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Monarch Human Performance Podcast

Monarch Human Performance Podcast

By John Psyllas
The mission of this podcast is to interview leaders from a variety of performance disciplines including medicine, nutrition, psychology, wellness, physiology and strength and conditioning. Through this podcast we aim to provide an insight into how to systematically enhance performance at the individual and organizational level for tactical personnel including military, law enforcement, firefighters and other first responders.
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Annette Zapp (FireSQFitness): Mental Health in Fire Fighters.

Monarch Human Performance Podcast

Annette Zapp (FireSQFitness): Mental Health in Fire Fighters.

Monarch Human Performance Podcast

Maj (Ret) Donny Bigham (One Time Powerlifting): Training the Warrior Athlete.
Donny Bigham, recently retired at the rank of Major after 27 years of Service within the US Army. Having served in every position in an Infantry Rifle Company (Enlisted and Officer) and deployed to Bosnia, Afghanistan, Kuwait, and Yemen. During this time he served as the first ever Strength and Conditioning Coach in the Uniform for the US Army. He played an instrumental role in changing the US Army Physical Fitness test after almost 40 years to the Army Combat Fitness test (ACFT) and led the effort designing the Occupational Performance Assessment Test (OPAT) for initial screening of potential recruits. Lastly, he designed the Tactical Athlete Performance Centre at Fort Jackson and re- wrote the Master Fitness Trainer curriculum to ensure all Warriors are successful in all Tactical Tasks! Donny has served as the Director of Human Performance for the Tactical Athlete Performance Center (TAP-C) at Fort Benning, GA. The TAP-C is the first ever Performance Center that trains over 600 Soldiers daily within a Combat Battalion that was designed under MAJ Bigham’s tenure. He also designed the Tactical Athlete Performance Assessment (TAP-A) at the Army Wellness Center to truly test baseline strength for the tactical athlete necessary to move under loads at 30% of their body weights. He was the Army Male Athlete of the Year in 2016 and 2017 NSCA TSAC-F facilitator (Strength Coach) of the Year. He is a two-time raw world master’s powerlifting champion (2015 & 2016) with the International Powerlifting Federation (IPF, IOC) and finished 3rd place in the world in 2019. Also, he currently holds the Squat WR in the IPF and the WR Squat, Deadlift and Total in the IPL. He is a 4x national champion and a 5x member of Team USA Powerlifting. Donny earned his Bachelor of Science degree in Physical Education from University of SC and his Masters degree in Sports Management with a concentration in Coaching Theories from American Military University. He will begin the PhD track in Human and Sport Performance at Rocky Mountain University in the Summer of 2021. Donny is currently partnering with Sorinex to Develop the Tactical Athlete APP that will ensure every person in uniform (military & 1st responders) has a daily training plan that is tiered individually to maximize the God given potential to physically and mentally dominate any task required of them! In this episode Donny talks about: The challenges of changing culture. The logistics of building and running the Tactical Athlete Performance Centre. The future developments of Military performance training. Resources discussed: NSCA TSAC Report NSCA Essentials of Tactical Strength and Conditioning Starting Strength by Mark Rippetoe. Triphasic Training by Cal Dietz You can stay up to date with Donny via social media on YouTube and Instagram. You can also contact him via email at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
April 9, 2021
Nate Palin (FitOps): Tactical Fitness and Supporting Veterans.
Nate Palin is a professional strength and conditioning coach and Army veteran, serving 7 years in the 2nd Ranger Battalion. He is the Director of Education for FitOps Foundation, a non-profit organization committed to improving the physical and mental health of veterans by creating purpose and community through the power of fitness.  Nate began his coaching career in 2010 as owner of The Movement Project LLC, an entrepreneurial personal training effort, then narrowed his focus to tactical strength and conditioning as a performance specialist for EXOS in Washington, DC in 2012. Nate coached Special Operations Forces at Joint Base Lewis-McChord from 2015 to 2018 before managing the National Strength and Conditioning Association’s (NSCA) Tactical program.  Over the course of five combat deployments in support of Operations Enduring and Iraqi Freedom, and as a special operations and tactical performance expert, Nate experienced the military’s performance shortcomings firsthand, observing the need for enhanced physical training to better support mission critical tasks.  Nate believes that through Adventure, Performance, and Discomfort (getting comfortable being uncomfortable), relentless growth and learning can be fostered. Nate approaches coaching and training with an enthusiastic intensity, always willing to step outside his comfort zone and get “uncomfortable.” As the Director of Education at FitOps Foundation, Nate’s mission is to train and equip Veterans - in and out of the classroom - to be Certified Veteran Fitness Operatives (CVFO’s). Nate’s personal experience with the fitness and human performance communities is tied tightly with his role at FitOps - facilitating a continuum of coaching opportunities for veterans seeking renewed purpose.  In addition to coaching and his role at FitOps Foundation, Nate is a speaker, author, rapper and father of one. He is the co-author of Preparing for the Army Combat Fitness Test for Human Kinetics and the NSCA, and is an adjunct professor for CalUPenn’s graduate program in tactical strength and conditioning. In this episode Nate talks about: Why he decided to pursue a military career and specifically the Ranger Regiment. His thoughts on training and how he has seen the strength and conditioning field evolve. His role as director of education at FitOps Foundation and how they are serving and empowering veterans.  Resources discussed: Talk like TED by Carmine Galo Spy the Lie by Philip Houston You can follow Nate on Instagram @Natepalin or contact him via email at To find out more about the FitOps Foundation and the work they are doing to support veterans check out their website at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
April 2, 2021
Tyler Christiansen (USAF): Developing Human Performance
Tyler Christiansen is a veteran U.S. soldier currently employed by the U.S Air Force working as the Human Performance Director. Previously, Tyler was the Tactical Strength and Conditioning (TSAC) Program Manager at the National Strength and Conditioning Association (NSCA). Christiansen has worked with tactical athletes in the Special Operations Forces (SOF) community, including the 7th Special Forces Group, a Special Missions Unit in the greater D.C. area, as the TSAC Coordinator at the NSCA, as an Exercise Physiologist at the Army Physical Fitness Research Institute, and as a contractor in Baghdad, Iraq. Additionally, Christiansen has worked with sport athletes at Iowa State University, Illinois State University, and the Colorado Rockies Major League Baseball (MLB) organization. He is also a Certified Strength and Conditioning Specialist with Distinction (CSCS,*D), a Tactical Strength and Conditioning Facilitator with Distinction (TSAC-F,*D) and a Registered Strength and Conditioning Coach with Distinctions (RSCC*D). He was recognized as the National Strength and Conditioning Association’s 2019 Tactical Strength and Conditioning Practitioner of the Year. The view presented are those of Tyler’s and do not necessarily represent the views of the Department of Defense or any of its components In this episode Tyler talks about: His role as a Tactical strength and conditioning co-ordinator and later Manager with the NSCA. How has training within tactical strength and conditioning has evolved over the last 12 years. The cultural difference between working with the USAF and Army. How he measures programme success. Resources discussed: Healthy Gut, Healthy You by Dr Michael Ruscio You can stay up to date with Tyler via social media on Instagram and Twitter or can contact him via email at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
March 26, 2021
Chief Dan Kerrigan and Captain Jim Moss (Firefighter Functional Fitness): Helping Fire Fighters Become Better.
