🚀 From Google Podcasts to Moon FM in No Time: Your Hassle-Free Migration Guide
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The Extramilest Podcast

Floris Gierman

  • 1 hour 19 seconds
    #82: How To Crush MAF Low Heart Rate Training with Scott Frye

    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

    Scott Frye is a Board Certified Athletic Trainer and Corrective Exercise Specialist. He is also a coach and community manager in our Personal Best Running Coaching Program. 

     

    In this conversation, we discuss:

      • Lessons learned from MAF low heart rate training
      • Common mistakes athletes make in training and racing
      • Advice to non-elite athletes looking to improve. 

     

    If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/ 

     

    Watch this full video on YouTube: https://youtu.be/T96Ch2wgUao

     

     

    CHAPTERS:

    • 00:00 Mindset to succeed with MAF low heart rate training
    • 2:29 Scott’s running background and first marathon: “never again!”
    • 5:03 Running journey, injury and finding MAF.
    • 9:21 Frustrations starting out with low heart rate training.
    • 12:28 Improvements, with cold therapy, nutrition, sleep and meditation.
    • 16:11 Coaching experience; pace mentality, base-building, finding joy in running.
    • 21:52 Breakthroughs with low heart rate training.
    • 27:06 Misconceptions about adapting to aerobic fitness.
    • 29:25 Balancing speedwork and Zone 2 training.
    • 32:12 Boston Marathon 2024 experience and the training cycle.
    • 45:25 Recovery tools and techniques.
    • 48:07 Key considerations to ageing and longevity.
    • 51:27 Further thoughts on nutrition.
    • 54:31 Training and racing goals for Scott.
    • 56:01 Find out more about Scott.
    • 56:56 Closing thoughts.

     

    LINKS & TOOLS MENTIONED

    ► Personal Best Program: https://www.pbprogram.com 

    ► Health Span (book) by David Sinclair: https://amzn.to/49V9W4S 

    ► Normatec compression boots: https://amzn.to/3QhWr8w 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    FIND SCOTT FRYE HERE:

    ► Instagram: https://www.instagram.com/run4fryes

    ► Strava: https://www.strava.com/athletes/89685446 

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

    ► Our Personal Best Coaching Program: www.pbprogram.com

    ► Free Weekly Newsletter: https://extramilest.com/subscribe

    ► YouTube: https://www.youtube.com/florisgierman

    ► Strava: strava.com/athletes/1329785

    ► Instagram: instagram.com/florisgierman

    ► Website: extramilest.com

    ► Website: pathprojects.com

    ► Podcast: extramilest.com/podcast/

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

    27 April 2024, 4:46 pm
  • 52 minutes 45 seconds
    #81: Strength Training for Runners with Kyle Long

    Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more...

    Want additional help in your strength training or ultra endurance training and racing? Hit up Kyle on IG @100milekyle or email [email protected]

    Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0 

    Get 10% off your first order of Precision Fuel and Hydration. I’ve been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their  gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts. The texture is pretty thin, so you can take them without fluids, away from aid stations. Get 10% off your first order of any precision fuel and hydration products with code EXTRAMILEST24 at https://www.precisionhydration.com/

     

    LINKS & TOOLS MENTIONED

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

    28 February 2024, 2:33 am
  • 1 hour 26 minutes
    #80: Transform Your Running, with Lawrence van Lingen

    This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways.

     

    If you would like to learn more about Lawrence’s movement programs, check out https://www.innerunner.com

     

    Watch the full video on YouTube here: https://youtu.be/zDJrNa-tO8c 

     

    CHAPTERS:

    • 00:00 Massive breakthrough in running
    • 02:50 Welcome Lawrence and thank you!
    • 04:01 Core values, moving from the centre out.
    • 06:17 Going from child to adult, are you the master of your movement? 
    • 13:34 Floris’ early encounters with Lawrence and implementing some teachings.
    • 16:59 Being the creator and author of your movement and your life.
    • 22:16 Working with the flow rope
    • 27:23 The softer breath and options opening up, as a result.
    • 28:11 Flow rope and movement, anatomical chains. Extend from the hip!
    • 33:28 Pushing your feet into the ground.
    • 36:22 The “one-and” drill for cadence.
    • 37:53 Improving form, being present, psycho-emotional factors in running.
    • 45:25 Running form indicators.
    • 49:16 When the going gets tough, “oh my word” moments.
    • 53:08 Helping Taylor Knibb (US Triathlete), neural tension.
    • 59:14 Innerunner resources
    • 1:02:10 Reframing and changing mindset, to change the way you run.
    • 1:04:39 Further triathlete training experiences. What’s the long game?
    • 1:07:37 Backwards walking; guidance, injury rehab and avoidance.
    • 1:13:38 Marianne Williamson’s poem, believing and accepting talent.
    • 1:18:56 How to master the Awesomiser
    • 1:21:49 Find out more about Lawrence
    • 1:21:27 Closing thoughts; feeling, creative expression, online presence.

