https://www.instagram.com/steve_corcoran_/ https://tampabayfrogman.com/ https://www.navysealfoundation.org/
Nutrition Solutions https://nutritionsolutions.com/fatlossplan/
Spread Oak Farm To Table https://www.spreadoakfarmtotable.com/pages/about-us
Dr. Alessi Functional Health https://alessifunctionalhealth.com/
(0:00) Introduction and welcome to the Full Fueled podcast (0:39) Background on Dr. Alessi and guest Steve Corchran's connection (1:32) Steve Corchran's background in endurance training and Marine Corps influence (3:34) Transition to high-performance multi-sport athlete and Iceland race discussion (6:15) Mental and physical preparation for extreme endurance events (10:42) Structured training and maintaining optimal condition (19:19) Using "predators" as motivation and maintaining discipline (23:35) Extended discussion on discipline and motivation in training (28:29) Nutrition, intuitive eating, and performance (35:19) The importance of presence and focus during training (41:12) Training techniques and the role of music (42:15) Military fitness standards and societal health trends (46:08) Daily mental preparation, mindfulness, and team check-ins (52:11) Steve's upcoming events, nonprofit work, and the Tampa Bay Frogman Swim (56:25) Closing remarks, future plans, and sponsor shoutouts00:00:00
There's there's over 6 people on this planet with so many different genetic
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combinations that the most important thing you can develop is a self awareness and an
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evaluation criteria of what works best for you.
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Welcome to the Full Fueled podcast.
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Welcome to the Full Fueled podcast.
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Welcome to the podcast with your host, Matt Tack.
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With your host, Matt Tack.
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Your host, Matt Tack.
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Who are you?
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I'm doctor Alfred Tack.
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Doctor Alfred Tack.
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Doctor Alfred Tack.
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I know by now.
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I know by now.
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I'm gonna set what the new normal looks like in my life.
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You're not limited by your genetics.
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You have a superpower that is in a cynical eye.
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I do.
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You would be Only way we're gonna get the word out is with you.
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Live full fueled.
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Live beyond limits, baby.
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Let's go.
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Welcome to the Full Field podcast.
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I think this is episode number 55, and your host, Matt Taq and doctor Alfred Alessi.
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Go ahead with that.
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Man, awesome episode we got today.
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So little background about how we met our guests.
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I was at the gym.
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I was training, and I look over, and this guy is doing plyometric push ups and landmine
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shoulder presses and just, like, more functional, but, like, kind of cooler, like,
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exercises that, you know, most people in the traditional gym aren't doing.
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And then I look over and he use this guy seems like he's maybe in his older older years.
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I was like, man, he looks he's in great shape.
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I wanted to talk to him.
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So we start chatting and then getting to know Steve a little bit.
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He gives me a little background about himself.
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He does some really cool stuff as far as endurance training and and events and
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competition and stuff like that.
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So, man, Steve, it's great to have you on the show.
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We're really excited to kinda get to know you, let you kinda share some of your experience and
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knowledge and wisdom with our audience.
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I think people are gonna find a lot of value in what you have.
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Great to see you, man.
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Thank you so much.
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It's a it's a pleasure and an honor to be on here with you guys.
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Yes, sir.
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So, man, you've done you've done so many different things.
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I mean, you've been kind of all over the place.
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So maybe let's start give us kind of a little background as to, like, how you got into the
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multi sport kind of hybrid endurance world and and where that originated from, man.
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Yeah.
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So, I was very fortunate that I was in the marine corps for 28 years.
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And in that journey, it was a very physical organization and it was about work capacity.
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And I fell in love with the idea of work capacity.
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And, you know, inside the Marine Corps, you were you're required to have a high level of
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physical capability.
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You had to have high skills in a physical domain.
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And being able to go through that particular part of my career, I went from basically an
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apprentice to a journeyman to a master to like, the last 10 years, I really had it dialed in
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and understanding how this all comes together.
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But to wrap it up into one central theme of that experience was, it was about the
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accumulation of the greatest amount of strength, power, and stamina that I could
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possibly get.
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And then I realized that, hey, I just love being a marine.
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I just love going out there every single day and doing this.
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And, you know, I have a partner who is a marine.
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We met about 25, 26 years ago, and we didn't get enough in the marine corps.
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So we started doing what we call civilian expeditions.
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We just started going off climbing mountains, doing big races, and just just loving the fact
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of every single event became a lab that we would learn more about ourselves, we'd learn
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more about our team, we'd learn more about training.
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And we're able to, you know, bring that back into the Marine Corps.
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So it was this great cross pollinization of of 2 2 different modalities of being able to bring
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those two things together.
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When I retired about, say, about 12 years ago, I made a commitment that, hey, I am not giving
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this up.
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This is so important in my life that, you know, being able to wake up every morning and being
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excited to to do whatever events on the schedule for that day is is absolutely an
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essential part of who I am.
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And that led to having to scope down, like, the Marine Corps is not paying my bills anymore in
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regards to, you know, sending me around the world to do these great adventures.
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So I I kinda brought it together into a I wanted to become a high performance, multi
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sport athlete.
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And I wanted to do it on my own terms.
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I wanted to take what I had learned, which was to get into unfamiliar terrain, to to get into
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new situations that require new skills and bring it all together.
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And I really, really focused on mountain athletics and ocean athletics.
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And mountain athletics is basically being able to run-in the mountains, be able to trek in the
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mountains, be able to mountain bike, be able to climb, be able to ski, being able to do those
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things for long extended periods of time.
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And then the ocean athlete was, hey, I wanna be able to get out on the water.
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I'm marine.
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I lived on the water for so long, and I've enjoyed that aspect of it.
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Wanna be able to swim, wanna be able to paddle, wanna be able to get on the board and and just
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go.
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So I've been kind of pulling that together into multi day types of events and being able to do
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the things I love around the globe and and having fun doing it and learning in the
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process.
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And it sounds absolutely epic too.
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The one you were telling me about when we first met, it was Iceland.
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Right?
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The coast to coast?
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Yeah.
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Yeah.
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2 what?
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280 miles or something?
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What was that?
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2280 miles, and this was a you start at the north part of Iceland, and it was a stage race
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where you basically start out and it's got different stages.
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It's 280 miles cumulative, and it's mountain bike.
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It was paddling, and it was run and trek.
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So it was really, really rugged terrain, which me and my partner love.
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We love getting into unfamiliar terrain, unfamiliar weather because, you know, that's
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that's where, you know, the growth is.
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That's where, you know, all the that's where the magic occurs.
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So being able to, you know, fly in from Tampa, Florida and getting into Iceland was was a
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pretty pretty epic event.
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It's awesome, man.
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Yeah.
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That sounded really cool, man.
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I was when you were telling me about that, I was like, dang.
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Like, I've never pushed my body to that kind of high level before.
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Maybe I'll get out there with you.
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Yeah.
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So, the one thing that I think about, like, as you even say, 280 miles, obviously, you're
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taking different terrain.
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But, like, then how do you evaluate in is terms of mental preparation, as you come as you're
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in, so interactivity, but then even, like, pre.
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Right?
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You're kinda mentally preparing.
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What does that look like in the pre and intra as you're developing kind of, like, that mental
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preparedness to get through some of these obstacles.
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Yeah.
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You know, that's that's I love every every part of it.
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So, you know, there's people that just wanna show up for the events and they they want the
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to you know, that feeling at the end.
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But, you know, the marine corps taught me the love of the game.
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Everything from the first step you take all the way to the end step that you take.
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And and and me and my partner, we love every single aspect of it.
