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Nine Four Radio

Nine Four Radio

By Sarah Skedsvold

Conversations about mindset and movement, building strength to welcome challenge or adventure wherever we find it
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Office Visits with Linda Morgi: Escaping Hustle Culture and Bringing Us With
Office Visits with Linda Morgi: Escaping Hustle Culture and Bringing Us With
Linda Morgi is so committed to enjoying the fruits of working SMART she wrote a book to help bring us along on the ride We all work hard enough, that's a fact.  End of Story What if we worked smart? So smart, in fact, that we only had to dedicate 3-4 days to "work" every week? Impossible?  Maybe? But...what if we were leaving some flexibility in our schedules on the table because we don't know what's available, or we don't know how to ask for it If you're inspired by our conversation to dig deeper, head straight to https://3on2off.com/  Pre order the book (out on October 17th) Claim your free tools to get the most out of your time Find Linda at: https://lindamorgi.com or on IG: @lindamorgi
01:01:07
October 11, 2022
Corrective Strength Training...Unpacked
Corrective Strength Training...Unpacked
I've been using the term Corrective Strength Training, and now it's time to provide some context and unpack what that term actually means, take a listen, it might be the 30 mins that changes the trajectory of your life forever #bulittolast
28:04
September 01, 2022
Office Visits with Dave Houser: Tattoos, Physical Challenges, Personal Development vol. 1
Office Visits with Dave Houser: Tattoos, Physical Challenges, Personal Development vol. 1
Dave Houser and I sit and the evolution of our ink, the power of strategically incorporating physical challenges to our training regimens and how "Dark Night's of the Soul" are where the rubber meets the road in our own personal development journeys Enjoy the listen 
53:54
August 30, 2022
Friction
Friction
When we remove friction we gain clarity, when we overcome friction we gain confidence It's a balance, and we need both What's your relationship with friction?
19:58
August 28, 2022
...At the Moment
...At the Moment
Imagine when things feel overwhelming, we use the words..."at the moment" Imagine the amount of weight that takes off of our shoulders reminding us that these feelings are, in fact, temporary  It's a simple, powerful, phrase
08:36
August 25, 2022
Office Visits: Laura Caroon Local Politics 101
Office Visits: Laura Caroon Local Politics 101
Local politics is a target rich environment to create meaningful improvement to your day to day life, build strong communities and contribute to a better world City Councils and Commissions, Park Boards, School Boards, County Commissions, Committees, Election Operations, Candidate Support... There is a vast opportunity to create meaningful change in your community and it starts with becoming more active in your local politics, it's easy, and available for the person willing to explore If you're not sure where to start, start here. Enjoy this episode
43:38
August 23, 2022
Getting a Win
Getting a Win
Sometimes we just need to throw out "optimal" and get a win I'm through my 5 week Discover Your Power Zones training, and I got a Win and a new path Take an imperfect step on the road to becoming "better"
15:00
August 21, 2022
Lab Space Mindset: Explore, Experiment, Deconstruct
Lab Space Mindset: Explore, Experiment, Deconstruct
Bringing a Lab Space Mindset has helped me take some of the weight of having to be perfect off of my shoulders, and it might be an effective approach for you too (we are all in this together) "Lab Space Mindset?" Most of us think of a sterile, protocol driven clean space when we think of a lab What if?... What if a lab was a mindset, rather than a structure? Scientists explore (theorize), experiment (apply theory to the real world) and deconstruct (figure out why what happened in the experiment happened) I look at my coaching practice as a Human Development Lab, and I use corrective strength training and getting outside as the primary tools of my lab. You can create your own lab too! By approaching pieces and parts of our lives with a Lab Space Mindset Explore - DREAM UNREALISTIC, UNREASONABLE DREAMS #GOBIG Experiment - Take those dreams and theories off the paper and apply them to real life Deconstruct - Take a look back, how did the experiment turn out, why it turned out that way, what can we do next time? Enjoy the listen
24:22
August 18, 2022
Office Visits: Dr. Threasa Healing Journey
Office Visits: Dr. Threasa Healing Journey
Quick fixes never work...how do we know?  We've tried ALL of them, and then got on the path Take a listen to Dr. Threasa's healing journey and if you resonate with it give us a shout
36:13
August 16, 2022
Plumbing and Habits: Test and Address
Plumbing and Habits: Test and Address
What do plumbing systems and habit building have in common?   We have to test them to be confident in them They will fail under pressure As a recovering perfectionist I hated the idea of making a mistake.  It was so easy to avoid a mistake after I'd made it that how could I have possibility been so dumb as to have missed it in the first place? Now, I realize that I did the best I knew how to do in the moment AND contrary to my belief, I'm not perfect... Just like putting together a plumbing system for a house, the plumber fastens the pipes, fittings, faucets and such all together and then they turn the water on and LOOK FOR FAULTS They know that they did their best AND they know there are spots that need more attention WHAT IF... What if we gave ourselves the grace in habit building/lifestyle design that a plumber gives their craft. Enjoy the listen
07:52
August 14, 2022
The Walk to Get to the Route
The Walk to Get to the Route
The walk to get to the route/trailhead is quite possibly more valuable than the trail I'd been underestimating that walk, but NO MORE! That walk sets us up for success and there is no avoiding it, in the wild and in life What other important work are we undervaluing? Enjoy the listen
12:02
August 11, 2022
Office Visits w/ Dave Houser
Office Visits w/ Dave Houser
Personal finance is closely tied to personal fitness in that it is a target rich environment for a lot of shame, fear, uncertainty, embarrassment, there are a lot of "guru's" and dogmas to take you down primrose paths... ...AND Sometimes having a professional in our corner, advocating for us, is the key to freedom Take a listen to my conversation with my friend Dave, while we breakdown fitness, finance If you're looking for some help Dave gives us his actual cell number (you have to listen for it, no spoilers in the notes) Enjoy
48:45
August 09, 2022
Deep Water
Deep Water
Imagine we are all lifeguards, who have different levels of competency in the water It would be unethical to try and help someone in deeper water than we can navigate (in fact, it might kill us) If we look towards the beach though, there's a whole host of people who could benefit from our experience, skills and wisdom Take a listen
14:57
August 07, 2022
5 Questions to Deeper Connection
5 Questions to Deeper Connection
What isn't working for your at the moment? What have you tried to resolve it? What does that mean to you? What does success look like to you? Why is that meaningful to you? These 5 Questions offer an opportunity to develop decades worth of connection IF we are in a spot to actively listen and feel heard Take a listen, bring these into your life
28:50
August 04, 2022
Office Visits w/ Laura Caroon DISC is for Everyone!
Office Visits w/ Laura Caroon DISC is for Everyone!
In this episode Laura and I catch up on her comings and goings and getting settled in at Trive Culture She's just completed a certification in "All Things DISC" and the conversation got rolling from there What is DISC How it can help solidify teams at work, not just for "corporate", it give start-ups a huge leg up How it can help strengthen relationships outside of work Using is as a tool and not a crutch... I needed this run down as much as anyone else out there.  My eyes tend to glaze over at the picture of a gray colored washed out conference room with someone coming in to bring a "new tool for our toolbox" This is dramatically different and that difference is in not only the delivery (Laura is FAR more engaging than most) but the integration.  At the surface DISC IS a tool.  Laura explained the difference in being there to help folks use that tool in an ongoing relationship. We've all gotten new cooking, cleaning, woodworking, lawn care tools and they're great, there's a HUGE difference between buying a thing from a store and having someone SHOW YOU HOW TO USE IT, TAKE CARE OF IT, USE ALL THE BELLS AND WHISTLES... It's the relationships and discussion that occurs after the training that builds the bonds and solidifies the teams Enjoy the listen
42:29
August 02, 2022
New Program, Who 'Dis?
New Program, Who 'Dis?
