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Speaker 1: Your breath is truly like the remote control to your

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Speaker 1: nervous system. And when you can become aware of the

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Speaker 1: state that you're in and then use your breath to

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Speaker 1: sort of control a volume, things start to change.

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Speaker 2: Hey everyone, Emily a Badi here. You are listening to Hurdle,

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Speaker 2: a wellness focused podcast where we talk to inspirational people

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Speaker 2: about everything from their highest ties and toughest moments to

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Speaker 2: essential tips on how to live a healthier, happier, more

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Speaker 2: motivated life. We all go through our fair share of hurdles.

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Speaker 2: My goal through these discussions is to empower you to

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Speaker 2: better navigate yours and move with intention so that you

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Speaker 2: can stride towards your own big potential and of course

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Speaker 2: have some fun along the way. Today I am sitting

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Speaker 2: down with Christina Centinari. She's a Tonal and Nike running

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Speaker 2: coach as well as a breathwork expert and a dear

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Speaker 2: friend of mine. This episode's so special to me, not

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Speaker 2: only because Christina is one of my close friends, but

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Speaker 2: also because we talk about something that is so important

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Speaker 2: to performance, and that is mindset. Christina talks us through

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Speaker 2: how we can use our breath to our advantage within sport,

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Speaker 2: and stressful situations and gives us insight into her backstory

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Speaker 2: as a competitive tennis player. She gets vulnerable about dealing

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Speaker 2: with disordered eating and the challenges that she worked through

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Speaker 2: as a college athlete. And we also have a great

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Speaker 2: conversation about what it takes to become a master of

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Speaker 2: your craft. Loved, loved, loved this chat and could not

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Speaker 2: be more amped to bring Christina's goodness to the feed.

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Speaker 2: Make sure you're following along with Hurdle over on social

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Speaker 2: It's over at Hurdle podcast. I am over at Emily

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Speaker 2: a Body And if you've yet to subscribe to the

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Speaker 2: weekly Hurdle newsletter on substack, it comes out every Friday,

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Speaker 2: landing directly in your inbox with so much of the

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Speaker 2: same goodness you love from the show, Inspiration, motivation, gear picks,

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Speaker 2: and so much more. Again, that linked subscribe is in

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Speaker 2: the show notes. With that, Let's get to it. Let's

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Speaker 2: get to hurdling today. I am sitting down with Christina Centinari.

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Speaker 2: She's a Tonal and Nike running coach as well as

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Speaker 2: a breathwork expert and coach. Christina, Welcome to Hurdle. How

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Speaker 2: are we doing? I'm so good I'm so excited to

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Speaker 2: be here. Thanks for having excited to have you.

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Speaker 1: Oh my god, it's magic when the friends come into it. Idio,

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Speaker 1: just start yapping away, let's do it.

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Speaker 2: Starting rapping. So recently, Christina and I had this awesome

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Speaker 2: opportunity to have a conversation on breathwork up in Boston

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Speaker 2: leading up to the Boston Marathon. And it was one

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Speaker 2: of those moments as I was sitting there listening to

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Speaker 2: you that I thought to myself, Man, I wish I

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Speaker 2: recorded this, And so I thought, why not do it again?

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Speaker 2: Why not do it again? How are you doing? Really, Christina?

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Speaker 1: Wow, it's the really at the end of that and

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Speaker 1: a question that makes you stop for a second. I'm good,

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Speaker 1: I'm doing well. I mean, as you know, we're just

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Speaker 1: juggling all the things. But truly like waking up these

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Speaker 1: mornings feeling just as cheesy as possible, grateful. I'm grateful,

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Speaker 1: you know, for all the things that we have to do.

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Speaker 2: Yeah, for sure, and juggling these days looks a lot

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Speaker 2: different for you now than it did a few years ago,

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Speaker 2: even before you started working at Tonal. Give us some

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Speaker 2: background on what your journey has been like within the

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Speaker 2: fitness space here in New York.

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Speaker 1: So I moved to New York twenty eighteen with no job,

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Speaker 1: and I knew I wanted to be in fit coming

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Speaker 1: out of college, and we can kind of talk about why.

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Speaker 1: But I eventually landed a job at Rumble. That was

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Speaker 1: my first fitness gig in New York, and it was awesome.

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Speaker 1: I learned a lot, you know, I was I was

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Speaker 1: just doing the classic grind, fourteen classes a week, no voice,

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Speaker 1: all of that. And then from there, when COVID hit

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Speaker 1: and group fitness wasn't a thing anymore, I really sort

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Speaker 1: of dove into more of you know, the human body.

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Speaker 1: How can I help somebody feel stronger and be a

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Speaker 1: little bit more strategic about it. Then you know, getting

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Speaker 1: sixty people in a group fitness class and telling them

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Speaker 1: to move, which is great that the energy is great,

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Speaker 1: you know, it gets people to move. But I just

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Speaker 1: got really interested in specifics of you know, joint health

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Speaker 1: and strength training and mobility. So I pivoted to personal training.

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Speaker 1: I worked at a physical therapy studio that we both

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Speaker 1: go to, and then yeah, from there, you know, I

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Speaker 1: did a bunch of different things, but my journey has

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Speaker 1: placed me here at Tonal.