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So we're big programmers of trying to figure out how to prepare ourselves, not just
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physically, but emotionally and spiritually to show up and be prepared for that particular
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event.
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And I think we we like the ability to put a program together to get ready for something
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like that as much as we like actually doing the event.
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But as far as the physicality, if you look at it, I'm coming from Tampa, Florida.
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I'm going to not only cold weather, hyperthermia weather, and I'm also going into
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altitude.
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I'm going into hills, and I'm going into really, really rough terrain.
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Totally different than, you know, what you have in Tampa, Florida.
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But you take what you what works for you here.
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So everyone you know, I show up and they say, hey.
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Where are you from?
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I'm, hey.
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I'm from Tampa, Florida.
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Like, oh, yeah.
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You're gonna have a problem here.
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I says, well, no.
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Not not not actually.
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Because, you know, if if I'm working out and, you know, you have clients and stuff like that,
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if if if I'm working out in Tampa, Florida and I'm putting a 3 hour session in, you know, a
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combination of weight lifting, jump on the bike, and do a run, and I I start and it's
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about 90 to a 100 degrees and it's high humidity, what is that doing?
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It's really putting attacks on my body and I'm loading my body up.
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So when I show up at, like, a cold weather place, I I'm not spending 33% of my energy
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getting you know, trying to cool my body.
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That's now I have that in the bank.
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But as far as what we focus on is we take each day apart and we look at what is that load
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gonna look like on our bodies?
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What is that gonna look like on us emotionally?
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What is that gonna look at spiritually?
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And we're very honest with ourselves.
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Where's your strong points?
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Where's your weak points?
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Where do you think that you're gonna you're going to, you know, have have a low?
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And we tried to work work through all of those things.
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So we were game the whole thing all the way through.
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But at the end of the day, what we are both doing in our programs is we are physically
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loading our body up.
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We are recreating.
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We're not doing exactly the same thing.
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I can't recreate Iceland and Tampa, Florida, but I could put the strain and the load on my
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body.
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And I I'm gonna do it for those amount of days.
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But then the exciting part is, what skills do I need?
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I I now I have to go into, wow, man.
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This is all functional.
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I and guess what?
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There's gonna be a lot of mobility.
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There's gonna be a lot of agility work required going between rocks and really uneven terrain.
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So now I have to figure out how do I do that.
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So now in my program, I gotta figure out, hey.
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This exercise here I'm doing today has a reason.
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It has a reason because it adds up to something I'm trying to achieve.
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And, you know, you look at the domain of strength, power, and stamina.
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Now when I'm getting ready for these events, I really gotta look look at stability because,
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you know, having unstable in that type of terrain is your injury prompt.
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Flexibility, mobility, agility.
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So it's a lot of fun to try to figure all of that out.
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And what really complicates our lives is it this isn't just the first thing we're preparing
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for.
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There's other things out there that we are doing throughout the year.
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So it really, really complicates our program when you're trying to be good on the water,
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you're trying to be good in the mountains, and and you're you need to have demonstrable
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capability in all of those.
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But at the end of the day, I would say that the number one principle is you could train for
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anything, anywhere, and you just have to be creative.
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You have to, you know, be focused, and you have to be able to think about it from the
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perspective of, hey.
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I can put a strain on my body in Tampa, Florida just like any place I'm gonna go around the
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world.
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That's good.
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One more question leading into that because I I find it really interesting in terms of that
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aspect of, like, you're called going into the cold.
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So you're trying to have probably some somewhat of a thermal protectant as well when you're
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going to the heat.
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Like, you try to keep your body fat percentage at a at a certain percentage when you're going
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into it, when you're thinking about, like, okay.
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I need to be at this cardiovascular load, as but then also a strength training load as well.
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Where are you at kind of like in the the physics of your body when you go into something
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maybe in a hot temperature versus a cold temperature environment?
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Does that make sense?
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Yeah.
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Yeah.
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So the the great thing is that I have learned to switch back and forth.
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You know, I'm a marine.
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We're supposed to any climb, any place.
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We we should be able to pick up and go anywhere around the world.
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And that was a great skill that was taught to me.
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And the number one thing is don't care about the weather.
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I burn 0 calories on what the weather is.
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I don't think like, oh, I wish it was this or I wish it wasn't this.
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And, you know, that's that's the beauty of why me and my partner are so good together is that
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we spend 0 calories on the weather.
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We actually do better when the weather is the worst because we we tend to be on the bigger
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side of these types of athletes.
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Okay?
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He's he's got about 30 some pounds on me.
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But when you when you think about prepping yourself and what is optimum for me, I will say
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that my optimum weight goes between 176 and 178 and I stay in that range.
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Very rarely do I get out of that, and I try to keep my body fat between 8 10%.
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But the the good thing is is that I have learned cold weather that I get to cold weather
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and it absolutely is, it it's actually a breath of fresh air for me because I'm not spending
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that 33% of trying to cool my body.
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Now I have to reverse.
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Now I have to warm my body.
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So I can do that by taking in calories.
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And my body I've trained my body to respond to all different types of fuels depending upon
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what's available to me.
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So I understand.
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I'll keep my body temperature at a certain rate based upon my what calories and types of
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calories I'm taking in and what is my level of effort.
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Like, there there are guys who will go out there and pound it and like, okay.
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I'm gonna go out there, but I'm looking at this from the perspective of, hey, wait a second.
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I'm doing this for 5, 6 days.
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And on this particular one, there's great athletes that fell off they fell off the race
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simply because they were approaching as a very as a one day event.
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So being able to use calories to keep my body temperature and using movement, I've trained my
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body to be able to stay at a certain temperature range.
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Now it on the outside, it it sucks.
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Trust me.
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When you got wind and rain and snow and sleet coming at you and but, you know, the the great
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thing is is you know your body after so many years.
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I'm 40 years at this.
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I know exactly what my body temperature is, and my partner knows exactly what his body and we
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know exactly what we need to do if we're running into problems.
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And I have to tell you, Iceland, we were on every single day, we were on the tightrope of
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going hypothermic, but we knew where that line was, and we knew how not to cross that line.
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And that was done with the calories and and the type of movement that we were doing.
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Okay.
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There I've like, there's so much I wanna unpack here.
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The first thing was you said the word program, which we harp on this all the time.
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Like, if you don't have a plan, right, going into any kind of training, even if you're just
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a general population person and you're trying to achieve some kind of weight loss or muscle
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goal, you need a program, or else you're just you're winging it and and it's not effective.
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So what is that I'm curious, man.
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What does the program look like?
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Maybe a little bit more on the specifics, because obviously we met in the gym.
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You were strength functionally strength training that day.
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Like like, what does, like, a week look like?
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What are you doing?
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Strength, endurance, movement?
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Like, how do you break it up?
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Yeah.
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So it depends on where I'm at in in the prep phase.
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Like this last weekend, I was in the Ocala National Forest, and I was scouting out a
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potential putting some friends together.
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I was just running through a potential heavy off road half Ironman.
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Right?
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It was gonna be a trail run, gonna be a paddle, and it was going to be a bike.
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You know, everything went well.
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The the trail run went well.
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The paddle went well.
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But I I didn't account for the blowdowns and the stuff like that.
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So I didn't I didn't get the full length based upon the trails some trails being closed.
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So I ended up doing about 50, 60 miles of that.
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But the programming like this week, if I just give you an example, I go on a 6 day cycle and
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I'm kind of in a slow buildup phase because I got a lot of things out there that are coming
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up.
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So there's a minimum in my book always of there will be no less than 3 strength power sessions
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a week.