Ever find yourself floundering out there in the wild? I've been without a true fitness program for awhile now, and I didn't realize how that unstructured freedom has affected how I approach both work and play NO MORE I looked around and found the easiest spot to give me some structure and that turned into starting the Discover You Power Zone program with Peloton I've got programming for the next 5 weeks to go "Full Send" into, no overthinking, no excuses  TL; DR: Find the easiest thing to change to get you closer to your goal, and take action
11:06
July 31, 2022
Be Where Our Boots Are
Be Where Our Boots Are
Set. Expectations. Something that we might all not know, and is super valuable TO know is that when we embark on a transformative journey, taking a moment of honesty and determining where we currently are is a meat grinder. When we want to go somewhere else, that means we don't want to be where we currently are... ...so... When we have to take the photos, measurements, strength, cardio, coordination, balance assessments it is all real confronting. IT. IS. SO. NECESSARY. That discomfort of being where our boots are is NEEDED to make the changes, take a listen
13:54
July 28, 2022
Who We Are
Who We Are
Having a set of values is vital, not only for business, but for life We have to have ground where we feel comfortable planting our flag so that our people can find us Here are Nine Four Coaching's Design and Execute - plan AND take action Plan.to.Pivot - set solid framework and allow for adaptation Be Where Our Boots Are - BE. in the moment, where we are  FULL SEND! - fully commit to action
07:59
July 24, 2022
Map Check Series: to the Moon
Map Check Series: to the Moon
Clarity is great when we have it, we've made this shift that unlocks this whole new level of purpose, life, enthusiasm! Here's the thing to remember, it took us some long hours to get clear on our path, and it's likely that no one else has this new found perspective Regardless how good it feels or how good it IS, there's a lag time and we've got to give the people around us some time to take in whatever new-ness will spring from this new path that we are on Enjoy the listen
23:45
July 21, 2022
Map Check Series: Unpacking the Middle...
Map Check Series: Unpacking the Middle...
Today we'll Unpack the Middle of my recent few weeks of seeking realignment  I had to get incredibly clear on the kind of person I wanted to be (kinds of habits I have, people I spend time with, things I do throughout the day, places I go...) And that was all by design.  I had to design my life before I could design a lifestyle that supported it and before I could design a practice that supports my lifestyle that supports my life. It took time, reflection, trying to build my vocabulary to get here.  It wasn't always comfortable, especially when I felt like I got nothing done, but put a few words on a whiteboard... It was nothing truly important ever feels urgent Enjoy the listen 
17:26
July 17, 2022
Map Check Series: Where Have We Been?
Map Check Series: Where Have We Been?
Hey everyone, it's been a minute since we were regularly posting, and we are back! every Thursday morning and Sunday evenings I found myself off the path with Nine Four Coaching and I took some time to run a Map Check on both myself and the practice, and I am sharing my experience in hopes that if you're in a similar spot, or find yourself there in a similar spot in the future, you'll have a bit of a framework to help get you back on the path Knowing is not enough, talking the talk is not enough, we need to use the tools and be the example Enjoy
29:53
July 14, 2022
Office Visits with Dr. Threasa
Office Visits with Dr. Threasa
Do you ever wonder what a conversation between a medical pro and fitness pro would sound like? Wonder no more :) Office Visits is a series where Dr. Threasa Andrys, Naturopath and Sarah Skedsvold, Movement Coach get together and visit with the intention to bridge the gap between healthcare and fitness.  ENJOY! "What is BFR (Blood Flow Restriction) Training?"...ultimately is a very effective training method for folks who need it...regardless of what IG says, it's value to the average person, like you and me, is GREATLY INFLATED (believe me, I've tried it all) You know what we should be doing? Making our bed 5 mins of Journaling 5 mins of movement Walk around our block Daily. "If it's important, do it daily, if it isn't, don't do it at all"
38:46
July 08, 2022
Rising Tide: Laura Caroon, with Trive Culture
Rising Tide: Laura Caroon, with Trive Culture
"A rising tide lifts all boats" This week I'm joined by Laura Caroon, Director of Culture and Growth at Trive Culture.  Day in and day out, Laura empowers individuals and teams to maximize their potential and build healthy workplace culture We talk about: How her passion for building workplace culture was born out of building personal communities as an entrepreneur then building cooperative far reaching communities with Lady boss  The importance of "the right fit" for both individual and company and the idea of "successful short term relationships" when what WAS the right fit, is no more. Find Laura at laura@triveculture.com or via LinkedIn or IG and Trive at triveculture.com
01:04:36
June 14, 2022
Rising Tide with Dr. Threasa Andrys
Rising Tide with Dr. Threasa Andrys
"A rising tide lifts all boats" This week I'm joined by Dr. Threasa Andrys, Board-Certified Naturopathic Doctor We take an organic approach to our practices, cultivating meaningful connections, and that takes time, intention, purpose and work We hope you enjoy this introduction and, plan to collaborate in various ways in the future If you have any questions or topics for future episodes with Dr. Threasa, send a DM on Instagram to @ninefourcoaching, or email nine.four.coaching@gmail.com Dr. Threasa Andrys was raised in Pillager, Minnesota. She attended college in the Fargo Moorhead area, and medical school out in Washington state After med school, she returned to the Fargo and practiced at Prairie Naturopathic Doctors where she focused on hormone imbalances, weight loss, fatigue, skin conditions, pain management, anxiety, difficulty  sleeping, conception, and healthy pregnancy Just recently Threasa opened her own naturopathic medicine practice, Fargo Naturopathic here in Fargo, ND with a second location just up the road in Grand Forks Dr. Threasa is passionate about cooking whole food meals for her family and enthusiastically shares her knowledge about the joys of cooking and living a healthy lifestyle. She enjoys running, hiking, playing basketball and other sports, and spending time with  her husband Simon, daughters Octavia & Isla, and her pets Decker, Odie, and Ludo. Learn more about Dr. Threasa//Instagram: @fargonaturalpathic//Website: fargonaturopathic.com
57:29
June 07, 2022
SPECIAL EPISODE: Infertility Awareness Week with Tara Brandner
SPECIAL EPISODE: Infertility Awareness Week with Tara Brandner
Tara Brandner is a health care professional, non-profit founder and fertility coach  After enduring a long road through infertility, followed by a traumatic pregnancy she turned her hurt into hope for others, by way of legislative advocacy, and increased access to care for infertility and fertility preservation 1 in 8 women are affected by infertility and it's incredibly important as a society to recognize the affects infertility has on or friends, sisters, mothers, aunts, cousins and nieces There are some calls to action at the the end of the episode, and I encourage you to take part in at least 1, you never know who's burden you may be lightening Resources Everlasting Hope Website  Tara Brandner Fertility Coach
57:25
April 26, 2022
The Heart of Durability
The Heart of Durability
Durability is being able to carry my dog whenever she needs and to be fully with her and present, when it's time to say good bye *note: at this moment, my girl Priah has a CLEAN BILL OF HEALTH, this is a hypothetical and realistic possibility in the FUTURE, way, way, way down the line* So a couple weeks ago, Priah and I had a minor medical scare, turned out to be something remedied with some probiotics and a bland diet for a couple weeks, but it got me thinking... If you're like me, you see yourself as your animal's guardian and protector.  It's our job to provide a safe and secure environment where they are loved and cared for and prevent or relieve any unnecessary pain. I felt a lot of feelings in the 90 minutes time between I called the vet and we had our visit; I can't prevent hurt, and when someone or something I love hurts and I can't relieve the hurt, it is gutting for me I realized in that moment, it's not about me Priah just sees me has the person takes care of things and loves her, and how do I do that? I pick her up and carry all 75lbs of her with long arms wherever she has to go I reassure her that whatever is happening, how ever things unfold, I'm here, right here with her And that's the best embodiment of physical and emotional durability I can ever come up with  physical strength to take care of the one's you love emotional resilience to stay. in. the. moment. This is my definition, this is my scenario, there are thousands of iterations, and this is what my practice helps people do
14:58
March 10, 2022
03.23 - Service to Civilian Series: John Perez Cruz
03.23 - Service to Civilian Series: John Perez Cruz
John Perez Cruz is a Self Mastery Coach and CEO of The Rising Warrior, specializing in guiding veterans and first responders to find their purpose and create their unique mission. After 10 years of leadership development, leading Marines as an officer, and developing strategy as a management consultant, he realized leading from the heart was the only authentic place from which to lead others Take a listen to our heart led conversation about John's transition from Marine to civilian  To find more about John and The Rising Warrior give them a follow on IG @johndperezcruz @the.rising.warrior
01:22:08
March 03, 2022
03.22 - Service to Civillian Series: Sarah Skedsvold
03.22 - Service to Civillian Series: Sarah Skedsvold
It takes months to turn a civilian into a Soldier, Airman, Sailor or Marine and 1 piece of paper to turn that service member back into a civilian... Even under the most ideal circumstances, it’s common to feel isolated and alone You are not alone These conversations are here to be a part of, hear our stories and know that you are not alone We will talk about habits, programs, and strategies we found useful in our transition to give you a place to start, if you’re looking. We are kicking off our series with my story.  If you've been a fan of the show for a while now, pieces and parts of the story may be familiar.   My story is unique, and in that uniqueness it a universality that may resonate with you deeply.  Enjoy the episode
58:38
February 24, 2022
03.21 - Learning = Behavior Change
03.21 - Learning = Behavior Change
How do you know you "learned" something? Is it a certificate of completion, diploma, or degree?  Is it a "Completed" note on your Kindle, or Audible account? Is it a high test or quiz score? What if you got NONE of those outward indicators, BUT the way you talked or carried yourself changed?  What if the things you did, the people you surrounded yourself with changed? We don't need more INFORMATION, we need more ACTION
10:09
February 20, 2022
03.20 - Results and Empowerment
03.20 - Results and Empowerment
Our definition of success at Nine-Four Coaching is to deliver 2 things: Results and Empowerment Our clients realize the OUTCOME they WANT (run a mile pain free, crush a presentation at work, max physical fitness test score...) Our clients believe THEY have the POWER to take ACTION (do the work, ask for support, design the plan, follow through, earn the win...) The beauty is they oftentimes work together.  You get that finisher medal, orange headband, touch that mile marker, get to the top of the mountain and then your empowerment is undeniable ("I did this!!!") Being clear on our definition of success for our clients makes it easier for you to decide to reach out and start a conversation Results and Empowerment are the finish line, we can start anywhere on that path
12:49
February 17, 2022
03.19 - “Earned not Given”?
