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#69 – P2: The Art Of Breath w/ Rob Wilson

Rob Wilson join us today to provide us with a deeper understanding of the breath. He comes from a formal education in manual therapy with 15+ years of experience as both a practitioner and teacher. Rob's been traveling side by side with Brian Mackenzie teaching The Art Of Breath seminars. He co-owns and operates CrossFit Virginia Beach with his wife. In addition to working with the Power Speed Endurance team, Rob was also a member of the world renowned MobilityWod staff under the direction of Dr. Kelly Starrett. His main sport background is youth martial arts including Jeet Kune Do (the philosophies of Bruce Lee), Judo, Muay Thai, and Maphiliindo Silat and Kali. Rob’s journey is about developing a deeper understanding of human performance to better serve those who wish to actualize their potential. We talk about the difference between toxin and medicine, sympathetic tone, diaphragmatic breathing, fear and anxiety, and much more. P.S. -- A 30 Day Breathing Challenge is SERVED for you to take on. Read More

#51 – Adversity, Alignment, and Accountability w/ Nuno Costa

My favorite aspect of this conversation was reflecting on the phenomenal documentary Torin Simpson produced called "The Story Of Nuno Costa". We discussed Nuno's journey from Portugal to the United States, overcoming alcohol and cocaine addiction, and coming out as a gay athlete when he wasn't sure he would always be accepted. How do you react when the carpet is pulled out from under you over and over? What does the internal self talk sound like? And how do you pursue change to fill the shoes you know you were meant to fill? Nuno Costa is one of the few athletes in the world who has competed in the CrossFit Games Affiliate Cup every year since it started in 2009. In 2014, he was apart of the winning team with Team Invictus and we wish him the best as he sets out to compete again this weekend. We talk about the role that sports have played in bringing out pure joy, emotion, and providing a sense of belonging. He has been coaching CrossFit, running, and triathlon programs full time since 2008. One of the many areas we talk about include what it takes to make a living as a fitness professional in this industry. Nuno has been a head coach for CFHQ since the beginning of 2012 coaching Level 1 and Level 2 seminars all over the world. Nuno also coached the CrossFit Endurance seminars for over 5 years, traveling the world to train other coaches proper running and endurance training technique, nutrition, injury prevention and program design. As always, there are many twists and turns throughout the conversation. I walked away feeling really proud of this one. I hope you enjoy this conversation as much as I did. Read More

#13 – Unscared | Slow Dance With Fear: Breathing For Performance And Recovery w/ Brian Mackenzie

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Brian Mackenzie is a human performance and movement specialist. He has studied performance and movement for more than a decade along with altitude, hypoxia, breathing mechanics, heat and cold exposure. He co-authored the book “Power Speed Endurance”, and NYTimes Best Seller UnBreakable Runner. He founded and created Power Speed Endurance (PSE), which specializes in movement & skill development with an emphasis in running, cycling, and swimming mechanics. MacKenzie’s program has taught over 50 seminars per year (on avg since 2007) worldwide.MacKenzie and his programs have been featured in Muscle & Fitness, Men’s Health, Competitor Magazine, Runners World, Triathlete Magazine, Men’s Journal, ESPN Rise, The Economist, Tim Ferriss’ New York Times bestseller The 4-Hour Body, Men’s Running UK, LA Sport & Fitness, Muscle & Performance Magazine, and Rivera Magazine.Brian has worked with professional athletes with the likes of Laird Hamilton, Jamie Mitchell (10X Molokai to Oahu Paddleboard Champion and big wave surfer), Mark Healy, Kai “Borg” Garcia, CrossFit Games athletes including Rich Froning Jr (4X CrossFit Games Champion), and Annie Thorisdottir, and Olympic Gold Medalists such as Erin Cafaro (2X Olympic Gold Medalist in Rowing – W8+, Wife) and Taylor Ritzel (2012 Olympic Gold Medalist –W8+).He has worked with several other professional and elite level athletes in sports spanning from Triathlon, Running, MMA, Swimming, Cycling, Rowing, Surfing, Base Jumping, to US Navy SEALS, Army Rangers and many other Military and Specialty units.In this episode, some things we talk about:

  • Science and physiology behind breathing, hyperventilation, breath holding, and cold exposure
  • How using two practices can help you push the intensity much higher in your workouts
  • Tricking yourself into thinking you’re dying — and why it’s vital to train this state

Show Notes:

  • (2:45) – Learning, enlightenment, and formal education
  • (7:45) – Taking an artistic approach to learning
  • (17:00) – Wim Hof method, breath holding — tricking yourself into thinking you’re dying
  • (25:20) – Linking breathing to performance and recoverability from a physiological standpoint, controlling your immune response
  • (28:20) – Being able to push your intensity much higher in workouts. “We could work somebody up who’s never done any breathing practices to get ready to do a 1RM and have them do a breathing cycle and I could almost put an 80% chance on them PR’ing.”
  • (32:00) – What are we measuring with breath holding? Case study w/ Kelly Starrett, Missing out on free aerobic capacity
  • (35:45) – Measuring your stress levels w/ breathing — performance or daily life stressors
  • (37:54) – Exercise Post Oxygen Consumption (EPOC) levels for recoverability
  • (40:31) – Lion and the antelope “The cold has a fascinating impact on downregulation and mood and recoverability.”
  • (46:30) – Progressions and practical ways to apply cold into your life without submerging yourself in ice
  • (48:40) – Origins of Unscared — Dinner with Kelly Starrett and Dave Castro
  • (54:45) – One year to live
  • (58:45) – Learning from comedians
  • (1:07:20) – The greatest teaching and learning method — what you should walk away with from this episode

People mentioned:

Resources we may have talked about:

How you can connect with Brain:

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