Dan Kerrigan is the co-author of the best-selling book Firefighter Functional Fitness and Fire Chief of the Upper Providence Township Fire Department in Montgomery County, Pennsylvania. He is a 35-year fire service veteran, certified peer fitness trainer, certified group fitness instructor, advocate for firefighter health and fitness, and international presenter on the topic. He serves as an at-large director on the International Association of Fire Chiefs’ “Safety, Health, and Survival” section where he works regularly with national and international organizations on strategies to improve firefighter health and wellness. Dan is also an adjunct professor at several universities where he teaches fire service administration, leadership, strategic planning and emergency management courses at the graduate and undergraduate level.  Jim Moss is a fire captain and paramedic for the Metro West Fire Protection District in St. Louis County, Missouri. A 16-year veteran of the fire service, his passions include leadership, training, mentorship and fitness. Jim is the bestselling author of Firefighter Success: 20 C’s to Firefighter Excellence, and the co-author of Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity. He is also the host of the Firefighter Success Podcast. Jim is a contributor to multiple fire service publications, including Fire Engineering Magazine and He has shared his message at FDIC International, Firehouse, the International Society of Fire Service Instructors, the National Volunteer Fire Council, International Association of Fire Chiefs, and with fire departments nationwide.   In this episode Dan and Jim talk about: The creation of Firefighter Functional Fitness How they came to write a book a the logistics involved in this. How they are helping to roll out health and fitness across multiple fire departments. Resources discussed: Firefighter Success by Captain Jim Moss You can stay up to date with Dan and Jim via social media on Instagram, Facebook and Twitter at @FirefighterFFit and their YouTube channel: Firefighter Functional Fitness. If you are interested in working with or speaking with Dan and Jim you can contact them via their website or via email at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
March 12, 2021
Dr. Trent Nessler (Rebound Vitality): ACL Injury and Movement Screening.
Dr. Trent Nessler is the President of Rebound Vitality, Senior Sports Medicine Contributor for SportsEdTV and the founder | developer of the ViPerform AMI™ & ViPerform AMI™ Return to Sport, ACL Play It Safe and Run Safe programs. Trent holds a bachelor’s degree in exercise physiology, a master’s in physical therapy, and a doctorate with a focus in biomechanics and motor learning.  Dr. Nessler has been a sports medicine physical therapist for 23+ years working with athletes at all levels from the pros to weekend warrior.  Dr. Nessler is co-developer of a 3D movement assessment (ViPerform AMIä) that is used by 450+ pro teams, colleges and organizations, has been used to assess over 25K athletes in the US and is used in several national research projects.  Dr. Nessler is a published researcher and author of a college textbook, speaks internationally on the topic of ACLs and injury prevention and serves as a consultant for professional teams and organizations. As a sport’s physical therapist, avid weight lifter (40+ years) and competitive Brazilian Jiu Jitsu purple belt, Dr. Nessler is always looking for ways to apply the latest science to optimize outcomes and enhance athletic performance. In this episode Trent talks about: What drew him to a career in physical therapy. His work around ACL Rehabilitation. The development of his Athletic Movement Index (AMI). His current work with Rebound Vitality and how they are serving the first responder community.  Resources discussed: Anatomy and human movement - Nigel Palastanga and Roger Somaes  Manual Muscle Testing - Elizabeth Kendall You can stay up to Trent via social media on Instagram @bjjpt_acl_guy and Twitter @ACL_prevention If you are interested in working with Rebound Vitality you can contact them directly at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
March 5, 2021
Chriss Smith (Trident Mindset): Enhancing Mental Toughness.
Chriss Smith is a former Navy SEAL where he served for over a decade within the SEAL Teams and other Special Operation units. Upon leaving the military, Chriss has engaged within a range of entrepreneurial ventures including his gym Trident Athletics where his goal is to inspire, motivate and help people achieve confidence and long lasting health. Chriss is also the CEO and cofounder of Trident Mindset, a performance company aimed at helping people become mentally tougher and more resilient.  Chris has also keeps his competitive fires stoked by competing in some of the toughest Ultra endurance and adventure races on the planet, including: The Eco Challenge in Fiji, "GODZone" a 650km adventure Race in New Zealand and Primal Quest, a 465-mile 10-day adventure race.  In this episode Chriss talks about: His military career. His thoughts on mental toughness. Why he created Trident Mindset. How people can train to enhance mental toughness and some of the common faults people make. Resources discussed in this episode: Garmin connect Day One Journal You can contact Chriss directly at or reach out through his website You can also follow Chriss and get daily lessons on Mental toughness on Instagram - @tridentmindsetofficial If you want to check out the course at Trident Mindset and get a slight discount for listening to this podcast then click HERE. Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
February 26, 2021
John Hofman (Southern California University): Lessons Learnt Over a Decade Helping Fire Fighters.
Coach John Hofman, MS., CSCS*D, TSAC-F*D is one of leading experts in the field of Firefighter Health and Wellness and currently serves as the Director of Tactical Strength & Conditioning Specialist for Southern California University Health Systems. Prior to going SCU, Coach Hofman spent 10 years as the strength and conditioning coach for the Sacramento Fire Department, where he oversaw the Wellness Centre, coordinated the department’s medical and fitness assessments, developed recruit fitness training, pre-employment medical and fitness evaluations and assisted with the department’s 20-certified Peer Fitness Trainers. In addition, Coach Hofman was the 2018 recipient of the National Strength and Conditioning Association TSAC Practitioner of the year Award. This award is given to a TSAC educator and practitioner who has made noteworthy contribution to the teaching and practical application in the field of tactical strength training and conditioning. In this episode John talks about: How his career started working with firefighters. Some of the biggest challenges he faced in the early part of his career. How his programme and his own philosophy changed over the 10 years he worked with the Sacramento Fire Department. His new role working Southern California University.  Resources discussed in this episode: The Daily Stoic by Ryan Holiday You can contact John directly via Email at or the SCU website at You can also follow John via social media on Instagram and Facebook Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
February 19, 2021
Megan Lautz, RD and Maureen Stoecklein, RD (Wellness Professionals in Fire and Rescue): Nutrition For Fire Fighters.
Megan Lautz is a Registered Dietitian and Personal Trainer with a Masters in Sports Nutrition. While a civilian, Megan has strived to understand the challenges firefighters face when trying to stay healthy. She has trained for and passed CPAT, completed a 24 hour ride-along, and is involved in fire recruit training and nutrition. Megan also provides healthy dinner demonstrations, nutrition roundtables, workouts, and mobility sessions to career firefighters out in the field. Megan’s mission is to help firefighters perform better, recover faster, and live longer. Maureen has served as a registered dietitian for over 25 years and a full-time firefighter/paramedic for 20 years. While serving as a firefighter, she is the Director of Nutrition at Barwis Methods Training Facility in Plymouth MI, and served three seasons as Team Dietitian for the New York Mets baseball organization. An accomplished athlete, Maureen understands the importance of solid nutrition for optimum performance. She was selected as one of four women in the United States to represent Brawny Paper towels Strength Has No Gender Campaign and was featured in Crain’s Business Magazine. Maureen’s passion for nutrition and fitness and the many athletes, coaches, mentors and colleagues she has met along the way inspire her to share her love of healthy food and insights to help other succeed! In this episode Megan and Maureen talk about: An overview of their roles as dieticians within a fire department. Their individual philosophies around nutrition. The biggest health challenges faced by firefighters. The impact they have made in their individual departments. How they see the role of dieticians in fire departments developing over the next 5-10 years. Resources discussed: TSAC Report Precision Nutrition Angie Asche - @EleatNutrition on both Instagram and Facebook Fire House fresh recipe book You can contact Megan via  email at if interested in nutrition consulting or check her out on Facebook and Instagram  @Rescue.RD  You can follow Maureen on Instagram: @MaureenStoeckleinRD or via Facebook: Maureen Stoecklein RD Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
February 12, 2021
James Cruickshank (SPEAR Physiotherapy): Common Running Injuries.
