Andy Petranek, Author at Whole Life Challenge

Why It’s Okay to Eat All the Halloween Candy

Andy Petranek — Wed, 25 Oct 2023 12:00:43 +0000

Today, I’m going to let you off the hook. (Sort of.)

And just in time to shove a bunch of Halloween candy into your mouth. (Maybe.)

The holidays are coming up, and with them, a seemingly endless stream of parties. First it’s Halloween, then Thanksgiving, and then things really kick into gear with Christmas, Hanukkah, and the December holidays. Oh yeah, and don’t forget about ringing in the new year!…

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Leverage: The Simple (But Not Easy) Element of the Challenge That Changes Lives

Andy Petranek — Thu, 28 Sep 2023 12:00:12 +0000

Reading Time: 7 minutes

I’ve been in the fitness coaching business for over 25 years, and in that time, I’ve tried many strategies to gain leverage over people. Why do I need leverage? Because when left to their own devices, people invariably make choices that undermine their own best intentions to get fitter and healthier.

It’s easy to make the “right” choices in the presence of your coach or trainer, but it’s a different story when you’re back at work, at home alone, at a party, or opening the freezer for a midnight snack.…

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The End of the Whole Life Challenge: Now What?

Andy Petranek — Fri, 18 Aug 2023 12:00:29 +0000

Reading Time: 2 minutes

Here we are at the end of the Whole Life Challenge, and you may be asking yourself, “Now what?”

That’s a very common question.

The answer is — you go back to your “normal” life.

Now is when you take the things you’ve been practicing in the Challenge and see what works in your regular life.

Watch this video for advice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.…

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Improve Your Squat Depth with This Simple Stretch

Andy Petranek — Thu, 02 Mar 2023 10:00:30 +0000

Today we’re going to focus on the Achilles tendon, calf, and ankle. Working on this area can have a tremendous impact on your ability to get all the way down into the bottom of a squat. So if squat depth is a problem area for you, watch this video and make this stretch a part of your daily habits.

All you need to do this stretch is a wall or a couch.…

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The Single Best Stretch for Your Entire Body

Andy Petranek — Mon, 20 Feb 2023 10:00:53 +0000

Reading Time: 2 minutes

Short on time, but still committed to getting in your daily stretching? This is the single best stretch you can do to target your full body in one quick session. It’s a little complicated to get into, so you’re going to want to follow along with the ninety-second video until you’re comfortable with the sequence:

Starting by lying down on your back.

…

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1-Minute Video: Open Your Hips with the Pigeon Stretch

Andy Petranek — Thu, 15 Dec 2022 13:00:00 +0000

Reading Time: < 1 minute

So many of us are plagued by tight hips — and it feels so good when you can get them to open up and move. In this one-minute video, I’ll show you a fantastic hip-opening stretch known in yoga as “pigeon pose.” I also mention tips on how to do this if you’re less flexible, and how to progress the stretch if you’re more flexible.…

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Squat Mobility: Get Better at Movement by Sitting Still

Andy Petranek — Mon, 05 Sep 2022 12:00:00 +0000

Reading Time: < 1 minute

Today’s “stretch” is simple — squat, and stay there. You’re going to work toward the goal of sitting in a squat position with no assistance for ten minutes.

That’s going to be harder than you think, but it will also pay-off in ways you don’t expect. This stretch will help you increase mobility in your hips, knees, ankles, and thoracic spine, as well as working your calves, quads, glutes, and back muscles.…

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Personal Development for Leaders: 3 Essential Practices

Andy Petranek — Thu, 12 May 2022 12:00:00 +0000

As a leader, you’re often called upon to do whatever it takes to look after your people. Leading a community or a movement is tough. It means a certain amount of selflessness, of doing the work to make it easy for them to engage, of taking the time to reach out and communicate, and of always thinking of them first.

Whether you’re leading your team at work, your members or clients, your network, your kid’s soccer team, your family, or your weekend hobby group, there is a never ending list of things for you to think about and do.…

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5 Tools to Inspire and Engage Your Community

Andy Petranek — Thu, 05 May 2022 12:00:00 +0000

Reading Time: 5 minutes

You’re a leader. Don’t believe me? Then ask yourself this:

Do you have kids?

Do you have officemates?

Do have friends?

Have you ever tried to positively influence their lives or enroll them in an activity?

Well, then you’ve acted on being a leader. Which also means you know how hard it can be. You may have a great conversation with someone about making a change in their lifestyle, and then the next time you see them they’ve lost momentum and gone off the rails.…

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Chips, Dips, Chains, & Whips: How to Break Free from Bad Snacking Habits

Andy Petranek — Thu, 31 Mar 2022 12:00:00 +0000

You’re a well-fed servant. It’s not a bad life, but most of the time, you’re doing what food tells you to do. Tell me if it sounds familiar: someone is having a party, and all around the house are indulgent snacks. They’re everywhere. You know you don’t “want” them. You know the consequences—you’ll feel fat, tired, guilty. Then you feel the chains tighten; they pull you in.…

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The Real Purpose of Stretching Is Not What You Think

Andy Petranek — Thu, 03 Mar 2022 13:00:00 +0000

How’s your flexibility? Are you as limber as your dog or cat, or is your body and joints as inflexible as those 2 x 4s they used to frame your house? If you’re like most people in the world, you’re literally stiff as a board, and it’s going to take some regular and consistent work to change that.