     

    LINKS & TOOLS MENTIONED

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    FIND OUT MORE ABOUT LAWRENCE HERE:

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

    31 December 2023, 4:30 pm
  • 58 minutes 13 seconds
    #79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym.

     

    Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways.

     

    Watch the full video on YouTube here: https://youtu.be/mZNVcdV6u2g 

     

     

    CHAPTERS:

    • 00:00 80/20 Training Fundamentals 
    • 04:17 Welcome Matt and Ryan!
    • 08:21 The challenge of slowing down training pace (Matt)
    • 13:04 Zero-high-intensity vs. 80/20 Training (Matt) 
    • 15:39 Active strategies for managing pain in training (Ryan)
    • 22:06 Floris’ Berlin Marathon calf issue: rest vs. active preparation (Ryan)
    • 28:51 Pain and damage are not necessarily equal (Ryan)
    • 29:06 Floris’ “Back story” how pain can surprise you and bias confirmed (Ryan)
    • 31:51 Discomfort on raceday and mindset (Ryan and Matt)
    • 35:10 High-intesity training: 100% vs. 90% (Floris)
    • 43:28 The expectation of pain (Matt)
    • 45:55 Contributory lifestyle and belief factors to pain (Floris and Ryan)
    • 50:54 Smiling in the pain cave, mantras (Ryan and Matt)
    • 53:08 Find out about Ryan and Matt’s book, and them!
    • 54:55 Recommendations for athletes to improve

     

    LINKS & TOOLS MENTIONED

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    FIND OUT MORE ABOUT MATT HERE:

     

    FIND OUT MORE ABOUT RYAN HERE:

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

     

    20 December 2023, 1:51 pm
  • 1 hour 48 seconds
    #78: Transform Your Runs, Join a Crew, with Liam Lonsdale

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.

     

    Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California.

     

    We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life.

     

    Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo 

     

     

    Chapters:

    • 00:00 Intro
    • 02:41 Welcome Liam!
    • 03:35 Bay Bandits run crew, spreading the trail love!
    • 05:14 Finding the right running group for you.
    • 14:44 Running and mental well-being.
    • 16:47 Developing a running shoe (and shirt!), spirit of collaboration.
    • 19:44 More on trail shoes and other running gear.
    • 33:49 Little wins vs big crazy goals, coping with injury.
    • 39:43 Advice for runners to improve, including your ups & downs (hills)
    • 47:22 Transitioning from road to trail, slowing down or stopping.
    • 50:04 Meditation, breathwork and mindfulness of the body.
    • 58:13 Where to find out more about Liam.
    • 59:03 Closing thoughts.
    • 1:00:11 Outro

     

    FIND LIAM LONSDALE HERE:

     

    LINKS & TOOLS MENTIONED:

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

    30 November 2023, 12:39 am
  • 53 minutes 19 seconds
    #77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.

     

    Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/ 

     

    Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs 

     

     

    Chapters:

    • 00:00 Intro (Jennifer)
    • 00:27 Intro (Floris)
    • 02:50 Welcome Jennifer!
    • 04:17 Running smarter not harder.
    • 08:18 Going beyond limits, the perception of an age barrier.
    • 11:38 From higher intensity to slowing down in training.
    • 13:10 MAF training “guard rails”, max heart rate and running by feel.
    • 15:53 Advice for people starting out with heart rate training.
    • 17:29 Training in the heat (Australia)
    • 18:40 Recovery strategy for a short turnaround of events, plus breaking records!
    • 21:36 Starting running at different ages.
    • 23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness.
    • 27:17 Jennifer’s 2023 Chicago Marathon experience.
    • 33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender!
    • 35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury.
    • 41:07 Looking towards the Comrades Marathon.
    • 43:29 Advice for people looking to go further distances. 
    • 46:09 Closing thoughts; training load and strength training as we get older.
    • 52:08 Outro.