James is a performance physiotherapist working in private practice with recreational and elite athletes in a wide range of sports. He has over 13 years of experience, initially working in the NHS in a rotational post whilst spending the later years in seconded musculoskeletal positions. For the last 7 years he has  worked at SPEAR – private sports specialist physiotherapy department looking after Scottish Institute supported athletes as part of a multi-disciplinary team.  In 2014 James had the opportunity support Tuvalu in the role of lead physiotherapist during the Glasgow Commonwealth Games and supported Scottish squads in the preparation to both the 2014 Glasgow games and 2018 Gold Coast Games. In this episode James talks about:  Why he pursued a career in Physiotherapy. His interest in running related injuries. The most common running injures and how these vary by athlete experience level. The mechanisms behind injuries and how they typically present. Advice on how to manage minor injuries and return to running. Resources discussed in this episode: Books - You can run pain free by Brad Beer Anatomy for Runners by Jay Dicharry  The lost art of running by Shane Benzie ROAR by Stacy Sims Website -  APP -  Metronome timer Coachs eye You can stay up to date with James via his Blog – or follow him on Facebook - Jamescruickshankphysiorun and Instagram at @physiorun or @spear_sportsinjuryclinic If you are interested in picking up any of the courses James has created you can do so at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
February 5, 2021
Dr. Filip Kukic (Abu Dhabi Police): Research and Body Composition in Police Officers.
Dr Filip Kukic started out his athletic career in sprint kayak where he competed from age 9 until 16 when he transferred to competitive rowing for 2 years before making a return to sprint kayak. He competed internationally in both sports representing the Serbian National team. To enhance his understanding of physical performance, Filip completed both his Bachelor and Master degrees within the Faculty of Sport and Physical Education, Belgrade, Serbia. During his time here he served as a student assistant in the department of biomechanics.  In 2014, he was presented with an opportunity to work for the Abu Dhabi Police department as physical fitness instructor. Over the last 7 years Filip has achieved several milestones including developing the physical fitness standards for the annual fitness assessment of Abu Dhabi police. Alongside colleagues, he developed the physical fitness research branch within his testing section. This also included the development and implementation of 8 weight loss courses for police officers. Recently he developed a trainers course to provide secondary education to officers who wanted to become physical fitness facilitators and instructors. As well as being a practitioner, Filip has worked extensively to implement research in to his department which included him completing his PhD. This has led to him publishing several papers on officer performance and body composition alongside building collaborative links with researchers within Australia, Canada and the United States.  In this episode Filip talks about: What prompted him to focus his research within tactical populations. His current role within Abu Dhabi Police force. His research in to body composition and its impact upon officer performance. Resources discussed in this episode: NSCA Essentials of strength and conditioning textbook ACSM Exercise testing and prescription textbook - Mladen Jovanovic You can contact Filip via email at or via his social media channels on Linkedin, Facebook or Instagram  You can also stay up to date with Filip's research via his Research Gate profile.   Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
January 29, 2021
LT. Chris Marella (4th Shift Fitness): Submaximal Training and Incentive Based Fitness in The Fire Service.
Lieutenant Chris Marella's career in the fire service began in 2003 as a part time/ paid on call firefighter EMT-B for a combination department in the western suburbs of Chicago. Over the next 5 years Chris completed his paramedic certification and worked in several departments as a paid on call, contract paramedic and full time firefighter. In 2008 Chris moved to his current fire department in the suburbs of Chicago working alongside 138 fire personnel across 7 stations to serve a a community of 130 thousand residents.  Growing up Chris was a multi sport athlete with a main focus on hockey. This passion for sport and fitness led to Chris achieving his NSCA CPT qualification in 2012. Chris is the owner of 4th Shift Fitness, a company he started to positively impact the fire service through education and training via in station and hands on seminars.  His goal is to reach as many departments and individuals as possible to inspire, educate or coach through their fitness journey. Chris also helps to serve the firefighter community through Devote December and Spring 4 Change which he created with Annette Zapp of FireSQFitness  to shine a spotlight and provide support for firefighter and dispatcher suicides.  In this episode Chris talks about: Setting up an incentive based fitness programme. His thoughts on submaximal training and how it can help firefighters sustain performance throughout a long career. His work as part of Devote December and Spring for Change which bring awareness to firefighter and dispatcher suicides as well as providing information and tools for those in need. Resources discussed in this episode: Conscious coaching by Brett Bartholomew Servant Leadership by Robert K. Greenleaf stay up to date with Chris via his website  or on social media at @4thshiftfitness on both Instagram and Facebook. You can also contact him via email him at or listen to his podcast at Tailboard Talk a 4th Shift Fitcast Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
January 22, 2021
Dr. Daniel B. Bornstein (The Citadel): Physical Activity is a National Security Issue.
Dr. Daniel B. Bornstein is the Founding Director of the Center for Performance, Readiness, Resiliency, and Recovery (CPR3) and is an Associate Professor in the Department of Health and Human Performance at The Citadel, The Military College of South Carolina. Dan’s Ph.D. and current research agenda is on effective strategies for increasing population-levels of physical activity in order to improve fitness, health and national security. Dan has published extensively in leading peer-reviewed scientific journals and presents regularly at national and international scientific conferences. Dan’s research has been featured in over 130 media outlets worldwide, including USA Today, Newsweek, Stars and Stripes, and National Public Radio. Based on his research, Dan has provided numerous briefings to senior military personnel and lawmakers, including briefings at The Pentagon and on Capitol Hill. In addition to his research, Dan has held national leadership positions including: Project Coordinator for the U.S. National Physical Activity Plan from 2009-2014, Chair of the American Public Health Association’s Physical Activity Section from 2015-2016, and is currently Chairing the Expert Advisory Panel to develop a Military Sector for the U.S. National Physical Activity Plan. With a few drinks in him, Dan will tell you he was a great sport and tactical athlete, but don’t believe him. However, he did play soccer and lacrosse competitively, was a champion bodybuilder, and spent 8 years in the fire service. Dan is married to the love of his life, Meghan. Together they have two children Mia (12) and Jake (11). In this episode Dan talks about: His move from practitioner to academia. The development of the Centre for Performance, Readiness, Resiliency and Recovery (CPR3). His current research projects.  The academic programmes in tactical performance and resiliency offered by The Citadel. Resources discussed in this episode: Muscle and Motion app Headspace app You can reach out to Dan via Linkedin or through his personal email at If you want to find out more about the Centre for Performance, Readiness, Resiliency and Recovery (CPR3) at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
January 15, 2021
Dr. Rob Orr (Tactical Research Unit): The Impact of Load Carriage.