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And that is those are long sessions because that's where I that's where my gains are made
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on being able to get my body accustomed to heavy loads.
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So, you know, the thing that most endurance athletes don't realize is that when when the
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strength and the power is transferable to the stamina piece.
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I'm also building I'm also building stamina in the gym as well.
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So if I start on a Monday, it starts with a warm up of 5 ks row on this on the row, and
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then I'm gonna move into some functional, work.
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And these are long, long functional work and these are designed to not only give me the
00:16:35
strength and the power, but I'm also getting a little bit of benefit inside of the stamina
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piece.
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So for example, on Monday, it was very lower body focused.
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It was very lower posterior chain.
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It's going to box squat, and I'll gradually bring up the weights.
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I'll start with 12 reps, go down to 10 reps, 8 reps, 6 reps.
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And then in between it though, what I'm doing is I am in a vest.
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I'm in an 18 pound vest, which gives me a different load.
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Interspersing that with dips, weighted dips, interspersing that with push press.
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And I'm giving myself about 45 seconds to 60 seconds just to get my heart rate down.
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And I just go through that cycle, and then I'll replace then I'll go and start working, you
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know, military presses and things like that.
00:17:29
But the core element is is that that that would be Monday, Wednesday, Friday.
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Tuesday, Thursday, Saturday is I'm out on skills.
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I'm out on getting the stamina piece.
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But I would say that I'm in a position where I wake up early and I don't like to do a session
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less than about 2 and a half hours simply because it's what my body is accustomed to.
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It's been that way for about 40 years.
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And, you know, the ability to focus on those goals because the program has to be every
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single rep, every single set has to add up to this is what's preparing me for that.
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But programming is absolutely key.
00:18:11
I mean, you know, if you do not get a good program down, you you don't you're not going
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for a goal.
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You're you're you're basically it's you're you're wasting time.
00:18:21
And I I know that probably I'm gonna throw something out here for discussion.
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But I would say that probably a lot of your clients will have episodic episodes with
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motivation or, you know, you know, they they come in and out of a program or they fall off
00:18:38
of a program or something like that.
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And I think that goes to, you know, them being able to really, really center on a goal.
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My goals are very specific.
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And, you know, after 40 some years, I know exactly what I have to do.
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And me and my partner, we say, hey, listen.
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There's some predators out there, and we've lived with predators for 40 years, you know,
00:19:00
professionally and personally.
00:19:02
And when you have a predator out there, predator is defined as, if I don't bring my a
00:19:06
game, he doesn't bring his a game, we're going to get chewed up.
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We are just absolutely going to get chewed up.
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It's not going to be pretty.
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That's a predator.
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So for all your clients, I would say, hey, we're men.
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We do best when there's predators out there.
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If there is a goal out there, your body just goes now into it knows.
00:19:23
So you wake up at 5 o'clock in the morning, 5:30 in the morning, it's like, I don't feel
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like doing it.
00:19:27
The predator comes right in your brain and you go, there's a predator out there.
00:19:31
So, you know, just take motivation off, replace it with a predator.
00:19:34
Motivation is it comes and goes, right?
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Depending upon how you're feeling on what particular day.
00:19:40
So but a predator is ever present and the predator is out there and your body
00:19:46
instinctively, spiritually, emotionally, physically knows what it has to do.
00:19:50
And if it's a good enough predator, you don't have a problem with with with motivation
00:19:55
because you know the the feel of not being prepared for something.
00:20:00
It's painful.
00:20:01
Pain retains.
00:20:02
Pain always retains.
00:20:04
So for your clients, I think it's great that people do different things, but I really think
00:20:09
that they should have a better goal than I wanna lose weight.
00:20:13
I wanna have bigger biceps or something like that.
00:20:16
It could be anything.
00:20:17
Throw something out there.
00:20:18
Go into a competition.
00:20:20
Competitions are great.
00:20:21
You know, they're they're forcing functions.
00:20:23
Do have them develop their own competition, their own challenge, whether it's a functional
00:20:29
challenge, you know, add it up with a, you know, some type of endurance event or something
00:20:33
like that.
00:20:34
And it's all scalable.
00:20:35
One mile to 1 guy is a 100 miles to an it doesn't really matter.
00:20:40
The amount and the distance doesn't matter.
00:20:43
It's just relative to that individual.
00:20:45
And they'll start having that that change.
00:20:47
They'll have that spiritual change, that emotional change where they can do that.
00:20:51
So predators, we have to have them.
00:20:55
It's so funny how, like, our we're training for different stuff, but our splits are the same.
00:20:59
Like, we just talked about this in another podcast, the programming, very much, and you're
00:21:03
kinda similar.
00:21:04
Like, a Monday, Wednesday, Friday, strength and power lifting, and then the other days are we
00:21:09
either play a sport or, you know, we'll do some kind of outdoor functional stuff.
00:21:14
But tell them a little bit about kind of you know, when it comes to the predator or the goal
00:21:18
with our coaching program, we focus on the why and, you know, the like, what's the reason
00:21:23
behind why somebody has joined us in this thing, and it's oftentimes emotional.
00:21:28
You know?
00:21:29
There's something in their life they're unhappy about.
00:21:31
So yeah.
00:21:32
Yeah.
00:21:33
One thing that you, that rang true, here, and I was just talking about this on a on a previous
00:21:38
podcast that I was a guest on, but this idea of building the discipline of, like, habits.
00:21:45
Right?
00:21:45
And I love the idea of putting a predator in play.
00:21:48
Right?
00:21:48
Because if somebody's coming out, somebody's gonna take my spot or something, somebody's
00:21:53
gonna take it from me, whether it's, you know, whether it's you're thinking of it towards
00:22:00
somebody else or that one of my coaches told me it's the drunk uncle that always wants to talk
00:22:05
to you in the morning.
00:22:06
Right?
00:22:06
I can't get out of bed because, you know, the drunk uncle says I'm not good enough.
00:22:10
But there's this idea that motivation only lasts so long, and typically people are gonna
00:22:16
have that, like, level of motivation in the 1st 30 days.
00:22:20
But what I always try to do is really guide them through that there's 3 different stages as
00:22:25
to what you're talking about.
00:22:27
There's the grind phase.
00:22:28
And if you can get through the grind phase, then you're gonna see growth on the other side.
00:22:33
And then typically that growth phase, if you really can invest into that, you'll see gold.
00:22:39
And so I give them these three stages, but it only comes with the act of discipline.
00:22:44
Right?
00:22:44
And that creditor mindset is that somebody's coming to take it, but I have to get through
00:22:49
that.
00:22:50
Right?
00:22:50
I have to get through the level of boredom, and that's what we see in a lot of guys today, that
00:22:57
are that maybe were competitive, back in their early twenties, maybe even mid twenties.
00:23:04
But then they lost this, like, competition side of them.
00:23:08
Like, they don't wanna compete anymore.
00:23:10
And so then things get bored and really stale really, really quick.
00:23:15
I I guess a question back to you then is, like and it probably falls directly in line with
00:23:21
that predator mindset.
00:23:22
But how have you been able, you know, thirties, forties, and, now what are you, late forties,
00:23:31
early fifties?
00:23:33
Oh, I am, 61.
00:23:35
Oh, gosh.
00:23:36
Way off here.
00:23:37
Yeah.
00:23:38
Way off here.
00:23:38
But I think Thank you.
00:23:40
You you just now became my favorite podcast.
00:23:43
Thank you.
00:23:45
So but so this then then this idea now of, maintaining that level of competition.
00:23:52
So maybe speaking to that, I know it probably falls in line with that predator mindset.
00:23:57
Right?
