Chasing Excellence

We’re talking about developing better sleep habits & why optimizing our sleep is really optimizing our health. Show Notes: 01:15 - An overview of our Five Factors of Health 04:12 - Whether I think there’s been a cultural shift in our attitude toward sleep 10:00 - “Why We Sleep” [https://amzn.to/2QZ8SIF] 10:33 - Principle 1: Create a nightly routine 14:30 - Principle 2: No caffeine after noon 16:55 - Principle 3: Limit liquids two hours prior to falling asleep 17:40 - Principle 4: Turn off all screens an hour before lights out 19:09 - Talking about how good I am at keeping the phone away at night 20:04 - Principle 5: Bring room temperature down to 62° - 68° 20:27 - ChiliPad [www.chilitechnology.com] 20:53 - Principle 6: Lights out by 10pm 22:40 - Principle 7: Seek complete darkness & silence 26:20 - Principle 8: Wake up without an alarm, if possible 28:02 - Principle 9: Spend money on a good mattress, pillow, & blankets 28:59 - Gravity Blankets [https://gravityblankets.com] 30:20 - Principle 10: Track the quality & quantity of your sleep 31:38 - Whoop [https://www.whoop.e447hn77hnws // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about strategies for maximizing the competitive career of a master's athlete. Show Notes: 01:45 - The biggest differences between Masters athletes & everybody else 09:08 - Where I think Masters athletes should focus 12:19 - My thoughts on whether there are any movements in CrossFit that Masters athletes shouldn't worry about 14:09 - How frequently I think Masters athletes should compete 17:21 - On the susceptibility of injury 21:13 - Ways to mitigate injury as a Masters athlete 25:15 - When to think about transitioning into the Masters category 26:49 - The potential downsides to taking your Masters years seriously // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about evolutionary sources of fear, the role it has played in my life, & how to use fear to make yourself better. Show Notes: 01:11 - How my thinking about fear has changed over the years 07:28 - The point where my understanding of fear started to change 11:43 - How to know when to listen to fear & when to move beyond it 14:56 - Moving past fear & into action 19:32 - When I started to rethink fear 19:59 - Grab Mindset here: [https://amzn.to/2TjFewk] 23:55 - Dealing with fear isn't something you set & forget 26:03 - Tim Ferriss's TED Talk: [https://youtu.be/5J6jAC6XxAI] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're covering the books & other resources that I most frequently recommend. Resources Mentioned: 08:09 - Gates of Fire [https://amzn.to/2z8sYWX] 09:24 - Mindset [https://amzn.to/2TjFewk] 09:56 - Grit [https://amzn.to/2Q0y29f] 10:19 - Grit TED Talk [https://youtu.be/H14bBuluwB8] 10:29 - Extreme Ownership [https://amzn.to/2qLRl8i] 11:55 - How Champions Think [https://amzn.to/2qRCXLu] 12:23 - 7 Habits [https://amzn.to/2qRHaiw] 14:09 - The eMyth Revisited [https://amzn.to/2PZYGPL] 14:37 - How to Win Friends [https://amzn.to/2Q4E8FC] 14:54 - Principles [https://amzn.to/2TlUZT8] 16:14 - Originals [https://amzn.to/2zcS5If] 17:10 - The Culture Code & The Talent Code [http://danielcoyle.com/] 18:35 - The Hard Hat [https://amzn.to/2DIfJjr] 19:27 - Traction [https://amzn.to/2qOTNL1] 19:32 - EOS [https://www.eosworldwide.com/] 21:09 - Seth's Blog [https://www.sethgodin.com/] 21:15 - Akimbo Podcast [https://www.akimbo.me/] 21:20 - AltMBA [https://altmba.com/] 22:29 - In Defense of Food [https://amzn.to/2ThBI5k] 22:36 - Omnivore's Dilemma [https://amzn.to/2DFUkYc] 23:20 - Wired to Eat [https://amzn.to/2zgWidI] 24:06 - Power of Habit [https://amzn.to/2Tk7bUL] 31:28 - Impossible to Inevitable [https://amzn.to/2PvEnKx] 32:26 - Endure [https://amzn.to/2ThBSJY] 32:58 - Alex Hutchinson on Starrett podcast 33:41 - Daring Greatly [https://amzn.to/2qYhIbj] 33:53 - The Cub's Way [https://amzn.to/2Fp03n5] 35:29 - Never Split the Difference [https://amzn.to/2Tl0r8R] 40:29 - Jiro Dreams of Sushi [https://youtu.be/I1UDS2kgqY8] 42:28 - The Defiant Ones [https://youtu.be/wP7b8xaWmG0] 44:04 - Meru [https://youtu.be/1pZ1GzXPEO8] 44:13 - Everest [https://youtu.be/dOHS-mxn0RQ] 44:56 - Hard Knocks [https://www.hbo.com/hard-knocks] 45:05 - Behind the B's [https://www.nhl.com/bruins/fans/behind-the-b] 45:27 - A Football Life [http://www.nfl.com/network/shows/a-football-life] 46:46 - I Am Not Your Guru [https://youtu.be/HUHMZf3qwsQ] 46:50 - Won't You Be My Neighbor? [https://youtu.be/FhwktRDG_aQ] 48:24 - Fed Up [https://youtu.be/aCUbvOwwfWM] 48:39 - That Sugar Film [https://youtu.be/6uaWekLrilY] 49:13 - Minimalism [https://youtu.be/0Co1Iptd4p4] 49:15 - The Magic Pill [https://youtu.be/61GitUC_678] 51:08 - Impact Theory [https://www.youtube.com/channel/UCnYMOamNKLGVlJgRUbamveA] 52:56 - WorkLife [https://www.ted.com/read/ted-podcasts/worklife] 53:46 - Duct Tape Marketing [https://www.ducttapemarketing.com/about/duct-tape-marketing-podcast/] 54:23 - How I Built This [https://www.npr.org/podcasts/510313/how-i-built-this] 55:26 - Without Fail [https://www.gimletmedia.com/without-fail] 56:20 - Stitcher app [https://www.stitcher.com/] 57:03 - Tim Ferriss Show [https://tim.blog/podcast/] 57:04 - Joe Rogan Experience [http://podcasts.joerogan.net/] 58:44 - Ryan Holiday [https://ryanholiday.net/] 59:23 - Chris Kresser [https://chriskresser.com/] 59:31 - Unconventional Medicine [https://amzn.to/2DItGhh] 59:42 - Kresser on Joe Rogan [https://youtu.be/bYOIhmZ0Osg] 01:00:58 - The CrossFit Journal [https://journal.crossfit.com/] 01:01:31 - John Wooden [http://www.coachwooden.com/] 01:01:45 - Bill Belichick [https://en.wikipedia.org/wiki/Bill_Belichick] 01:01:59 - Brad Stevens [https://en.wikipedia.org/wiki/Brad_Stevens] 01:02:51 - Simon Sinek [https://startwithwhy.com/] 01:03:34 - Sinek's Millenial rant [https://www.youtube.com/watch?v=hER0Qp6QJNU] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about the best practices & common mistakes of keeping your nutrition on point during your next CrossFit competition. Show Notes: 01:45 - Talking about the Spartan Beast race I recently ran 03:04 - Breaking down my nutrition plan for running the Beast 11:20 - The similarities between the Spartan Beast & the CrossFit Games’ marathon row 11:58 - The challenge of being away from home for a competition 15:08 - The big differences between single day & multi-day competitions 18:21 - Why avoiding fat is important during competition 19:02 - Whether or not Keto is a good idea while competing 20:14 - How much testing is involved when it comes to competition nutrition 23:55 - Knowing whether or not small nutrition tweaks are working 26:41 - Nutrient timing 27:18 - Common mistakes I’ve seen on game day 31:05 - How to work with an athlete who isn’t sticking to the nutritional plan // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about putting first things first, the amount of hours the average American spends watching television, & how I schedule my days & weeks to ensure I'm being effective. Show Notes: 02:20 - What I think about when I think about being productive 05:25 - The Excellent Life Organizer 10:29 - Where I'd recommend you start building your own Excellent Life Organizer 17:53 - How I use my calendar 26:03 - Common time wasters 36:38 - My favorite time wasters 39:12 - Nature is Metal Instagram here [https://www.instagram.com/natureismetal_/] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We’re answering listener questions, including my advice to young athletes who want to make CrossFit a professional endeavor, recommended approaches to uncovering food sensitivity issues, & my morning routine. Show Notes: 01:41 - My recommendations for if you should train when feeling under the weather 03:57 - How I would respond to a young athlete who wanted to “turn pro” 06:50 - The ideal bodyweight for CF athletes, & how to gain weight if you’re need to put on some pounds 12:00 - How we’ve approached setting family-wide goals 16:28 - My thoughts on how often an athlete should go to that “dark place” in training 20:29 - Three books I think everybody should read at least once 20:46 - Grab 7 Habits here [https://amzn.to/2pRxy6R] 21:13 - Grab The Obstacle is the Way here [ https://amzn.to/2RRyu7S] 21:33 - Grab Mindset here [https://amzn.to/2yIznqz] 21:40 - Grab Win Friends here [https://amzn.to/2yDvOCj] 21:51 - Grab Man’s Search for Meaning here [https://amzn.to/2IXMc5a] 22:00 - My thoughts on how to test for food sensitivity issues 26:58 - Should you do sweat analysis? 