03.19 - “Earned not Given”?
“Earned not Given” v. “Live Up to the Brand” Do we need gatekeepers, or guides? Take a listen and decide for yourself
21:01
February 13, 2022
03.18 - Redemption
03.18 - Redemption
I spent a lot of years believing that the consequences of my choices (both good and bad) are permanent The truth is redemption is always available  Don't believe me?  Take a listen, then maybe go watch Frozen, see what you think 
13:41
February 10, 2022
03.17 - Music Makers
03.17 - Music Makers
"Music is what feeling sound like" If that's true, then we can check in on how we are feeling by what we are listening to All music has inherent value, it is a creation, it is perfect it is beautiful Just like potions, though the difference between medicine and poison is the dose Take a listen to my thoughts on the music, if you love them or hate them, I want to hear it
16:23
February 06, 2022
03.16 - Outwork v. Work Through
03.16 - Outwork v. Work Through
I outworked every problem I ever had until I couldn't...and it was devastating It didn't have to be I learned that there was more honor in outworking a problem then asking for help or slowing down it worked...until it didn't When we outwork a problem, we don't uncover, or address the root cause of the problem and we'll see it...down the road Working through requires intention, patience and space ...and it's real scary the first time or two we do it There is no other way, and you don't have to do it alone If you hear your story in mine, send me a note and lets talk
28:58
February 03, 2022
03.15 - Progress Over Perfection - 80/20
03.15 - Progress Over Perfection - 80/20
80% compliance I ask my clients to follow their programming with a minimum of 80% compliance Why? In order to make the changes that my clients want, 80% is enough.  80% is sustainable and realistic.  You give yourself 80% over the long haul (days, weeks, months, years, decades) you're building something to last. Take a listen
06:33
January 30, 2022
03.14 - Lessons from the Trail: Quitting
03.14 - Lessons from the Trail: Quitting
I have a quitter in me; so so do you I hated that part of me for a long time.  I tried to outwork any problem I had and when I couldn't outwork a problem I quit, at least that was the story I told myself. The truth is, I was doing my best, and in that moment I wished my best was better Meeting that part of myself on the trail again gave me a chance to rewrite that story I told myself, work through my problem, and make my best better Take a listen
14:13
January 27, 2022
03.13 - Cornerstone Habit: Journaling
03.13 - Cornerstone Habit: Journaling
Journaling is a movement practice that creates a "Clean Slate" for the rest of your day It's a cornerstone habit of Nine-Four Coaching clients, take a listen and find out why
08:18
January 23, 2022
03.12 - Lessons from the Trail: Nature Doesn't Care
03.12 - Lessons from the Trail: Nature Doesn't Care
If you're like me, you try real hard to create positive influence on just about every situation and circumstance you find yourself...it get's draining.  It just does The beauty of nature is, we don't have to "do" anything for it.  We just have to "be"  We just get to experience nature, the trees were strong before we got here and they'll be strong well after we are gone.  The hills will test people whether we ever hike them or not Take some pressure off, go hang out in an environment that doesn't ask ANYTHING of us
07:23
January 20, 2022
03.11 - Lessons from the Trail: Tettegouche Camp Overveiw
03.11 - Lessons from the Trail: Tettegouche Camp Overveiw
We learn best through Experience (experience that "doesn't go as planned" sometimes) Winter camping, on the North Shore of Lake Superior, 5.5 hour drive to get there, 1.7 mile hike in...what could possibly go wrong? Take a listen to an overview, and some life lessons I picked up along the trail that you may find helpful, or at least entertaining (especially if you've already learned those lessons 😂  )
35:13
January 16, 2022
03.10 - Returning from Injury: Confidence
03.10 - Returning from Injury: Confidence
New episode alert 📻 (You can find Nine-Four Radio wherever you find your podcasts) The last step in returning from injury is Confidence The confidence you have returning to the floor, potentially the scene of your injury, and feeling free 💪 This is an underestimated and overlooked necessary step to fully return We short ourselves all the time, robbing ourselves of the joy and freedom we could have, because most of the time there’s no one to bridge that gap I’m here tell you that’s changing and I’m part of that change Enjoy 😎
07:48
January 13, 2022
03.09 - Returning from Injury: Commitment
03.09 - Returning from Injury: Commitment
Commitment is the belief that what you’re doing will yield the result you’re after. It’s fully showing up and doing the work A lack of commitment indicates there’s a problem and coaches and athletes “feel” it oftentimes far sooner than they’re willing to address it We’ve got to change that, if we want to evolve
14:26
December 30, 2021
03.08 - Returning from Injury: Creativity
03.08 - Returning from Injury: Creativity
“There’s more than one way to skin a cat” ….and while we aren’t harming any animals here, we can take that principle and apply it to our training We can return from injury AND continue to build durability… …how? Get creative
10:04
December 26, 2021
03.07 - Returning from Injury: Consistency
03.07 - Returning from Injury: Consistency
Consistency…putting in “the work” over days, weeks and months Quick, straight forward episode, enjoy 💪
05:22
December 23, 2021
03.06 - Returning from Injury: Control
03.06 - Returning from Injury: Control
The moment you throw your back out (again)… -what else can go wrong? -now everything hurts! -I can’t event put my shoes on! -I was just getting in a workout routine! -do I need to go see a doctor? It’s frustrating and scary right away, but it doesn’t have to be that way for long Making even the smallest of decisions can help a ton Coaches, set your client or athlete up for success Take a listen, and enjoy
10:08
December 19, 2021
03.05 - Returning from Injury - Overview
03.05 - Returning from Injury - Overview
There's a set of 5 considerations that make returning from injury easier and more complete I'm talking everything from twisting your ankle from stepping off the curb, to seasonal depression, blowing out your ACL as a college basketball player Coaches, trainers need to address them in their recovery plans  Athletes, clients and members need to advocate for them Control - know what you can control, let go of what you can't Consistency - doing the work, little by little, over time Creativity - overcome limitations Commitment - belief in the plan, process Confidence - results from testing unknowns
13:52
December 16, 2021
03.04 - Nine-Four Coaching Isn't for Everyone
03.04 - Nine-Four Coaching Isn't for Everyone
Taking a page out of Primalbranding by Patrick Hanlon, I'm taking a moment to lay out 2 kinds of mindsets that Nine-Four Coaching doesn't serve. Romanticize "The Grind" - Working hard to prove they work hard; 0 days off; Drive, Drive, Drive "at all costs" Fighting for Their Limitations - Hate their reality, but will not entertain that any level of improvement is possible; has an excuse for every solution
13:40
December 12, 2021
03.03 - Coming Clean...
03.03 - Coming Clean...
