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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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Currently playing episode

The Bridge: Sacrificing for "The Team"

Nine Four RadioMay 13, 2021

00:00
14:41
Rising Tide with Nancy Ellering
Oct 10, 202353:27
Fish Bowl Maintenance

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

Jul 12, 202316:50
Office Visits with Linda Morgi: Escaping Hustle Culture and Bringing Us With
Oct 11, 202201:01:07
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

Sep 01, 202228:04
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 

Aug 30, 202253:54
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?

Aug 28, 202219:58
...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

Aug 25, 202208:36
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

Aug 23, 202243:38
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"

Aug 21, 202215:00
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

Aug 18, 202224:22
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

Aug 16, 202236:13
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

Aug 14, 202207:52
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

Aug 11, 202212:02
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

Aug 09, 202248:45
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

Aug 07, 202214:57
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

Aug 04, 202228:50
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

Aug 02, 202242:29
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

Jul 31, 202211:06
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

Jul 28, 202213:54
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


Jul 24, 202207:59
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

Jul 21, 202223:45
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 

Jul 17, 202217:26
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

Jul 14, 202229:53
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"
Jul 08, 202238:46
Rising Tide: Laura Caroon, with Trive Culture
Jun 14, 202201:04:36
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

Jun 07, 202257:29
SPECIAL EPISODE: Infertility Awareness Week with Tara Brandner
Apr 26, 202257:25
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

Mar 10, 202214:58
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

Mar 03, 202201:22:08
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

Feb 24, 202258:38
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

Feb 20, 202210:09
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

  1. Our clients realize the OUTCOME they WANT (run a mile pain free, crush a presentation at work, max physical fitness test score...)
  2. 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

Feb 17, 202212:49
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
Feb 13, 202221:01
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 

Feb 10, 202213:41
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

Feb 06, 202216:23
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

Feb 03, 202228:58
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

Jan 30, 202206:33
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

Jan 27, 202214:13
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

Jan 23, 202208:18
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

Jan 20, 202207:23
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 😂  )

Jan 16, 202235:13
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 😎
Jan 13, 202207:48
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
Dec 30, 202114:26
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
Dec 26, 202110:04
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 💪
Dec 23, 202105:22
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
Dec 19, 202110:08
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
Dec 16, 202113:52
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
Dec 12, 202113:40
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

Dec 09, 202118:24
REPLAY: The One Thing
Dec 05, 202107:31