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Speaker 2: Yeah, at Tonal, And we'll get into the Tonal chapter

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Speaker 2: and just a little bit, but before we do, you

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Speaker 2: hinted at having some sort of a background that got

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Speaker 2: you into this space where you are so passionate about

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Speaker 2: helping others on their individual wellness journeys. Talk to me

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Speaker 2: a little bit about your background as an athlete coming up.

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Speaker 1: Yes, So before I moved to New York, I was

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Speaker 1: a tennis player. I played tennis in college. I played

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Speaker 1: tennis all grown up. It was everything. It was the

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Speaker 1: absolute number one most important thing in my entire life

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Speaker 1: was tennis. And I you know, I eventually made it

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Speaker 1: to college, which was a rocky journey there. My junior career,

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Speaker 1: which sort of means like middle school, high school. It

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Speaker 1: was constant injuries, super wound up, anxious kid, put a

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Speaker 1: lot of a lot of pressure on myself. But I

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Speaker 1: eventually made it to college, and then you know, there's

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Speaker 1: I experienced the notorious arrival fallacy of really wanting to

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Speaker 1: be at a destination and making it there and then

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Speaker 1: kind of feeling like you're falling short again and having

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Speaker 1: that expectation not be quite fulfilled. So, you know, I

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Speaker 1: struggled with I struggled with my coach, I struggled with

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Speaker 1: the girls on the team. You know, tennis is a

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Speaker 1: very individual sport, so that supportive environment wasn't necessarily there.

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Speaker 1: And mostly I just I struggled with myself.

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Speaker 2: You know, I.

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Speaker 1: Fell into this deep trench of depression and anxiety. I

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Speaker 1: struggled with a massive eating disorder, and life had its

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Speaker 1: way of sort of pushing me out of that environment

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Speaker 1: and of that sport. And from there, you know, college

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Speaker 1: athlete goes through the classic identity crisis of who am

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Speaker 1: I without this sport? And you know, it took me

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Speaker 1: a couple of years to kind of figure it out,

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Speaker 1: but those were those were growth years and it went

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Speaker 1: back to college, didn't play tennis, actually actually walked onto

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Speaker 1: a couple different other sports teams before. You know, my

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Speaker 1: injuries were just like Christina, let's figure out who we

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Speaker 1: are without being a college athlete. Yeah, yeah, I mean

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Speaker 1: so much to double click on here. I want to

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Speaker 1: start first and foremost by unpacking what it looked like

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Speaker 1: for you mentally and emotionally, the conversation that was happening

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Speaker 1: within your head when you experience that arrival fallacy, What

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Speaker 1: was going on in your head.

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Speaker 2: Yeah.

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Speaker 1: So this concept of arrival fallacy is like when we

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Speaker 1: think that, you know, we're obsessed with destinations, right, So

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Speaker 1: it's like when we think that reaching a certain goal

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Speaker 1: or getting to the school you want to get to,

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Speaker 1: getting the job you want to get will make us happy,

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Speaker 1: and it doesn't. And so eventually, when I got to

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Speaker 1: this ACC school, I just wanted those letters on my shirt,

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Speaker 1: like I wanted ACC on my sweatshirt. And I got

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Speaker 1: there and to an extent, felt good, but I still

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Speaker 1: did not feel good enough to be there. Like at

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Speaker 1: the root of it all, I did not believe in

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Speaker 1: myself and it was a concoction of that and of

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Speaker 1: this very sort of like rigorous, brutal environment that really

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Speaker 1: made for.

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Speaker 2: You know, an unhappy person.

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Speaker 1: Yeah, and so I just I think that's the biggest

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Speaker 1: feeling m that I had, was just like, Wow, you know,

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Speaker 1: I can do I can be relentlessly persistent to get

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Speaker 1: to where I want to get to, but that doesn't

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Speaker 1: necessarily make me feel purposeful or that I've succeeded quote unquote,

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Speaker 1: because you know, if I don't show up at that

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Speaker 1: destination the person who I want to be, then it

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Speaker 1: doesn't really.

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Speaker 2: Matter it's just a destination. Were you enjoying the journey

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Speaker 2: at all or were you realizing as you experienced all

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Speaker 2: of these emotions and feelings that there was a complete

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Speaker 2: lack of joy? Great question, there, I was.

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Speaker 1: I was enjoying it to an extent, especially sort of

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Speaker 1: in the beginning. It was a slow, like spirally vortex process.

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Speaker 1: But in the beginning I had these conflicting feelings of

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Speaker 1: being proud of myself for getting there. You know, I

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Speaker 1: really liked telling people that I was at a Division

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Speaker 1: one tennis program, but at the same time, it was

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Speaker 1: this very loud voice in my head that was like,

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Speaker 1: you're not good enough to be here. And my freshman year,

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Speaker 1: you know, I wasn't playing in the lineup, which was

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Speaker 1: another sort of big hit to that ego. That voice

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Speaker 1: got louder and louder. You don't belong. And that's over

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Speaker 1: time when I started really like the joy just started

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Speaker 1: seeping out of that experience and it was masked. You know,

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Speaker 1: my entire experience was masked by just I wasn't I

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Speaker 1: just wasn't good enough. I just wasn't ever going to

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Speaker 1: be good enough. Even if I started playing in the lineup.

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Speaker 1: I can tell you I would have still been feeling

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Speaker 1: this way, because again it's an outcome. It wasn't like

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Speaker 1: that belief system in myself. I just didn't have. I

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Speaker 1: was never really taught.

