Nine Four Radio
By Sarah Skedsvold
Nine Four RadioAug 18, 2022
Rising Tide with Nancy Ellering
"To shave or not to shave...?"
"Underwear or...no?"
I'm joined by Nancy Ellering owner of Rest Day Massage Therapy, licensed massage therapist with a slant to serve people who rely and take care of their bodies so they can live a life without limits
She's also a CrossFit coach, endurance sport cheerleader, and all around strength sport enthusiast
If you've never had any body work done, or have been putting off getting that shoulder addressed, click on the link below and get on her schedule Book Now
Check out Nancy's blogs that we covered in the conversation
Foam Rolling Basics: Do's Don'ts and Best Practices of Foam Rolling for Self Massage at Home LINK
What to Wear to a Massage? An Honest Answer to a Kind of Awkward Question LINK
If you believe A Rising Tide Lifts All Boats as well send a message to nine.four.coaching@gmail.com and we'll connect
Fish Bowl Maintenance
(Practical Exercise Included)
We are all the result of our environments
If we aren't happy or feel like something is missing, then it' stands to reason that we should take a look at our environment to decide what, if anything has to change
Take a minute to listen to this episode, and then find 30 minutes to maintain your fish bowl
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
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
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
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?
...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
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
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"
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Office Visits with Dr. Threasa
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"
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
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
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
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
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
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
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
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
03.19 - “Earned not Given”?
Do we need gatekeepers, or guides?
Take a listen and decide for yourself
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
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
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
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
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
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
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
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 😂 )
03.10 - Returning from Injury: Confidence
(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 😎
03.09 - Returning from Injury: Commitment
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
03.08 - Returning from Injury: Creativity
….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
03.07 - Returning from Injury: Consistency
Quick, straight forward episode, enjoy 💪
03.06 - Returning from Injury: Control
-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
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
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
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
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