     

    FIND JENNIFER KELLETT HERE:

     

    LINKS & TOOLS MENTIONED:

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our running coaching program that Jennifer Kellett is a part of can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

     

    18 November 2023, 1:12 am
  • 1 hour 15 minutes
    #76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life. 

     

    Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q 

     

     

    CHAPTERS:

    • 0:00 How to deal when something doesn't go according to plan
    • 3:13 Sponsor LMNT
    • 4:24 Welcome coach Ben Edusei and Amelia Vrabel
    • 5:09 Amelia: How easy is your easy running?
    • 7:33 Ben: prioritizing running with physical and mental well-being.
    • 11:05 Amelia: On the struggle bus? Get off the bus!
    • 13:17 Low heart rate training, training volume and speedwork.
    • 19:40 Amelia: Social media and ego.
    • 21:57 Ben: The MAF test as a measurable counter to the ego.
    • 23:11 Floris & Ben: The comparison trap and the inner critic.
    • 26:01 Ben: Making recovery your priority.
    • 27:36 Amelia: Framing how health foundations affect running.
    • 28:28 Floris: Sleep and training volume.
    • 30:41 Amelia: A running diet for success.
    • 33:06 The physical effects of digital behavior, being present.
    • 38:30 The day you stop racing, is the day you win the race.
    • 43:45 Implementing strength and mobility as a habit. Your Why.
    • 53:37 When race day doesn’t go according to plan.
    • 1:08:05 Amelia: Closing thoughts.
    • 1:09:23 Ben: Closing thoughts.
    • 1:10:03 Floris: Learning, journaling and mindset.
    • 1:12:08 The power of community.
    • 1:13:13 Find out more about Ben and Amelia.
    • 1:14:33 Floris: Closing thoughts.

     

    FIND COACH AMELIA VRABEL HERE:

     

    FIND COACH BEN EDUSEI HERE:

     

    LINKS & TOOLS MENTIONED:

     

    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our running coaching program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

     

    29 October 2023, 7:35 pm
  • 1 hour 8 minutes
    #75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned.

    Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q 

     

    CHAPTERS:

    • 00:00 Intro
    • 02:36 How Todd got into running
    • 06:33 Learning patience and looking after your feet!
    • 12:28 Fundamentals for non-elite runners, Todd’s routine.
    • 16:43 Challenges and benefits with low heart rate training
    • 20:45 First race day experiences
    • 25:50 Further training cycles and races, beat your average!
    • 28:19 What is your Why?
    • 30:45 Running all seasons in Ontario
    • 34:23 The perfect race morning
    • 36:24 Heart rate monitoring, watch tech and metrics.
    • 41:51 Base-building and adding in speed
    • 47:37 Running isn’t just running
    • 50:11 The role of recovery in training
    • 53:18 Keeping active while desk-working, beauty of the trails.
    • 56:22 Increasing volume of low intensity running
    • 1:01:41 Find out more about Todd
    • 1:02:13 What Todd learned through his running experiences.
    • 1:04:06 Closing thoughts, don’t be afraid to ask for help!
    • 1:07:10 Outro – about the PB Program

     

    FIND TODD MARENTETTE HERE:

     

    LINKS & TOOLS MENTIONED:

     

    YOU CAN FIND ME, FLORIS GIERMAN HERE: 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our running coaching program can be found at https://www.pbprogram.com. 

     

    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

     

    13 October 2023, 5:54 pm
  • 1 hour 11 minutes
    #74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen

    Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

     

    Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. 

     

    Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs

     

    CHAPTERS

    • 00:00 Breathing techniques to improve your running
    • 03:45 The power of the breath. Kasper’s journey to getting the word out
    • 08:04 State regulation through breathwork, minimal effective dose
    • 11:56 Breathing strategies for athletes, Hypoventilation (under breathing)
    • 17:16 The less you ventilate, the more you respirate
    • 19:28 Balancing training load with breathwork as an aid to health and performance
    • 21:47 Breathing practice for endurance running and recovery
    • 31:07 Functional and dysfunctional breathing, hyperventilation and trauma
    • 40:46 Posture and breath, desk athletes’ hips and glutes
    • 51:07 How to coordinate movement and breath
    • 1:01:31 Breathwork Masterclass with Kasper
    • 1:06:09 Ways to become a strong, healthier and happier athlete
    • 1:10:32 Outro and enter to win contest

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    FIND KASPER VAN DER MEULEN HERE

    Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. 

    ► Website: https://breathworkmasterclass.com/

    ► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/

     

     

    LINKS & TOOLS MENTIONED

    ► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo

    ► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC

    ► Scott Jurek books https://amzn.to/3ZEg4Ls

    ► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v

    ► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs

     

    EXTRAMILEST SHOWS MENTIONED:

    ► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo

    ► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk

    ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY

     

    YOU CAN FIND ME, FLORIS GIERMAN HERE:

    ► Podcast: https://extramilest.com/podcast/

    ► Personal Best Program: https://www.pbprogram.com/

    ► Strava: https://www.strava.com/athletes/1329785

    ► Instagram: https://www.instagram.com/florisgierman

    ► Website: https://extramilest.com

    ► Website: https://pathprojects.com

     

    MORE ABOUT KASPER VAN DER MEULEN:

    Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.

    Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.

    Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.

     

    ABOUT THE EXTRAMILEST SHOW:

    A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    More info about our running coaching program can be found at https://www.pbprogram.com .

     

    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

     

    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

    30 September 2023, 1:04 pm
  • 1 hour 7 minutes
    #73: Mental Health Struggles Of Athletes: Coping Strategies for Success

    Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.

     

    Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. 

    Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0

     

    CHAPTERS:

    • 00:00​ how your sport performance can improve significantly
    • 03:06​ how Jen became a mental health coach for athletes
    • 05:15​ how mental health starts in the body
    • 06:54 ​recognizing mental health issues in athletes
    • 10:56​ getting to the root causes of stress responses, looking at biology
    • 16:02​ anxiety and depression as symptoms, not isolated states
    • 17:01​ practical ways to manage anxiety in the moment
    • 20:29​ inflammation with anxiety and depression
    • 22:31​ nail the basics, then get to the “fancy” stuff
    • 23:47​ stress of a busy schedules and talking about our emotions
    • 28:47​ potential benefits of cold exposure
    • 36:29​ light and mood, circadian rhythms, SAD lamps
    • 40:57​ injury and identity with sport
    • 44:04​ journaling, stream of consciousness writing and gratitude
    • 47:39​ laughter is the best medicine!
    • 53:48​ transformational journeys for athletes
    • 58:22​ holistic approach to training and health
    • 1:00:22​ mental health after racing, finding that dopamine hit!
    • 1:03:03​ find out more about Jennifer
    • 1:04:32​ closing thoughts Floris

     

    FIND JENNIFER SCHMIDT HERE:

    ► Instagram - https://www.instagram.com/ignitehealthcoaching

    ► Website - www.igniteyourhealth.ca

    ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ 

     

    LINKS & TOOLS

    ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA

     

    YOU CAN FIND ME, FLORIS GIERMAN HERE:

    ► Podcast: https://extramilest.com/podcast

    ► My Running Coaching Program: https://www.pbprogram.com 

    ► My weekly newsletter: https://extramilest.com/subscribe 

    ► Strava: https://www.strava.com/athletes/1329785 

    ► Instagram: https://www.instagram.com/florisgierman 

    ► Website: https://extramilest.com 

    ► Website: https://pathprojects.com 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: 

    A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

     

    To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

    15 September 2023, 7:41 pm
  • 1 hour 11 minutes
    #72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi
    Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.     We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.

     

    Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

    Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 

     

    CHAPTERS:

    00:00​ Training like a hybrid athlete 03:05​ Advice for newer athletes 05:54​ Transition from high intensity to slowing down 08:07​ What is a hybrid athlete? 10:45​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17​ Race day examples from Matt: what worked and what didn’t! 26:29​ Dealing with adversity, how we talk to ourselves 34:26​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20​ Pulling from different energy systems 43:24​ What Matt and Floris noticed after taking Creatine 53:33​ What footwear is right for you and why 1:02:01​ Nutrition principles as a hybrid athlete 1:07:39​ Find out more about Matt 1:08:32​ Advice for athletes looking to improve long term 1:10:47​ Final thoughts Floris

     

    FIND MATT CHOI HERE:

    ► Coaching/website - https://mattchoi.co

    ► YouTube - https://www.youtube.com/@MattChoi

    ► Instagram - https://www.instagram.com/mattchoi_6

    ► TikTok – https://www.tiktok.com/@mattchoi6

     

    LINKS & TOOLS

    ► David Goggins https://davidgoggins.com

    ► Creatine https://amzn.to/44rolCZ

    ► Peter Attia https://peterattiamd.com

    ► Andrew Huberman https://hubermanlab.com

    ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw 

     

    YOU CAN FIND ME, FLORIS GIERMAN HERE:

    ► Podcast: https://extramilest.com/podcast

    ► My Running Coaching Program: https://www.pbprogram.com 

    ► My weekly newsletter: https://extramilest.com/subscribe 

    ► Strava: https://www.strava.com/athletes/1329785 

    ► Instagram: https://www.instagram.com/florisgierman 

    ► Website: https://extramilest.com 

    ► Website: https://pathprojects.com 

     

    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

     

    ABOUT THE EXTRAMILEST SHOW: 

    A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

     

    🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.

     

    To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

    31 August 2023, 4:35 pm
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