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Speaker 2: Was there something that initially shook that belief system for

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Speaker 2: you on the surface, No, you know, great family, supportive parents.

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Speaker 2: I do think that just innately, like I came out

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Speaker 2: of the womb a little bit of a stressed, wound

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Speaker 2: up kid. Yeah, and so if I had to really

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Speaker 2: pull back, I would say I would actually say it

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Speaker 2: was more of like this societal pressure.

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Speaker 1: You know. I went to this pretty rigorous high school.

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Speaker 1: Everybody was committing to programs their sophomore year at that point,

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Speaker 1: and I wanted to keep up because I thought, based

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Speaker 1: off of sort of these like societal cultural ideals, that

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Speaker 1: that was success is being able to sign your letter,

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Speaker 1: your offer letter, your sophomore year. So I think that,

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Speaker 1: you know, for one reason or another, I it's a

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Speaker 1: mix of being a very determined person. But I also

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Speaker 1: just wasn't really taught at a young age how to

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Speaker 1: regulate my emotions, navigate pressure. It just it bottled up.

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Speaker 2: Yeah, totally understandable, and it's so interesting to hear that

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Speaker 2: once you got to this destination that you were so

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Speaker 2: excited about, right, there was a win in that you

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Speaker 2: got exactly what you were looking for, what you were after,

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Speaker 2: but you still didn't feel successful in that accomplishment. Reflecting

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Speaker 2: on that now, do you feel as though there have

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Speaker 2: been other times in your life where you've arrived at

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Speaker 2: a destination and it didn't meet your expectations? Many? Yeah, many?

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Speaker 1: It happened for a while afterwards, like you know, So

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Speaker 1: what you know at twenty fourteen is when I ended

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Speaker 1: up sort of having my first panic attack at wake

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Speaker 1: and I was thirty pounds underweight that I didn't have

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Speaker 1: to lose anyway. Left took the rest of the year off,

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Speaker 1: tried to just figure out who I was without tennis,

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Speaker 1: as I said earlier, But I ended up going back

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Speaker 1: to school. Even that process was like I still need

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Speaker 1: to go to a good school, you know, I still

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Speaker 1: needed to the name to be good. That was a

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Speaker 1: great experience. But then moving to New York, it was

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Speaker 1: like I need this job. I'm gonna be happy with

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Speaker 1: this job, you.

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Speaker 2: Know, And.

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Speaker 1: That that was the transferable pattern after school for a

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Speaker 1: while is just I need this job.

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Speaker 2: I need this job.

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Speaker 1: I need this title, this label, and like you, I

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Speaker 1: have this way of sort of like getting to the

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Speaker 1: place I want to get to through hard work.

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Speaker 2: Yeah. I think that's a great attribute of both of us.

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Speaker 2: What's the inverse wanting something but not putting in the work,

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Speaker 2: got it? You know, it's easy.

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Speaker 1: It's very easy to kind of like want to be

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Speaker 1: somewhere but actually taking the steps to get there or

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Speaker 1: it's a whole nother thing totally. So I think we're

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Speaker 1: both really good at that. But you know, it's again,

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Speaker 1: it's like showing up as the showing up as a

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Speaker 1: person with you know, confidence and energy and feeling good

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Speaker 1: about myself once you get there. So all of this

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Speaker 1: to say, every time I reached that destination at later

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Speaker 1: points in my life, I was like, why am I

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Speaker 1: still not happy? Why is this still not good enough?

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Speaker 1: And over time I've I've realized to stop focusing so

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Speaker 1: much on like what's the title, what's the job? That

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Speaker 1: doesn't define me? It's just like who I am when

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Speaker 1: I show up there that's really going to be fulfilling.

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Speaker 2: Was there a certain moment or event that empowered enabled

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Speaker 2: you to get to this headspace from where you were

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Speaker 2: to where you are now.

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Speaker 1: I call it trial and error. Yeah, like just feeling that,

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Speaker 1: you know, I'm coming up short, feeling enough to be like, oh,

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Speaker 1: maybe this isn't how life works. Maybe it's not about

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Speaker 1: you know, like reaching my goals all the time to

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Speaker 1: bring me happiness. Maybe it's about growing and evolving as

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Speaker 1: the person again, like I said, like the person I

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Speaker 1: want to be when I show up there. So I

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Speaker 1: think a specific turning point was probably I mean, I

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Speaker 1: think COVID really through a wrench in things in a

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Speaker 1: good way, you know, because it made all of us

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Speaker 1: redefine what we were doing completely. It forced us all

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Speaker 1: to like who am I? All I wanted when I

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Speaker 1: moved to New York was to work at Rumble. I

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Speaker 1: was so determined. It was like so hot then, and

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Speaker 1: I just like again, like wearing the ACC on my shirt,

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Speaker 1: I wanted Rumble on my shirt. And over that time

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Speaker 1: period twenty twenty to twenty twenty two, it's like that's

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Speaker 1: actually not that doesn't even exist anymore at this point,

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Speaker 1: and so there is no meaning there. And so it

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Speaker 1: really forced me to be like who am I? Without

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Speaker 1: you know, this title?

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Speaker 2: Who am I? What brings me happiness? Yeah? And so

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Speaker 2: for so many continuous years you were being forced to

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Speaker 2: do this work that maybe you didn't want to do,

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Speaker 2: but it was constantly being thrust upon you. Christina, Who

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Speaker 2: are you? What makes you you? What brings you joy?

