The Ev Daily

The Ev Daily

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By The Ev Daily
The Ev Daily, hosted by Head Down Heart Up founder Evan T. Cook, dances between the philosophical and the practical to bring you the best strategies, insight and inspiration.

I (Ev) am on a mission to help filter out the hype and hyperbole. I want to make food, fitness, and lifestyle strategies so stupidly simple that it feels easy to do more of what works and less of what doesn’t.

If you’re ready to stop SETTING goals and actually start REACHING them, well, you just might want to listen in🕺
Available on 10 platforms
EvD60: Pause and Reflect
Time to create some space to figure the future of The Ev Daily!
03:14
April 23, 2018
EvD59: What’s a Backlog?
If you’ve been listening in over the past few episodes, you should now have a better understanding of where you are, where you want to go, and why. Now, let’s introduce you to the concept of the “Backlog” - the “how” you’re going to bring your goals to life.
03:36
April 20, 2018
EvD58: Not Today
Don’t quit. Don’t give up. Don’t give in. Not today.
02:36
April 19, 2018
EvD57: Go Below The Surface
Over the last two days, we looked at where you are and where you want to go. Now it’s time to go below the surface and figure out WHY! 5 Whys Exercise: https://www.headdownheartup.com/5whys
03:35
April 18, 2018
EvD56: Where Do You Want To Go?
Today, we take the next step in the Perfect Fitness Framework. Now that you have an idea of where you are, let’s start to look at where you want to go!
02:09
April 17, 2018
EvD55: Assess The Situation
Today, let’s talk about the cornerstone of getting started with The Perfect Fitness Framework.
03:22
April 16, 2018
EvD54: An Introduction to The Perfect Fitness Framework
Every so often I mention the Perfect Fitness Framework. Well, let’s take the next few days to talk about what this is and how you can bring it to life in your own life
03:39
April 13, 2018
EvD53: Goldilocks
Today, we learn a thing or two from Goldilocks and her pursuit of finding that thing that’s juuuust right.
03:12
April 12, 2018
EvD52: Doing Less of What Doesn’t Requires More of What Does
Today, let’s talk about the reasons why we simply cannot focus exclusively on cutting out what isn’t working and what to do instead.
02:58
April 11, 2018
EvD51: Shaping A Path To Cut Out Sugar
Today, we talk about why cutting out sugar cold turkey rarely works and how one of my favorite “frosting” recipes can help!
03:24
April 10, 2018
EvD50: You Need A Reason To Change
Today, just a quick reminder that change does not happen accidentally.
03:16
April 9, 2018
EvD49: The Quick Reset
Today, we talk about using The Quick Reset, both as a practice and a mindset, to keep us in the game.
03:21
April 8, 2018
EvD48: Reaching Your Goals Won’t Make You Happy
Today, let’s talk about how little happiness we get from “getting” our goals and what we can focus on instead. I’m bringing the heat today folks so this is not a EvD you want to miss!
03:08
April 7, 2018
EvD47: Is Your Food/Fitness Program Really “Working?”
Today, let’s look at whether or not your Food, Fitness and Lifestyle plan is really working and why it’s important to prioritize developing skills, habits, and behaviors over prescriptive plans or programs
02:57
April 6, 2018
EvD46: If you don’t use it...
Today, we look at one of the easiest things we can do to deal with an age-related decline in our metabolism.
03:28
April 5, 2018
EvD45: Your Body Just Wants To Keep You Alive!
Today, let’s see if we can change your perspective a bit to help develop a little more empathy, love, and respect for this body you’ve been given.
03:07
April 4, 2018
EvD44: A Pre-Workout Primer and my Three Favorites
Today, I let you in on my favorite pre-workout supplements and how to figure out if a pre-workout is right for you! Quick links to the supplements I mentioned (affiliate links!): Onnit Total Strength: onnit.sjv.io/c/368210/349603/5155 Onnit Shroomtech Sport: onnit.sjv.io/c/368210/349600/5155 BeetElite: https://www.humann.com/products/beetelite/
03:23
April 3, 2018
EvD43: The Three-Day Principle
Today, we look at one of my favorite practical habit-building strategies.
03:21
April 2, 2018
EvD42: Steal This Breakfast Recipe
Today, I give you my super simple breakfast meal prep recipe that I use each week!