Dr Rob Orr joined the Australian Army in 1989 as an infantry soldier before transferring to the Australian Defence Force Physical Training Instructor (PTI) stream. Serving for 10 years in this stream, Rob designed, developed, instructed and audited physical training programs and physical education and rehabilitation courses for military personnel and fellow PTIs from both Australian and foreign defence forces. Rob subsequently transferred to the physiotherapy stream where his role included the clinical rehabilitation of defence members and project management of physical conditioning optimisation reviews. Serving as the Human Performance Officer for Special Operations before joining the team at Bond University in 2012, Rob continues to serve in the Army Reserve as a Human Performance Officer and as a sessional lecturer and consultant. Rob is the director of Bond University’s Tactical Research Unit, a unit with international collaborations designed to provide research, consultancy and education services to tactical professions around the globe. Dr Orr’s fields of research, consultancy, and education provision spans physical conditioning, reconditioning, rehabilitation and injury prevention for military, law enforcement and protective services across their occupational lifespan (initial trainee to specialist). Generally focussing on the tactical population, Rob is actively involved in research with the Australian and foreign defence forces, an extensive list of law enforcement departments (both national and international), and firefighters / first responders. Dr Orr has served on the organising committee for the 4th and 5th International Congress on Soldiers’ Physical Performance and on the scientific committees for the occupational branch of the Australian Physiotherapy Association Conference and World Physiotherapy Congress. Dr Orr is also Chair of the organising committee for the 4th  Physical Employment Standards Conference to be held in 2022 at Bond University, Australia. With over 150 peer reviewed publications, 30 Technical Reports and 200 Conference presentations, Rob has presented his work both nationally and internationally and has been invited to present several keynote presentations at internationally renowned research facilities and congresses. Winning awards for research outcomes, publications and teaching, Rob recently won Bond University’s prestigious Vice Chancellor’s Award for Research Excellence in 2020. In this episode Rob talks about: What are the demands of load carriage. The impact upon tactical personnel from an injury and performance standpoint. What’s next? Where is the research going? The common faults people commit when training for load carriage. His recommendations for appropriate training around load carriage. Some of the other research projects he and the team at the Tactical Research Unit are undertaking. Resources discussed: TSAC Report The Commando - The life and Death of Cameron Baird, VC,MG You can contact Rob via Linkedin or Researchgate or stay up to date with the work of the Tactical Research Unit through their website or Linkedin and Facebook pages. 
January 8, 2021
Andy Hall (Robert Gordon University): High Intensity Interval Training.
Andy has worked in both Further and Higher education for the last 8 years within the areas of Fitness, Health and Exercise, Sport and Exercise Science and Sport Coaching. He was previously the programme leader for both HNC and HND levels for a Fitness, Health and Exercise course at College, and has recently been appointed as the Course Lead on the BSc(hons) Sport Coaching programme at Robert Gordon University. He possess prior experience playing rugby for the Scottish Rugby Union (U-18 level), have undertaken an internship in Strength and Conditioning in line with UKSCA accreditation, and have performed various roles as a Sport and Exercise Scientist, Sports Nutritionist, and Teaching Fellow for an array of sports, clubs and academic institutions. He holds a 1st Class BSc(hons) in Strength and Conditioning, a Masters by Research with a focus on the effects of High Intensity Interval Training, a Post Graduate Certificate in Education, and have recently completed my PhD viva within the areas of Sprint Interval Training and Physical Performance. His research interests include sprint interval training, high intensity interval training, autoregulation, exercise performance and areas of health physiology. In this episode Andy talks about: The history of high intensity interval training (HIIT). The health and performance benefits of HIIT. The common faults people make when implementing HIIT. His recommendations for programming HIIT  training within Military and first responders. Recommended Resources: Essentials of Strength Training and Conditioning by Haff and Triplett Google Scholar - High intensity interval training Google Scholar  - Sprint interval training You can contact Andy directly either through Email: or on social media at: Twitter: @Andy_Hall9 Linkedin: Andy Hall ResearchGate: Andy Hall Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
December 4, 2020
Ari Knazan and Jason Rebsch (Invictus LEO): Brazilian Jiu Jitsu and Law Enforcement.
Ari Knazan and Jason Rebsch founded Invictus in an effort to educate police officers and departments on the importance of Jiu Jitsu for law enforcement personnel. Ari Knazan has over 30 years experience in the martial arts and is a 1st degree black belt under Keith Owen (Brazilian Jiu Jitsu) and a 5th degree Black Belt under Steve Hiscoe (Japanese Jiu Jitsu), both which Ari credits to saving his life on a number of occasions.  In addition to being a proud member of his city’s police force, he also operates a full time Jiu Jitsu academy and several online businesses which all revolve around personal safety, combative training and tactical awareness. Ari also is the host of Torvus Podcast, which aims at exploring the lighter side of life and runs Chaos Tactica: watches and BJJ rings Jason Rebsch Has 24 years combined police experience and is a Black Belt and Instructor under Brian Marvin of Renzo Gracie Houston. Currently is assigned to the Criminal Investigation Division of his Department and has previously served as Patrol Sergeant and SRT Team Leader among other positions. Jason is also responsible for teaching Patrol, Active Shooter and Defensive Tactics at his agency. Jason has trained Jiu Jitsu for nearly 12 years and has competed at all levels. Jason is also the creator of @BJJCop whose goal is to encourage Police Officers to begin training Jiu Jitsu by demonstrating the effectiveness of Jiu Jitsu in Law Enforcement.  In this episode Ari and Jason talk about: Their choices to follow a career in Law Enforcement. Their journey in to BJJ. Real world examples of how BJJ is effective in Law Enforcement. Why they created Invictus. Recommendations and things to consider when trying to implement a BJJ training programme in your department. Resources: Research Paper - Why cops don't train Research Paper - How Jiu Jitsu is saving lives in Law Enforcement Chad Lyman - Code 4 concepts (Youtube Channel) Jocko Willink - Jocko Podcast David Goggins - website Gary Vaynerchuk - website You can contact Ari and Jason through the Invictus LEO website:  and you can  email them at Social media - Youtube channel - Invictusleo Instagram - @invictusleo_official Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
November 27, 2020
Dr. Nick Barringer (West Point Military Academy): Nutritional Research in the Military.
LT Colonel Nick Barringer is an expert on nutrition and performance for the tactical athlete.  Nick currently researches and serves as an assistant professor at the United States Military Academy.  Previously while working at the United States Army Research Institute of Environmental Medicine he researched Warfighter nutritional requirements in differing environments to include deployed Special Operators. Prior to that, he taught performance nutrition at the Army-Baylor Graduate Program in Nutrition. Nick served in the 75th Ranger Regiment as a member of the Ranger Athlete Warrior (RAW) program where he oversaw the nutrition and aspects of the physical training of Rangers.    Nick received his undergraduate degree in dietetics from the University of Georgia and his doctorate in kinesiology from Texas A&M.   Nick is passionate about improving nutrition and performance in tactical athletes and has the unique perspective of a researcher, teacher, and practitioner having deployed to both Iraq and Afghanistan so he best understands both the academic and applied demands of the tactical athlete.  Nick has presented at both national and international conferences on tactical athlete nutrition and performance and his research has appeared in multiple media outlets such as Science Daily and Men’s Journal. In this episode Nick talks about:  His role in the 75th Ranger Regiment as part of the Ranger Athlete Warrior Program.  The energy demand of different training schools and the impact of calorie deficits on force production.  His role at West Point.  The impact of Omega 3 and Vitamin D on soldiers resiliency and mood.  Other research projects he is currently engaged in.   Resources discussed in this episode:  Books -  Endure by Alex Hutchinson  Game Changer by Fergus Connolly  The Process by Fergus Connolly  Websites-  Martin Rooney - Training for warriors  Jeff Martone - Tactical Athlete  Dr. John Berardi - Precision Nutrition  Prof. Stuart Philips - Twitter  Dr. Lee Margolis - Researchgate  You can stay up to date with Nick and his work via social media where he is Nick Barringer PhD, RDN on Facebook and on Instagram and you can also email him direct at  Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
November 20, 2020
Joseph Warwick (Ceteris Paribus Performance): Training Practices within British Fire Fighters.