But why? Why should you stretch?…

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How to Mobilize Daily and Why it’s Important

Andy Petranek — Fri, 28 Jan 2022 13:00:00 +0000

Adding mobility to your daily routine is as good for you as clean eating and regular sleep. Mobility is not just for “higher level” or professional athletes. If you are taking your fitness seriously, basic body maintenance is a fundamental building block for long term success. Performance and recovery will not only benefit, but so will long-term quality of life.

What the heck is “mobility?”…

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The 5 Best Ways to Gain Holiday Weight and Hate Yourself by New Year’s

Andy Petranek — Mon, 22 Nov 2021 13:00:00 +0000

Reading Time: 6 minutes

You worked hard to keep yourself healthy and fit this year, didn’t you? Congrats! There’s no better way to celebrate all the positive choices you made than by adding a ton of holiday weight between Thanksgiving and New Year’s Eve!

And we’re not talking about muscle mass — we’re talking about good, old-fashioned fat. After all, doesn’t everyone want to get nice and squishy during the holidays?…

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Why It’s Important That You Be a Failure

Andy Petranek — Mon, 18 Oct 2021 12:00:00 +0000

“You’re a failure.” It’s a phrase no one wants to hear, and it can haunt our choices in life.

It’s no fun to hear it from someone else, but it’s even worse when those words come from within ourselves. This kind of negative self-talk can have a devastating impact on our self-esteem, our confidence, and our ability to improve ourselves.

In order to avoid hearing those words, we resist taking risks or even taking action at all.…

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Expectations vs. Agreements: What’s the Difference, and How Can it Improve Your Life?

Andy Petranek — Wed, 13 Oct 2021 12:00:00 +0000

Reading Time: 5 minutes

Today I’m going to discuss a distinction I like to make between two words — “expectation” and “agreement” — and how it relates to your journey toward a better life.

First, let’s talk about expectations.

An expectation is when you have a strong belief that something will happen. Expectation lives inside of you, and it’s based on your view of the world and your life experiences.…

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Why 10 Minutes Of Exercise Per Day Is Enough To Get You Results

Andy Petranek — Mon, 05 Apr 2021 01:00:26 +0000

This question comes up a lot from people doing the Whole Life Challenge:

“Why only 10 minutes of exercise a day? That doesn’t seem like much!”

But let’s reframe the question a bit. Ask yourself this: “Could 10 minutes really make a difference? Can that get me where I want to go? Can it get me the results I want?”

The answer is yes, it can!…

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Getting To Happy: You’ve Got It All Backwards

Andy Petranek — Mon, 17 Aug 2020 15:00:57 +0000

Reading Time: 3 minutes

From the time we were very young, most of us were told: Put your head down and work hard! Nose to the grindstone! If you work hard, success will follow.

Right? It’s part of our cultural mindset. Work harder, get what we want. Work harder, get more of what we want.

Then we try to apply that concept to happiness.…

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10-Minute Bodyweight Workout You Can Do Anywhere

Andy Petranek — Wed, 29 Jan 2020 12:00:48 +0000

Reading Time: 2 minutes

Hey Gang –

Coach Andy here.

Recently I created a 6-week workout plan to help you get a workout in every day, in the Challenge or out.

To give you a taste of how flexible the program is, I put together this little workout from the movement library included with the plan, both as an example of one that you might get as part of my 6-week exercise program and to help show how you can use the program to start to write your own daily workouts.…

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“Hold the Line!”

Andy Petranek — Tue, 05 Nov 2019 14:35:19 +0000

Reading Time: 4 minutes

To be totally honest with you, whenever I think about this topic, I get fired up. It triggers something in my brain related to toughness — mental toughness, physical toughness, emotional toughness.

It reminds me of the scenes from “Braveheart” where William Wallace is rallying his troops. He has his war paint on, and his rag-tag guerilla army made up of Scottish farmers with little to no training is facing the full might of the English army.…

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How to Use Your “Golden Hour” to Create the Life You Want

Andy Petranek — Tue, 22 Oct 2019 21:42:12 +0000

Reading Time: 4 minutes

If you’re participating in the Whole Life Challenge, you’ve at least accepted the idea that self-care through the practice of daily habits is important, right? The question that plagues everyone is this: How do I get it all in?

In today’s day and age, it’s very challenging to get time alone that you’re in total control of — time during which you’re focused, undistracted and paying attention to the things that are important to you.…

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10-Minute Mobility Sequence To Live Pain-Free

Andy Petranek — Mon, 14 Oct 2019 15:34:35 +0000

Reading Time: < 1 minute

Do you have tight hamstrings?

Do you get back pain on a regular basis, for no apparent reason?

Do you sit in a chair, behind a desk for hours at a time every day?

All of these are indicators that your body has (or is) making modifications to your ligaments, tendons and muscles in order to adapt to the environment you’ve created for it.…

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How to Use the “Minimum Effective Dose” Concept to Get Results

Andy Petranek — Mon, 07 Oct 2019 16:31:05 +0000

Reading Time: 4 minutes

You’ve probably heard the phrase “minimum effective dose” before, usually in the context of how much of a certain prescription you should take to get the job done.

Taking too little won’t help the problem, but taking too much could cause unwanted side effects. So the minimum effective dose is the ideal amount.

But now, think about this in the context of the rest of your life (and the Whole Life Challenge).…

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Introduction to Interval Training

Andy Petranek — Mon, 30 Sep 2019 19:20:47 +0000

Reading Time: 5 minutes

Because we’re all pressed for time in our lives, I want to set you up to get the most results in the least amount of time from your workouts. In the case of cardio workouts, the best way to do that would be interval training.

High-intensity interval training (also known as HIIT) has been used effectively by athletes, notably runners, for decades.…

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Welcome to Day 1 of the 2019 Fall Whole Life Challenge!

