The Hero Movement Podcast

Further show notes, links and resources: https://www.heromovement.net/podcast/042

Shownotes: https://www.heromovement.net/podcast/041

Mobility Bundle Giveaway: https://www.heromovement.net/giveaway

• Types of mobility training that don't require any equipment at all, such as squat sequences, shoulder mobility routines, foundation training and some forms of yoga.
• The best bits of mobility kit for soft tissue work, joint capsule work & strengthening drills and for sliding surfaces & inflammed tissues.
• Introducing the mobility bundle giveaway which includes a foam roller, mobility balls, resistance bands, yoga strap and free access to my online 28-day course, Mobility Reset. Go to heromovement.net/giveaway to find out more.

• The potential health problems linked with toxins commonly found in personal care products.
• EWG's guide to sunscreens, including ingredients to avoid and ones to opt for.
• Why we should cultivate more awareness of what we put on our bodies and being wary of terms such as 'natural'.

Full show notes and bonus resources at: https://www.heromovement.net/podcast/040

For full show notes and bonus resources, head to https://plans.heromovement.net/podcast/039

Full show notes and further resources at: https://www.heromovement.net/podcast/038

For the full episode show notes, further resources, and movement + mobility plans, head to: https://www.heromovement.net/podcast/037

Full shownotes and further resources at: https://www.heromovement.net/podcast/036

For shownotes + free resources, head to: https://www.heromovement.net/podcast/035

This week on The HERO Movement Podcast:

• 2:25 - Where we've been and why we decided to restart the show
• 3:45 -  How Luke and Michaela are currently training
• 8:40 - What's the healthiest form of exercise if you had to just pick one?
• 15:14 - Should you train muscles or movements?
• 25:13 - SMART Goals: Can they be detrimental to your health and performance?

Shownotes: https://www.heromovement.net/podcast/033

Shownotes at: https://www.heromovement.net/podcast/032/

Shownotes at: https://www.heromovement.net/podcast/031/

Shownotes at: https://www.heromovement.net/podcast/030/

Shownotes: https://www.heromovement.net/podcast/028/

Instagram: https://www.instagram.com/lukejonesmove/

028 | Motivation Tips, Injury Recovery + Environmental Eating

Find the show notes and bonus resources at HERO Movement

For listening to The HERO Podcast.

For putting up with my ramblings, subscribing to the show (and even leaving a few iTunes reviews too).

Alas, we've reached the end of season 1.

I'm gonna some time to reflect, relax and recharge the old batteries. And hopefully, I'll come back feeling refreshed and full of vigor, and ready to resume the mission of world domination again.

Remeber:

If you want to stay updated with Health Room shenanigans (and be the first to know when the podcast returns), don't forget to subscribe to our newsletter (you get a load of cool free stuff too).

Again, thank you so much!

Luke

• Some of the highlights from the first 24 episodes of the HERO Podcast (and the key takeaways).
• The biggest lessons I've learned from the past 4 months of podcasting, and what's in store next...

• Some of the best free articles, apps and more that were instrumental in helping me change my habits.
• Three of my favorite books relating to habit forming and the science behind success.
• The exact step by step process that over 3000 people have used to change their habits, and change their life.

• What exactly is mobility, and how does it differ from flexibility?
• Why mobility could help you avoid injury and become a stronger, better mover.
• The most effective methods for improving your mobility and reaping the numerous benefits.

• Some of the most common barriers to adopting healthier habits (and how to overcome them).
• The immense power of going slow, being patient and staying accountable.
• The potential underlying causes of food apathy, and how to make meals great again.

This week on The HERO Podcast we’re combining what I feel are two cornerstones of healthy, fulfilled living - mindfulness, and movement. 

Alone these things have had a drastic impact on the quality of my life. But when you add them together, the whole is greater than the sum of its parts, so to speak.

In other words, adding a little mindfulness to your movement practice is one of those simple things that can 10x your results - both those that you might be chasing after and some you might not even be aware of until they occur.

Let's dig in.

• What exactly is mindful movement and why is it so important if you're looking to cultivate a calm, peaceful state of mind?
• Why mindful movement could help you avoid injury and become a stronger, better athlete or mover.
• How to start incorporating mindful movement throughout your day and into your workouts, and reap the benefits right now.

This week on The HERO Podcast we’re talking all things movement. One of my favourite things. More specifically: the big difference between the generalist and specialist approach to moving. 

The way human beings move has changed drastically over the course of the past ten thousand years.