I've got big plans for 2022 and in designing those plans, I realize the huge shortfall between what I'm doing now and what I've designed... I intend for Nine-Four Coaching to be unlike any coaching practice, soundly established at the crossroads between physical fitness, emotional resilience, and the great outdoors So this is my "I know better now, and this is how I'm going to do better starting now" What's new? Start each training session celebrating a WIN outside of the gym Communicate the intention for the session Finish each session with 5 minutes of journaling (Official Nine-Four Coaching branded notebook provided) Monthly coffee chats (virtual or in person) on the calendar It's important to acknowledge where we're falling short, so we can step into doing better without shame. I'm EXCITED about doing BETTER for 2022, and I can't wait to see what BETTER for 2023 will look like
18:24
December 09, 2021
REPLAY: The One Thing
REPLAY: The One Thing
I know promised I’d be cutting new content, but sometimes you just got to “play the hits”  Designing my 2022 with one piece of paper, based on the following question 👇  “What’s the ONE Thing that you can do to make every task in your life easier to do, or irrelevant”  You can find a template by clicking here  If you find yourself overwhelmed, it’s okay, it was for me the first time or too I’m happy to help dial it in with you; jump on Instagram and send me a DM @ninefourcoaching 👊 Based on the book: The One Thing by Gary W. Keller, Jay Papasan Inspiration by: Jerred Moon, End of 3 Fitness
07:31
December 05, 2021
03.01 - Welcome Back!!
03.01 - Welcome Back!!
Hey friends, welcome back! Been away for a minute, and it was, by far the most impactful time of my 2021 I've got a vision for 2022 and confidence that I'm at a point on my own path to deliver Take a listen
22:47
December 02, 2021
REPLAY: Why You Hate Goal Setting
REPLAY: Why You Hate Goal Setting
Do you avoid setting goals, commitments, or intentions... You want to improve, and never set a date... We all do. Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment Take a listen let’s explore this together
19:12
November 07, 2021
REPLAY: Unconquerable
REPLAY: Unconquerable
Invictus by William E. Henley "Out of the night that covers me,       Black as the pit from pole to pole, I thank whatever gods may be       For my unconquerable soul. In the fell clutch of circumstance       I have not winced nor cried aloud. Under the bludgeonings of chance       My head is bloody, but unbowed. Beyond this place of wrath and tears       Looms but the Horror of the shade, And yet the menace of the years       Finds and shall find me unafraid. It matters not how strait the gate,       How charged with punishments the scroll, I am the master of my fate,       I am the captain of my soul." My thoughts on a classic warrior's poem, we are all unconquerable, take a listen
19:45
November 04, 2021
REPLAY: Hidden Costs
REPLAY: Hidden Costs
"reasonable cost" is unique to every. single. person. there are no right answers today, just introducing a couple concepts and perspectives  Cost of Convenience and Cost of Inaction take a listen; I hope you enjoy it
23:04
October 31, 2021
REPLAY: Competencies
REPLAY: Competencies
I want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness
15:09
October 28, 2021
REPLAY: Want v. Need
REPLAY: Want v. Need
I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement" It's 100% True The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options. If you would like to explore working together, this is an episode that you may find helpful.  You can also click here and take a survey that may provide some clarity 
18:01
October 24, 2021
REPLAY: Walking Each Other Home
REPLAY: Walking Each Other Home
Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"... This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago.  It is changing my entire approach to life Take a listen and bring this concept into your life 
15:53
October 21, 2021
REPLAY: Why You HATE "Cardio"
REPLAY: Why You HATE "Cardio"
Starting a workout routine is THE WORST and it's the worst mainly because of our relationship with CARDIO (running, rowing, biking...) Let's talk about why you HATE Cardio and how to repair that important relationship (and FINALLY get you those results you've been after)
25:37
October 17, 2021
REPLAY "Ease Back Into It"
REPLAY "Ease Back Into It"
Have you ever had a doc tell you to "ease back into it"? primary care, orthopedic, physical therapist, chiropractor... Ease back into...working out, the physical demands of your job, playing with your kids, playing sports... Give this episode a listen and we'll unpack what "Ease Back Into It" actually may look like 
19:37
October 14, 2021
Building Blocks of Nature Tested Fitness
Building Blocks of Nature Tested Fitness
We deep dive into the 6 building blocks of Nature Tested Fitness Hinge, Squat, Push, Pull, Climb/Crawl, Carry Yep, it's that simple If you pick up dog food off the ground, sit on the toilet, put away dishes in the upper cabinets, hug your loved ones, get off the ground, and carry groceries from the car, this episode is for you
12:55
October 10, 2021
My Orange Theory Experience 😬
My Orange Theory Experience 😬
So I tried out Orange Theory… …and… It’s not for me …but… It was an incredibly valuable experience …how?… I learned about myself, I met new people, I have first hand experience of a different type of training than I provide, and I’m a ton more clear on who I’m here to serve with Nine-Four Coaching It’s okay to try things that aren’t good fits for you (we should do that regularly) It’s a different kind of learning opportunity, that we easily avoid
27:18
October 07, 2021
Journal. Every. Day.
Journal. Every. Day.
Every day, get a pen and paper, and take 5 minutes to freely write (literally...just keep the pen moving) It's the most impactful habit that you're NOT DOING (I'm not either...yet) Give this a listen, and I'll be checking back in 30 days (future show) and we'll swap notes on how it went
15:50
October 03, 2021
"Nature Tested Fitness"
"Nature Tested Fitness"
Have you ever worked out for a while at a gym, then been humbled when your friend asked you to help them move a couch with them... I have... What's the point in going to the gym if that strength and conditioning doesn't translate to the life outside the gym We build "Nature Tested Strength" here at Nine-Four Coaching Yes we get out of pain, and while we're doing that we are building strength that makes moving furniture, going up stairs, chasing your kids or grandkids around the yard, going in a hike easier We lift heavy things, safely with impeccable form, in the gym, so you can pick up that awkwardly weighted couch without throwing your back out, and you aren't the guy or gal in the hunting party who's holding up the whole show because you can't feel your legs after walking up that first hill. If you want fitness that shows up outside of the gym, send me a message, we should talk.
14:07
September 30, 2021
It Takes a Village
It Takes a Village
I believe it takes a village to create something uniquely meaningful Belonging and serving a community is a driving force as human beings, and I hold that very close to my heart. I work with coaches, and doctors every day in order to develop relationships, get smarter and become more resourceful so I can better serve my clients I have a business coach, nutrition coach and fitness coach to make sure that I'm firing on all cylinders myself If you want to make improvements to your life, take a look around at your village, and see how you can both improve it and learn from it
11:55
September 26, 2021
Simple Solutions Fix Complex Problems
Simple Solutions Fix Complex Problems
Drink water Make your bed Plan your meals Plan your workout Eat protein at every meal Get outside Go for a Walk These are simple solutions to complex health problems...it doesn't make them easy...and that's where coaching comes in. We don't need more information, we need better tailored programs to our individual needs and to know someone else is on our side. Improving physical and mental health is simple, not easy, and if you want to know how, take a listen to this episode
12:33
September 23, 2021
Discipline Equals Freedom
Discipline Equals Freedom
Another core tenant is "Discipline Equals Freedom" I define that as preparing for what you know (plan), so you can respond well when the unknown (life) comes up So what does that look like? Make my bed Lay my clothes out for the next day Pack my gym bag Plan breakfast and lunch for the week Review my schedule for the week on Sunday evening If you want to get on this path and aren't sure where to start, this episode is for you. If you are on the path and want to get better, this episode is for you If you are ONLY ON THE PATH, this episode is for you... (there's definitely a thing as too much discipline)
22:02
September 19, 2021
Movement is Medicine
Movement is Medicine
I believe movement is medicine that improves physical and mental health. Why? It gives us something to DO It gives us something to look at It keeps our minds occupied It makes us release chemicals in our bodies that helps us manage stress better It builds community (yes...even if you're doing it by yourself) #nohumanisanisland  I've experienced it for myself in times where I felt lost, just try it...walk around your block every day for the next 30 days...see how you feel. 
10:24
September 16, 2021
Faulty smoke alarm
Faulty smoke alarm
Imagine if you will, a smoke alarm… It’s designed to identify and alert you to, potentially life threatening danger What if you had a smoke alarm that was so sensitive, that it went off because of steam (boiling water, or even a long shower 😶‍🌫️) The alarm is doing “too good” a job…you’re getting alerted to danger that isn’t really dangerous You’d want to fix that sensor, right? Same thing with CO2 tolerance If you take the test and score under 60 sec, you have a sensor that can be reset to note you to danger when it’s present (deer in the road) and give you the clarity to know when you’re not (getting cut off in traffic) Need that CO2 Tolerance test? Take 3 regular breaths Take 1 more BIG inhale Start your timer Exhale as slowly as you can When you run out of breath, have to swallow, need to breathe in, or stop breathing out the test is over Score under 60 seconds? We should talk 😤
07:50
September 13, 2021
Same distance from the ditch...
Same distance from the ditch...