Joe Warwick is an experienced Strength and Conditioning coach having previously worked in the Academy system at London Wasps before being appointed as the Head of Strength and Conditioning/performance manager for Chelsea FC Women's team. Looking for a new challenge Joe transitioned in to a career as a firefighter with the  London Fire Brigade.  In addition to working as a fulltime firefighter Joe is also a student at University College London where he is undertaking a MSc Sport, Health and Exercise Medicine, Where he is engaged in key research within first responder organisations. In this episode Joe talks about: His experience of moving from performance sport in to the London Fire Brigade. His thoughts on the physical demands placed on firefighters and how to train for this. The current training practices within British firefighters. His key advice to managing training for anyone involved within the British fire service. Resources discussed in this episode: Books - Bad Science by Ben Goldacre When Breath becomes Air by Paul Kalanithi  Apps- Fitr woman - Fitr coach - Website - You can stay up to date with Joe and his work via his website at: or via social media where he is @CPPerformUK – on Facebook, Instagram and Twitter   or via LinkedIn: Joseph Warwick Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
November 13, 2020
Wendy Lund, RN, MSc. (Wellth Management): Mindfulness in First Responders.
With over 3 decades of experience as a professor of health sciences, Wendy Lund understands the physiology and pathophysiology of ease and disease.  She became concerned over the educational gap that existed in preparing first responders to engage with trauma and tragedy and the growing number of deaths by suicides in vulnerable populations. Motivated to fill this gap, Wendy went back to school in her early 50's. Her graduation in 2017 from the University of Aberdeen makes her one of very few globally with a MSc in mindfulness studies. Her research built a case for why proactive strategies matter in training and sustaining a resilient mind. Grateful for her career in academia, she retired early to provide others with an understanding of how to create and cause your mental health, not simply avoid disease. She founded Wellth Management to fill a gap and inspire individuals and organisations to redefine wealth using evidence-based theory and strategies to create wellness and build stress tolerance. In this episode Wendy talks about: Her definition of mindfulness. Her decision to return to education to pursue a MSc in mindfulness studies. Why mindfulness and being present is important for first responders. Steps to implement mindfulness in to daily practice. The creation of her company Wellth Management and her free resource: Reach for Resiliency.  Resources discussed in this episode: Books -  Man's Search For Meaning by Viktor Frankl The Mindful Path to Self-Compassion by Christopher Germer Silver Linings: Stories of Gratitude, Resiliency and Growth Through Adversity by Janice Landry Courses-  Reach for Resiliency  Public Health & Safety Worker Content & Conversation Course for Friends and Family You can stay up to date with Wendy and her work via her website at: or via social media on Twitter: @WorkWithHeartWM and @WLund100  or via LinkedIn: Wellthmanagement Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
November 6, 2020
Captain Mario Knapp (Tactical Rope Safety): Scenario Based Training.
Mario Knapp is a 26-year veteran of one of the largest police agencies in South Florida. He is currently assigned as the Captain of the Warrants Bureau. Previous assignments include being assigned as Training Bureau Captain, Kendall District Captain, Northside District Captain, commander of the Robbery Intervention Detail (RID), Platoon Commander of the Port of Miami, Sergeant in the Tactical Narcotics Team (TNT), and a full-time Special Response Team (SRT) member.  He has been assigned to the Department's Training Bureau in every rank, where he supervised and oversaw all in-service and advanced departmental training matters, to include tactical and force-related training programs within the department, and served as the Departmental expert in use-of-force. As both a Lieutenant and Sergeant, he oversaw the Department’s TASER CEW, Defensive Tactics and Firearms programs. Mario is a certified Defensive Tactics Instructor, Advanced Firearms and Sub-machine gun Instructor, Rappel-Master Instructor and Close Quarter Battle Instructor. Mario has also served as a member of the Training Advisory Board for multiple police product manufacturers.  In this episode Mario talks about: His experience of teaching within law enforcement. His approach to training and how he breaks down his training cycles. How he sets up training scenarios to achieve a specific training response. The challenge of time and funding on officer training. The key lessons he has learned over his career. App recommendation: Creative Live You can contact Mario at or check out his website at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
October 30, 2020
Trent Greener (EXOS): Managing Human Performance Within Special Operations.
Trent Greener is an EXOS contractor and currently serves as the Human Performance Program Coordinator at NATO Special Operations Headquarters.  Previously, he served as the Human Performance Coordinator for multiple Human Performance teams that worked with the United States Army Intelligence Support Activity (USAISA) throughout the greater Washington DC, Virginia, Maryland area.  Before joining the special operations community, Trent spent 25 years in USA collegiate athletics as a Sports Performance Coach at: Purdue University; Northern Illinois University; University of Wyoming (1992-1999; and again from 2009 – 2014), Oregon State University and the University of Washington. He has trained nearly every available college athletic team, both male and female and has helped well over 100+ athletes move directly from college into the National Football League, National Basketball League and Major League Baseball and other elite level athletic platforms all over the world. He holds a Bachelor of Science and Master of Science in Physical Education from the University of Wyoming. I also hold certifications from the US National Strength and Conditioning Association: Certified Strength and Conditioning Specialist (CSCS); Registered Strength and Conditioning Coach with *Distinction (RSCC*D) and a Level 1 certification with United States American Weightlifting (USAW1). Formerly, he has been a competitive powerlifter in the 181, 198 and 220lbs class; a competitive bodybuilder and road cyclist in USA Cycling. In this episode Trent talks about: His move from college strength and conditioning to human performance within special operations. Putting together and managing a human performance programme within special operations. The key lessons he has learnt from his years of experience working with tactical personnel.  Resources discussed in this episode: The human performance resource centre (HPRC) -  A great source for military-specific evidence-based Total Force Fitness information. NSCA's Essentials of Tactical Strength and Conditioning - Textbook NSCA TSAC Report - The TSAC Report is comprised of exclusive content for tactical facilitators and professionals, and is delivered in quarterly, electronic issues. You can reach out to Trent via his social media channels on Twitter @CoachTGreener and Instagram @realcoachgreener Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
October 23, 2020
Annette Zapp (FireSQFitness): Mental Health in Fire Fighters.