00:23:57
Some of these take it.
00:23:58
But, like, why do you think some guys lose that lie you know, that level of competition with,
00:24:04
number 1, kind of the standard of their health, and then and then maybe even you know, a lot of
00:24:09
big guys just wanna go after, like, that driver of money.
00:24:13
Right?
00:24:13
I need to accumulate more.
00:24:15
But you've kind of taken both sides of that, which has been awesome.
00:24:19
Yeah.
00:24:19
You know, I have to relearn this lesson every single time, and it's it's it's what I call you
00:24:25
you don't lose anything.
00:24:27
You give it away or you sell it, and you just alluded to that where you trade it for
00:24:31
something else.
00:24:32
And when I was in my early fifties, I went out to the National Outdoor Leadership School and,
00:24:37
you know, I was I thought I was mentally, physically, spiritually prepared for it skills
00:24:43
wise, physical conditioning, you know?
00:24:46
And we did a climb of this mountain, and I was I was a lead climber.
00:24:49
And I I was very proud.
00:24:50
I was, like, older but I was older by at least about 17, 18 years of everybody, and I felt
00:24:56
really, really good about it.
00:24:57
I was lead climbing the whole day, breaking trail, you know, figuring out routes, and I,
00:25:02
you know, felt really, really good.
00:25:04
On the way down, we hit we were able to un rope, get out of our ropes and our harnesses
00:25:10
and and just down climb.
00:25:11
It became glacier and ice became rock.
00:25:14
And I have to tell you, it was one of the most embarrassing things to me professionally
00:25:18
because now all of a sudden, these these young guys were just flying down like monkeys,
00:25:23
literally.
00:25:24
I mean, they just became dots.
00:25:26
And I'm like, oh my god.
00:25:27
What is happening here?
00:25:28
And I am just moving slow, and I'm I'm feeling it.
00:25:31
I'm like, oh my god.
00:25:32
And I'm I'm in my head, and I'm going, what is going on here?
00:25:35
And I started making excuses, and I started, you know, okay.
00:25:38
Well, they're I'm like, stop it.
00:25:40
Stop it.
00:25:41
I had been out of the Marine Corps for about 3 years, and I wasn't doing obstacle courses.
00:25:45
I wasn't doing agility work, so I gave it away.
00:25:49
So I didn't lose anything.
00:25:50
I gave it away.
00:25:51
I failed to it's a use it or lose it skill, and everything that we do in the gym is a use it or
00:25:56
lose it skill.
00:25:57
Everything we do on the bike, everything we do in the boat is a use it or lose it skill.
00:26:01
And I think that, you know, here's the subtle shift I would say to talk to your clients.
00:26:07
Because the great thing about aging, and this is this is where gold is, whether you're in
00:26:12
your thirties, your forties, or your fifties.
00:26:16
If people are so focused on, hey, I'm not good at this, or I used to be able to, they join I
00:26:21
call it the I used to tribe.
00:26:22
I used to be able to do this and stuff like that.
00:26:25
If you can get them to realize that the goal the goal is if you struggle, if you're
00:26:33
struggling through something, that's where all the money is made.
00:26:37
And if you embrace your weaknesses and look at it as literally, weakness becomes a strength as
00:26:42
you start getting older if you have a mindset that says I'm going to attack those weaknesses.
00:26:48
I mean, nothing nothing makes me and my partner more excited when when we find something.
00:26:52
It's like a carpenter that gets into a house.
00:26:54
He's like, oh, great.
00:26:55
I'm gonna have to redo all of this.
00:26:57
Right?
00:26:57
He'll find something on himself.
00:26:58
I'll find something on myself.
00:27:00
You know, we learn.
00:27:01
We do an after action.
00:27:02
We come back and we're like, alright.
00:27:03
Here's a weakness.
00:27:04
I was weak here.
00:27:05
I was weak here.
00:27:06
I was weak here.
00:27:07
Okay.
00:27:07
What's the plan?
00:27:08
How do I fix that?
00:27:09
That goes into the new program.
00:27:10
Right?
00:27:11
But as I realize as you get older, you you know, people wanna always be good at things and
00:27:16
they always wanna be at their best and stuff like that.
00:27:18
That's not where the money is made.
00:27:20
The money is made because I am making neuro new neuro connections that either I previously had,
00:27:26
I'm lost, but now I'm reconnecting.
00:27:28
I'm getting a multitude of benefits off of those things.
00:27:31
So if it's okay.
00:27:33
If if it doesn't matter what I used to be able to do.
00:27:35
It's what I can do today, and it's that struggle.
00:27:38
That struggle is is everything.
00:27:41
And being able to transcend that and get out of ego, get out of emotions, get out of a counter
00:27:48
agenda other than, you know, hey.
00:27:49
I'm going to work hard today.
00:27:51
That is the death of any great athlete is ego, agenda, counter agendas, and emotions.
00:27:57
If you can get them away from that and show, hey.
00:28:00
You're you're making progress and embrace it.
00:28:03
Yeah.
00:28:04
That's awesome.
00:28:05
You know, I I agree.
00:28:07
I think most times it's, like, people maybe they, like, undervalue themselves or, like,
00:28:11
undermine themselves or the whole, like, my best years are behind me thing.
00:28:15
We that's, like, a big part of, like, what we're coaching our guys.
00:28:17
Most of our guys are thirties, forties.
00:28:19
You know?
00:28:21
But, I mean, not to call anyone out, but you're, like, you're in better shape than all
00:28:25
of them.
00:28:25
You know?
00:28:26
And so it's, like, that just goes to show you that it's the use it or lose it.
00:28:29
It's like you just gotta keep going.
00:28:31
I wanna kind of I wanna run back to you said something about the food, the food you you you
00:28:38
eat specific foods for that, you know, different fuel for different things, obviously,
00:28:42
but, like, for, like, the the thermogenic thing.
00:28:45
Let's talk a little bit, like, nutrition wise.
00:28:46
I mean, what are you doing?
00:28:48
Do you follow a specific type of diet, avoid certain things?
00:28:52
Give us a little kind of insight into that.
00:28:56
Yeah.
00:28:56
I I'd say my focus is is three things.
00:28:59
Number 1, it's it's for performance.
00:29:02
What fuel do I need for the optimum performance?
00:29:06
Number 2 is what what food do I need for the optimal recovery?
00:29:11
And then number 3 is falls into the spiritual, the emotional, the social, You know, what foods
00:29:16
do I like to enjoy with friends, family, and sharing those things?
00:29:20
But number 1, it it always comes down to performance.
00:29:23
What what is the best thing I could put in my body?
00:29:25
Okay?
00:29:26
Do we put, you know, crappy diesel fuel inside of a far Ferrari?
00:29:30
No.
00:29:30
We do not.
00:29:31
Okay?
00:29:32
And if you just think about it that way, everybody has the ability to figure out what
00:29:36
works best for them.
00:29:38
You know, we're our own best labs.
00:29:40
You know, and I don't you know, people always ask me, they come up to me and they say, well,
00:29:44
what do you eat and stuff like that?
00:29:46
But, you know, the the key thing I tell them is, listen, there's there's over 6
00:29:49
people on this planet with so many different genetic combinations that the most important
00:29:54
thing you can develop is a self awareness and an evaluation criteria of what works best for
00:29:59
you.
00:30:00
But there are some other general rules I follow.
00:30:02
I eat I eat whole foods.
00:30:03
I do not eat any, highly processed foods because I find it's counterproductive to me.
00:30:10
I stay away from alcohol.
00:30:13
I will drink alcohol, but I enjoy alcohol at certain times.