Back in the day, our hunter-gatherer ancestors would spend a fair chunk of time moving over uneven terrain, climbing, jumping, hanging, swinging, grappling, throwing, swimming, crawling, squatting, lifting... There was plenty of variety and complexity.

Fast forward through the revolutions of agriculture, industry, and technology, our need for movement variety and complexity has reduced drastically.

To the point that many people spend their days sat in the same position, only moving their fingers to click buttons. Bigger bouts of movement are reserved for specific exercise periods - often set exercises for x number of reps, x number of times a week.

We've become specialists, losing so many of the movement capabilities we were designed to enjoy.

I think it's time to reclaim them. And this week, we're talking about how to do just that.

• The big differences between Ido Portal's generalist approach to movement, and the typical specialist approach.
• Why specialization in one or two movement disciplines or activities so often means sacrifice.
• How to start adopting a more generalist approach to your movement practice, move like Ido and build a more well-rounded skillset, today.

FULL SHOWNOTES: http://herohealthroom.com/2017/04/10/020-generalist-movement-ido-portal/

This week on The HERO Podcast we’re talking all things minimalism. More specifically, how you can apply the minimalist mindset to different areas of your life. To live well, with a little less. 

So there are a bunch of misconceptions surrounding minimalism. The word might conjure up images of the hipster, vegan stereotype. You might think it’s a pretentious thing reserved only for the middle class. Or maybe you've heard that it's all about living frugally, being a bit of a hermit, owning no possessions and having no fun. No fun whatsoever.

Now I don't claim to be an expert, and I certainly don’t claim to be a full-blown minimalist.

But I have done a few mini-experiments with the minimalist lifestyle, and benefited from it in many ways. One of the best ways I’ve heard it described is by Joshua Becker:

“Minimalism is less about taking things away, and more about what you choose to fill that new found time and space with.”

So this week on the show, that's what we're gonna explore.

How can the minimalist mindset benefit your life, beyond getting rid of unwanted possessions?

Let's get stuck in.

• What minimalist living entails, and some of the common misconceptions surrounding it.
• How living a life with less can potentially reduce your stress.
• How to apply the minimalist mindset to benefit your movement practice, diet, work life and more.

FULL SHOWNOTES: http://herohealthroom.com/2017/04/03/minimalist-mindset/

This week on The HERO Podcast we’re gonna be touching on the idea of Stoicism. More specifically, a few key lessons we can learn from the Stoics and apply to our everyday lives.

For those of you who perhaps aren’t quite sure what Stoicism is (which was me, not too long ago), it’s a school of philosophy that was founded in Athens by a cool dude called Zeno in the early 3rd century BC.

Some of the most famous practitioners were people like Epictetus, Seneca and Marcus Aurelius, and more recently people like Tim Ferriss and Ryan Holiday - who is the author of the Daily Stoic, the book that’s kinda sparked my interest in Stoicism (linked to below). It contains daily meditations on thought provoking Stoic principles and how you can apply them to your life.

When you hear the word Stoic you might think of the more modern interpretation, which is to be somewhat emotionless or even a bit bland. But from what I’ve read it’s much much more than that. In his book Ryan describes it as:

“A tool in the pursuit of self-mastery, perseverance, and wisdom; something one uses to live a great life, rather than some esoteric field of academic inquiry”.

Which is pretty much what this podcast is all about.

Let's get stuck in.

• How to control what you can control, let go of what you can't, and learn to differentiate between the two.
• How preparing yourself for misfortune can give you the strength to face life's challenges with a sense of calm.
• The dangers of labeling events as 'good' or 'bad' (with a nice little fable that illustrates exactly why).

SHOWNOTES: http://herohealthroom.com/2017/03/27/018-lessons-stoicism/

| iTunes | Google Play | YouTube | LibSyn | Stitcher | Email |

Using the structure I’m about to outline this week on The HERO Podcast , I’ve been able to build a regular movement practice without the nagging injuries and constant setbacks.

One that’s provided me with a solid base of strength and mobility that transfers over to everyday life.

And the best part?

It leaves me feeling fresh.

I’m no longer sore for days after a workout or grouchy 24/7. I have the space to be more present in everyday life, and the time to work on other goals - both related and non-related to movement.

I hope that if you decide to give it a go, it's able to do the same for you too.