Andy Petranek — Sat, 28 Sep 2019 17:28:38 +0000

Reading Time: < 1 minute

For everyone taking part in the Fall Whole Life Challenge, welcome to Day 1!!

As we get underway, I wanted to give you some words of advice (in the video above) on how to make these next six weeks the most successful they can possibly be.…

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Sleep Like A Boss: How To Optimize Your Bedroom For Better Sleep

Andy Petranek — Wed, 31 Jul 2019 15:56:27 +0000

Sleep: It’s as important for your overall health and well-being as food or exercise. Perhaps even more!

It’s one of the four pillars of health and well-being (alongside nutrition, fitness and exercise, and emotional well-being), but it’s often the most overlooked. We tend to think of it as optional because we can still function with less than what we need.

You can sleep when you’re dead, right?…

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End Back Pain with this 10-Minute Daily Mobility Routine

Andy Petranek — Wed, 24 Jul 2019 20:44:12 +0000

Reading Time: 2 minutes

Millions of people suffer from back pain. It doesn’t matter how fit you are; if you spend any part of your day sitting at a desk, in a chair, or in a car, you’re prone to having tightness issues through your lower and upper back that cause pain.

Often, the pain comes from muscle tightness, and the ones most prone to this that cause the most problems are your hip flexors.…

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How to ‘Create a Clearing’ in Your Mind

Andy Petranek — Wed, 24 Jul 2019 19:00:14 +0000

Reading Time: 2 minutes

I’d like to teach you about, and guide you through, a technique that I use to clear out energy, to transition from one thing that I’m working on to another, or to just start something new, from a place of real clarity and alignment.

This is a technique I call “creating a clearing.”

The goal is to clear out your head and create space so that you can align yourself for whatever you have coming next.…

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Why NOT You?

Andy Petranek — Mon, 06 May 2019 14:17:41 +0000

Wouldn’t it be awesome if this were you?

Seriously…who would ever complain about their life being too good?

Close your eyes and imagine this (well, read this next part first, and then close your eyes 😉)

All your clothes in your closet fit perfectly (no need to suck in your stomach), and you looked GREAT in them.

You get out of the shower in the morning and admire what you see in the mirror because you know inside how great you look and the hard work that you put in to make you look that way.…

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Exercise with Andy: Living Room Workout 46

Andy Petranek — Fri, 15 Feb 2019 10:00:55 +0000

Reading Time: 2 minutes

Welcome to my living room workout series! Each week, I share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your daily exercise.

Living Room Workout 46

I’m not going to beat around the bush: today’s workout is going to be a real challenge.…

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Exercise with Andy: Living Room Workout 45

Andy Petranek — Fri, 08 Feb 2019 10:00:53 +0000

Reading Time: 2 minutes

Living Room Workout 45

This week’s workout is pretty unique — we’re only doing two movements.…

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Exercise with Andy: Living Room Workout 44

Andy Petranek — Fri, 01 Feb 2019 10:00:57 +0000

Reading Time: 2 minutes

Living Room Workout 44

In this week’s workout, it’s possible for you to do 150 push-ups and 250 sit-ups.…

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Exercise with Andy: Living Room Workout 43

Andy Petranek — Fri, 25 Jan 2019 10:00:29 +0000

Reading Time: 2 minutes

Living Room Workout 43

This week’s workout combines five different bodyweight movements.…

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Exercise with Andy: Living Room Workout 42

Andy Petranek — Fri, 18 Jan 2019 10:00:12 +0000

Reading Time: 2 minutes

Living Room Workout 42

For this week’s workout, I trained in my work clothes and did this routine in my office.…

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Exercise with Andy: Living Room Workout 41

Andy Petranek — Fri, 02 Nov 2018 09:00:07 +0000

Reading Time: 2 minutes

Living Room Workout 41

This week’s workout will continue on the theme of the last two workouts — push-ups and squats.…

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Exercise with Andy: Living Room Workout 40

Andy Petranek — Fri, 26 Oct 2018 09:00:55 +0000

Reading Time: 2 minutes

Living Room Workout 40

In last week’s workout (click here to see Living Room Workout 39), we alternated between performing push-ups and squats, switching at the top of each minute.…

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Exercise with Andy: Living Room Workout 39

Andy Petranek — Fri, 19 Oct 2018 09:00:52 +0000

Reading Time: 2 minutes

Living Room Workout 39

This week’s workout is super simple — I’m even doing it while wearing my “business” clothes.…

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154: Mark Sisson: On Cholesterol, Keto, and Each of the WLC’s 7 Daily Habits

Andy Petranek — Tue, 16 Oct 2018 23:15:43 +0000

Reading Time: 3 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

ABOUT MARK: Mark Sisson is founder of Primal Nutrition, LLC and Primal Kitchen, LLC, New York Times Bestselling Author, health and wellness revolutionary, and founder of Mark’s Daily Apple, the #1-ranked blog for over a decade in its health and fitness category. He is also wrote The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009.…

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Exercise with Andy: Living Room Workout 38

Andy Petranek — Fri, 12 Oct 2018 09:00:44 +0000

Reading Time: 2 minutes

Living Room Workout 38

This week’s workout is a bit of a smorgasbord.…

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Exercise with Andy: Living Room Workout 37

Andy Petranek — Fri, 05 Oct 2018 09:00:10 +0000

Reading Time: < 1 minute

Living Room Workout 37

This week’s workout is a plank.…

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153: Sarah Ballantyne — The PaleoMom on How Eating Real Food Can Change Everything

Andy Petranek — Wed, 03 Oct 2018 21:00:29 +0000

Reading Time: 3 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Who Is The Paleo Mom?