A 16-year veteran of the fire service,  Annette Zapp holds the rank of Lieutenant and owns FireSQFitness, a coaching business dedicated to the physical and mental health and wellness of fire fighters worldwide.  She earned a master’s degree in Biochemistry and Molecular Biology from the University of South Dakota School of Medicine and is also credentialed as a NSCA CSCS and TSAC-F, Precision Nutrition Level 1 Coach, a CSNS through the Society of Neurosports and a CISSN through the International Society of Sports Nutrition. She was recently named to an Illinois Senate task force focused on mitigating first responder suicide. Annette is an adjunct faculty at the University of Denver in the graduate program for Sport Coaching and is a proud member of the panel of experts that recently reviewed and revised the TSAC Practitioner Course for the NSCA.   She is also a highly sought-after public speaker and has appeared on a dozen podcasts in the last year. In this episode Annette talks about: Her transition from the fitness industry to the fire service. The current state of mental health in firefighters and shares her own story with us. How to build resilience in firefighters. The biggest obstacles to implementing wellness programmes in to fire departments. Book recommendation: The Beauty of a Darker Soul: Overcoming Trauma Through the Power of Human Connection by Joshua Mantz You can contact Annette via her Website at and E-mail: Stay up to date with Annette via her social media channels at: Instagram: @firesqfitness Twitter: @firesqfitness Facebook: @firesqfitness Make sure to check out Devote December on Instagram @devotedecember, a collaboration between Annette and Chris Marella of 4thshiftfitness to bring awareness to Fire and EMS suicide and mental health. Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
October 16, 2020
Susan Lopez, RD (Tactical Dietitian): Nutritional Recommendations For The Tactical Athlete.
Susan is a seven-year Army veteran who served between 2000 and 2007 in both the Army Reserves and Active Duty with two deployments in support of Operation Enduring Freedom and Operation Iraqi Freedom (2002  – 2003; 2004 - 2005).   Susan currently works with the Army’s Health and Holistic Fitness Program bringing education centered around nutrition and lifestyle to frontline forces.  Daily she works alongside soldiers at the ground level to ensure a force that is ready to perform at all times.  Susan also owns a private practice working with military entrant hopefuls, police, and firefighters. Susan received her bachelor’s degree and completed a 900-hour internship with the University of Houston in Texas before becoming a registered dietitian.  She then went on to become part of the less than 1% of dietitians to hold a board certification in Sports Nutrition.  For almost a decade, Susan has been creating programs for tactical athletes including firefighters, police officers, and military service members.  She is currently finishing her Master’s in Exercise Science at Concordia University, Chicago. In this episode Susan talks about: What her role as a tactical dietitian entails. Her general nutritional recommendations as well as common nutritional faults within the Military. Her recommendations for first responders on how to manage energy balance throughout their shift. Advice to anyone considering a career as a tactical dietitian.   Book recommendation: Intuitive Eating by Evelyn Tribole & Elyse Resch Practical sport nutrition by Louise Burke Metabolic efficiency training by Bob Seebohar You can follow Susan via her Instagram account @tactical.dietitian or you can contact her for any help and support via her website at If you want to find out more information regarding the nutrition within tactical populations check out Susan's podcast at The Performance Dietitian Podcast Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
October 9, 2020
Dr. Allison Brager (US Army): Sleep Science.
Major Allison J. Brager is a neuroscientist for the United States Army. She has worked at the storied Walter Reed Army Institute of Research outside Washington, DC. where she and her team have leveraged sleep science discoveries to provide fatigue management solutions to the frontlines.  At present, she is an athlete of the Army's Warrior Fitness Team and serves as the battalion’s Director of Human Performance and Outreach Education. She sits on fatigue management working groups for the Office of the Army Surgeon General, the United States government, and NATO. She is also under candidate selection for the Army Astronaut Program in order to do research on the International Space Station. This past March, she was deployed to New York City to co-lead the COVID-19 clinical testing laboratory of the field support hospital established at the Jacob Javits Convention Center. Allison Brager is also a CrossFit "OG," dating back to 2011. She was on a 2013 and 2015 CrossFit Games team and competed as an individual in 2012 and 2014 Southeast CrossFitRegionals.  Her popular science book, "Meathead: Unraveling the Athletic Brain," which she started writing after the 2013 CrossFit Games and had it published right before the 2015 CrossFitGames, bridges her own athletic anecdotes with the latest neuroscience and "biohacks" of elite performance. On this episode Allison talks about: Her decision to join the Military. The various roles and opportunities within her career so far from leading in a clinical laboratory during Covid-19 in New York to being a member of the Army warrior fitness team and being put forward for the Army Astronaut programme. The benefits of sleep as well as the risks of not getting enough sleep. The importance of sleep quality and quantity. How people can set themselves up for the best possible nights sleep. Book recommendations from this episode: Lincoln on leadership by Donald Phillips How to win friends and influence people by Dale Carnegie You can follow Allison via Instagram @docjockzzz as well as checking out her book Meathead: unraveling the athletic brain by Allison Brager Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
October 2, 2020
Shannon Maclachlan (Train Her): Understanding Female Physiology to Maximise Performance.
Shannon is a veteran of the New Zealand Defense Force (NZDF) having served with the Royal New Zealand Signals Corps (RNZSigs)as an electronic warfare operator before moving over to the physical training corps as a PTI.  With over 18 years of experience as a strength and conditioning coach her lifestyle and family life with her husband, who is a serving special forces soldier, and her two sons revolve around sport, health, physical fitness, adventure and hunting. Aside from her work with military personnel, Shannon has trained sportsmen and women from grassroots to national level. Which Shannon complements with her own competitive background having competed in numerous sports, multisport races, power lifting and body building events. In this episode Shannon talks about: Her early career and her drive to become a PTI. Some of the main faults she sees when it comes to training female athletes. Understanding female physiology to maximize performance training. Her drive to build and launch her own company: Trainher. Recommended Apps: Fitr woman - Fitr coach - You can keep up to date with Shannon on her Instagram page @trainher_athletic_performance  You can also reach Shannon through her website at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
September 25, 2020
Dr. Kelly Kennedy (Fit -To-Enforce): Helping to Educate and Train Police Officers.
Kelly Kennedy, PhD is one of the nation’s leading experts in fitness training for police.  While working for the largest Police Department in the Southeast United States, she has physically trained and tested over 3,700 police recruits and officers since 1999. During this time she has lectured on physical fitness to classes for Police, Corrections and specialized units such as the Special Response Team, Rapid Deployment Force (RDF), and Defensive Tactics Instructor. She lead the design of a large tactical obstacle course, and was a part of a committee to create a pretest physical fitness screening for the members of the RDF. Additionally, she created a physical screening standard for readiness for the Aviation Unit, Marine Patrol Unit and served as the project manager of a team of physiologists in the development of the minimum standards for fitness for the job of Police officer, K-9 unit and Special Response Team. In 2003 she started an education and consulting company called Fit-to-Enforce that takes her all over the country teaching and consulting law enforcement. She has worked as a Subject Matter Expert in physical fitness for the Florida Department of Law Enforcement and has served on the editorial review board for the Tactical Strength and Conditioning Report. In addition, she has presented at Conferences for the International Law Enforcement Educators and Trainers Association (ILEETA), International Society of Sports Nutrition (ISSN), Tactical Strength and Conditioning Conference (TSAC) and Florida SWAT Association. Kelly has also hosted workshops for the AVON 3-Day Walk, Team Footworks, was an examiner for ASCM's Health/Fitness Instructor exam, interviewed on the Performance Nutrition Radio Show, and was a featured professional in the SoBeReal section of SoBeFit Magazine.  After graduating with a Masters Degree in Exercise Physiology, she worked as an adjunct instructor at Florida International University for five years. Kelly is certified with the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist (CSCS), with the American College of Sports Medicine (ACSM) as a Certified Exercise Physiologist, and Certified from the International Society of Sports Nutrition (CISSN). She is a past certified Level 1 Sport Performance Coach from USAW, for 10 years was a Level 1 CrossFit Instructor, currently Certified as a Defensive Tactics Instructor, member of the International Law Enforcement Educators and Trainers Association, and earned a PhD in Global Leadership from Lynn University. In this episode Kelly talks about: Her career path in to her current role. The logistics of delivering a health and fitness programme to such a large police department. How she developed buy-in from the officers she was working with. The current fitness testing measures utilized within the Police Academy. The creation of her Fit to Enforce course to help educate officers on fitness and nutrition so that they can up-skill their own departments. You can contact Kelly her website at and check out to show your appreciation for those currently serving within Law enforcement. Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
September 18, 2020
Dr. Kate Colvin (The Tactical Psych): Techniques To Develop and Enhance Mental Performance.
