Friendship Podcast
By Friendship Fitness
Friendship PodcastJul 27, 2021
Episode 183: How to Assess Your Fitness & Health
https://open.substack.com/pub/jeffb/p/how-to-assess-your-fitness-and-health?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 182: Enter the Arena
https://open.substack.com/pub/jeffb/p/enter-the-arena?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 181: You're Not Moving Enough Guidelines for Movement We Require
https://jeffb.substack.com/p/youre-not-moving-enough
Episode 180: How Squats Heal the Body
https://open.substack.com/pub/jeffb/p/how-squats-heal-the-body?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 179: Power of Partners - Finding the Person You Never Want to Let Down
https://open.substack.com/pub/jeffb/p/power-of-partners?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 178: Building Confidence - The Art of Developing Your Internal Language & Belief Systems
https://open.substack.com/pub/jeffb/p/confidence-building?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 177: Do Not Deprive Us of Your Gifts
https://open.substack.com/pub/jeffb/p/do-not-deprive-us-of-your-gifts?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 176: The 10-Pillars of a Complete Health & Fitness Regimen
https://open.substack.com/pub/jeffb/p/the-10-pillars-of-health-and-fitness?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 175: Crawl, Walk, Sprint! - My Framework for Health & Fitness Success
https://open.substack.com/pub/jeffb/p/crawl-walk-sprint-my-framework-for?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 174: The Value of Being Productive in the Face of AI
Check out my Substack here: https://open.substack.com/pub/jeffb/p/doing-your-duty-and-being-productive?r=8zci1&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true
Episode 173: Anaerobic Seminar & Training for Time Efficiency
This is a seminar Jeff completed on Anaerobic Training and it's values.
Episode 172: Seeking Self Optimization & Building Conviction Statements
https://youtu.be/W2_XVLmFdRs?si=D_e6NMoUikVWojl_&t=354
In this episode we discussed building conviction and keeping a laser focus.
Episode 171: Taking Time for YOU with Hannah Morris
In this episode we discuss Hannah's journey at Friendship, learning to take time for herself and how that's lead to being a Coach and Mentor at Friendship
Episode 170: Can't Solve Your Problems with the Same Old Thinking!
In this episode we discuss this quote:
"We cannot solve our problems with the same thinking we used when we created them."—Albert Einstein
Episode 169: Mat Lamonica, Masters Championships, New Jobs and Family Growth!
In the first half of this episode we get into Mat's motivations, and current life positioning where he has (very successfully) balanced work, family life and staying in peak condition.
at @59:30 59:30 into the podcast, we switch gears and Mat begins interviewing me about the direction of the gym.
Episode 168: How To Build an Annual Plan & Have Focused, Intentional Training Plans
Episode 168: How To Build an Annual Plan & Have Focused, Intentional Training Plans
We discuss how you can use the Friendship System to be more successful.
Episode 167: Is Motivation Bullshit?!
In this episode we discuss whether or not motivation is real, or if it is manifested.
Episode 166: Are You Living Up To Your Potential Or Letting Those Who Believe In You Down?
In this episode I tell you one of my biggest "negative" motivators, and how I use it to fire me up into intentional, focused action.
Episode 165: Introducing Liz Van Winkle; Coach, Manager, Athlete & Mother Extraordinaire
Today we have an in depth conversation with Coach Liz Van Winkle of Friendship Fitness. Here is a list of Blog's Liz has written for Friendship that are discussed in this episode:
https://friendshipfitness.com/blog/embracing-change
https://friendshipfitness.com/blog/secrets
Episode 164: Power Listing & How To Attack Your Bodies Negative Feedback Using It
In this episode we begin by discussing Power Listing and how I'm using it to be more productive. Next we discuss your body's natural feedback mechanisms, and how we can learn to listen to it in order to change our environment. Lastly, we discuss how to use the Power List to attack these negative feedback items we're experiencing.
Episodes discussed in this podcast:
Honestly with Bari Weiss & Peter Attia
Episode 163: Alex Fait -- Mr. Consistency
In this episode we meet and talk with Alex Fait on his travels, consistency in the gym, and nutrition plans!
Episode 162: Thoughts on Kids Sports, Mental Health & CrossFit's Big Misalignment
Episode 161: Are You Interested, Committed or Is It A Part of Your Identity?