Sarah Ballantyne, Ph.D. is the creator of the award-winning online resource www.ThePaleoMom.com; co-host of the syndicated top-rated The Paleo View Podcast; New York Times bestselling author of Paleo Principles, The Paleo Approach, The Paleo Approach Cookbook and The Healing Kitchen; creator of the online program Go To Bed; and creator of the top-rated online course, The Autoimmune Protocol Lecture Series.…

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Exercise with Andy: Living Room Workout 36

Andy Petranek — Fri, 28 Sep 2018 09:00:12 +0000

Living Room Workout 36

This week’s workout is a push-up ladder. We’ll start in minute 1 with 2 push-ups.…

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152: Farmer Paul Greive – Most “Free Range Organic” Chickens Never See the Light of Day

Andy Petranek — Fri, 21 Sep 2018 21:00:36 +0000

Reading Time: 4 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Who Is Paul Grieve?

Paul Greive is making a difference. He’s the co-founder and CEO of PastureBird – the country’s largest supplier of REAL pasture raised, free-range chicken. And what do I mean by real? Well, “pasture raised,” when you see it on packaging in the market, doesn’t mean what you think it does.…

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151: Kevin Rose — Lifehacker, Visionary Tech Investor, and CEO of Oak Meditation

Andy Petranek — Tue, 11 Sep 2018 21:00:09 +0000

Reading Time: 3 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Who Is Kevin Rose (and why should I care)?

Kevin Rose is a pioneer in the tech world. He’s been named in the list of the Top 25 Angel Investors (Bloomberg), Top 25 Web Celebrities (Forbes), Top 25 Most Influential People on the Web (Time and Businessweek), and
Top 35 Innovators under 35 (MIT).…

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150: Tracy Sundlun — Co-Founder of the Rock ‘n’ Roll Marathon Series

Andy Petranek — Tue, 28 Aug 2018 21:35:42 +0000

Reading Time: 4 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Tracy Sundlun is best known as one of the co-founders of the Rock ‘n’ Roll Marathon Series, which with his involvement, grew to 29 events in 15 states, Washington DC, and 6 other countries, in which over 500,000 runners competed each year. He has over 4 decades of involvement in virtually every facet of the sports of track and field, long distance running, and race walking.…

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How to Completely Change Your Life (and Not Even Notice)

Andy Petranek — Tue, 28 Aug 2018 09:00:34 +0000

Reading Time: 6 minutes

I don’t naturally eat well. Maintaining a diet free from sugar, artificial ingredients, and bread is not something I would ever do were it not for knowing the hidden, long-term health consequences. Truth be told, I didn’t want to participate in the first Whole Life Challenge — because I didn’t want to have to come face-to-face with the fact that my diet sucked.…

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149: Dr. Mark Goulston — Transforming Relationships and Upgrading Your Happy Through Listening

Andy Petranek — Mon, 13 Aug 2018 21:00:16 +0000

Reading Time: 3 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Dr. Mark Goulston is a psychiatrist, a mentor to top executives and CEOs, bestselling author, and is considered to be the world’s number one expert in deep listening and influence. His book, Just Listen, is the top book on listening in the world. He teaches listening for empathy around the world to highly diverse groups of people including FBI and SWAT hostage negotiators, coaches, teachers and educators, and recently in Moscow to over 400 managers and CEOs from the Russian Federation.…

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Exercise with Andy: Living Room Workout 35

Andy Petranek — Fri, 10 Aug 2018 09:00:43 +0000

Reading Time: 2 minutes

Living Room Workout 35

This week’s workout doesn’t actually take place in the living room.…

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Exercise with Andy: Living Room Workout 34

Andy Petranek — Fri, 03 Aug 2018 09:00:48 +0000

Reading Time: 2 minutes

Living Room Workout 34

This week’s workout has four things to remember in order to keep it simple in your head: run, sprawl, mountain climber, and squat (to an arm balance).…

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Exercise with Andy: Living Room Workout 33

Andy Petranek — Fri, 27 Jul 2018 09:00:47 +0000

Living Room Workout 33

This week’s workout is about 11 minutes. It’s short, sweet, and packs a punch.…

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147: Kevin Carter — Father, Philanthropist, Sports Broadcaster, NFL Veteran & Super Bowl Champion

Andy Petranek — Mon, 23 Jul 2018 21:00:43 +0000

Reading Time: 6 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

“My father used to say ‘To whom much is given, much is expected.’ I try to live by that motto each day.”

FROM ANDY: I was touched, moved, and inspired by Kevin’s commitment to helping others, especially after watching the video on his website here, and felt compelled to have him on as a guest.…

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Exercise with Andy: Living Room Workout 32

Andy Petranek — Fri, 20 Jul 2018 09:00:49 +0000

Reading Time: 2 minutes

Living Room Workout 32

If you haven’t done a workout with me before, these workouts are designed to be done with body weight only, in a small space, and in a relatively short amount of time.…

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146: Charles Mayfield — Farmer, Father, and Bestselling Author of Paleo Comfort Foods

Andy Petranek — Tue, 17 Jul 2018 21:00:26 +0000

Reading Time: 6 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

Charles Mayfield, both an early adopter and leader in the paleo nutrition world, got started down this road based on personal desire to put the best, healthiest, and nutritious food on the table for himself and his family. His intention recently expanded from that to now include being responsible for raising healthy livestock and taking care of our land, making it sustainable and renewable for years and generations to come.…