03:13
April 1, 2018
EvD41: Stop Focusing on Weight Loss
Today, let’s get away from perpetual dieter’s syndrome (yes I made that up, yes I’m sticking with it) and focus on something a bit more freeing and fun than “weight loss.”
03:25
March 31, 2018
EvD40: Build Your Foundation, Then Optimize
Today, a quick reminder to focus on your foundation (the 80) before trying to optimize (the 20).
03:09
March 30, 2018
EvD39: What’s the Alternative?
Team, before you call it quits ask yourself this question.
03:20
March 29, 2018
EvD38: Nature’s Chill Pill
Today, I’ll walk you through a super quick exercise that activates nature’s very own chill pill.
03:13
March 28, 2018
EvD37: Take your MEDs
Today, let’s talk about the importance of getting your daily dose. Of what, you might ask? Listen in for more!
03:25
March 27, 2018
EvD36: The Awesome vs. The Awful
Today, let’s see if we can find was to focus more on what we want to do (approach) versus not do (avoid)!
03:08
March 26, 2018
EvD35: A Nutrition Strategy To Optimize Recovery
Today, we look at how we can leverage our approach to food and nutrition to optimize our recovery.
03:18
March 25, 2018
EvD34: Do It Anyways
Today, we look at what to do when we just don’t feel like doing it.
02:37
March 24, 2018
EvD33: From CAN Do, To WILL Do
Today, we take the two questions from yesterday and take them one step further by transitioning from intent to ACTION!
03:10
March 23, 2018
EvD32: Two Questions To Start Asking Daily
Today, we talk about the two questions, that when asked daily, could completely change your life.
02:33
March 22, 2018
EvD32: My Not-So-Secret Power Smoothie Strategy
Today, I confess my love of a good smoothie (shout out to the Currito Jimmy Carter) and how smoothies can be a game-changer in your food, fitness, and lifestyle goals.
03:27
March 21, 2018
EvD30: WTF is OTAAT!?
Today, we talk about my favorite strategy to move closer to your food and fitness goals (or really any goals in your life for that matter). Even if you’ve never heard of OTAAT, I bet you won’t be surprised about what it represents.
03:07
March 20, 2018
EvD29: Macro Consistency, Micro Intensity
Today, we add some context to the “Consistency over Intensty” discussion as we talk about how both, when applied correctly, are critical pieces to achieving your goals.
02:59
March 19, 2018
EvD28: A Little Further, A Little Faster
Today, let’s talk more about iterative, incremental changes as we find ways to go a little further and a little faster!
02:33
March 18, 2018
EvD27: Enjoy The Journey
Today, we appreciate the process of becoming the type of person who deserves to have the things we want in our lives by focusing less on the outcome and more on your day-to-day behaviors👊
03:23
March 17, 2018
EvD26: Freestyle Friday
Today, I went into this with nothing planned but ended up touching on the importance of ”space days.” Use these days to reassess, recalibrate, ad pick your head up for a moment to make sure you’re doing more of what’s working and less of what isn’t.
03:29
March 16, 2018
EvD25: Sore Is The Enemy
Today, we consider maybe, just maybe, our level of soreness following a workout or training session isn't the best indicator of ”good.” Is being sore after a workout a ”good” thing? Listen in as I explain why you might want to reconsider if you think it is🕺
04:15
March 15, 2018
EvD24: It’s All Your Fault
Today, it’s time to own up to your life. That’s right, 100% responsibility plus acknowledging that it’s all your fault. Here’s why that’s the best news you’ll hear today.
03:18
March 14, 2018
EvD23: Prioritize Like Warren Buffet
Today, we talk about the two central tenants of the Perfect Fitness Framework and I take you through a 3-step prioritization strategy used by none other than Warren Buffett’s (yeah, THAT Warren Buffet).
04:13
March 13, 2018
EvD22: Become Proficient In The Kitchen
Today, we look at the practicality of learning as developing basic cooking and kitchen skills and how this directly supports our food, fitness, and lifestyle goals.
02:35
March 12, 2018
EvD21: Listen To Your Body
Today, I answer the question of “How do I know if I’m overdoing it, if I’m doing too much, if I’m going to the gym too much?”