00:30:16
But as I get older, I realize I that, hey.
00:30:19
It it it is actually degrading my performance, so therefore it goes.
00:30:24
As far as the macros, I'm heavily on the protein side because of the amount of work I am
00:30:30
doing for both performance and recovery.
00:30:33
I'd say more heavily on proteins and fats, and I use very sparingly the carbohydrates.
00:30:39
But as soon as I get into the mountains and I get into events, it's it's it's it's generally
00:30:44
a quest for as many calories as I can get into me.
00:30:48
But I'm trying to find the highest quality of of calories.
00:30:51
And I would say for anybody out there that if you just stick with whole foods, you just stick
00:30:57
with, you know, getting away from ultra processed foods, seed oils, staying away from
00:31:02
those types of things and just being very conscious.
00:31:06
And you change the dynamic when you say, what is the food that I need for optimum
00:31:11
performance?
00:31:12
And performance could be, I have to go give a briefing tomorrow.
00:31:15
I have to go I'm gonna be, you know, really, really working hard.
00:31:19
There is an optimal fuel that you will figure out that makes I know when I have to do heavy
00:31:23
intellectual tasks of what types of foods I should stay away from, what types of foods I
00:31:27
should eat.
00:31:28
I know when I'm gonna go put a 4 hour, 5 hour session out there, I know exactly what types of
00:31:32
foods I need to eat, what I'll have to replenish with, and how to do that.
00:31:36
And then when I get out on larger events, it generally I I'm a multi fuel.
00:31:42
I can go off fats.
00:31:43
I can go off proteins.
00:31:44
I can go off carbohydrates.
00:31:46
And there are times I have to you know, that is a that is a, important ability because I might
00:31:52
have, depending on where I am in the world, there might be a shortage of something that and
00:31:58
I have to be able to respond to that.
00:32:00
That's part of the resilience piece of being able to be to roll with it.
00:32:04
Because you're not you're not you're not gonna have optimum conditions all the time.
00:32:08
You're not gonna have the best fuels.
00:32:09
You're not gonna have the best conditions.
00:32:11
But just just relaxing.
00:32:13
But if I say I'm gonna use what's in front of me right now for performance, for recovery, and
00:32:18
then enjoyment.
00:32:18
I think in America, we have it reversed.
00:32:20
It's all about enjoyment.
00:32:21
Right?
00:32:22
And it's it's about feeding the emotional self instead of the physical self.
00:32:27
But I think that's an important part of our lives.
00:32:29
You know, food is a social event.
00:32:31
It's it's a celebratory event, and you should include that as part of your program as well.
00:32:36
I think that's equally as important.
00:32:40
Yeah.
00:32:41
I think we we did an episode of I mean, at the beginning of every like, a year ago about,
00:32:46
like, intuitive eating, which is basically what you were just talking about.
00:32:49
It's like you if you really are in tune with your body, you know kind of what you need in
00:32:52
certain times.
00:32:53
Right?
00:32:53
Like, you've been working out pretty hard.
00:32:55
Like, my body I know when I need to eat some more protein, I start craving things like like
00:33:00
red meat.
00:33:00
I start craving more, like, you know, animal protein, stuff like that.
00:33:03
When I'm craving more carbohydrates, it's probably because I've been doing more endurance
00:33:06
stuff.
00:33:07
My body's like, hey.
00:33:07
We need this more of this energy right now.
00:33:09
You know?
00:33:10
So I love that, man.
00:33:11
It's it's that's what most people are just nodding to.
00:33:14
It's like they're just shoveling some food in their mouth real quick on lunch so they can get
00:33:17
back to their work or at dinner.
00:33:18
They're looking at the TV, eating.
00:33:20
We're not present with our food, and so then the relationship between the food and our body
00:33:26
is gonna be diminished too.
00:33:29
Yeah.
00:33:29
You know, I think one of the things is when I talk to people and if they truly, you know, the
00:33:35
the true want to hear, I think that we make a choice every day whether we wanna be superhuman
00:33:40
or not.
00:33:41
And being superhuman starts with self awareness.
00:33:44
I mean, you have to understand where are you right now spiritually, emotionally, physically.
00:33:49
And, you know, I wake up each morning, I do the same thing.
00:33:51
I've been doing it for 40 years.
00:33:52
Okay.
00:33:52
Where am I at right now?
00:33:54
You know, and I kinda grade what what's going on?
00:33:56
Okay.
00:33:56
Here's a danger area here.
00:33:58
I'm I'm a little low in the emotional side for various reasons or spiritually or something
00:34:02
like that.
00:34:03
Life's a full contact sport.
00:34:05
We don't we don't go through life and everything is hunky dory.
00:34:09
We all there's nobody in this world that hasn't taken spiritual hits, emotional hits, physical
00:34:13
hits, and stuff like that.
00:34:15
It's just a part of life.
00:34:16
It's just whatever.
00:34:17
But if you have self awareness and you understand and you are tied into, you know,
00:34:23
what are your goals and what is thinking about that predator I put out there, intuitively,
00:34:31
your body is so smart, it knows exactly what it needs to do.
00:34:35
And but you have to allow it, and you have to get rid of the noise.
00:34:38
You have to get rid of and you have to spend some quiet time, which is very hard for people.
00:34:43
But you have to be introspective.
00:34:45
But that's why, you know, when you're doing long distance events and you're doing these
00:34:50
things, and I have zero distractions.
00:34:54
I train with no music, no podcasts.
00:34:57
I am in the moment.
00:34:59
And because I need to be in the moment, because I need to understand, I need to clock my body,
00:35:03
I need to have self awareness.
00:35:05
I need to understand what my body temperature is.
00:35:07
I need to understand what my output is.
00:35:09
And I don't I don't use any electronics.
00:35:11
I I wanna be able to do that just by sensing of where I am right now.
00:35:19
Yeah.
00:35:19
I think that that is something that, I would like to dive into a little bit more because I
00:35:24
think there's this element that we live in today.
00:35:26
You were talking about how that, we can say this is probably, like, more like a world
00:35:32
problem than just geographically in the United States, but, like, we are just always people
00:35:37
that wanna be entertained.
00:35:39
Right?
00:35:39
Whether it be through our phone, whether it be through events, sporting, or whatever.
00:35:42
Like, people just wanna be entertained.
00:35:44
And one thing that I've noticed, I've I've actually taken out the headphones and started
00:35:48
working out and how important that is to be bored almost in your workouts so that you can
00:35:53
be deliberate about your thoughts and the processing of your thoughts.
00:35:57
Because you were even mentioning as you were sliding down that hill, right, with these guys
00:36:02
in front of you that, like, you had to be present with your thoughts at that point.
00:36:06
Like, I have to really kind of work through that processing.
00:36:09
And those are just like those incremental layers that that you feel like you're growing.
00:36:14
Hey.
00:36:14
I can I gotta tweak this area because there's an element of boredom that always comes at
00:36:19
play?
00:36:20
Like, man, this is extremely difficult.
00:36:22
Do I wanna do this anymore?
00:36:23
Well, I gotta push through this.
00:36:28
So that in your training is so that's so like unique in terms of like being present with your
00:36:36
thoughts.
00:36:37
So talk about that even a little bit more, just like that present of, like, that thought
00:36:42
pattern of, like, how you're directing your thoughts and being self intentional about that.
00:36:46
Yeah.
00:36:46
You know, I was very fortunate that I chose a profession that required you to be present or
00:36:53
you were gonna get punished very hard.
00:36:55
You're gonna get punished physically.
00:36:57
You're gonna get punished emotionally and spiritually and stuff like that.