"No matter how far you drive, you're always the same distance from the ditch" Yikes...this analogy hit hard.  Especially with my own personal growth journey.   It's easy to imagine that I should be "past this", and I should have "outgrown" getting pulled into defensive coping techniques that don't serve me by now. Still...it happens. ...and since it happens, it means I'm human maybe as I drive the ditch becomes a little more gentle and rolling, maybe it's more solid, so I don't get stuck in the ditch so easy This message is designed to bring about some empowerment that no matter how far we go, it's easy for EVERYONE to misstep and wind up in the ditch.  Acknowledge it, make amends and move forward...give yourself a break
15:22
September 09, 2021
Unconventional Mental Health Resources
Unconventional Mental Health Resources
“Mental Health” is a big and loaded term What if some resources looked like a gym, coffee shop, taproom, knot tying workshop, walk in a park…? There’s a big gap between self care and clinical mental health support For of people, self care isn’t enough, and going to a doctor is too scary a step I am working to bridge that gap, and I’m not alone I’m not reinventing the wheel; movement, play, the great outdoors, sharing a cup of coffee or a beer with a fiend, gardening…we’ve done these things forever…sometimes we just need opportunities to explore and a friend to ask
20:13
September 05, 2021
"What do I actually do?"
"What do I actually do?"
How do you eat an elephant🐘. ?.. One bite at a time 😆 Seriously, that's how anyone achieves success...taking it one step at a time. It is formally called "graduated exposure", and it means taking a small step into enough discomfort to feel challenged, get a win, and avoid being overwhelmed We are our own worst coaches when it comes to change.  We think that we should go DIRECTLY from A to Z, when really, we can go from A to B to C... and if that's a lot, we can go from A1 to A2, to A3... My friend Justin at @feelstrongfit wears a shirt that says "slow progress is progress" and there's a lot of wisdom in that When we work together we find the clearest, most direct path to your goal, and that sometimes means going over really challenging terrain, moving efficiently doesn't always mean moving fast Consistent effort ALWAYS wins over hard effort
11:44
September 02, 2021
The New Stress Bucket
The New Stress Bucket
Imagine all the stress in your life flowed into and out of a bucket The goal is to maintain some sort of level that's not to the top, but not empty either I'd always imagined 1 stream flowing into the bucket and one flowing out...but I listened to a video from my spirt animal brian mackenzie (@_brianmackenzie) recently that blew my mind (and made the idea of big effects by small changes way. more. possible) Imagine, each stressor (work, kids, maintaining a house and car, working out...) was it's own stream into your bucket, and self care/recovery (sleep, eating clean, relaxing, nature time...) was it's own stream out of your bucket We can see how some streams in will always be in, mostly at "full blast" (worrying about your kids), but some we can turn back a bit (maybe hire the neighbor kid to mow your lawn?) Same thing with recovery, some streams will take a lot more time to work on (poor sleep over decades), some we can crank up super easy (taking a nightly walk around your block by yourself) We can do it!  Piece by piece 
09:31
August 29, 2021
Why mouth breathing doesn't make you better at cardio
Why mouth breathing doesn't make you better at cardio
If you've taken a CO2 Tolerance Test (if you haven't, click here), and scored under 60 and wondered why that matters, let's walk through an analogy that might be helpful Imagine our CO2 Tolerance is like our ability to digest food.  The higher our CO2 Tolerance the higher percentage of nutrients and energy we are able to absorb from the food that you eat Imagine we don't absorb nutrients well, and we are constantly stressed because we don't have the nutrients we need to feel good....so we eat more, we eat constantly, and because we are only absorbing a small percentage of nutrients, most of the food that we're eating goes right through us (you know what I mean) We are wasting all kinds of resources, (time, energy, money) to get, prepare, and eat food that (for the most part) we could just as well throw directly into the toilet Imagine, if we worked on things that would allow us to absorb a higher percentage of nutrients from the food we ate, we'd actually need less food to feel REALLY GREAT, fulfilled, energized to tackle all the tasks of life So...If you already have a low CO2 Tolerance, adding more air (mouth breathing) isn't going to help your relationship with cardio, you are taking in more volume of air, and rapidly breathing, but you're not getting more actual oxygen into your system (which IS what will help your relationship with cardio) Working on breathing, increasing your CO2 tolerance WILL COMPLETELY TRANSFORM your relationship with cardio.   Mouth breathing does have a time and place, and we'll cover that in a future episode 😤
15:39
August 26, 2021
Vision-Leak?
Vision-Leak?
Have you ever made a goal, and 3 weeks down the line had it start to fade, and fade, and fade until you just forgot about it?   ...Only to remember it STRONGLY 6 months down the line and feel like a loser for letting it get away, AGAIN... You may have experienced "Vision-Leak" (a term I first heard from my friend Blanche at @rootedstrenghcoaching) Think of it as a slow air leak out of a tire, you can drive on it (mostly pretty well) for a while, and then (if you don't continue to put air in it)...you find yourself with a flat tire and stuck You make this goal, and little by little, If you don't continue to bolster your vision it fades to such a point that it's easier to do nothing than it is to find a reason to continue to work toward your goal How do I prevent Vision Leak? Find, create a touchable, physical item you see multiple times a day that directly relates to you reaching your goal (shirt, shorts, dress, jeans...) Ask a friend or loved one to check in with you on your goal, daily if possible, and help hold you accountable Get a coach, a nonjudgemental, professional who has tools and options to help you navigate the clearest most direct path to your goal, AND adjust if needed
09:59
August 22, 2021
The fitness industry is GREAT at serving people who need it the LEAST
The fitness industry is GREAT at serving people who need it the LEAST
Again...I've been called our by Sean Pastuch (and again...it's a good thing) I've put myself in an echo chamber with folks who meal prep, who workout consistently, who get into nature, who pursue personal growth and make themselves a priority  I forgot how. freaking. hard. it is to start...how. impossible. it seems to make a plan an stick to it....how. loud. the voices are that cast doubt on EVERY POSITIVE CHANGE people try to make. I apologize. I bridge the gap between healthcare and fitness because so many of us have been let down by both and they'd rather jump into the nothingness than continue to put themselves in a place where they don't feel understood, heard or valued. I forgot. I want to be a part of the solution.  This will take an Army.  We can do it!
17:59
August 19, 2021
Building a Superhero
Building a Superhero
Buckle up, we are going into deep emotional water on this one... Imagine...you meet your untimely demise (wow...that's intense)...before you leave...you are able to build the prefect parent for your kids What kinds of traits, values, characteristics would that person have?  What would their day consist of?  How would they provide to your kids?  What would their relationship be like? You are building this imaginary figure, and you're building your own roadmap to being the parent/guardian/caregiver you want to be  It's in intense exercise, go all in and let it show you the steps to take to become that superhero
10:23
August 15, 2021
What's your future look like?
What's your future look like?
Ever look around a room you're in and make a note if most, some or any people in that room are people you want to look like, have the abilities of, or have the habits of, in the future? I do. It might sound conceited to admit it; it's the truth.  It's also the truth that we should all be doing it. It's the difference between being a victim of circumstance or taking ownership of your future.   Our language becomes out thoughts, becomes our actions, becomes our habits, becomes our values, becomes our futures Put yourself in a room with people who you aspire to be like, it's a hell of a lot easier to realize impossible goals when you're surrounded by people who do those things everyday
17:02
August 12, 2021
The Dirty Secret Every Fitness Professional Knows...
The Dirty Secret Every Fitness Professional Knows...
Spoiler Alert: Cardio machines alone never get people to their actual goals I read an article with this title from Sean Pastuch on LinkedIn this past week, and, as a fitness professional, I felt called out (and that's a good thing) I've taken this approach as an athlete myself, take the less invasive/don't want to bother anyone, and NEVER have I felt as strong as I've wanted to; NEVER have I looked or felt as good in clothes It's time to change that 👊
14:12
August 08, 2021
...but I already know how to breathe?
...but I already know how to breathe?
