come back to body awareness
The importance of rest!!

– looking back is there a technique or type of training you tried and had no luck with?
A lot! One was pushing high endurance–pushing higher wattage for endurance for 3-4 hrs with major power outputs. Got stronger but didn’t translate to XC performance

– is there a type of training that you feel was instrumental to building ‘your engine’ and helping with your longevity and success in the sport?
There’s individuality so you can’t copy what Geoff has done and guarantee success

– why are you able to perform across cycling disciplines?
Endurance and coordination mean you can do a lot of sports
Not specializing in MTB young helped. Raced road, cx, mtb, played on bmx, etc helped develop
Early specialization is frustrating
Self-analysis and being willing to push yourself
Power crank helped learn smoothness
Always incorporated 1leg drills
Learned by watching great athletes and visualizing yourself doing the same movement (even not cyclists)

– cross-training – I remember stories of you hiking to increase calf strength and setting pretty solid times up grouse … do you do more cross training now? Do you think it has a place in
Enjoys cross training hiking, skiing etc — being in BC makes it easy. Taking time in the winter off the bike, mixing in CX and enduring to keep motivation makes it easier.
Important to get off the bike!
CX in Europe–bucket list he finally made happen. Belgian culture was fun for a visit, exciting seeing the atmosphere
To be at some of the classic venues was a cool experience. Crazy technical compared to US–often frustrated by lack of technical features in American races
Ability to crash and keep going is key

4) Benchmarks
– we have talked about 50 push-ups as a benchmark for good mountain bike fitness. Are there other numbers or feats of strength you think might help indicate someone’s mountain bike fitness?
People think of cycling as just legs, but over career, testing has shown that it’s more upper body as well–lactate levels super high even on downhill and can hold back your whole body
50 push-ups is kind of a joke but also something Geoff actually does. Endurance strength is key
Core strength also important
Never done much gym work, focus on lighter endurance strength work

Beer chug in Beijing with Yao Ming–major moment in career. Bummed out from mechanicals, closing ceremonies are kind of boring so went to look for drinks. Bought as many as they could for athletes, offered one to Yao Ming, a few trips later, he was bored and he finally said OK. Geoff slammed one, then Yao Ming wanted to try again in shotgun contest. Traded Olympic country pins, fun memory to take away from the event (blew up on Chinese websites)

* See Geoff’s original cycling news blog on the event here

5) Coffee- if you can’t use an espresso machine what are your top two methods to make a good cup?
Fresh beans are key
Personal grinder
Pour over/french press
At home, filtered water for machine, regular backflushing

6) What are you up to in next little bit? 
BC Bike Race, downeyville, lots of NA Events

7) Top books to be like GK (books that have influenced you, defined you)

Focusing on food for young athletes

March Q & A – Threshold, Sickness, Intervals

Threshold, Training when Sick, Intervals on Hills

March Q & A – thanks for questions !

Submit questions for April at www.consummateathlete.com


Social / links 

Tweet at us! —@mollyjhurford and @peterglassford
 
 

Questions 

what are we up to?
-oxnard
-crossfit
-Increasing training volume
what are we reading?

How do you start training, increase volume or increase intervals without burning out ? 

what is my threshold?

 = not everyone is a 60 min threshold and not everyone can hold 95% of their cp20 for 60 minutes. If you are struggling with zones of your cp20 or what you think is your threshold try using 10% of cp20 , or trying a longer TT 30-40min long for a better estimate.
 = Software is WKO+ that Peter referenced and uses with all his Smart Athlete Coaching Clients, it will help model your threshold much more accurately then generalized formulas based off TTs .

Question about Frequent Sickness with Kids – how to ease back into training ?
   – mentioned zinc lozenges, Vitamin C and Hand washing.
   – watch training load – be happy with consistency more then suffer-festivals
Nutrition changes where to start ? 

Intervals on hills . Remember flat power and also that the time in-between intervals is important consideration .

How to Start Obstacle Course Racing – Lindsay Webster

OCR, MudRun, Fitness, Obstacle Course, Running, Strength

Lindsay Webster joins us today to talk Obstacle Course Racing.