• Why so many workout programs are unsustainable and often lead to overtraining, injury and burnout.
• How to build a solid base of strength and mobility that makes you a more well-rounded athlete, and more capable human being.
• How to apply the minimum effective does to your strength training, to maximize the time and energy you have to focus on other goals.

With that in mind, in this week's episode of The HERO Podcast, Jay Kim shares exactly how he was able to hack his fitness and transform his life (and how you can too).

• The two biggest mistakes people make when they're looking to lose weight - and how you can avoid them.
• The one simple (but immensely effective) diet principle you can introduce today to improve your body composition.
• How to sleep like a baby and recover properly from your workouts to reap the rewards of your efforts.
• Jay's top tips for entrepreneurial success, his favourite productivity tools, and much much more.

Shownotes, bonus resources and more at herohealthroom.com

With that in mind, in this week's episode of The HERO Podcast, Jay Kim shares exactly how he was able to hack his fitness and transform his life (and how you can too).

• The two biggest mistakes people make when they're looking to lose weight - and how you can avoid them.
• The one simple (but immensely effective) diet principle you can introduce today to improve your body composition.
• How to sleep like a baby and recover properly from your workouts to reap the rewards of your efforts.
• Jay's top tips for entrepreneurial success, his favourite productivity tools, and much much more.

This week on The HERO Podcast we're looking at the idea of keystone or cornerstone habits.

What the heck are they?

Eseentially, they're habits that form the foundation of a healthy, meaningful lifestyle. The bare bones, if you like.

The habits that facilitate other positive changes. The ones the kickstart a positive feedback loop, and really aid you on your hero's journey.

No doubt - these habits are gonna vary quite a bit from person to person.

But on today's show I'm sharing the ones that work well for me, and help keep me on the straight and narrow. Hopefully, they'll get your creative juices flowing so you can come up with your own.

Let's take a look.

• How certain habits can spark a negative, downward cycle, and how you can begin to break that cycle today.
• How to form the habit of regular meditation, and how this can have a knock-on effect on the rest of your life.
• The potential power of movement, food, social interaction, journaling, and much much more.

| iTunes | YouTube | LibSyn | Stitcher | Email |

If you've followed Health Room for a little while, you’ll know that when you sign up to my newsletter to get The HERO Toolkit and updates from the blog, I ask you to let me know about your greatest challenge when it comes to living a healthy, fulfilling lifestyle.

And if I have any tips that I think might help, I’ll share them with you.

Now I was doing a Youtube series where I answered said questions, but in all honesty - the time it was taking to record, edit and release videos was starting to get a little too much to juggle. There are only so many hours in the day.

So I thought I'd start making my way through the backlog of questions, and share some of my answers with you guys here on The HERO Podcast instead :)

Why?

My theory is that if one person is struggling with something, then it makes sense that others are too. So by sharing my answers here, I can potentially help more than just that one person.

So if you do have a question or challenge related to nutrition, movement, mindfulness, entrepreneurship or habit changing - get in touch. And if I have anything useful to share, I'll address it in a future episode of the show.

Let's get started.

• How to get started with mobility training, improving active flexibility and enhancing how your body moves.
• Three simple tips to help you fit a movement practice around a busy schedule.
• The long-term strategy for overcoming binge eating and improving your relationship with food.

Time for another solo episode of The HERO Podcast, where I dig into another super important principle in forming lasting, healthy habits:

Accountability.

If you find yourself slacking or you're prone to giving into temptations and returning to your old behavior patterns, this is definitely something you're gonna want to explore and experiment with.

Let's take a closer look.

• How being accountable helped me change my mindset and physical training from one that was destroying my body, to one that promotes long-term health, mobility and strength.
• How you can enlist friends and family to help keep you on track towards your goal (even if they aren't joining you on your journey).
• Some of the best apps and online communities you can use in conjunction (or instead of) real life accountability partners.

Shownotes and more at: http://herohealthroom.com/

We're back with another solo episode of The HERO Podcast, where I dig into another super important habit-forming principle:

How your surrounding environment can impact your success rate.

It's only a short episode, but whether you're looking to build a regular meditation practice, get in shape, eat healthily, carve out your dream career or quit an unhealthy habit, it's worth a listen.

Let's dig in.

• How your surrounding environment can play a huge role in forming (or breaking) habits.
• The simple adjustments you can make to your environment to make your job way easier and facilitate lasting changes.
• What to do if your normal routine or environment is disrupted, and how to maintain your new healthy habit whilst traveling.

Shownotes and further resources at herohealthroom.com