Kate is a Sport and Performance Psychology Consultant with over a decade of industry experience. Kate has had the pleasure of working with high performance tactical units from various Nations and is currently working as the Lead Tactical Performance Psychologist for EXOS on a tactical project in Europe. In addition to her work in the tactical field Kate has worked with collegiate, professional, and Olympic level athletes as well as Fortune 500 Companies. Kate believes that if you want to get your grind right, you must first get your mind right. In this episode Kate talks about: Her path to becoming a performance Psychologist. The skills operators can utilize to develop enhanced mental performance. How she has incorporated yoga in to the training of operators to help switch off and down regulate. The use of imagery within injury rehabilitation. Her work as part of Leaving the sideline, a non profit organization that provides resources to Active Service Members, Veterans, and NFL Alumni to increase suicide awareness and reduce the suicide rate. Resources discussed: Books: The Body Keeps the Score by Dr. van der Kolk Breath by James Nestor Stillness is the Key by Ryan Holiday Apps: Headspace Insighttimer Calm To learn more about Leaving the sideline please see their website at or via Instagram @leaving_the_sideline and Facebook @leavingthesideline You can keep up to date with Kate via her social media channels on Instagram: @thetacticalpsych and Linkedin: Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
September 11, 2020
Josh Fletcher (JFletcher Performance): Building a Physical Training Programme in Special Forces From The Ground Up.
Josh is a Strength & Conditioning Coach with over 10 years industry experience. He has worked across multiple sports and nations and is currently working as an EXOS Performance Manager on a tactical project in Europe. His particular areas of interest lie within coach development for the next generation of S&C coaches and the puzzle of building high performance structures. In this episode Josh talks about:  Overall programme structure and how this has developed over time.  Creating buy in within military organisations, from the boots on the ground up to senior command.  Lessons learned over his 3 years running this programme.  The biggest barriers he has had to overcome in setting up and running this programme.   You can contact Josh via email at: and stay up to date via Instagram at Jfletcher_performance or Linkedin at  Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
September 4, 2020
Dale Walker and Uzo Ehiogu (Bullet Proof Bodies): Physiotherapy in the Military.
Dale Walker and Uzo Ehiogu are the founders of Bulletproof Bodies, a sports medicine and physiotherapy company providing service and support for  adventure racers, event organisers and athletes who require healthcare professionals that understand the demands of arduous events. Their ethos is to keep you on the field of play by any means necessary using a comprehensive system of  preventative and restorative cutting edge physiotherapy, massage and rehabilitation.  Dale Walker is a University Lecturer in Physiotherapy and an adventure athlete. He is a former Army Physical Training Instructor, Royal Marines Commando and British Army Physiotherapy Officer.  He has over 23 years of Military service, with operational tours of Iraq and Afghanistan and is currently serving in the Royal Army Medical Corps as a Reservist. He has a special interest in CrossFit, working as the Physiotherapist for most of the major UK and European CrossFit competitions, including Regionals. Dale currently holds a Master’s of Science Degree in Exercise & Sports Medicine, with Bachelor Degrees in Exercise Physiology & Nutrition and Physiotherapy. He is a full member of the UK Chartered Society of Physiotherapists (CSP) and has a CrossFit Level 1 certificate.  Uzo Ehiogu is a  Specialist Physiotherapist with an interest in CrossFit and strength and conditioning. He is a former Royal Marines Commando, Special operations solider and British Army Physiotherapy Officer, who has a Masters of Science Degree in Physiotherapy and Bachelor Degrees in Applied Sports Science and  Physiotherapy. He is a full member of the UK Musculoskeletal Association of Chartered Physiotherapists (MACP) and a visiting lecturer at several Universities in the UK. Uzo is also a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association and is a conditioning coach with over 15 years of personal training experience. In this episode Dale and Uzo talk about: Their career paths in to physiotherapy and the Royal Army Medical Corps. Working at Headley Court during military operations in Iraq and Afghanistan. The role of a Physiotherapist whilst on deployment. Multidisciplinary teams - the need for subject matter experts but also the blurring of lines between roles. How their own practice and philosophy have developed over time. Their views on using research literature to guide and inform practice but also not being shackled by it. Resources discussed: Marcus Filly - Functional bodybuilding, available at Jeremy Lewis - shoulder courses Paul Chek - Holistic lifestyle coaching available at You can keep up to date with Both Dale and Uzo through their social media channels at: Facebook - bulletprooffizzy0 Instagram - bulletproofbodies1 Twitter - bulletprooffiz0 Youtube - Bulletproof physio As well as through their website at Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
August 28, 2020
Dr. Anthony Walker (Optimised Human Performance): The Impact of Heat Stress on Fire Fighters.
Dr. Anthony Walker is an occupational physiologist, specialising in the performance of tactical operators working in extreme environments. He is the managing director of Optimised Human Performance, a consultancy group specializing in maximizing the human capital potential of staff working in high pressure, high intensity environments.  With 15 years as a professional firefighter and officer, Anthony has the unique insight into preparing tactical operators that can only be gained through a combination of research and experience. In this episode Anthony talks about: The logistical landscape of the Australian Fire Service. The impact of heat stress upon firefighters. The impact of body composition on heat stress. Effective pre and post cooling procedures to reduce heat stress on firefighters. Recommended book: Turn The Ship Around!: A True Story of Building Leaders by Breaking the Rules by L. David Marquet You can contact Anthony via his website at Optimised human performance or via twitter @walk547 Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
August 21, 2020
James Elliott (MindField): Building Resiliency.
James Elliott joined the British Army in 2006, going to 7 Para, Royal Horse Artillery (RHA) into a Fire Support Team to the 3 Para battle group. During his time there he deployed around the world, including to Afghanistan. It would be these experiences that would create a pathway to mental resilience coaching. After his own issues with mental health, James began strength and conditioning  coaching at a national league rugby team, where he learned the power of mentoring and development. From this, James was asked to help establish the first ever British Army Parachute Jumping Instructors (APJI) Platoon at RAF Brize Norton. A task in which he relished, being able to apply the same mentoring techniques he had learned within a high performing rugby club, to the young parachute students. It would be at RAF Brize Norton that James also attended several courses in mental health, becoming an instructor, and would also break 2 Guinness world records in feats of endurance in rugby. From this position as an Army Parachute Jumping Instructor, James wrote to the Army HQ, explaining the need for mentorship from credible and experienced soldiers in mental resilience and  well being. The email was well received and in early 2018 James was moved from the parachute training school and was placed into Army health, whereby he would help the development and delivery of all mental resilience training,  including to special forces and deploying to Estonia to deliver to the soldier’s posted there. James developed a very good understanding of how to effectively deliver what is a complicated subject to a wide range of different audiences and contexts. In 2020, James formally terminated his contract with the British Army, now taking his brand of mental resilience and well being training, to a much wider audience, including the Paralympic Rowing Team and a number of other high performing individual’s and environments, developing his knowledge of psychology through both academic studies and the practical application of resilience. In this episode James talks about: His  thoughts on what mental resilience is. The development of the mental resilience coach role within the British Army. How this programme has been disseminated throughout the British Army. His methods to help build mental resilience. Positive and Negative behaviors which add or detract from mental resilience. How to be proactive as well as reactive on bad mental health days. His 2 Guinness world records for the longest games of 7's and 10's rugby. You can stay up to date with James via his instagram page @jameselliottofficial. Keep up to date with James and his next Guinness world record attempt via the Horus 7s Instagram page. Link to  recommended books: The chimp paradox by Dr. Steven Peters and Behave by Robert Sapolsky Keep up to date with Monarch Human Performance via our website at, as well as our Facebook and Instagram pages @monarchhumanperformance.