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Exercise with Andy: Living Room Workout 31

Andy Petranek — Fri, 13 Jul 2018 09:00:15 +0000

Reading Time: 2 minutes

Living Room Workout 31

This week’s workout is a little different in that we’re not working with any sort of interval.…

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145: Paul Chek — Founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute

Andy Petranek — Tue, 10 Jul 2018 09:00:53 +0000

Available On:
iTunes | Google Play | Stitcher | Spotify

About Paul: Paul Chek is a holistic health practitioner, a.k.a. “a healer.” He developed a knack for it quite by accident about 30 years ago, when his teammates on the US Army boxing team found that they felt better and healed faster after having him work on them. He went on to study healing arts for the majority of two decades all over the world.…

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Exercise with Andy: Living Room Workout 30

Andy Petranek — Fri, 06 Jul 2018 09:00:15 +0000

Reading Time: 2 minutes

Living Room Workout 30

This week’s workout is an EMOM, which stands for “every minute on the minute.”…

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144: Katie Wells — The Wellness Mama

Andy Petranek — Mon, 02 Jul 2018 09:00:33 +0000

Available On:
iTunes | Google Play | Stitcher | Spotify

Katie Wells, the “Wellness Mama,” is a wife, a mom of six, an award-winning blogger, author, podcaster, and a real-food crusader. Her mission with WellnessMama.com is to provide simple answers for healthier families through practical tips, real food recipes, natural beauty and cleaning tutorials, natural remedies and more.

To handle her daily workload, Katie has developed systems and tips for living a Wellness Lifestyle™ with a family, and on a budget.…

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143: Megan Morrone — Tech Guru, Mother, Whole Life Challenger

Andy Petranek — Mon, 25 Jun 2018 09:00:49 +0000

Reading Time: 5 minutes

Available On:
iTunes | Google Play | Stitcher | Spotify

This was a really special conversation for me. I have been a HUGE fan of Leo Laporte and Megan Morrone for many years. Leo has had a radio show called “The Tech Guy” (who is Leo) on KFI in Los Angeles on Saturdays for almost 20 years that I’ve listened to on and off since it’s inception.…

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142: Jimmy Rosenberg — If You Juice It, They Will Come

Andy Petranek — Mon, 18 Jun 2018 09:00:52 +0000

Reading Time: 6 minutes

Jimmy Rosenberg was looking for a way to make some dough in the summer of 1983. He got this idea…sell juice on the beach. So he got some fruit, blended it in his kitchen, and started selling the juice by the cup (poured from a jug) on the beach in Santa Monica.…

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141: Dr. Jeremy Brook — The Healing Art of Chiropractic and Movement

Andy Petranek — Mon, 11 Jun 2018 10:30:47 +0000

Reading Time: 5 minutes

Dr. Jeremy Brook, aka “The Spinechecker,” is a Los Angeles-based chiropractor, yogi, and movement specialist. He is the founder of The Life Center Chiropractic, a unique healing oasis that incorporates the disciplines of chiropractic, spinal corrective protocols, yoga, and other movement art forms to make sure the spine, body, and mind are aligned.…

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140: Ronnie Teasdale — On Unicycling, Water, Sound Healing and Supercharging Your Life

Andy Petranek — Mon, 04 Jun 2018 13:30:40 +0000

Reading Time: 7 minutes

Available On:

How do you describe Ronnie Teasdale? Figuring out how to capture him in conversation and in writing, that’s the problem I ran into after spending a few hours with him recording the podcast.

Ronnie grew up in Michigan playing hockey practically every day of his life until he was 23 years old. At the height of his hockey “career,” he was what I’d call an “enforcer” — the guy you’d put in to take out (by brute force) whatever player on the other team was scoring goals or causing problems.…

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139: Michael Gervais – On Unraveling the Secrets of Masters

Andy Petranek — Sat, 19 May 2018 09:00:37 +0000

Reading Time: 8 minutes

Available On:

Throughout his career, Dr. Michael Gervais has followed a central question: Is there a common thread connecting those who change how we understand how the world works?

As a high-performance psychologist, published, peer-reviewed author and recognized speaker on optimal human performance, Michael Gervais works in the trenches of high-stakes environments, where there is no luxury for mistakes, hesitation, or failure to respond.…

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Exercise with Andy: Living Room Workout 29

Andy Petranek — Fri, 18 May 2018 09:00:40 +0000

Reading Time: 1 minute

Living Room Workout 29

This week’s workout is called a “Tabata mash-up.”…

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138: Kristin MacDermott – On Learnable Resilience Skills to Improve the Quality of Your Life

Andy Petranek — Sat, 12 May 2018 09:00:31 +0000

Reading Time: 6 minutes

Available On:

Kristen MacDermott is a consultant and performance coach who has created resilience training programs for some of the highest performing people on the planet, including Naval Special Warfare Command (Navy SEALs) and the Los Angeles Police Department. Kristin’s programs have also been used in more than 20 hospitals across the country, in the Duke Cancer Institute, and in the National Institutes of Health among others.…

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Exercise with Andy: Living Room Workout 28

Andy Petranek — Fri, 11 May 2018 09:00:48 +0000

Living Room Workout 28

This week’s workout is built around planks. In fact, all but one of the movements involves a plank.…

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137: Sam Morris – Zen Warrior

Andy Petranek — Sat, 05 May 2018 09:00:07 +0000

Available On:

In November of 1999, at the age of 24 and having just led an unsupported cycling trek across the United States with nine teenagers, Sam was in a car accident caused by a drunk driver. In an instant, he went from being an avid outdoorsman, athlete and Zen enthusiast to being paralyzed from the waist down.