I’ve been breathing my whole life…so far so good… Why even bother training breathing? Everyone has at least one dysfunctional response pattern where breathing is concerned. Take some time to think about it. I guarantee you have one.  These responses pile up over time and result in chronic stress loads that UNDERMINE PERFORMANCE What if every time you lost your temper could be attributed to your breathing? Every time you yelled at your kid, partner, co-worker… Every time you sent that email that you wish you hadn’t… Every time you missed that lift… Every time you had to stop on your run… Every sale you didn’t close… What if training breath made you BETTER? What if you got your work done early and complete and easily, so you could take more time off? What if you were calm and confident presenting in a meeting? What if you got through your workout fast and comfortably with gas left in the tank? What if you were looked at as the person who can shoulder chaos with a clear head? It's simple, not easy, that's why we train 😤
20:05
August 05, 2021
Turning Pro Series: Qualities of a Professional
Turning Pro Series: Qualities of a Professional
We are diving into concepts and ideas found in the book "Turning Pro" by Steven Pressfield.  Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. What are the qualities of a "Professional"? Take a listen, and live into them the best you can
16:00
August 01, 2021
Bonus Episode: Defining “Better” NDARNG
Bonus Episode: Defining “Better” NDARNG
I get a lot of folks asking about breath work, so this bonus episode takes you through an exercise example This is an exercise I put together with Soldiers in the North Dakota Army National Guard in mind and could seamlessly tailor exercises like this for all kinds of communities 🙂 “What if you could define what “better” looks and, more importantly, feels like in less than 20mins… Breath work and visualization is gasoline on a fire Find a comfortable space where you can lay down and close your eyes Go deep with the breathing exercises and be sure to take detailed notes at the end, that’s your roadmap Give me a shout if you’d like me to carve out some time to chat more about this 😤✒️📓
16:60
July 29, 2021
Competencies?
Competencies?
I want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness @activelifeprofessional
15:09
July 29, 2021
Turning Pro Series: Habits
Turning Pro Series: Habits
We dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield.  Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. We are talking about habits... It's great to KNOW what to do It's better to DO it
07:07
July 25, 2021
What does "ease back into it" mean?
What does "ease back into it" mean?
So you just got out of the doc's office (surgeon, primary care, physical therapist, chiropractor...) and they tell you, "we're good here, just ease back into normal daily activities". What does that even mean? Most of the time they're sending you back to the "scene or the crime" where that injury/pain/aggravation started. That can be scary, right?  Even if there's no "logical" reason for you to be fearful, you still feel it and denying it won't help it go away So maybe you go back, maybe you avoid going back all together?  I know athletic people who completely walked away from the activities they LOVED because they didn't know how to "ease back into it" and didn't want to get injured again... That was before I "turned pro" What if you had a coach to work with who specialized in bridging the gap between health care and fitness?  That's what my movement practice is all about, and I'm not alone
19:37
July 22, 2021
Exceptional Short Term v. Average Long Term
Exceptional Short Term v. Average Long Term
Most of us have/had define(d) personal and professional relationship success by longevity (I know I did/do still sometimes) That mindset was the source of a lot of confusion/frustration for me when I found myself out of misaligned with organizations that I was honored to be a part of at the start... What if adhering into the "Campsite Rule" (leave things better than how you found them) / mutual growth was the standard by which we measure relationship success? Take a listen, be and seek to surround yourself with exceptional human beings and organizations, and when the time is right, leave each other better than how you found each other
22:27
July 18, 2021
Getting a "Win"
Getting a "Win"
We've all been in a spot where we just "need a win" Take a listen to my story, and see if you can spot yours too.
18:19
July 15, 2021
Becoming and "Adult"
Becoming and "Adult"
Can you pinpoint the day when you became an "adult"?  The day you stopped having fun, the day you stopped playing, the stopped being curious, stopped exploring, stopped trying something new? The day you had to have the right answers and you felt the weight of the world on your shoulders I spent the last half of my 20's in this space...it was black and white and I thought life was supposed to be like that forever moving forward...people just "get old" things start breaking down, and getting out of shape is what everyone does and if you survive into old age with all of your strength and facilities, then you're lucky and it's pure luck to have that experience. Then, one day, I put myself in a room with people who didn't believe that reality, and everything changed...
20:03
July 11, 2021
Your event got cancelled...now what?
Your event got cancelled...now what?
You just put a bunch of blood, sweat and tears into a competition (race, meet, tournament) and in a blink an eye it's gone (cancelled, injury, unexpected emergency...) Now what? We can't make the shock and anger go away...and all is not lost
12:37
July 08, 2021
“Will you only be happy if I change?”
“Will you only be happy if I change?”
I’ve considered this question from both sides…it’s fascinating and has completely changed the way I look at relationships Enjoy!
21:37
July 04, 2021
Turning Pro Series: Overview
Turning Pro Series: Overview
We'll dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield.  Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. This is a simply written book that is easily read, and cost effectively priced.   Information is free...cost is found in doing the work (reflection, planning and taking action) once you "know" In the the Turning Pro Universe, there is an Amateur Mindset and there is a Professional Mindset Steven has held firmly in both mindsets and so have I (and I still do in some areas of my life), and this book is about awareness, and what to do with that new awareness Are you pursuing the Important Work in your life?  If you're not, not yet, or not never, that's okay.  Once you know, then you can make a choice.  It's an extremely empowering feeling Then what? Keep reading...we'll talk about tools, habits, and resources to help you Turn Pro in your Important Work, let go of everything else and realize meaningful goals
05:42
July 01, 2021
Why You Hate Cardio
Why You Hate Cardio
We’ve all been there, legs burning, lungs burning, 2 minutes into your 30 minute workout 😳 Little bit science knowledge, little shift in mindset will revolutionize your relationship with cardio 👟👟
25:37
June 27, 2021
Relationship with Goal Setting
Relationship with Goal Setting
If you're annoyed with the thought of goal setting, this is for you. Your relationship with goal setting is more important than any process/hack/tip/tactic that you'll come across. You may actually be better off not setting a goal at all than setting one you don't actually care to realize.
19:12
June 24, 2021
Tomorrow Starts Tonight
Tomorrow Starts Tonight
The best way to set yourself up for success is to start the night before.   Lay out your clothes, make your lunch, pack your gym bag, do what you can the night before, it's a game changer
07:43
June 20, 2021
My "Wonky" Right Hip
My "Wonky" Right Hip
In the last week or so I've had my own experience with pain.   My right hip acts up when I'm not on track.  When I ignore my hip, it quickly turns into a low back, hamstring, shoulder issue along with my hip.   Feeling pain/weakness in movements that felt fine a day earlier completely sucks, there's no other way to put it.  My mind immediately jumped into the familiar panic that I experienced most of my mid-late 20s (it'll just be like this forever...).  Luckily it didn't last.  I did things the best I knew how to do to remedy my situation and by the next day I was walking upright, pain-free once again. I know what it's like to not trust my body to move the way I want it to; the helpless and useless feelings that come up. If you've been in that boat before, take a listen to my story and let's see what's available to help get you out/keep you out of pain too.
39:53
June 17, 2021
The Bridge: Movement Assessment Explained
The Bridge: Movement Assessment Explained
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion One of the most powerful tools in my toolbox is a movement assessment.  It's one of the first things we complete together and it provides a wealth of information, including whether or not I believe working together will help get you out of pain, or if you should really make that doctors visit that you've been putting off It takes 15-20 minutes, tests the active and passive ranges of motion on the most important joints in your body and helps us set a course
08:50
June 13, 2021
The Bridge: My Training Rules
The Bridge: My Training Rules
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion In this episode we cover my 4 fundamental rules for training, all designed to make sure we are training smart to help get you out of pain or help keep you out of pain
13:22
June 10, 2021
The Bridge: Load v. Capacity Explained
The Bridge: Load v. Capacity Explained
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion What if your sleep, diet and stress level had more to do with your "tweaked back" than the weight you were picking up at the time your muscles seized on you? Imagine, every day you have a set amount of "energy units" you can spend to do the things you want and need to do in your life, and imagine there was a way to spend less on the things you NEED to do, so you have more to spend on the things you WANT to do
16:34
June 06, 2021
“Almost”
“Almost”
We can never get enough of what “almost” works Part of our internal drive is chasing “almost” If we didn’t, humans would have never made it The time has come to ask, ‘does “almost” still serve me?’
17:40
June 03, 2021
The Bridge: Athlete Hierarchy of Needs
The Bridge: Athlete Hierarchy of Needs
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion The more robust the base, the higher the pyramid can build In this episode we'll talk about what we focus on in order to build the most robust and resilient folks possible, helping to keep you out of pain and helping you get out of pain
12:33
May 30, 2021
"We Are All Just Walking Each Other Home"
"We Are All Just Walking Each Other Home"
Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"... This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago.  It is changing my entire approach to life Take a listen and bring this concept into your life 
15:53
May 27, 2021
The Bridge: Irritation, Pain, or Injury?
The Bridge: Irritation, Pain, or Injury?