00:37:00
So I I it's not something I came to on my own.
00:37:05
You know?
00:37:05
I I I was I was mentored by some great, great marines and some phenomenal military athletes
00:37:13
and just phenomenal individuals.
00:37:14
And, you know, it was a journey of taking all of these great practices and stuff.
00:37:19
But if you take activities and then all the activities I do requires presence or else I'm
00:37:25
gonna get hurt.
00:37:26
Okay?
00:37:28
If I'm not focused in the moment on a mountain bike in Iceland coming down a very, very rough
00:37:33
piece of terrain with with a lot of obstacles, if I'm not present, I'm going to get hurt and
00:37:41
I'm not going to be able to perform correctly.
00:37:44
So when I talk about every single thing adds up to getting after that predator, I'd say it's
00:37:51
the spiritual and the mental game is equally as important as the as the physical game.
00:37:56
And there is no room for entertainment.
00:37:59
We have to be in the moment.
00:38:00
And part of what I loved about the Marine Corps was all the implicit communications between a
00:38:08
team and and and working together.
00:38:10
And that has only occurred through presence.
00:38:13
When I'm with my partner of of 25, 30 years and we're out there, I'm married.
00:38:18
It's not my life partner.
00:38:20
It's my adventure partner.
00:38:21
Okay?
00:38:22
But, when we're out there, we have to be present.
00:38:27
And we we have to communicate back and forth because that that is a, gives us the ability to
00:38:36
to have a greater output than just one one individual out there.
00:38:40
So our team output has got a high output.
00:38:42
And we're we're we're we're feeding off of each other, and we're we're measuring each other all
00:38:47
the time.
00:38:47
You can't do that if you have an entertainment mindset.
00:38:50
You're climbing a mountain.
00:38:52
I have to be 100% present.
00:38:53
If he's lead climbing, he's focusing on where we're going.
00:38:56
I need to figure out the bigger picture and keep an eye on weather.
00:38:58
I need to, you know, keep an eye on other conditions that are changing.
00:39:03
So it allows him to do that.
00:39:05
So that is a great skill to have in life, and especially whether you're, you know, with your
00:39:10
wife or with your best friend or anything like that.
00:39:14
Having the ability to sit with that and to be in the moment is that's what makes you
00:39:20
superhuman because you're not you're not focused on getting entertained.
00:39:27
And in that, you you I I'm not a, very religious type of person, but I I feel it
00:39:33
inside myself.
00:39:33
When I'm on course or I'm doing an event, you know, it is it is spiritual because you're
00:39:39
you're there in the moment.
00:39:40
It it could be the the worst conditions possible.
00:39:44
It could be the worst conditions possible.
00:39:46
And knowing that you have in the in your tank, okay, I've been here before.
00:39:51
I'm present with this.
00:39:52
Yeah.
00:39:53
My body is cold.
00:39:54
I am tired.
00:39:55
I am hungry.
00:39:57
Being able to process through those things.
00:40:00
And, you know, all of a sudden your body goes, well, okay.
00:40:02
You're cold.
00:40:03
You're wet.
00:40:04
But it's only 34 degrees.
00:40:06
You can't get frostbite.
00:40:09
Right?
00:40:09
You get frostbite under 32 degrees.
00:40:11
That's the only time you could freeze.
00:40:12
So you're like, alright.
00:40:13
Hey.
00:40:13
Great.
00:40:13
I can't get frostbite.
00:40:15
I could get hyperthermia, but I can't get frostbite.
00:40:17
So you're like, alright.
00:40:17
Great.
00:40:18
I can't get that.
00:40:18
So now how do I work up from there?
00:40:20
But presencing, it's it's an exercise that anyone can do every single day is just sit
00:40:25
quietly for 5 minutes and just work through yourself and ask yourself the question, where
00:40:29
am I at spiritually?
00:40:30
Where am I at emotionally?
00:40:31
Where am I at physically?
00:40:33
Get rid of the headphones, get rid of the entertainment and not only be self aware, but
00:40:38
be contextually aware.
00:40:40
Okay?
00:40:41
The other thing I like to do is as an exercise, as I'm running or I'm on a bike, I wanna be
00:40:45
self present, but I'm not in a cocoon.
00:40:47
I need to be aware of my environment.
00:40:49
So I have to teach myself those skills.
00:40:51
So I try to remember things.
00:40:52
Try to remember, okay, I'm keeping an eye on it.
00:40:54
As I'm going through, I'm I'm still doing it.
00:40:57
To maintain the skill of being with partners and teams, I'm clocking people in the gym of
00:41:02
what they're doing, you know, in my periphery.
00:41:04
So it's it's it's I'm getting a good workout mentally.
00:41:07
I'm getting a good workout spiritually.
00:41:09
I'm getting a good workout physically.
00:41:12
Yeah.
00:41:12
Yeah.
00:41:12
I mean, I would say on that, you know, I do like when it comes to, like, lifting heavy or
00:41:17
if I'm going for something that I know I gotta I gotta push it.
00:41:20
I like some heavy metal in my ears, you know, from time to time, that adrenaline from that.
00:41:24
Right?
00:41:24
Just somebody screaming.
00:41:25
It's just, like, it does help in a sense.
00:41:27
However, I've noticed I do also enjoy lifting from time to time without any anything, any
00:41:33
music.
00:41:33
But the biggest thing for me is the start and the end of my day.
00:41:37
I silence.
00:41:39
Complete silence.
00:41:39
Like, I wake up in the morning, I don't put on any TV, I don't put on any music.
00:41:44
It's just silent.
00:41:45
And that's where I could be with my thoughts and be present and really capture where's my
00:41:49
mind going.
00:41:49
Right?
00:41:50
Am I being distracted?
00:41:50
How do I reel it back in?
00:41:52
And then at the end of the day, for me, it's like, that's how I decompress.
00:41:54
I'm talking to patients all day long.
00:41:56
I'm doing meetings, calls, this kind of stuff.
00:41:58
My brain needs to turn off.
00:42:00
Right?
00:42:00
So, like, when there's, like, constant input all the time, I don't think we give our brains
00:42:05
enough time to process, like, everything.
00:42:07
Right?
00:42:08
And so I I love that, man.
00:42:11
I I I train without headphones a good amount, actually, you see me in in the gym.
00:42:15
I got a I got a question, though, because I, I took an evaluation.
00:42:20
I, recently went up to New York, and I visited West Point.
00:42:24
And so I saw a bunch of cadets, and, obviously, there was a young cadets.
00:42:29
But I I evaluated because I keep myself at a pretty high standard of, fitness as well and
00:42:36
just keeping my body, and I'm, like, always trying to attain new goals and do various
00:42:39
things.
00:42:41
But I I definitely saw, like I almost thought to an extent of, like, is the army a little bit
00:42:46
soft on odd Standard.
00:42:49
Odd standards of of physical activity?
00:42:52
I don't know if that's something that maybe has shifted in the military, but I'd like to and
00:42:58
number 1, thank you for your service.
00:42:59
28 years of service.
00:43:00
Wow.
00:43:02
But from, from that, is that something because you had a core group of guys within the marine
00:43:08
corps that set that standard, or is it was that evolved over time?
00:43:14
How did that form, or is it kind of globally, has that shifted in our in our military that
00:43:21
they become a little bit softer with with their standards of physical activity?
00:43:28
Yeah.
00:43:29
I've been out for 12 years.
00:43:31
I can say, you know, coming in in the 19 eighties, early eighties into the Marine Corps.
00:43:38
It was a highly physical organization.
00:43:40
Marine Corps is known as a highly physical organization, a high performance organization.