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Speaker 2: Outside of these other things sports titles that you thought

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Speaker 2: were the source, you thought were the outlet in actuality,

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Speaker 2: you realize that those outlets were just that an extraneous

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Speaker 2: part to who you actually are. So when you started

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Speaker 2: to do this work and understand you needed to be

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Speaker 2: able to articulate who it is that you are beyond sport,

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Speaker 2: what did that look like? And what started to come

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Speaker 2: to mind?

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Speaker 1: What started to shine a lot of light on who

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Speaker 1: I was or I am is how I can and

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Speaker 1: show up and help other people. And I this is

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Speaker 1: sort of like my philosophy now for everybody, but especially

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Speaker 1: coaches or you know, sort of like leaders in a

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Speaker 1: space is how you show up for other people, and

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Speaker 1: like how you serve essentially other people.

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Speaker 2: Really reflects what you're bringing to the table.

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Speaker 1: And that's a big change that I made, you know,

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Speaker 1: from the beginning of my career to now is just

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Speaker 1: instead of like, you know, what does Christina want to

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Speaker 1: be when she grows up. I still feel like I'm

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Speaker 1: not grown up. You know, I've got a.

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Speaker 2: Whole future ahead of me.

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Speaker 1: But it's the question is not what do I want

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Speaker 1: to be, It's like, in what ways do I want

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Speaker 1: to help other people? Whether it's through movement, whether it's

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Speaker 1: through you know, mental, emotional, spiritual like health. So that

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Speaker 1: has evolved the way in which I want to help

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Speaker 1: other people. It's sort of deepened, and it's deepened in

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Speaker 1: a way where you know, I'm reflecting on my past

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Speaker 1: and I'm like, I need Little Christina needed this at fifteen.

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Speaker 1: Little Christina needed to understand how to regulate her emotions better,

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Speaker 1: how to navigate stress better. And so that's sort of

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Speaker 1: like my north star, for lack of a better way

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Speaker 1: of putting it, in what I'm doing now with my career.

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Speaker 2: Yeah, when you say the term regulate your emotions better,

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Speaker 2: When someone hears that and they don't necessarily know how

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Speaker 2: to do that, where do they begin with that?

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Speaker 1: Step one is just a simple awareness. A lot of

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Speaker 1: times people can name their emotions. I mean sometimes they can't.

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Speaker 1: If you ask my dad what he's feeling, he has

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Speaker 1: no idea how to say angry or sad, you know,

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Speaker 1: he just can't form words, and that's very typical of

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Speaker 1: that generation, especially men. Yeah, but a lot of times

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Speaker 1: people are able in this day and age to be

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Speaker 1: like I I'm angry, I'm frustrated.

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Speaker 2: But number one, they don't.

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Speaker 1: So if they feel like there's a moment where they

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Speaker 1: are feeling that way, they're not even really aware that

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Speaker 1: they are. But number two, what's sort of more powerful

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Speaker 1: is that when I ask somebody, you know, all right,

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Speaker 1: you're feeling anger or I like to say, like there

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Speaker 1: is anger here? Yeah, where is it in your body?

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Speaker 1: That is like that's a very tricky sort of deeper awareness.

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Speaker 1: That is a skill. I think it takes really practicing

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Speaker 1: understanding where emotions are in your body. I tend to

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Speaker 1: feel fear or anger like in my chest right, and

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Speaker 1: so that's step one I think in regulating your emotions

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Speaker 1: is just understanding where it is, because if you're not

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Speaker 1: aware of it, then you're not going to be able

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Speaker 1: to change it. Like something you're not aware of you

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Speaker 1: really can't change, right, So that's where we start naming

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Speaker 1: it and being able to kind of place it in

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Speaker 1: your body. And then from there, what I offer and

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Speaker 1: encourage people to do is focus on their breath. Your

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Speaker 1: breath is truly like the remote control to your nervous system. Yeah,

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Speaker 1: and when you can become aware of the state that

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Speaker 1: you're in and then use your breath to sort of

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Speaker 1: control the volume, things start to change. The rug is

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Speaker 1: ripped out from under you during COVID, when everything that

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Speaker 1: you thought that you wanted and that made you you

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Speaker 1: was no longer a factor. And this is the time

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Speaker 1: when you also start to become better acquainted with the

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Speaker 1: concept of breath work regulation and more so leaning into

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Speaker 1: mental and spiritual health. What did the onboarding process look

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Speaker 1: like for you to buy in? Because a lot of

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Speaker 1: people hear about meditation and breath work and spirituality very different,

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Speaker 1: all of them each in their own right. But were

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Speaker 1: you someone who immediately thought, yeah, I'm totally on board

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Speaker 1: with this. No, okay, no, oh man, I was so

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Speaker 1: resistant to all of this. If you were to throw

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Speaker 1: any of those words, maybe meditation I'd be a little

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Speaker 1: bit more open to, but breath work, spirituality, any of

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Speaker 1: that stuff. I rolled my eyes just because you know, again,

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Speaker 1: it was more of this, like the just the way

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Speaker 1: I grew up. I wasn't really around it. I was

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Speaker 1: around meditation a little bit. I was exposed to mindfulness

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Speaker 1: a little bit, but I still didn't think that it

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Speaker 1: would move the needle in any capacity. It was hours