03:24
March 11, 2018
EvD20: Desperation vs. Exploration
Today on The Ev Daily we take this “mindset” conversation a bit deeper by looking at living from a place of desperation versus exploration. I brought the 🔥🔥🔥 on this one so you do not want to miss this!
03:49
March 10, 2018
EvD19: Inaction Vs. In Action
Today, we build on yesterday’s topic of choosing to focus on what we can do and how to create the space and opportunity to go from in action to being in action.
03:01
March 9, 2018
EvD18: What CAN you do?
Today, we keep our focus on our mindset by the subtle shift in focusing on what we CAN do instead of what we can’t.
03:37
March 8, 2018
EvD17: Do something, anything.
Today, we power through a quick Wednesday check-in and move right into embracing the fact that a little bit o’ something is better than a whole lotta nothing!
03:47
March 7, 2018
EvD16: One Thing At A Time.
Today, you might start noticing a trend in the things I talk about as we embrace consistency over intensity by focusing on ONE Thing At A Time🕺
03:00
March 6, 2018
EvD15: Slow Down
Today, I encourage you to adjust your expectations (not necessarily lower them) so you can slow down, create some space, and maybe, just maybe, have little fun along the way.
03:05
March 5, 2018
EvD14: Stress, RECOVERY, Adaption
Today, we talk about the cyclical nature of life, particularly the Stress-Recovery-Adaption cycle. Hint: you can’t skip out on the recovery aspect and expect your body to adapt!
03:12
March 4, 2018
EvD13: Pick One Thing
Today, we avoid all hype and hyperbole and keep things super simple. We go back to basics with a focus on just ONE thing at a time. Remember, you can do anything and everything you want, just not all at once.
03:10
March 3, 2018
EvD12: Set the Tone, Set the Pace
Today, we find a way to set the tone and set the pace for the rest of the weekend by doing a little planning ahead. Doing so might just make all the difference. Enjoy🕺
03:09
March 2, 2018
EvD11: An Intro into Systems & Schedules
Today, we take a quick look at how systems and scheduling can help us with our food and fitness goals.
03:21
March 1, 2018
EvD10: Celebrate!
Today, well, today is my birthday people and while I appreciate every day for the blessing it is, it’s hard not to CELEBRATE when 365 of them come together🙌 So, that’s what’s we’re going to do. But let’s not forget our Wednesday check-in as we calibrate and adjust for the latter half of the week👊
02:43
February 28, 2018
EvD9: Find Your Parallels
Nothing exists in isolation. How can you take what’s working in one area of your life and apply that to another?
03:12
February 27, 2018
EvD8: Focus on what matters
Today, we look at the power and importance of focusing on what truly matters to us and identifying our ONE thing.
03:00
February 26, 2018
EvD7: The Power of Patience
Let’s build off yesterday’s episode as we appreciate the power of patience and why it’s so important to our progress and, ultimately, our success.
02:59
February 25, 2018
EvD6: New Level, New Challenges
Today we acknowledge that every new level brings a whole new set of challenegs (and why this is a good thing!)
02:38
February 24, 2018
EvD5: Friday Focus
Ev Daily - Fri02.23.2018
03:10
February 23, 2018
EvD4: The Gap
Today on The Ev Daily we talk about THE GAP between both where we are and where we’re going as well as where we are and from where we came🕺
02:15
February 22, 2018
EvD3: Wednesday Check-In
Today, we use the Wednesday Check-In to help build on the momentum we’ve built on Monday and Tuesday and make sure we’re moving in the “right” direction.
02:24
February 21, 2018
EvD2: A Little More, A Little Better
Today, we build on the Monday Momentum we focused on yesterday and find ways to do a little more or a little better.
01:43
February 20, 2018
EvD1: The Power of Little Wins
Today, we bring a little Monday Motivation as we find ways to capture those little wins. We have a call in front the wonder Anji Ray. And from her we’re inspired to talk about the important and power in paying it forward🙌
05:57
February 19, 2018
Home Gym Equipment Essentials
Setting up your environment for success is one of the best ways to be, well, successful. Having equipment available at your Home is essential to building or maintaining your fitness habit. Here are 4 pieces of equipment I recommend to get you started.
04:26
February 17, 2018
Stay Committed To Your Goals
Pt1: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Pt2: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Signing Off✌️
08:03
February 16, 2018
August 14, 2017
16:03
August 14, 2017
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