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion In this episode, we're unpacking the differences between irritation, pain and injury and how we can use that knowledge to paint a more accurate picture of where we are at in order to set a more effective course to get where we want to go
13:19
May 23, 2021
The Bridge: Interviewing Coaches
The Bridge: Interviewing Coaches
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion How do you know you're working with the right coach?  How do you know they understand your life, your motivation, and your goals?  Do you trust them, their process, their organization? Is it important to establish all of that?  It depends...if you are seeking BIG change it might be something to consider? I'll also give you my tried and true standard for KNOWING you have found the right coach 
20:40
May 20, 2021
Unconquerable
Unconquerable
Invictus by William E. Henley "Out of the night that covers me,       Black as the pit from pole to pole, I thank whatever gods may be       For my unconquerable soul. In the fell clutch of circumstance       I have not winced nor cried aloud. Under the bludgeonings of chance       My head is bloody, but unbowed. Beyond this place of wrath and tears       Looms but the Horror of the shade, And yet the menace of the years       Finds and shall find me unafraid. It matters not how strait the gate,       How charged with punishments the scroll, I am the master of my fate,       I am the captain of my soul." My thoughts on a classic warrior's poem, we are all unconquerable, take a listen
19:45
May 16, 2021
The Bridge: Sacrificing for "The Team"
The Bridge: Sacrificing for "The Team"
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion We hear it all the time, athletes sacrificing their bodies for their team...even if it's not for a big play to win the game, athletes sacrifice their bodies every day to pursue their sport...employees sacrifice their bodies for their company...service members sacrifice their bodies for their organizations Why? Sport, career and service are identities.  Teams, companies and organizations are families If coaches and leaders took a more active role in their charges' wellbeing would they make stronger, more resilient teams...Maybe?   I know for sure it would make stronger, more resilient human beings...and in the end...is that not a worthy enough cause?
14:41
May 13, 2021
God's Minute
God's Minute
God's Minute by Benjamin E. Mays "I only have a minute. Sixty seconds in it. Forced upon me, I did not choose it, But I know that I must use it. Give account if I abuse it. Suffer, if I lose it. Only a tiny little minute, But eternity is in it." Time is fleeting and powerful, take a listen and bring this message into your week
08:15
May 09, 2021
We All Have Superpowers
We All Have Superpowers
How do you know what your superpower is? It might be the thing that makes you feel different from your friends, it might be the hard thing you survived that you are unconsciously low-key ashamed of... I listened to an interview between Jocko Willink and Dakota Meyer, and Dakota equated life to a haunted house, the first time through a haunted house, everything is scary, once you've been through it though...it's not nearly as scary.  So on a walk in the woods I thought about the haunted house rooms I've been through, leaving careers, divorce, coming out.  Let's talk about those and inspire you to find your superpowers too #ittakesavilliage
35:09
May 06, 2021
Wisdom over Cleverness
Wisdom over Cleverness
"May we overcome our cleverness and find wisdom"  This is a short and powerful episode, take a pass or two through the episode, and see where in your life, prioritizing being clever creates a roadblock to becoming wise
13:32
May 02, 2021
More Than Our Mask
More Than Our Mask
Imagine a scared, traumatized puppy, who’s abuser looks like you (male/female, young/old, big/small...) You know that you didn’t cause that trauma, and still your heart breaks for that puppy and you do your best to prove you are not that person the puppy sees you as. It is easy to put yourself in that situation and have empathy for the puppy and grace for yourself As humans, we do that everyday to each other, we just have more coping mechanisms at our disposal. We have more ways to hide and it’s easier to become defensive Imagine giving humans in your life the empathy you’d give that puppy and imagine giving yourself that grace to know you aren’t the person you’re being seen as
07:15
April 29, 2021
Core Routine: Wandering
Core Routine: Wandering
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" Wandering might be my most favorite core routine.  I have happened upon a lot of answers while walking or driving with no particular plan or place to be. Take a listen to how you can incorporate some wandering in your life too
09:42
April 25, 2021
Coaches Need Coaches
Coaches Need Coaches
It takes a village to navigate the complexities of life.  It's tough, but important to remember that if you're looked at as a leader.  Take a listen to how I evolved into understanding and benefiting from coaching, what I look for in a coach and some of the coaches who've helped me along the way
30:06
April 22, 2021
Core Routine Series: Expand Senses, Question and Track
Core Routine Series: Expand Senses, Question and Track
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" As humans we rely on what we see; it's a strength that we are biased to use.  We have (at least) 5 senses; let's talk about how to expand them and use those super powers to become more curious about familiar things, unlocking an entirely new relationship with your world
13:19
April 18, 2021
Calm within Chaos
Calm within Chaos
With a calm mind I make better choices, even amidst chaos I keep inching closer to the essence of my life's work Cultivating calm amidst chaos, being a useful contributing member to my local and global community Why? Take a listen
16:26
April 15, 2021
Core Routine: Story of the Day
Core Routine: Story of the Day
Core Routines Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" We are a social animal; sharing stories is part of our very fiber as a human being.  Take a listen to how incorporating story telling (or a journal practice) increases connection to yourself, your people and the world
05:55
April 11, 2021
Conflict v. Architect Language
Conflict v. Architect Language
Words color the way you see the world and the way the world sees you.   Take a listen to the differences between Conflict Language v. Architect Language and see if a language upgrade could change the way you see yourself and the world and how the wold sees you Mark England: Identify v. Process Procabulary - Core Language Upgrade
16:48
April 08, 2021
Core Routine Series: Sit Spot
Core Routine Series: Sit Spot
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature"  Take a listen to how creating a sit spot practice can be an invaluable tool to start finding quiet space, clarity and inspiration  Enjoy!
11:43
April 04, 2021
BONUS Show: Forest Bathing with Team RWB
BONUS Show: Forest Bathing with Team RWB
"I create opportunities for veterans to explore the outdoors, allowing them to challenge their own beliefs, evolve as human beings, and build their squad through mindfulness practice and play" Super excited to explore a partnership with Team RWB offering outdoor mindfulness opportunities for veterans In this episode I'll specifically talk about what a Forest Bathing practice looks like, and why folks want to take part Enjoy! 
14:52
April 02, 2021
Want v. Need
Want v. Need
Extending the conversation from "The Woods, The Gym and The Kitchen Table" episode, I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement" It's 100% True The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED We explore 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options. If you would like to explore working together, this is an episode that you may find helpful.  You can also click here and take a survey that may provide some clarity 
18:01
April 01, 2021
The Woods, The Gym, and The Kitchen Table
The Woods, The Gym, and The Kitchen Table
The woods, the gym and the kitchen table developed my essence as a human being. I'm finally getting the words to explain the actions I've taken with Nine-Four Coaching.  It's exciting and humbling.   Give it a listen
32:34
March 28, 2021
This lesson just keeps coming up...
This lesson just keeps coming up...
“You’ll never have that kind of (life) in a world where you’re afraid to take the first step because all you see is every negative thing 10 miles down the road.” - Good Will Hunting "The fastest way out is through"... I know that...I 100% believe it, and yet...I find myself avoiding and distracting Initiate the tough conversation Sit down and journal Feel your emotions all the way though Join a gym Sign up for an interesting workshop I sense uncertainty and do almost everything I can to avoid it Just take the step...just take 1 step and see what happens...it's a reminder to me as much as it is an invitation to you. Enjoy the listen
08:08
March 25, 2021
"COVID Year" Lessons
"COVID Year" Lessons
It's about the lessons, not the story... Not matter how much I want to, I can NEVER change events that happened.  I can only learn, make amends (if appropriate), integrate those lessons, and move forward. It seems that every podcast had a "COVID Year in Review" episode this week.  I figured I'd join the mix, and I'd put my spin on it. I picked one story of my COVID Year, for context, that led to big lessons that I'm still working on integrating  It's okay to go back, even if it ultimately doesn't work out There is room for everyone Keep looking for your people  I encourage you to take a look at your COVID Year, find some lessons, and use them build your future self
23:27
March 21, 2021
Avoiding Goal Setting?
Avoiding Goal Setting?