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Speaker 1: on the court, hours running miles per week, like that

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Speaker 1: was what moved the needle. And over COVID, when I

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Speaker 1: started to learn more about the mechanics of the body

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Speaker 1: from a physical lens, when you really dive into that stuff,

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Speaker 1: you can't turn your head away from the fact that, like,

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Speaker 1: stress has a big role on people's physical bodies, a

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Speaker 1: huge role, And so like double clicked on that a

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Speaker 1: little bit, and I'm like, Okay, if stress has a

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Speaker 1: huge role on people's physical bodies, we can make so

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Speaker 1: much progress in the gym in training, but somebody can

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Speaker 1: still come in and feel unhappy, unhealthy and anxious, and

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Speaker 1: so like, let me sort of like take a magnifying

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Speaker 1: glass to that a little bit. But that was even

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Speaker 1: before I really like bought into breath work. To be

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Speaker 1: fully honest and transparent, I sort of stumbled on breath

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Speaker 1: work accidentally. I was coming out of a very tough

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Speaker 1: relationship sort of at the end of COVID, and I

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Speaker 1: took a breathwork class by mistake.

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Speaker 2: Essentially, I wasn't supposed to go, but I went and

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Speaker 2: I went. Now, does want to take it by mistake?

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Speaker 2: I went with.

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Speaker 1: Somebody, yeah, who was like, I think you'll like this,

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Speaker 1: and untill wasn't totally by mistake, but I just wasn't

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Speaker 1: planning on going. I just went because you know, I

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Speaker 1: wanted to hang out with that person.

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Speaker 2: But I did.

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Speaker 1: You know, I did arrive there and I was just

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Speaker 1: had like both arms up in this very guarded skeptical way,

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Speaker 1: like that's I'm skeptical. I'm a skeptical person, and I

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Speaker 1: think you should be. You should be skeptical about everything

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Speaker 1: somebody puts in front of you so that you can

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Speaker 1: like kind of have your own thoughts.

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Speaker 2: Is it always skeptical, though, or is it being evaluative

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Speaker 2: or is it being realistic? Is skeptical the right word? Maybe?

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Speaker 2: Not skeptical? Pessimistic? Yeah, Like I don't think we have

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Speaker 2: to have doubt about everything that we see.

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Speaker 1: Yeah, it's more like I either need to feel this

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Speaker 1: for myself totally, or you know, show me some science

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Speaker 1: behind this, show me somebody else who it's really helped.

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Speaker 2: You're pragmatic. Pragmatic? Yeah that sounds from now if you

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Speaker 2: have a dating if you, I'm skeptical of you. Yeah,

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Speaker 2: now you have like three words that describe you, and

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Speaker 2: it'd be like optimistic, pragmatic, sporty. Yeah, okay, I need

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Speaker 2: you in my ear. I need a little if be

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Speaker 2: with them. I go speed dating. Oh please don't go

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Speaker 2: speed dating. It's a it's awful. Okay. Back to going

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Speaker 2: to this accidental meditation class.

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Speaker 1: Yeah, so accidental sort of breath work class. The buy

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Speaker 1: in for me is this to circle the way back

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Speaker 1: to your initial question. I was in that class and

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Speaker 1: number one, the instructor, who's absolutely wonderful.

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Speaker 2: I'm still friends with him today.

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Speaker 1: He was a coach, so he wasn't like this like

404
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Speaker 1: sort of woo, you know, feel the energy moving through

405
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Speaker 1: your body like that wouldn't have worked for me. Yeah,

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Speaker 1: I didn't believe in any of that. It was a coach.

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Speaker 1: It was now do this, now feel this, now do this.

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Speaker 1: And there was a moment where I ended up holding

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Speaker 1: my breath for like two and a half minutes comfortably,

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Speaker 1: and in that moment I was like, oh, how could

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Speaker 1: this help me be a better runner? That was the

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Speaker 1: buy in, completely performance based, but it was intriguing. I

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Speaker 1: mean being able to hold your breath comfortably for almost

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Speaker 1: three minutes is like a very very powerful experience and calmly.

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Speaker 1: So that's how I sort of dove into it. Now

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Speaker 1: when I started really diving in more, I realized, Okay, yeah,

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Speaker 1: this is helping me be a better runner, but it's

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Speaker 1: also helping me navigate my emotions better, respond to stress better.

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Speaker 1: I'm a calmer, sort of more clear headed person in

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Speaker 1: the face of what would otherwise give me a lot

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Speaker 1: of anxiety. And at the same time I had torn

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Speaker 1: my meniscus. It was like life gave me a playing

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Speaker 1: field to just try and implement all of this in

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Speaker 1: real time. Torn my miniscus knee surgery. My goal was

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Speaker 1: to you know, the doctor said, you can run again.

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Speaker 1: You can start running again in six months, and I said, okay,

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Speaker 1: I'm going to try and run.

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Speaker 2: A marathon in six and a half.

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Speaker 1: And my physical therapist, who were both friends with, said okay,

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Speaker 1: let's just see mm hmm. So over that time period,

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Speaker 1: I was practicing breath work mostly as it relates to

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Speaker 1: my emotions, navigating coming back from an injury, the pressure

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Speaker 1: of sort of setting this very lofty goal for myself.