28:16 - Recommendations for those whose jobs have less than ideal schedules 30:10 - My morning routine 35:46 - Listen to the Daily Stoic podcast here [https://itunes.apple.com/us/podcast/the-daily-stoic/id1430315931?mt=2] 36:46 - How long you need to be in a sauna to release HGH 37:42 - How I’d respond if a college student complained about not being able to eat well & do CrossFit // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

We're talking about the philosophy & the process we take at CFNE to hire new people, the value of trust, & how to share your vision so that the whole team buys into it. Attend an upcoming seminar here: http://benbergeron.com/event/ Show Notes: 07:25 - Why I think it's more important to hire the right people, not necessarily the most experienced people. 10:55 - Grab The Ideal Team Player here: https://amzn.to/2xXYLcw 16:15 - How much experience I think is necessary before we hire someone. 19:10 - Talking through the hiring process at CFNE. 27:25 - My best advice for how a leader can share visions & values with their team. 33:50 - Grab The Culture Code here: https://amzn.to/2Nm3qd5 36:22 - Talking the value of trust & how to earn it. 44:17 - The first thing I would do if I took over coaching a football team. 47:15 - How I would approach dealing with a team member who isn't measuring up. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

We're talking about some of the reasons we're set up to fail when trying to eat clean, as well as a bunch of foods & ingredients to look out for as we pursue better health. Show Notes: 02:03 - My thoughts on whether eating clean every meal is really that hard. 04:32 - And the reasons why it is. 09:20 - The weirdest thing I've ever eaten. 11:01 - A quick refresher on what I refer to as "the teardrop". 15:13 - Talking about which breakfast foods to avoid. 21:27 - Talking about which lunch foods to avoid. 26:12 - Talking about which snacks to avoid. 29:40 - Talking about which drinks to avoid. 33:53 - Some red flag ingredients to keep an eye out for. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about whether Katrin, Fraser, & Tia are more talented than other athletes, the value of deliberate practice, & why I think it's important to first define what you would consider a success. Show Notes: 01:50 - My thoughts on whether some CrossFit Games athletes are just more talented than others. 08:53 - What I think are the first steps to take once you begin to believe that talent is a myth. 9:59 - My tactical advice on putting a growth mindset into practice. 12:01 - The benefits I've seen in shifting myself into a growth mindset from a fixed one. 17:32 - How I define the terms "deliberate" or "deep" practice. 20:51 - The relationship between "flow" & deep practice. 22:56 - How to learn to love deliberate practice. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about how to attack weaknesses in the gym, how to play to our strengths outside the gym, & how I've come to think about the areas in my own life I want to focus on improving. Show Notes: 01:54 - How I think about getting to the bottom of movement or performance issues 8:55 - Why I don't only competitive athletes should be focusing on their weaknesses 16:48 - What I think are the cross-over benefits to real life of learning how to attack weaknesses in the gym 23:14 - My thoughts on whether it ever makes sense to go hard on our weaknesses, even in lieu of strengths 28:55 - How I've come to think about & through my own areas of weakness // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're imposing some imaginary constraints to explore some of my health & fitness principles. Topics include which CrossFit benchmarks workouts I'd pick to repeat forever if I had to, what single meal I would eat if I had to only eat one meal for the rest of my life, & what single movement I'd choose if I could only do one. Show Notes: 01:30 - My pick for what movement in the gym I would pick if I could only do one for the rest of my life 08:00 - If I could only do 3 CrossFit benchmarks workouts, on repeat, for the rest of my life, these are the 3 I'd choose. 