Lindsay is the OCR World Champion and loves ice cream!

She shares training tips, experiences starting out as a female OCR racer, helps us with our burpees and talks about grip strength.

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Questions

  1. How did you get into OCR?
  2. was it what you expected
  3. different types? favorite?
  4. adivce for working with teammates?
  5. What to expect on a course
  6. Hardest obstacle?
  7. Run versus strength?
  8. Grip strength?
  9. burpee tips
  10. typical week of training ase season/inseason
  11. fueling for OCR racing
  12. recovery?
  13. getting started as a beginner—what to sign up for?
  14. biggest mistake you made / what would you do different?
  15. where can people find you?

How to Get Things Done, Even Workouts – Julie Ireland

KeyWords: Productivity, Getting Things Done, David Allen, Self-Improvement, GTD
So stoked on this episode! Organization is a huge passion for Molly, and she has been completely obsessed since she waswas a little kid with streamlining every aspect of life. It is hard to fit training in. We know that from talking to athletes at our talks, from Peter’s coaching clients and from trying to do it all ourselves!
Here on the Consummate Athlete we want to get good at multiple sports but it is hard to balance training for one sport let alone a bunch, especially with all of the other responsibilities and of tasks that need to be done. But health, fitness, fun and adventure can and should be a priority, and today we’re talking about how to bring that concept to life in a real, tangible way.
Molly did an article with today’s guest about sneaking in a morning workout recently and knew she would be perfect for the podcast. Today she speaks to us about fitness and becoming the consummate athlete as a busy person.
So, generally, I’m hoping you’d be up for doing an episode with us on how busy people can prioritize fitness, and develop good habits around exercise (as per the GTD method!).



 

Don’t forget to check out www.wideanglepodium.com for show info, other podcasts and to see if becoming a donating member of the network is for you.
health-iq-ad
Today’s Show Sponsor is HealthIQ – Health Insurance for healty People Like You
   => Learn if you need insurance and get a free quote at healthiq.com/consummateathlete

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BIO

Julie Ireland came to the David Allen Company—GTD– after spending many successful years in the executive search industry, as a project and client manager. She earned a Master’s degree in Public Management from Carnegie Mellon University. She brings a unique perspective to her one-to-one coaching work that resonates with senior executives to entry-level staff. Julie’s style is engaging and warm. She leads Getting Things Done in-person and virtual coaching around the world.

Social / links 

  

NOTES: 

Quick overview of GTD method and how it can relate to personal growth, esp. fitness
  -> helping people with work flow
  -> Distilling life into a) control (emails/checklists/meetings)  b)
Main barriers to exercise / fitness for most people?
Optimally Engaged with things
  – Close the ‘open loop’ … make a decision (ie. loose weight or try a fitness class)
  –
How/why does exercise end up helping people (beyond just fitness—so, how starting an exercise program can actually end up making you more productive at work, etc.)
 – work life balance … everything woven together
Best ways to start adding it into life (baby steps, scheduling…)
   – Baby steps good for most
    – Charles duhigg — calendar,
    – We think of things as things we have to do (learn to snowboard, be better at ‘x’) BUT in GTD method you look at outcome vs. next step or first step (ie. learn to snowboard = next action is book a lesson )
Moving Past buying things 
  – look for next action (join a group, find a run partner)
PROJECTS are list of things to do / actions 
   – once you name something you own it … name the cause of stall / setback
   – ‘the stall’ is you might hate / not like / not need to do what you think you do .
   –
Handling setbacks/skipped sessions
   – weekly review – look at week ahead … when fit exercise in calendar
   – do so mindfully and re-negotiate with yourself
Best habits that you see new clients adapt (meditation, signing up for classes, doing small workout early in day for early win, etc.)
   – something for yourself, not because of other people / things you ‘should’ do
  – ‘managing agreements’ and expectations vs. agreements -> thinking spouse *SHOULD* know you wanted to train / not be with kids all day . 