Do you avoid setting goals, commitments, or intentions... You want to improve, and never set a date... We all do. Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment Take a listen let’s explore this together
11:42
March 18, 2021
Coaching Clarity
Coaching Clarity
If you are done scouring the internet for the solution to your "problem"...we should talk. Coaching is rarely about the skill you're trying to attain, the weight you're trying to lose, the strength you're trying to gain, the certifications you're trying to earn, the promotions you're trying to be awarded.... It's not data, information, or knowledge Coaching is about "Context".  Listening to someone, and asking the right questions in order to achieve clarity together. I'm a "Finisher".  I get a task, build a plan and complete the mission. I am a "Quitter".  In times I found myself unable to out work a problem or find a solution...I have quit. The difference is, "Context" "If It's important you'll find a way, and if it isn't, you'll find an excuse" It's okay what was once important for you to achieve is no longer the case...who's asking you the questions to get there? Take a listen, see what coaching sessions with me would be like, and then, click HERE and let's talk
20:40
March 14, 2021
Change happens slowly...and then, all at once
Change happens slowly...and then, all at once
I caught lightning in a bottle on a walk yesterday and am putting nine-four coaching into motion What does that mean? I will be offering services in coaching, outdoor mindfulness and storytelling I’m building all of that out right now. Check out nine4coaching.com to keep up to date on all the happenings
09:54
March 11, 2021
Making Better Mistakes
Making Better Mistakes
There is nothing like “new energy” (relationships, business ventures, diet, workout plan...) I jump in head first and full speed, every time New energy always burns off, and that is when things get real, and that’s the only place where REAL change/evolution occurs...that’s ALSO when things tend to go off the rails I started using a journaling exercise and it’s proven to be super valuable “If after 4 years, (X) falls apart...what was the most likely cause?” The take a moment and be real. The answer is very revealing...and that’s where the work begins Take a listen
12:49
March 07, 2021
Takes of a Recovering Curator
Takes of a Recovering Curator
In an effort to be helpful, I have tried my best to make the lives around me easier. While a noble intention, it wasn’t often helpful. I wasn’t honoring others’ experience. Challenge reveals strength and resilience. I’m exploring this new path, finding balance between support and enabling take a listen
18:29
March 04, 2021
Mood follows movement
Mood follows movement
My days aren’t always A+, and my life is still beautiful...how? Just keep keep doing the things that give you life (even on days you’re just not feeling it) it’s always worth it
17:40
March 01, 2021
Rethinking my Approach
Rethinking my Approach
Hi, my name is Sarah and I am a recovering prosecutor... Preacher, prosecutor, politician...we all bounce between those roles mostly unconsciously, I listened a few interviews with organizational psychologist, Adam Grant where he really breaks down these roles and how to break them Take a listen for my thoughts and revelations affecting the future episodes
24:27
February 25, 2021
Outdoor Mindfulness
Outdoor Mindfulness
I go into the woods to find quiet sometimes, and I'm not alone You don't have to go all the way into the woods to practice outdoor mindfulness, take a listen to this episode while I introduce the concept of outdoor mindfulness and offer some ways to make it accessible to you If you're interested in joining me with Nature of the North, click here
19:48
February 21, 2021
Speechcraft
Speechcraft
Milestones to become a great public speaker/storyteller Comfort-Connection-Clarity Most folks want to be comfortable public speaking, they want to connect with their audience, they want to convey a clear message If you want to become a better public speaker/storyteller, give this episode a listen
31:08
February 18, 2021
Hidden Costs
Hidden Costs
"reasonable cost" is unique to every. single. person. there are no right answers today, just introducing a couple concepts and perspectives  Cost of Convenience and Cost of Inaction take a listen; I hope you enjoy it there will be more like this coming in future episodes
23:04
February 14, 2021
Lessons from Surprising Sources
Lessons from Surprising Sources
The most impactful lessons often come from unexpected sources. I am a comfortable speaker and test taker.  I had a couple recent experiences proving to myself that I am, indeed, a mere mortal.   Take a listen to my stories; I hope they change your mindset a bit about a surprising lesson you've experienced in your life
23:13
February 11, 2021
New Gym = New Chapter
New Gym = New Chapter
I started up at a new gym this week. It is fascinating how starting at the new gym parallels to starting, in my experience, a new career search/career path. Starting new things requires a big level of self compassion what does that look like? I’m setting myself up for a long term win by solely focusing on short term “easy” wins Take a listen
24:00
February 07, 2021
Appreciating the Pause
Appreciating the Pause
In the rush out of the discomfort of a transition (career, relationship...) we rush to the new g thing I caught myself doing just that with this podcast. So, I stopped. I’m dedicating one more episode to acknowledging that pause and discomfort. If you’re on a similar spot (eye of the storm) I encourage you to listen to the previous episode as well
09:25
February 04, 2021
You are the average of your friends
You are the average of your friends
You are the average of the 5 people you spend the most time with” ...what happens when those people evaporate from your life? Regardless of where you’ve been, where you’re at or where you’re going, chances are real likely you’ll find yourself in a spot like this I don’t have an answer; I have my story and it may help you now or down the road Take a listen, and then take this conversation with you into your world
38:14
January 31, 2021
We are all in the same ocean
We are all in the same ocean
We are not “all in the same boat”. We are “all in the same ocean”. Take a listen, and then take this conversation with you into your world
06:05
January 28, 2021
You are already in the ocean
You are already in the ocean
Ever find yourself missing the forest for the trees? My take on a parable nestled into Pixar’s movie “Soul” Take a listen, and then take this conversation with you into your world
21:12
January 24, 2021
Invitation and introduction
Invitation and introduction
New year, new mission and vision. Moving forward, Nine-Four Radio is going to feel more like a talk than a lecture. Where it feels like you’re in the room with me and can share what we talk about with the people in your life. A bit less polished, a lot more interesting
14:14
January 21, 2021
Fueled by Pirates, Soldier becomes Seeker
Fueled by Pirates, Soldier becomes Seeker
If you could distill your life's journey into a 6 word or less sentence, what would it be? There's a ton of value in reflection, and this is a great exercise to play around with Seem overwhelming? Take a listen to my experience, you just may catch a spark to ignite your fire Enjoy!
19:10
January 17, 2021
2021 Word of the Year "Ask."
2021 Word of the Year "Ask."
I set an intention for 2021 to use a guidepost.  Keeping me on the path. "Ask" for time for space for clarity for connection for understanding  Not sure how to start?  Take a listen to my experience, you just may catch a spark to ignite your fire 
07:12
January 14, 2021
Disney December
Disney December
I've been incorporating Disney December into my warmups, how can listening to Disney princesses possibly put me in the right mindset for a workout?  I honestly can't explain it (but Julian can here, I have it starting at the meat and potatoes of Disney December (49:04), honestly, the whole thing is fascinating) Here's my Disney December Spotify Playlist 
04:42
January 10, 2021
The One Thing
The One Thing
This is the piece of paper that I use to make sure I am keeping First Thing's First download PDF here (it's under the Blog entries, under "The Good Stuff") Credit to Jerred Moon at End of Three Fitness
07:31
January 07, 2021
New Year Review and Planning
New Year Review and Planning
My 2020 review and 2021 goal setting, take a look at the positive and negative people and activities of 2020 (schedule more time with the positive and NO time with the negative), then write your 2020 accomplishments, followed by your 2021 goals
06:30
January 01, 2021
Road to 40 Recap
Road to 40 Recap
Lots to catch up on, I am now 40 and a certified PMP (Project Management Professional). I walk through the last 10 weeks, enjoying the process of recapturing my health and wellness and overcoming some unexpected challenges to earning my PMP. Sometimes you just need a win, and I have a great story I hope you can see yourself in and take with you
22:03
December 29, 2020
Road to 40: Just Keep Peddling
Road to 40: Just Keep Peddling
“Just keep peddling and you won’t fall over” is sage advice to both a 5 year old learning to ride bike without training wheels, and a 39 year old making moves to forge a new path.
12:36
September 28, 2020
Road to 40: Taking Big Action
Road to 40: Taking Big Action
Road to 40 Series: I’ve taken A LOT of big action this week and it’s been amazing and it’s been terrifying. Take a listen
33:00
September 23, 2020
How to Start
How to Start
I’m “starting on Monday” and that’s actually tomorrow. How? Why? I have my 40th birthday coming up and I have a sweater that’s just a little more tight than I’d like it to be...so I’ve enlisted a “Super Friend” and chosen to change 1 thing about my movement, recovery, nutrition and mindset. Take a listen to what and apply what you’d like to your own plan 😃
09:40
September 21, 2020
Welcome!
Welcome!
Welcome to Nine-Four Radio!! This is the first episode to get acquainted. We will talk mindset and movement and things that will make us all better, faster, stronger, more resourceful, compassionate and loving to ourselves and each other. Welcome aboard, and I hope you enjoy the ride!🎡
02:42
September 21, 2020