Determined to not become the victim of his circumstances, Sam spent years learning from some of the world’s top experts in the fields of somatic healing, meditation, breath work and mind training.…

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Exercise with Andy: Living Room Workout 27

Andy Petranek — Fri, 04 May 2018 10:46:16 +0000

Reading Time: < 1 minute

Living Room Workout 27

This week’s workout is a series of one-minute hard efforts.…

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Exercise with Andy: Living Room Workout 26

Andy Petranek — Fri, 27 Apr 2018 09:00:07 +0000

Living Room Workout 26

Surprise! This week, we’re exercising outside. But don’t worry, if the weather isn’t as good for you or you can’t get outdoors for whatever reason, you can still do this workout indoors.…

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136: Brian Donahoe & Alex Rizk – Master Motion Mechanics

Andy Petranek — Sat, 21 Apr 2018 09:00:36 +0000

Reading Time: 6 minutes

Available On:

As you might have noticed, this is the third podcast I’ve done with the folks from Human Garage. The first two were with the founders, Garry and Anela Lineham. Their stories and experiences are vastly different, yet they came together to create this extraordinary place of learning and healing.

Today, I’m moving the conversation toward the “how” of it all — in other words, what’s “under the hood” at the Human Garage.…

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Exercise with Andy: Living Room Workout 25

Andy Petranek — Fri, 20 Apr 2018 09:00:09 +0000

Reading Time: 2 minutes

Living Room Workout 25

This week’s workout is really quick (because I have a meeting to go to — maybe you do, too?)…

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135: Anela Lineham – On Courage and Resiliency, Living Into Your Intention No Matter What the Obstacle

Andy Petranek — Sat, 14 Apr 2018 09:00:37 +0000

Reading Time: 6 minutes

Available On:

Anela Lineham is the co-founder, along with her husband Gary Lineham, of Human Garage. Anela is an Intuitive Women’s Health Expert. She is a motion/breathwork master, and an expert in women’s health focusing on the biochemical, physical, emotional, and spiritual aspects of a woman’s well-being.

Anela is also the co-owner Human Garage and has studied under Masters of NAAM, Kundalini, and Vinyasa Yoga for over thirty years.…

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Exercise with Andy: Living Room Workout 24

Andy Petranek — Fri, 13 Apr 2018 09:00:32 +0000

Reading Time: 2 minutes

Living Room Workout 24

This session is a little different from ones I’ve done in the past.…

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134: Diana Rodgers – Regenerative Farming, Paleo Nutrition, and Kale vs. Cow

Andy Petranek — Sat, 07 Apr 2018 09:00:01 +0000

Reading Time: 6 minutes

Available On:

Diana Rodgers, RD, LDN, NTP is a “real food” nutritionist living on a working organic farm near Boston, Massachusetts. The farm runs a vegetable and meat CSA. She is the author of two bestselling cookbooks and runs a clinical nutrition practice.

Diana writes and speaks about the intersection of optimal human nutrition, environmental sustainability, animal welfare and social justice.…

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133: Garry Lineham – On The Human Garage, His “Machine-Shop” for the Body Where They Heal the Un-Healable

Andy Petranek — Sat, 24 Mar 2018 09:00:34 +0000

Reading Time: 5 minutes

Available On:

Garry Lineham, co-founder of Human Garage, is a lifelong bio-hacker who believes that the human body was designed to heal itself. He started Human Garage as a vehicle to give people the correct input to start that healing. Garry himself lived in chronic pain for over 20 years. During that time, he became increasingly frustrated with the countless treatment modalities that only addressed his symptoms.…

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132: Dr. Martin Gibala – Working Out for Busy People: Getting More Done in Less Time

Andy Petranek — Sat, 17 Mar 2018 09:00:34 +0000

Reading Time: 5 minutes

Available On:

Dr. Gibala is a professor and chair of the Department of Kinesiology at McMaster University in Hamilton, Canada. He studies the integrative physiology of exercise from the molecular up to whole body level, including the impact of training and nutrition on human health and performance.

Gibala’s research on the physiological adaptations to interval training has attracted immense scientific attention and worldwide media coverage.…

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131: Dr. Sujit Sharma – Chewable Juice? A Super-Healthy and Completely New Way to Consume Your Veggies

Andy Petranek — Sat, 10 Mar 2018 10:00:03 +0000

Reading Time: 6 minutes

Available On:

Dr. Sujit Sharma is a Harvard-trained pediatric ER doctor in Atlanta, Georgia. Dr. Sharma is also the CEO at Chuice and a member of the board of directors of Georgia Organics, a non-profit organization committed to environmental stewardship, farmer prosperity and community health. Early in his career, Dr. Sharma admits he thought he had a ‘great appreciation’ of health and healthy living.…

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130: Maryann Berry – How You Are Your Own Best Healer

Andy Petranek — Sat, 03 Mar 2018 10:00:34 +0000

Reading Time: 5 minutes

Available On:

When Maryann Berry was in her 20’s she suffered from chronic knee, hip and back pain. She ended up in a wheelchair, unable to walk due to excruciating hip pain. She had multiple surgeries and tried every medical treatment under the sun including injections, prescription drugs, chiropractic adjustments, and physical therapy. She was left broke, still in pain, and with seemingly no prospects for healing.…

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129: Ryan Munsey – Don’t Let Your Feelings Betray You

Andy Petranek — Sat, 24 Feb 2018 10:00:47 +0000

Available On:

Ryan Munsey is a writer, podcaster, speaker, and high-performance consultant. He has worked with professional and Olympic athletes, Navy SEALs, and entrepreneurs — helping them optimize their minds and bodies, win medals, further their careers, and build multiple six-figure businesses. His work has been featured in Fortune Magazine, Men’s Health, and Men’s Fitness. Ryan is the author of his brand new book, F*ck Your Feelings (now available on Amazon in Paperback and Kindle editions), and the host of The Better Human Project podcast.…

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Exercise with Andy: Living Room Workout 23

Andy Petranek — Fri, 23 Feb 2018 10:00:44 +0000

Reading Time: 2 minutes

Living Room Workout 23

This week’s workout only has three movements, and each one will be done in Tabata intervals.…

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128: Amber Lewis – The Good Kitchen

Andy Petranek — Sat, 17 Feb 2018 10:00:47 +0000

Available On:

Amber Lewis is the visionary behind The Good Kitchen, a meal delivery service that focuses on making it easy for you to make healthy food choices. She founded its predecessor, modPALEO, and grew it into what it is today, a small business that supports small farms, sustainability, a community of good people, and healthy living.

Amber’s passion for healthy food grew out of her own personal journey to wellness.…

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Exercise with Andy: Living Room Workout 22

Andy Petranek — Fri, 16 Feb 2018 10:00:46 +0000

Reading Time: 2 minutes

Living Room Workout 22

I have a little calf injury right now, so I don’t have the option of jumping around.…

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127: Steven Sashen – On Why You Should Consider Running Barefoot – With or Without Your Shoes On

Andy Petranek — Sat, 10 Feb 2018 10:00:39 +0000

Reading Time: 6 minutes

Available On:

Steven Sashen is the CEO and co-founder of Xero Shoes. A serial entrepreneur and life-long athlete, Steven was an All-American gymnast and is now a Masters All-American sprinter. Also a former professional stand-up comedian and Emmy award-winning TV host, Sashen’s comedic and educational videos have over four million views.

With Xero Shoes, Steven is committed to helping people discover the fun and benefits of footwear that lets your body move and function naturally, and his enthusiasm for doing it hasn’t ebbed since getting involved in the barefoot movement almost ten years ago.…

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Exercise with Andy: Living Room Workout 21

Andy Petranek — Fri, 09 Feb 2018 10:00:08 +0000

Living Room Workout 21

Today’s workout is really simple. We’ll spend twelve minutes alternating between a bodyweight movement and running in place.…

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126: Drew Logan — NY Times Bestselling Author and Celebrity Fitness Trainer

Andy Petranek — Sat, 03 Feb 2018 10:00:19 +0000

Reading Time: 5 minutes

Available On:

Drew Logan is a TV personality, best selling author, and celebrity fitness expert. He is also what doctors believe to be the only person to survive three sudden cardiac arrests in one night. Since that night, and partly because of it, Drew has dedicated more than 20 years of his life to helping people reach their full physical, mental, and emotional potential.…

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Exercise with Andy: Living Room Workout 20

Andy Petranek — Fri, 02 Feb 2018 10:00:42 +0000

Reading Time: 2 minutes

Living Room Workout 20

Today’s workout is a real core-burner — that was inspired by the Cirque du Soleil.…

The post Exercise with Andy: Living Room Workout 20 appeared first on Whole Life Challenge.

125: Dr. Jason Fung — On Cracking “The Obesity Code” – Making Better Food Choices and Eating Less

Andy Petranek — Fri, 26 Jan 2018 10:00:42 +0000

Available On:

Dr. Jason Fung is a Canadian nephrologist and a world-leading expert on intermittent fasting and LCHF (low carb, high fat), especially for treating people with, or at risk for, type 2 diabetes. Dr. Jason Fung earned his medical degree and did his residency at the University of Toronto before heading to UCLA for his fellowship in nephrology. In addition to his practice as a kidney specialist, Dr.…

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Exercise with Andy: Living Room Workout 19

Andy Petranek — Fri, 26 Jan 2018 10:00:26 +0000

Reading Time: 2 minutes

Living Room Workout 19

Today’s workout is based on a plan from the Royal Canadian Air Force called the 5BX Plan.…

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124: Jill Miller — Erase Pain, Improve Mobility and Live Better in Body and Mind

Andy Petranek — Sat, 20 Jan 2018 10:00:57 +0000

Reading Time: 5 minutes

Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. Jill is the anatomy columnist for Yoga Journal Magazine and has been featured in Shape, Men’s Journal, Good Housekeeping, Women’s Health, Yoga Journal, Self, and on the Today Show and Good Morning America.…

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The Whole Life Challenge: 7 Reasons It’s 6 Weeks Long

Andy Petranek — Sat, 20 Jan 2018 10:00:38 +0000

Reading Time: 7 minutes

I get asked the question all the time, “Why is the Whole Life Challenge so long?” People say, “It would be so much better at thirty days. Then I would be able to finish and not quit. I would go all the way through to the end and I would feel much better about myself.”

I’ve been asked this so many times that it made me wonder whether we should consider making it shorter.…

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6 On and 6 Off: A New Era for the Whole Life Challenge

Andy Petranek — Fri, 19 Jan 2018 14:40:07 +0000

Reading Time: 8 minutes

What is the “secret sauce” of long-term growth?

How can the Whole Life Challenge help players stay on the path and not lose their way?

What can we (the WLC) do to best to ensure that five years from now, players of the Challenge can look back on their progress and feel happy, satisfied, and confident that they’ve moved in the right direction — toward improved health, fitness, and well-being?