After thinking about this post for awhile, I began creating a framework around these ideas:
Am I merely Interested in this right now?
Am I Committed to being better at this in the future?
Do I want this to be a part of my identity?
Episode 160: Supportive Health & Fitness Relationships w/ Kimmie & Adam Wetzel
This episode is a sit down convo with two long term Friendship clients, Kimmie & Adam Wetzel
Episode 159: Undereating Is Killing Your Goals, Dreams and Desires
In this episode we talk about the dangers of undereating.
Episode 158: "The Fountain of Youth" with Andreas Stanescu
This episode is a sit down convo with Andreas Stanescu!
Episode 157: Seeking Stoics 3.0
Bobby Srivastava, Sean Suttle & Jeff Binek return to discuss how Stoicism can help you find happiness.
Episode 156: How to Set High Expectations For Yourself & Others
In this episode we discuss why setting and exceeding expectations for yourself is paramount for our society to flourish.
Episode 155: Virtuosity, Mastery & Doing What Is Required
In this episode we discuss the focus and intention required to develop Mastery in our core subjects.
Episode 154: Alex Calfee -- Entrepreneurship, Culture Building & Comedy
In this convo we talk with Friendship member Alex Calfee about his journey at Friendship and what it's meant to him!
Episode 153: Seeking Stoics Vol. 2
How to properly Manifest: https://www.melrobbins.com/podcasts/episode-13
- Manifesting the processes required to achieve an outcome
Goes back to putting yourself in situations to come up with a response prior to the event occcuring
“Everyone wants to eat, nobody wants to hunt.”
“You must suck before you are good”
“Price of Freedom is responsibility”
https://overcast.fm/+XN6asIhPE
“It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt” — Mark Twain
- It is not because things are difficult that we do not dare; it’s because we don not dare that things are difficult. SENECA
- BOBBY! I begin to speak only when I’m certain what I’ll say isn’t better left unsaid CATO
- If its’ endurable, then endure it. Stop complaining MARCUS
- Remind yourself of what you’ve been through and what you’ve had the strength to endure MARCUS
- At dawn, when you have trouble getting out of bed, tell yourself: I have to go to work-as a human being. What do I have to complain of, if I’m going to do the what I was born for- the things I was brought into the world to do? Or is this what I was created for? To huddle under blankets and stay warm? MARCUS
- Success is 99% Failure
Episode 152: Being Grounded & Finding Ways Out Of The Rat Race
In this episode we discuss two conversations I had recently talking about modern stressors and ways we can improve them.
Episode 151: Leadership Talk, Q&A with Liberty High Schoolers
In this session, I talked all day at Olentangy Liberty High School Juniors and Seniors in their Leadership Development course about being a leader and what that means to me, as well as mindset, grit & discipline!
Episode 150: Kelly MF Ryan - Overcoming Obstacles to Becoming a Badass
This episode is a sit down conversation with Kelly MF Ryan where we discuss her journey through depression, divorce all the way to becoming a badass part of the Friendship Fitness community!
Episode 149: How to Add Muscle with Milt Levy
In this episode Milt Levy joins me to discuss his journey at Friendship Fitness!
Episode 148: Building Your Long Term Thesis
In this episode we discuss how I've been changing my view to 10-20 years in the future, and re-assessing everything I do as a result. How we can take actions today, to start the positive upward trajectory of this mindset.
Referenced:
"Eating Ourselves Alive" -- Bari Weiss Podcast: https://www.honestlypod.com/podcast/episode/d0186220/eating-ourselves-to-death
https://open.spotify.com/episode/36ig9Gk1ukcAbis6BFfZfs?si=50bb6fbc77bf471e&nd=1
Episode 147: Seeking Stoicism w/ Bobby Srivastava & Sean Suttle
Episode 146: Healthy Habits for Families -- Jeff's Speech at Dublin Library
This was a speech I recently did at the Dublin Library, my slide deck can be found here:
https://docs.google.com/presentation/d/1uFqn_3V47wXJSVQSg0uRMO_ibuv9OVtHm2DxPJZA_DY/edit?usp=sharing
Episode 145: When Is The Last Time You Did Something Authentically Fun?!