00:43:47
But I would say that the quick answer is the military is a reflection of society today, and
00:43:53
you guys have a really, really good sight picture on what is going on in society today in
00:44:00
regards to kids' physical ability, in regards to adults' phys you're starting to see it now.
00:44:05
It's it's coming into the forties now, I mean, in regards to those things.
00:44:09
And it's I I don't look at it as it's good, it's bad.
00:44:13
I just look at it as this is just what it is right now.
00:44:16
And, you know, you're looking at guys that you're probably training guys in the forties
00:44:20
who never ever participated in a team sport.
00:44:25
You're probably looking at guys that never actually been hit in the face, never got into a
00:44:30
fight.
00:44:31
You know, those seminal things that were okay.
00:44:33
And I'm not saying it was that's that's a better way of growing up or anything like that.
00:44:36
It just when you look at the military, the military has to flex to what is available to
00:44:41
them.
00:44:42
And they are having a hard time with with just getting viable candidates that are at the
00:44:48
lowest level, based upon, you know, societal trends of, you know, we have an epidemic of
00:44:53
obesity.
00:44:54
We have an epidemic of diabetes, and we have an epidemic of not being able to do basic
00:45:00
strength, basic power, basic functional fitness types of things.
00:45:04
So you're going to see that is going to to come across the military.
00:45:10
It it it it just has to show up just based on demographics alone.
00:45:16
Yeah.
00:45:16
It makes perfect sense.
00:45:17
Almost like, there's less optimal candidates to pull from because
00:45:22
Yes.
00:45:22
Health Exactly.
00:45:23
Just so yeah.
00:45:24
That makes total sense.
00:45:26
Yeah.
00:45:26
And and the the thing that you're trying to understand
00:45:28
is when you start looking at 2030 and beyond, it gets worse.
00:45:33
And it's a global problem.
00:45:34
It's not just the United States problem.
00:45:37
Definitely.
00:45:38
Yeah.
00:45:38
I think the United States maybe is the leader in this problem, but it's doesn't mean we're
00:45:42
the only one to deal with it for sure.
00:45:44
Awesome, man.
00:45:45
Minh, one more question I have for you before we kinda maybe wrap up a little bit and let you
00:45:49
kinda tell us more about what you're doing.
00:45:50
You know, you talk about we talked about physical.
00:45:53
We talked about nutrition.
00:45:54
We talked about how you're training.
00:45:56
What do you do as far as, like, you know, daily mental preparation, any kind of mindfulness
00:46:02
spirituality?
00:46:03
Like, what are you doing on that front?
00:46:04
Any, like, habits or practices you have, like, specific things?
00:46:08
Yeah.
00:46:09
I'm a victim of habit.
00:46:11
And, you know, I like to have a very solid routine.
00:46:17
I know what what is I I wrote my owner's owner's manual.
00:46:20
I know it works.
00:46:21
I know it doesn't work.
00:46:22
And what works for me is exactly what you do every single morning, which is quiet.
00:46:28
Nothing.
00:46:28
Just just go through some stuff.
00:46:31
And if something pops up, I just I just clear it.
00:46:33
I'm like, okay.
00:46:34
Or I identify it and go, okay, here's something I need to keep an eye on today.
00:46:39
And before I end the day the previous, you know, the previous day, I know exactly, you
00:46:44
know, as far as what I'm gonna do the next day in my program.
00:46:48
I know down to what I need, and I prep the day the night before.
00:46:52
So there's no looking for this or looking for that.
00:46:55
So the vehicle is loaded.
00:46:56
The the bag is packed.
00:46:57
Everything that I need for that particular day, my my breakfast is figured out.
00:47:01
My my fueling is figured out.
00:47:03
So it it's it's really what it comes down to is I have a very peaceful morning.
00:47:09
I I think I'm introspective.
00:47:11
I think through what it is I have to do that particular day.
00:47:14
I do visualize of what needs to be accomplished in the gym, what needs to be accomplished on
00:47:18
the run, the bike, whatever it is that I'm doing.
00:47:21
I have I have breakfast.
00:47:23
I sit quietly.
00:47:24
I don't I don't look at a phone or anything like that.
00:47:27
I try not to do any electronics until after I'm done with working out because I have to, you
00:47:33
know, I have to jump into work and do things like that.
00:47:37
But I do make sure that everything is prepped up prior.
00:47:41
And prepping is not just stretching, it's also, like you said, it's it's the it's the spiritual
00:47:46
and it's the emotional.
00:47:48
And a very simple thing I just go through is I just start.
00:47:51
Okay.
00:47:52
Where am I at spiritually today?
00:47:54
1 to 3.
00:47:55
You know, 33 being the best, one being the worst.
00:48:00
Where am I at emotionally?
00:48:01
Okay.
00:48:02
Why am I why am I feeling something emotionally?
00:48:04
Identify it.
00:48:05
Can I deal with this right now?
00:48:06
Is it something I can resolve right now or is it something I need to work through?
00:48:10
At least identify it and know it's out there.
00:48:12
It's it's something that I need to be.
00:48:14
And the same thing with physically.
00:48:15
Where am I at?
00:48:16
Where am I at with hydration?
00:48:17
Where am I at with sleep?
00:48:18
Where am I at with nutrition?
00:48:20
And where am I at ready to execute today's day?
00:48:25
So before I even start the day on prime, I already know exactly what I'm doing.
00:48:30
So I've taken off the table anything, any distractors.
00:48:34
And I think it's so important to show up each day spiritually, emotionally, and physically
00:48:40
prepared, and doing those types of things helped me to get to that point.
00:48:43
Yeah.
00:48:44
I think that's huge.
00:48:45
I one of the big things in terms of, like, that that priming, like, you're you're you're
00:48:53
gearing up the day for the purposes of, like, I'm gonna execute.
00:48:57
I'm gonna execute execute the deliverables.
00:49:01
That's one thing that even I started doing, like, preparing my protein shake the night
00:49:05
before, putting it in the refrigerator.
00:49:07
I don't need it.
00:49:07
Like, it's a nonnegotiable because it's already it's already prepared for me.
00:49:12
Those things are you don't realize that that's a decision you have to make in the morning
00:49:18
during your optimal peaking, like, thought hours that can that one decision could take
00:49:23
away from maybe a little bit more of an important decision that you would need to make
00:49:28
during that priming hour.
00:49:29
I love the idea too.
00:49:31
So we had built out a scorecard, and we we focus off on our pillars.
00:49:36
And so I asked, you know, all of our clientele to do essentially a 5 minute reflection at the
00:49:44
end of the day on the scorecard, and they just make a circle.
00:49:46
And it's based off all our pillars.
00:49:48
So mind, spirit, work, fuel, movement, sleep.
00:49:52
And I have them scale it at a 1 to 10, but what I'm actually gonna be taking away from you, I
00:49:57
love the idea of just doing it in the threes.
00:50:01
And the reason why is because, like, you can gauge things very clearly in 1 to 3 just like
00:50:08
you can do 1 to 10.
00:50:10
Do that.
00:50:10
Man.
00:50:10
And it just gives you good, bad, or, you know, good good and different or, good and different
00:50:14
or bad.
00:50:16
So the 1 to 3, is really good, and you still could come up.
00:50:20
I have them dial in a percentage, based on that.
00:50:23
But I asked them, where did you score low in one area?
00:50:27
And then what's your focus point gonna be tomorrow to, like, improve that by, a couple a
00:50:32
couple points?
00:50:33
So but I love the idea of just dubbing it down into really a 3 plot system of, like, hey.