…

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Exercise with Andy: Living Room Workout 18

Andy Petranek — Fri, 19 Jan 2018 10:00:49 +0000

Reading Time: 2 minutes

Living Room Workout 18

Today’s workout consists of 12 intervals of 30-seconds work followed by 30-seconds rest.…

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123: Patrick McKeown — Learn to Breathe for Health and Vitality

Andy Petranek — Sat, 13 Jan 2018 10:00:30 +0000

Reading Time: 5 minutes

“My mission is to empower people to take control of their own health, well-being and fitness using simple breathing exercises proven to improve body oxygenation”. — Patrick McKeown

Breathing. It’s fundamental to human life, and we’ve been breathing air since moments after birth. It’s so instinctual, we do it correctly right from the start — diaphragmatic breathing with the mouth closed.…

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122: Chris Kresser — NY Times Bestselling Author of “Unconventional Medicine”

Andy Petranek — Sat, 06 Jan 2018 10:00:48 +0000

Reading Time: 6 minutes

Chris Kresser, M.S., L.Ac, is the founder of Kresser Institute, co-director of the California Center for Functional Medicine, the creator of ChrisKresser.com, and the New York Times bestselling author of The Paleo Cure. He is one of the most respected clinicians and educators in the fields of Functional Medicine and ancestral health, and has trained over 400 practitioners around the world in his unique approach.…

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WLC Sample Workout for Prelims and Finals

Andy Petranek — Fri, 05 Jan 2018 07:40:33 +0000

Reading Time: 2 minutes

The Whole Life Challenge begins with you taking a personal inventory. The inventory consists of three parts: body measurements, a measurable workout, and before-and-after pictures. Your final ranking among your teammates will be partially determined by your improvement in your measurements and workout.

For something to be a “measurable workout,” it must not only evaluate your performance with a single score or time, but must also be something you can repeat at the end of the Challenge.…

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121: Chris Keyes — Editor, Outside Magazine

Andy Petranek — Sat, 23 Dec 2017 10:00:47 +0000

Reading Time: 4 minutes

This is a particularly personal interview for me. Not the subject matter, but the broader context — the fact that the editor of Outside Magazine is on my podcast! You see, Outside has been my magazine “bible” since the early 1990s. It was the place I turned for articles, inspiration, gear, adventure, and innovations. It was where I turned time and again when it came to figuring out what to buy, where to go, and what sponsors to go after when looking for new gear for adventure racing.…

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120: Philip Folsom — The Way Out Is Through, and Your Tribe Will Take You There

Andy Petranek — Sat, 16 Dec 2017 10:00:22 +0000

Reading Time: 5 minutes

Philip Folsom is America’s most experienced and impactful expert in experiential leadership development, human optimization, and the creation of high performance teams and cultures. Philip is the Tribe Guy.

His work has dramatically improved the lives of over 500,000 individuals over the last 25 years. Philip’s transformational High Performance Tribe program has been successfully implemented at Fortune 50 companies including Sony, Microsoft, Dreamworks, Medtronic, Apple, and Northrop Grumman.…

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119: Bobby Gill — Can Cows Save the World?

Andy Petranek — Sat, 09 Dec 2017 10:00:52 +0000

Reading Time: 4 minutes

What if you could align healthy eating with the health and well-being of of animals and livestock, while simultaneously improving the health our planet’s grasslands? According to Bobby Gill, that is not only possible, but is currently in process. Livestock provides much, much more to us than meat, and how livestock is raised can either degrade or improve the land.…

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118: Dr. Anthony Gustin — (Only) You Can Fix Yourself!

Andy Petranek — Sat, 02 Dec 2017 10:00:58 +0000

Reading Time: 5 minutes

We’ve all been to the doctor before. The typical advice that follows a cursory exam is basically, “Do this for the symptoms,” with little in the way of addressing the underlying issue. High cholesterol, for example, is a symptom, not an underlying issue — bringing down cholesterol is not the same as treating the underlying problem, if there even is one.…

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117: Tom Butler — Adaptive Contrast Oxygen Therapy with LiveO2

Andy Petranek — Sat, 18 Nov 2017 10:00:45 +0000

Reading Time: 4 minutes

Are you sure you’re getting enough oxygen for optimum health?

You know the numbers — you can go without food for three weeks, without water for three days, and without oxygen for just three minutes. With such a clear and constant need for oxygen, it is surprising that the oxygen debt many of us live with every day isn’t addressed more in fitness culture.…

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Perfection and Plan B: 9 Tips for Mastering Life When Things Go Wrong

Andy Petranek — Thu, 09 Nov 2017 10:00:47 +0000

Reading Time: 7 minutes

We talk about it all the time: “Perfection as the enemy of progress.” And while each of us understands the logic of this statement, we’re still drawn to perfection like a fish to a shiny lure.

We we want to do things perfectly. We feel great about ourselves when things around us are orderly — when everything is in its place, stuff put away, piles picked up, nothing left out.…

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116: Danny Clark — On What Is Natural Movement and Why You Should Care

Andy Petranek — Sat, 04 Nov 2017 09:00:48 +0000

Reading Time: 5 minutes

Danny Clark, CSCS is a MovNat Master Instructor and the Performance Director for MovNat. Danny “sets the bar” for MovNat certification standards. He is also the owner of Rebar Fitness, a science-based strength and conditioning training center. A wrestler, a scholar, and a lifelong student of exercise science and strength and conditioning programming, Danny’s skill set, experience, and expertise enable him to develop MovNat movement progressions and performance programming standards.…

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