In this episode we discuss some homework on ensuring you're taking the time out of your days and weeks to have fun and enjoy life.
Episode 144: Can You Live For Your Kids & Be a Leader?
In this episode we get back on the podcasting train and discuss the concept of living for your kids, setting a family value system and communicating that effectively to your kids when you take actions towards that value system.
Podcast Episodes Discussed:
https://www.nc.fit/articles/podcasts/eoe-ep205-kelly-starrett-chris-hinshaw
https://www.nc.fit/articles/podcasts/eoe-ep193-matt-beaudreau
Episode 143: Happiness Part 6 Being Happy for Others
In this episode we discuss how to be a better team player, and pay attention to our feelings surrounding other's successes.
Episode 142: Health Part 5 Most Important Parts of Exercise
- Consistency above all else -- How?
- Movement - Quality, Mobility & Stability
- Varying Intensity
- Varying Movement Patterns & Planes
- Progressive Overload & Deloads
- AKA having times where you go harder, and back off
- Never slowing/stopping momentum (vacations, injuries, etc.)
Episode 141: Wealth Part 5 DCA & Buying First Assets
Financial Course on UDEMY -- https://www.udemy.com/share/101WuM3@N6fJDwlcsutJNnsGZri5lFR9g0BlUPkDeh2dGoAFUwQRqYr98CPGLgSj8i3v_Wmt/
Real Estate Course --
Timeless investing principles & basic stock overview:
- DCA
- Growth vs. Value
- Market Caps
- Hold for at least a cycle, preferably longer
- Rebalancing
- 20 companies vs. Indexing vs. Wealth Management -- Who is right for who?
Episode 140: Happiness Part 4 Blocking Distractions & Filling That Time Productively
https://huckberry.com/store/light/category/p/64702-light-phone-ii-distraction-free-cell-phone
Blocking Noise & Distractions - Blueprint
- Understanding, tracking and measuring TIME & ATTENTION
- Things that put you into panic, steal time and attention
Social Media
News”
Toxic Relationships
Street Noises, LED Lighting, Screens
Overbearing work schedules
- Things that (should) bring you peace, happiness and serenity
Nature - Trees, birds, water running, wind blowing, Natural light
Animals
Family / Love
Friends that support you / Listeners / Laughing
Touching
Quiet
- Our Job is to find ways to measure, and track our time and attention and WEIGH the good vs. the bad time. If done anonymously, you could often tell the mental state of someone based solely off this scale. When viewed in this relatively simple light, it is no wonder then that so many Americans are struggling with their mental and physical health.
- Data is worthless unless we put rules and systems in place to act on it -- Discuss some actions:
- Social Media time is up, as measured by “Screen Time” -> Get a “Light Light Phone” or a “distraction free” phone for a month. Unfriend/Unfollow everyone on all of your social accounts. Do it manually, make it a system and a process. It takes time to build up friends & followers, and build your account to perfectly curate it the way you LOVE IT -- AKA the way it will steal the most time from you.
- Always remember, you are the statistic, the customer and data being tricked into selling you things on Social Media. You might think you’re there for X or Y, to keep up with your Nieces or Nephews, or your old Army buddies. But they know, the longer you’re on their platform, the more ads you’ll see and time will always win.
Episode 139: Health Part 4 Sleep & Hydration
https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss
- Imagine I told you there was a secret drug, a pill you could take that would:
- Increase focus & energy
- Make you smarter
- Combat serious health issues, chronic disease and increase life exptency and quality life years.
- Increase your sex drive and improve relationships
- Battle depression and anxiety, and make you a happier person
- Make your skin look fresh, smooth and clean, making you more youthful
- Improve memory and ability to learn
- Make you leaner, improve body composition, reduce fat production and improve muscle growth
- Allow you to make better decisions.
- What would that drug be worth to you?
Episode 138: Wealth Part 4 Jobs & Passions
Jobs
- Ideally you would Love it // Get Paid for Efforts (Skin in the Game) // OR Build a business on the side.
What are real “Benefits” and what are real “downsides”
- Healthcare
A great healthcare plan is no good if you work so much you can’t go to the gym or eat healthy.
- Retirement Plans / Matching
Are you sacrificing greater earning potential for retirement savings?