00:50:39
I can I can quickly grab on to whether it's 1, 2, 3?
00:50:43
When you get into that 10, although it's easier for me, some guys, they're like, oh, well, I
00:50:48
was at a 5, maybe, but what is a 5?
00:50:51
Yeah.
00:50:52
So I like the idea of just, hey.
00:50:53
Were you were you good?
00:50:55
Were you okay?
00:50:56
Or were you bad?
00:50:57
Yeah.
00:50:57
And what helps too is to help reinforce it is if if you're doing workouts with people and
00:51:04
you're doing it in a group environment, is to, you know, team people up.
00:51:09
Because me and my partner, we do it each morning.
00:51:12
We're like, okay, where you at?
00:51:14
I'm here.
00:51:14
I'm here.
00:51:15
I'm here.
00:51:15
Alright.
00:51:15
Got it.
00:51:16
Alright.
00:51:16
What's what's going on?
00:51:17
You might have a nagging.
00:51:19
You might have some fatigue or whatever, and you just wanna be identified that right up
00:51:23
front.
00:51:24
It's I think it's important to learn how to communicate that.
00:51:32
It's good because you learn how to identify things better and you learn to, you know, have
00:51:39
a different level of communication with people.
00:51:42
And when you do it in a team environment, you throw out a task and you say, okay, where are
00:51:46
you at?
00:51:46
And you just have people check-in with each other and then they go execute that and then
00:51:50
they check-in with each other after the end of that.
00:51:52
Where are you at?
00:51:54
We we do it in the morning, and we do it when we when we wrap up that particular day.
00:51:57
Some days, the days don't wrap up.
00:52:00
But, we it's I think it's a great skill, and it just teaches you it it gets you into, self
00:52:07
awareness.
00:52:08
And it's just something that's that's in your hip pocket all the time.
00:52:11
Well, tell us a little bit about then, we wanna dive into definitely what you're doing, not
00:52:17
right now specifically.
00:52:18
And then and then you have a nonprofit you're working with and very closely with.
00:52:22
So if you could tell us a little bit more about that, and then what specifically, maybe what's
00:52:27
on horizon in the near future for you.
00:52:31
Sure.
00:52:32
So it's a it's the season has filled up for 25.
00:52:38
And, well, first of all, I have to close out, you know, 24.
00:52:41
I have a few events coming up.
00:52:42
I'm going down to Key West to do a, Half Ironman myself, self directed.
00:52:47
I'm just testing out some principles, and I'm gonna do what's called an Australian level try,
00:52:55
which is, open water swimming for about 2 miles.
00:52:58
It's gonna be a prone paddle board for 2 miles, and it's going to be a 8 mile surf ski, and
00:53:04
it's gonna go around the island of Key West for a total of 12 miles.
00:53:08
That kinda ends up the season, for me for 24, and then I I run right into, 25.
00:53:17
I'd say the the 2 predators 3 predators out there are the biggest one is gonna be in
00:53:23
November.
00:53:24
I'll be down in Patagonia for a pretty extended, trip.
00:53:27
The mileage hasn't been figured out and the modalities haven't been figured out, but it's
00:53:31
gonna be in some pretty tough terrain, tough weather for probably about 8 to 8 to 9 days.
00:53:38
Myself and my partner will do that.
00:53:40
Prior to that, we'll be in Lander, Wyoming training for that event in probably the
00:53:46
September time frame, and there's gonna be a bunch of spin up events.
00:53:50
In April, I'll be in Croatia for a kind of I would call it a pentathlon.
00:53:56
It'll be an open water swim.
00:53:57
It'll be a paddle.
00:53:58
It'll be a stand up paddle.
00:54:00
It'll be a run.
00:54:01
It'll be a bike.
00:54:02
It'll start at one part of Croatia and go all the way down.
00:54:05
That's that's about 4 days.
00:54:06
So that that's actually something that I'm very much looking forward to doing that.
00:54:12
Prior to that, I'd like to put a plug out there for an organization that I I work closely with
00:54:19
for the last 10 years.
00:54:20
It's the Navy Seal Foundation, specifically, the Tampa Bay Frogman Swim, which is local.
00:54:27
It is a 3.5 mile swim across Tampa Bay for charity, which is the 3rd week in January.
00:54:35
It's it's the Sunday excuse me, the Sunday right before Martin Luther King every day every
00:54:40
every year.
00:54:41
Last year, I believe, raised well over a $1 for the charity, and we have about
00:54:48
200 swimmers, 200 kayakers show up to support that.
00:54:52
It is something I've contributed to because it's in my community.
00:54:56
It's it's it's kind of my tribe I've been associated with for for many, many years.
00:55:03
And it is probably an epic event, you know, physically.
00:55:06
I'm the safety director for it.
00:55:08
So I generally do the course a few days prior to check it out, but then I'm on water as the
00:55:13
safety director.
00:55:14
But I have to tell you what a great energy.
00:55:19
If you wanna talk about, you know, we all work out for reasons, but sometimes it's great just
00:55:24
to get into a big event of like minded people and and see exactly what what occurs on that.
00:55:31
Also, probably the world's best after party ever.
00:55:35
Epic.
00:55:36
Goes on forever.
00:55:37
So it's not just here.
00:55:38
Here's your here's your crappy sandwich and, you know, whatever.
00:55:42
It's it's it's it's really a world class event.
00:55:44
So if you could, in the show notes, if you could put the Tampa Bay Frogman Swim and the
00:55:50
Navy Seal Foundation, if anybody wants to be part of it.
00:55:53
And you can track what I do on Instagram at steve_corcoran, stevecorcorcoran, c o r c o r c
00:56:02
o r a n.
00:56:04
And I generally post some of the stuff, probably about half of the stuff I do.
00:56:09
And if you're interested in following me on that or if you wanna reach out and get ideas, I
00:56:13
am passionate about getting a community of interest together of people that are just doing
00:56:18
things their own way, and I'd like to learn from other people.
00:56:21
I'd like to share.
00:56:22
So that's how you that's how you can get a hold of me on that.
00:56:25
Awesome, man.
00:56:27
Man, this was this was awesome.
00:56:28
This was so great to do it.
00:56:30
Maybe, you know, we'll probably have to do another one too to get a little bit more after
00:56:33
you've done some of these things to get you back on and and hear how they went.
00:56:37
Man, you're you're super inspirational to me as a young man, and and you've kind of paved the
00:56:42
way.
00:56:42
And really just, like, the fact that, you mean, you're just doing it, and and I think a lot of
00:56:48
people need to level up what they can do.
00:56:51
They they can do it.
00:56:52
Right?
00:56:52
This is a matter of, holding themselves to that higher standard.
00:56:55
So we thank you so much for coming on the show, man, and we'll definitely be in touch and and
00:57:00
have you back on here in the near future.
00:57:04
Thank you so much.
00:57:05
It's it was fun chatting with you guys.
00:57:07
And I I I wrote down a few notes from you guys, so this was a great exchange.
00:57:12
I I really appreciate the opportunity to to share ideas and to talk about things that we're
00:57:16
we're all passionate about.
00:57:18
We appreciate your example.
00:57:19
And, as always, we like ending it with Live Full Fuel, baby.
00:57:23
Live Beyond Limits.
00:57:24
Let's talk.
00:57:25
Alright.
00:57:26
Thank you, guys.
00:57:27
As always, we wanna give a shout out to our sponsors, Nutrition Solutions.
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00:58:00
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00:58:04
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00:58:07
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00:58:13
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Jack.
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I know he's Jack.
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That's why I'm asking him.
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I'm like, he changed.
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I don't think he left.
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