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Speaker 1: And I'll tell you that after. You know, I had

435
00:25:37,200 --> 00:25:40,800
Speaker 1: five weeks of actual run training leading up to the

436
00:25:40,840 --> 00:25:44,320
Speaker 1: New York City Marathon that year. I probably ran twenty

437
00:25:44,359 --> 00:25:47,000
Speaker 1: five miles max a week. That was my peak week.

438
00:25:47,320 --> 00:25:50,119
Speaker 1: And I woke up the morning of the marathon, and

439
00:25:50,160 --> 00:25:54,480
Speaker 1: I have never been so one hundred percent confident in

440
00:25:54,520 --> 00:25:58,200
Speaker 1: myself that I could do it. Yeah, I had no doubt.

441
00:25:58,280 --> 00:26:01,040
Speaker 1: I had full belief, which has never I've never felt

442
00:26:01,040 --> 00:26:05,520
Speaker 1: that way. And I prred the marathon that year off

443
00:26:05,560 --> 00:26:09,159
Speaker 1: of very little to no training. Yeah, and so I

444
00:26:09,240 --> 00:26:11,639
Speaker 1: really do attribute that to you know, it felt like

445
00:26:11,680 --> 00:26:14,159
Speaker 1: I was floating through it, and I attribute that to

446
00:26:14,280 --> 00:26:14,800
Speaker 1: my mind.

447
00:26:15,119 --> 00:26:18,840
Speaker 2: Yeah, so many things to go back to here. First

448
00:26:18,840 --> 00:26:21,840
Speaker 2: and foremost, two coaches here that would say we'd never

449
00:26:21,880 --> 00:26:24,080
Speaker 2: recommend you taking five weeks to train for a marathon.

450
00:26:24,160 --> 00:26:26,600
Speaker 2: Please see someone one on one to talk about your

451
00:26:26,600 --> 00:26:29,520
Speaker 2: own goals on your respective journey. See what excites you. Yep,

452
00:26:30,240 --> 00:26:35,520
Speaker 2: beyond that disclaimer, beyond that, what a beautiful reframe that

453
00:26:35,600 --> 00:26:39,159
Speaker 2: I'm sure took you time to arrive to. How lucky

454
00:26:39,200 --> 00:26:42,000
Speaker 2: am I that life gave me this playing field to

455
00:26:42,160 --> 00:26:47,720
Speaker 2: implement these new tools, because the other mindset is f

456
00:26:47,800 --> 00:26:52,639
Speaker 2: this right, it's meniscus surgery. This isn't in the plan.

457
00:26:53,359 --> 00:26:55,600
Speaker 2: Life is just coming back into the swing of things.

458
00:26:55,640 --> 00:26:57,280
Speaker 2: People are doing what they want to do again, and

459
00:26:57,320 --> 00:26:58,920
Speaker 2: here I am not being able to do what I

460
00:26:58,960 --> 00:27:05,000
Speaker 2: want to do again. Was there a certain conversation that

461
00:27:05,280 --> 00:27:12,320
Speaker 2: empowered you to arrive at that perspective versus the former?

462
00:27:13,240 --> 00:27:19,520
Speaker 1: Yeah, awesome, awesome question conversation specifically, No, I mean I

463
00:27:19,560 --> 00:27:23,160
Speaker 1: had many wonderful conversations with people who are very close

464
00:27:23,200 --> 00:27:25,240
Speaker 1: in my life, very lucky to have such an awesome

465
00:27:25,240 --> 00:27:29,639
Speaker 1: support system. It was more of a so at the

466
00:27:29,680 --> 00:27:32,280
Speaker 1: same time about you know, a month after I had

467
00:27:32,400 --> 00:27:36,720
Speaker 1: knee surgery, I also went on a ten day the PASNA.

468
00:27:36,800 --> 00:27:40,639
Speaker 1: So that's a silent meditation retreat. Why did Christina go

469
00:27:40,720 --> 00:27:45,640
Speaker 1: on a silent meditation retreat? I thought, I need somebody

470
00:27:45,680 --> 00:27:48,280
Speaker 1: to take my phone away from me. I was at

471
00:27:48,280 --> 00:27:50,080
Speaker 1: that point in my life. You know, I'm sitting on

472
00:27:50,119 --> 00:27:52,200
Speaker 1: the couch, I'm not able to run or move, I'm

473
00:27:52,240 --> 00:27:55,840
Speaker 1: on my phone. It's not a good situation. That's really

474
00:27:55,880 --> 00:27:57,600
Speaker 1: why I did it. I needed to number one, get

475
00:27:57,640 --> 00:28:00,560
Speaker 1: out of New York, have somebody take my phone away

476
00:28:00,560 --> 00:28:04,280
Speaker 1: from me. It was the hardest, most powerful experience I've

477
00:28:04,359 --> 00:28:07,400
Speaker 1: ever had. I've done twelve half iron Man's in one

478
00:28:07,440 --> 00:28:11,200
Speaker 1: full and none of that compares to this weak, long,

479
00:28:11,240 --> 00:28:12,000
Speaker 1: silent retreat.

480
00:28:13,320 --> 00:28:16,760
Speaker 2: So coming out of that, I felt like.

481
00:28:18,720 --> 00:28:22,840
Speaker 1: I felt like I really could do anything to keep

482
00:28:22,920 --> 00:28:25,240
Speaker 1: it very simple, Like I felt like I had the skills,

483
00:28:25,280 --> 00:28:28,199
Speaker 1: in the capacity and the strength to do anything and

484
00:28:28,240 --> 00:28:30,240
Speaker 1: to be in my own mind for as long as

485
00:28:30,359 --> 00:28:33,960
Speaker 1: I wanted. So I think the conversation was mostly with myself.