- Scheduling
Comfort now, discomfort later vs. discomfort now, comfort later
- Willingness to bet on yourself & Risk profile
- Pride in Ownership
- Customer Service is 100% tied to the proximity you have to someone with skin in the game.
- Our society loses something when people stop trying to build, grow, create, fix problems, help their communities, etc.
Episode 137: Happiness Part 3 -- Applying Adversity
In this episode we discuss why applying adversity in our life is essential to growth.
Episode 136 - Health Pt. 3: How Much to Eat and When Should I Eat?
- Nutrition & Sleep Pt. 2 -- How much to eat, when to eat and sleep!
How much to eat
Cannot replace what you eat, high quality nutrients trump calorie or macro counting any day of the week.
Protein most important to track, most “missed” piece, especially for resistance trainers.
- When to eat?
Timing will not trump quality OR macros.
Must work for you, your family and your lifestyle
Must be sustainable.
Post-Workout window
15-45mins
90mins
The Great Reset (how to recover after eating like an asshole).
Episode 135: Wealth Part 3: Assets & Liabilities
- Assets vs. Liabilities & Compounding Interest
Assets: Taking an ownership interest in something that earns a return on your investment.
Must earn above the rate of inflation once all costs & time are included.
Must earn a return in line with the risk you are taking.
2. Tax advantaged vehicles.
HSA, IRA, 401k, 529, etc.
Rental or Commercial Real Estate
Business entities
3, Liabilities: Things that earn you a negative ROI.
The game is to acquire as many assets as you can, that end up paying you a monthly coupon, dividend or distribution that you can support you, your family and your charities on. Once you achieve this, you are functionally retired and can focus solely on your health, happiness and contribution to society.
Compounding Interest
Warren Buffett, Charlie Munger, Peter Lynch, Bill Miller, Ben Graham, these are some of the biggest names in investing. The one similarity that they all share is that they believe that the power of compounding interest over time is the greatest ‘mystery’ for regular investors to solve. It means time in the market, patience through downturns and conviction.
Episode 134 - Happiness Part 2: Self
- Self-Acceptance & Confidence
- To find self-acceptance you must first be self-aware. This step takes a serious amount of time, effort and energy. As life goes through phases, I feel like our kids today are rushed from the word GO and can easily end up not having a time or place for self-awareness until their mid-20’s, 30’s or maybe ever.
- A few starter places here:
- Ryan Holiday’s book: Obstacle, Ego and Stillness helped me break down a lot of this. To combine the outlooks of those books into one sentence, I believe that breaking down your ego is the greatest obstacle we have to overcome, and can only be achieved through stillness.
- Pulling back from relationships, work, school, the hustle and bustle of life generally are all a requirement to achieve self-awareness and be free to tap into your true thoughts, beliefs and principles.
- I believe once you do that, only then can you have supreme confidence in yourself, and your decisions. Because if you are truly tapped into this, you cannot make a wrong decision FOR YOU. Others may perceive it as wrong, it may go against their principles, or their beliefs, or their thoughts...and they might get butt hurt about it….but because you are walking your own belief path, it cannot be wrong. The most offensive thing to an insecure person is a confident person.
- Ryan Holiday’s book: Obstacle, Ego and Stillness helped me break down a lot of this. To combine the outlooks of those books into one sentence, I believe that breaking down your ego is the greatest obstacle we have to overcome, and can only be achieved through stillness.
- This must be the starting point for us. All relationships, all life choices, all passion and belief stem from tapping into your real thoughts and feelings. When you’re dialed in on these things many absurdities of life fade away, and real conversations with those around you can begin. True, honest conversations with your spouse about things you’re unhappy with, your frustrations, your passions, etc. can be openly discussed without negativity. Once you have ‘freed’ yourself, then, and only then, are you able to accept people for who they really are without bias, negativity or hate. And I believe you can only really help people once you’ve accepted who they are.
- This hustleporn culture and “Sensationalist” “expert” posting mechanism makes people feel like theyre failures or failing.
- To find self-acceptance you must first be self-aware. This step takes a serious amount of time, effort and energy. As life goes through phases, I feel like our kids today are rushed from the word GO and can easily end up not having a time or place for self-awareness until their mid-20’s, 30’s or maybe ever.