15:49 - My answer to which would be worse to endure: Sleeping only 4 hours a nice, every night; eating only food at the local house of pizza; or only working out twice a week. 19:00 - Some of my go-to workouts when I don't have any equipment to use 22:20 - The single meal I would eat every day, for every meal, if I had to limit myself to it. 28:00 - The people I would gather around a table to learn from, if I could pick from anybody past or present. // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: We're talking about ways to be more competitive in the sport of CrossFit. Topics include how to get better at muscle-ups, tips for improving your double unders, & my best advice for athletes who don't have a coach. Show Notes: 02:06 - Quick recap of the Theoretical Development of a Champion 03:55 - My best advice for a competitor I've never seen compete or train 09:36 - Something I think too many athletes are doing in daily training 12:35 - Something I think not enough athletes are doing in their daily training 14:41 - My thoughts on elite athletes not always eating "clean" 17:37 - Tips for getting better at muscle-ups 21:01 - Tips for getting better at double-unders 22:40 - Watch Molly Metz do 10 minutes of UB double-unders here [https://youtu.be/0-PS4jK2LOI] 26:11 - How to get better at touch & go reps 29:34 - Advice on events that have a rower/Trueform/bike, etc 32:57 - What to do if you don't have a competitive coach to work with 35:06 - A sneak peak at something new from CompTrain [Subscribe on Apple Podcasts here: https://itunes.apple.com/us/podcast/the-comptrain-radio/id1420154954] // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

I'm covering some of the most impactful parenting tips I've learned, including praising effort instead of talent, not keeping any junk food in the house, and why we don't let our kids quit. Show Notes: 01:33 - All Pro Dad article: https://www.allprodad.com/10-things-i-hope-my-children-remember-about-me-as-a-father 02:30 - Put your spouse first, not the kids 05:18 - Praise effort, not talent or achievement 05:56 - Grab "Grit" by Angela Duckworth here [https://amzn.to/2Lg2nP1], & "Mindset" by Carol Dweck here [https://amzn.to/2uuvHYy] 11:10 - Don't keep junk in the house 14:55 - Follow through on your promises 19:58 - Be vulnerable, but never complain 22:25 - Sympathize with them 23:51 - Grab "Never Split the Difference" by Chris Voss here [https://amzn.to/2uydid7] 27:15 - Don't let them quit 33:08 - Talk with them about money 36:47 - The importance of sleep // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

In this episode: I'm going through ten of the ways I try to lead in my affiliate, including taking our own classes, welcoming feedback, & following through on what I say. Show Notes: 01:50 - #1: Take your own classes & follow your own programming 04:53 - #2: Move well 06:25 - #3: Eat clean 10:04 - #4: Use people's names & look them in the eye 17:14 - #5: Follow through on what you say 19:46 - #6: Welcome feedback & don't be defensive 22:04 - #7: Admit when you don't know something 24:05 - #8: Be the first to arrive & the last to leave 25:38 - #9: Never complain, never whine, never make excuses 27:44 - #10: Smile // Subscribe on Apple Podcasts: apple.co/2lCdeWb Subscribe on Google Play: goo.gl/VPYj3G Grab the book: amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: www.benbergeron.com/ Instagram: www.instagram.com/benbergeron/ Facebook: www.facebook.com/coachbenbergeron/