Self-Defense & Awareness with Krav Maga – Dan Gador

KeyWords: Krav Maga, KRAV, Martial Arts, Street Fighting, Combat, Self-Defence, Confidence

 

Today we are excited to step into a new area of sport and movement with Krav Maga. Essentially Krav Maga is a self-defence method that is different from ‘martial arts’ in that there are no rules or competitions. It is focused on self-defence and, interestingly, on being aware and present in the moment to avoid risky situations.

 

Peter was apprehensive with violence but came away really excited about the ideas Dan shared today. Being aware of all the possible actions people around you could make and how you would handle them is a big part of Krav Maga. Peter has even started doing this while riding, in cities especially it can greatly reduce the chances of a crash if you are aware of your surroundings.

 

We hope you enjoy this episode!


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Social / links 

 DanKravMaga.com (English Soon) Dan is based in Israel (the birthplace of Krav Maga!)
 
 

Questions 

 

1) Tell us your story how did you get into Krav Maga ? 
  – Krav maga created in Israel
  – He went to his first class because friends did for social aspect
 dan-gador-krav-maga-school
Taught in a way to analyze surroundings / social situations . Helps with Fears 
=> Awareness
=> use videos of live scenarios (what someone does before pull a knife)
  => class simulate attacks so see hand positions, foot positions

 

How does Krav Maga differ from BJJ or Karate (or other forms of combat sports / martial arts ) ? 
 – developed for defensive techniques for street fights, no points or competitions.
 – many other martial arts (judo etc.) are sports with rules, ways to get points
 – Method vs. competition

 

Where do you teach and who ? 
 –  some defensive forces
 – mostly civilians first grade to 7th grade .
  – groups of adults
 – oldest around 50 years old .

 

Violence? Will I get hurt ? 
 – Learn techniques , these can get aggressive but usually do not get hurt
  – some classes will wear protective gear
 – young girls especially are not looking for the aggressive classes but very much to learn to defend themselves

 

In North America
5) What are some easy ways to try out the sport ?  Is it available in north america? USA / Canada ? How to find ?
  – other disciplines and more aesthetics
  – several main streams –
  – Krav Maga has become popular in last few years but name has been taken to combine other methods/disciplines .

 

Where would be a place to travel to for a true immersion in the sport ? 
 -> ISRAEL
  -> Possible to come and have 1-2 weeks training session. Possible to have every day for every 3-5 hours a day.

 

Do athletes from other sports use Krav Maga for training? Or have athletes come to the sport and succeeded because of their past experience ? 
   – Crossfit and TRX ‘athletes’ like Krav Maga for the techniques and self-confidence
   – it is hard to combine with similar sports (i.e. MMA) due to the lack of rules
   – Someone from other Martial Arts will have some advantages but also some interference
    – Dancers often
     – anyone with awareness of body

 

Misconceptions about martial arts or krav maga specifically ? 
  *I have minimal experience with martial arts and find it tough to get motivated for ‘violence’ BUT really like discipline and training
   – that is a competition or specific technique. That it needs too look good.
    – Best way to deal with conflict is to avoid it  (i.e. if out on a run and see someone – could take a detour )
     – Preparation is not just for violent acts, Krav Maga teaches for other situations/emergencies

 

Is there a move or exercise we could try at home to start training / preparations today ? 
 => Go and do first-aid to help be prepared for medical situations – honed/aware of how to react/respond to surroundings
  -> a baby is not in a class to learn to walk -> it learns by trial and error

 

Mind Training  => include in day ‘mindset’ of thinking through surroundings. When walking play mental games. Thinking actively through scenarios and how to respond. Watch people.

 

Cool Move to make us more confident going into first class/session 
 – first class will start with warm-up, better shape is going to help look better / catch breath
  – there will be running, push-ups etc.
  – class – first techniques are intuitive, working on reaction to basic human instincts/reactions
   – do not try to look like s

 

What to wear to first class / session 
  – wear a t-shirt and wider pants. Women often wear tights-and dry-fit T-shirt.
  – not too far from street wear but want to be able to move freely / be comfortable
 = photo from website ******************

 

2 good north-american locations
 – Cinncinati   – Mike CincinatiKravMaga.com has come to Isreal .
   – TOronto – Gill torotokravmaga.ca has trained similar time and just moved to Canada

 

DanKravMaga.com (English Soon)