August 14, 2020
Daniel Cooper (Komanchi Group): The Impact of Anxiety on Performance.
Dan is a 18 year veteran of Australian Special Operations with extensive experience on combat operations throughout his career.  Dan also has a parallel passion for human performance with academic knowledge coupled with practical experience developing human-performance programs for Special Operations and later within elite performance sport.  He is now focused on researching evidence-based practice for developing optimal performance behaviors to maximize accurate information processing, response selection and stress resilience in high consequence, complex and adaptive environments. Dan is also an avid practitioner in testing his physical and mental limits though participation in varied competitions as well as the worlds toughest adventure races and ultimate endurance events. In this episode Dan talks about:  His Military career and his choice to join the Special Air Service (SAS).  The Physical and Psychological demands of Special forces selection.  His interest in human performance and his role of developing a performance programme in special forces.  His transition in to professional sport and his work with Queensland Reds.  His involvement in adventure racing and his preparation for the Idiatarod 1000 mile trail race.  His current PhD research looking at the impact of anxiety on performance.  You can keep up to date with Daniel via his Instagram page @dancooper_msc or via his website at  Book Recommendation: The liberator by Felix Sparks  Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
August 7, 2020
Pete Howe: Crossfit in the Military.
Pete Howe is a former Royal Marines Physical Training Instructor and member of UK Special Forces Support Group (SFSG). He has over 13 years experience in physical training and preparing individuals for the rigors of Military service within the Royal Marines and Royal Navy. He currently works as a private contractor at Britannia Royal Naval College (BRNC) helping to physically train international officers for the demands of a naval career. In addition to his Military career he was a member of the GB Bobsleigh team and is now a competitive Crossfitter.  In this episode Pete talks about: His career in the Royal Marines and his transition to full time athlete as part of the GB bobsleigh team. His role at Britannia Royal Naval College. Some of the common faults in individuals preparation to join the Royal Marines and Royal Navy. His transition in to Crossfit. The growth of Crossfit within the British Military and how individuals can incorporate Crossfit in to their current training.  You can stay up to date with Pete via his Instagram pages at Petehowe79 and zn_zonenutrition. You can also contact him via his Facebook page. Link to  app: Archon app Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
July 31, 2020
Jeremy Robinson (MXA Performance): Strength and Conditioning in Law Enforcement.
Jeremy is an internationally recognized Strength and Conditioning Coach with over 12 years of experience consulting and coaching within various law enforcement agencies. This is combined with 10 years of service within operational Law Enforcement, having worked in general duties policing, public order and tactical response teams.  In addition to working as a practitioner, Jeremy has both published and presented internationally several research studies within the field of Strength and Conditioning for specialist tactical teams.  In this episode Jeremy discusses: His move from serving in Law enforcement to becoming a performance coach. The challenges of working with tactical personnel vs the traditional sport model. How his training and testing model has evolved over the years.  Individualizing training for younger operators and older veterans. How he achieved buy-in from the officers he worked with. You can contact Jeremy via email on and stay up to date with his instagram page.  Link to Martin Bucheit book: Science and Application of High Intensity Interval Training Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
July 24, 2020
Jonpaul Nevin (Buckinghamshire New University): Physical Preparation for Ground Close Combat.
Jonpaul is a Senior Lecturer in Strength and Conditioning at Buckinghamshire New University. He has over fifteen years’ experience in the fields of military physical training, exercise rehabilitation, performance sport and academia.  He previously served in the Royal Army Physical Training Corps as an Exercise Rehabilitation Instructor before taking up the role of Lead Strength and Conditioning Coach at the service charity Help for Heroes. He moved into academia in 2017 and is course leader for a BSc (Hons) Strength and Conditioning programme.  He is an Accredited Strength and Conditioning Coach with the United Kingdom Strength and Conditioning Association(UKSCA) and a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association(NSCA). He has over eight peer-reviewed publications and is currently working towards his PhD investigating the optimisation of handcycling performance. Other research interests include velocity-based training, auto-regulated resistance training and enhancing the physical preparedness of the modern soldier for the demands of ground close combat.  In this episode Jonpaul discusses:   Jonpaul's career in the British Army and his move to Lead Strength and Conditioning coach at service charity, Help for Heroes.  The role of a rehabilitation instructor within the multidisciplinary team at DMRC Headley Court.  The demands faced by ground close combat (GCC) soldiers whilst serving in Afghanistan.  His thoughts on how to prepare soldiers in ground close combat roles.   His work as Lead Strength and Conditioning coach at service charity, Help for Heroes. Along with the preparation for large projects such as race across America and Operation Surf.  You can keep up to date with Jonpaul on Linkedin and view his research on Researchgate.  Link to Ian Jeffreys book: Effective coaching in Strength and Conditioning.  Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
July 17, 2020
Mike Chadwick (Red On Fitness): Long Term Athlete Development in the Military.
Mike Chadwick began his career with the Parachute Regiment back in 2007 and has worked with both the 2nd Battalion, The Parachute Regiment and Special Forces Support Group (SFSG). During this time he deployed and led on multiple operations and overseas exercises before being selected to become the lead Physical Training Instructor at the Infantry Training Centre, Catterick (ITC), gaining a full BSc (Hons) degree in Coaching. It was here that he was successfully selected as a Royal Army Physical Training Corps Instructor (RAPTCI) earning multiple awards and commendations including a GOC, announced alongside the Queens Birthday Honors list, 2019. In this episode Mike discusses: His career in the Parachute Regiment and his move to the Royal Army Physical Training Corps (RAPTC). The development of Op Achilles, a programme to develop future paratroopers to cope with demands of selection in to the Parachute Regiment. The need to individualize training and earning the right to progress.  The challenges of training 15 -17 year old soldiers and considerations for long term development.  Barriers to implementing a strength based programme in a system accustomed to endurance and calisthenic based training. You can keep up to date with Mike on his social media platforms on Instagram, Facebook and Twitter. You can also reach Mike through his website at Keep up to date with Monarch Human Performance via our website, Facebook and Instagram pages.
July 10, 2020
A brief introduction to the Monarch Human Performance Podcast.  This podcast is for aspiring and current military personnel as well as first responders such as police officers, firefighters and paramedics. Our mission is to provide current research and information from a range of performance disciplines including: medicine, nutrition, strength & conditioning, physiology, psychology and wellness.  In this podcast you will find interviews with current and former tactical personnel, performance support staff and academic researchers helping us to understand the demands faced by tactical athletes and organisations.
June 28, 2020