486
00:28:34,320 --> 00:28:38,400
Speaker 1: And you know, I'd also say that I that was

487
00:28:38,440 --> 00:28:42,479
Speaker 1: my third knee surgery and I have struggled with a

488
00:28:42,480 --> 00:28:45,120
Speaker 1: ton of injuries throughout my athletic career, and I think

489
00:28:45,160 --> 00:28:47,960
Speaker 1: you get to a point after being injured so much,

490
00:28:48,960 --> 00:28:50,920
Speaker 1: or you can look at it, you know, you can

491
00:28:50,960 --> 00:28:54,640
Speaker 1: absolutely be bummed about it, but you have the hindsight

492
00:28:54,720 --> 00:28:56,960
Speaker 1: to say that in some way, this is going to

493
00:28:57,000 --> 00:28:59,960
Speaker 1: turn into a superpower if I approach it that way,

494
00:29:00,760 --> 00:29:03,920
Speaker 1: like this could actually be really productive. And I always

495
00:29:03,920 --> 00:29:06,360
Speaker 1: tell my athletes who are injured, when you come to

496
00:29:06,400 --> 00:29:09,000
Speaker 1: the other side of this, you will learn so much

497
00:29:09,040 --> 00:29:12,760
Speaker 1: more about yourself. Yeah, but you have to just be

498
00:29:13,000 --> 00:29:16,760
Speaker 1: brave and courageous and trust yourself that that will happen.

499
00:29:19,120 --> 00:29:21,240
Speaker 2: And that again some of the stuff.

500
00:29:21,280 --> 00:29:23,360
Speaker 1: You can't really just tell people and have it hit

501
00:29:23,440 --> 00:29:24,520
Speaker 1: You have to like live it.

502
00:29:24,640 --> 00:29:31,560
Speaker 2: You just gotta live it for yourself. Taking a break

503
00:29:31,560 --> 00:29:34,440
Speaker 2: from today's episode to talk about Future, an app that

504
00:29:34,480 --> 00:29:37,320
Speaker 2: I've been using for two plus years to become my

505
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506
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507
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508
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509
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510
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511
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512
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513
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514
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517
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518
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523
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541
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542
00:32:13,000 --> 00:32:22,320
Speaker 2: get back to it. So when you walked out of

543
00:32:22,360 --> 00:32:27,000
Speaker 2: that retreat, was that the catalyst for you to seek

544
00:32:27,200 --> 00:32:32,240
Speaker 2: out more of a structured program to learn about breathwork

545
00:32:32,280 --> 00:32:34,000
Speaker 2: and then become certified yourself.

546
00:32:34,200 --> 00:32:39,360
Speaker 1: Yes, okay. The two experiences, the breathwork class holding my

547
00:32:39,400 --> 00:32:43,280
Speaker 1: Breath fro Am was three minutes, the silent retreat were Again,

548
00:32:43,320 --> 00:32:45,440
Speaker 1: it was kind of like a universe thing. They were

549
00:32:45,520 --> 00:32:50,719
Speaker 1: both unintentional, unrelated in my mind. However, when after I

550
00:32:50,720 --> 00:32:53,840
Speaker 1: did both of them, I started putting all these pieces together,

551
00:32:56,320 --> 00:33:00,480
Speaker 1: really becoming interested in like Western neuroscience and Eastern flhilosophy

552
00:33:00,600 --> 00:33:04,480
Speaker 1: and how they merged together through breath work and physiology

553
00:33:04,960 --> 00:33:11,520
Speaker 1: and mind and spirituality. And I it was like it

554
00:33:11,560 --> 00:33:15,800
Speaker 1: was like this explosion of light on my past. And

555
00:33:15,840 --> 00:33:18,000
Speaker 1: again it's like everything I went through in college. It

556
00:33:18,040 --> 00:33:23,040
Speaker 1: was like these two experiences were illuminating what I was

557
00:33:23,160 --> 00:33:28,080
Speaker 1: missing when I was fifteen, and so I came back

558
00:33:28,120 --> 00:33:31,520
Speaker 1: and I'm like, I think I'm supposed to be coaching

559
00:33:31,600 --> 00:33:35,520
Speaker 1: this and implementing this in my coaching, But anything that

560
00:33:35,560 --> 00:33:39,000
Speaker 1: I implemented my coaching, I want to do myself. And so,

561
00:33:40,120 --> 00:33:43,400
Speaker 1: you know, those two experiences were sort of the catalyst

562
00:33:43,480 --> 00:33:45,880
Speaker 1: for me to put this stuff into my own practice

563
00:33:46,160 --> 00:33:49,640
Speaker 1: and then over time like be able to really help

564
00:33:49,720 --> 00:33:50,640
Speaker 1: other people with it.

565
00:33:50,880 --> 00:33:55,560
Speaker 2: Yeah, and so to be clear, what program did you

566
00:33:56,280 --> 00:33:58,280
Speaker 2: go through to garner your education?

567
00:33:58,680 --> 00:34:01,520
Speaker 1: This is great? He's so wonderful. His name is Campbell will.

568
00:34:03,040 --> 00:34:07,080
Speaker 1: He is an Aussie living in Hawaii, and he has

569
00:34:07,360 --> 00:34:12,160
Speaker 1: a certification called Functional and Therapeutic breath Work, and so

570
00:34:12,960 --> 00:34:16,640
Speaker 1: there's a lot of different breathwork certifications out there. When

571
00:34:16,680 --> 00:34:20,080
Speaker 1: I knew I wanted to dive in more, I asked

572
00:34:20,360 --> 00:34:22,359
Speaker 1: my teacher who I took that first class with.

573
00:34:22,400 --> 00:34:23,719
Speaker 2: His name is Avi Greenberg.

574
00:34:24,320 --> 00:34:27,399
Speaker 1: I asked him, Okay, I've been in fitness long enough

575
00:34:27,440 --> 00:34:29,960
Speaker 1: to know there's a lot of like kind of BS certifications,

576
00:34:30,040 --> 00:34:32,400
Speaker 1: Like guide me to the one that's going to teach me,

577
00:34:32,960 --> 00:34:35,319
Speaker 1: like really teach me. So he led me to the

578
00:34:35,320 --> 00:34:42,239
Speaker 1: sky Campbell. It was a twelve week certification, and it

579
00:34:42,480 --> 00:34:47,839
Speaker 1: starts with the anatomy, biomechanics, and physiology of breathing, and

580
00:34:47,880 --> 00:34:50,640
Speaker 1: that was really really important to me before we get

581
00:34:50,680 --> 00:34:54,960
Speaker 1: into emotions. It was really important to me to understand

582
00:34:55,160 --> 00:34:58,239
Speaker 1: what's happening with a diaphragm from a chemical level, like

583
00:34:58,719 --> 00:35:01,480
Speaker 1: the relationship between to gen and carbon dioxide. You know,

584
00:35:01,760 --> 00:35:04,799
Speaker 1: get nerdy here, But I wanted to know the mechanism

585
00:35:05,880 --> 00:35:09,480
Speaker 1: because again I'm pragmatic. Yeah, I'm gonna say that now,

586
00:35:10,160 --> 00:35:10,720
Speaker 1: I'll wear.

587
00:35:10,560 --> 00:35:12,480
Speaker 2: That on my shirt. Pragmatic, maragmatic.

588
00:35:13,760 --> 00:35:18,000
Speaker 1: Just you wait for Christmas. Yeah, that's my new label. Yes,

589
00:35:18,840 --> 00:35:22,279
Speaker 1: I just I wanted that to be my foundation. And

590
00:35:22,320 --> 00:35:24,319
Speaker 1: I think it's because all of the people I look

591
00:35:24,400 --> 00:35:26,600
Speaker 1: up to who are really smart in our industry just

592
00:35:26,680 --> 00:35:29,520
Speaker 1: have that. Yeah they have those answers. If you're like,

593
00:35:29,520 --> 00:35:30,720
Speaker 1: but why is this happening?

594
00:35:30,760 --> 00:35:31,160
Speaker 2: They have it.

595
00:35:31,520 --> 00:35:34,000
Speaker 1: And then from there the course, the back half of

596
00:35:34,040 --> 00:35:38,120
Speaker 1: the course was nervous system physiology and also a little

597
00:35:38,160 --> 00:35:42,000
Speaker 1: bit of like performance psychology, So pretty rigorous twelve week course.

598
00:35:42,760 --> 00:35:46,520
Speaker 1: I actually am a TA for him now all these

599
00:35:46,600 --> 00:35:49,840
Speaker 1: years later, so I'm a teaching assistant for him. But

600
00:35:49,920 --> 00:35:52,480
Speaker 1: that's where you know, this this guy, he started off

601
00:35:52,520 --> 00:35:58,040
Speaker 1: as a physical therapist, and he realized that, you know,

602
00:35:58,080 --> 00:36:02,160
Speaker 1: everybody has a problem with breathing, and it's affecting the

603
00:36:02,200 --> 00:36:05,279
Speaker 1: way that they actually think. And so that's where I

604
00:36:05,520 --> 00:36:07,000
Speaker 1: base most of that education.

605
00:36:07,320 --> 00:36:09,800
Speaker 2: And when you say everyone has a problem with breathing

606
00:36:09,840 --> 00:36:12,520
Speaker 2: and it's affecting the way that they think, what do

607
00:36:12,560 --> 00:36:15,000
Speaker 2: you mean, Christina? Should we Delvin? Let's delvin to it.

608
00:36:16,280 --> 00:36:20,600
Speaker 1: So we breathe the twenty two thousand times a day,

609
00:36:20,640 --> 00:36:23,279
Speaker 1: and we may or may not be aware of like

610
00:36:23,360 --> 00:36:30,239
Speaker 1: a handful of those breaths. With our lifestyle, with the

611
00:36:30,280 --> 00:36:33,200
Speaker 1: current world that we live in, none of that curates

612
00:36:33,239 --> 00:36:37,719
Speaker 1: this like optimal environment for breathing. Well, we're on our phone,

613
00:36:37,719 --> 00:36:41,440
Speaker 1: we're hunched over, you know, we're dealing with constant environmental

614
00:36:41,480 --> 00:36:46,920
Speaker 1: stressors that have a direct impact on the depth and

615
00:36:47,320 --> 00:36:50,640
Speaker 1: smoothness of your breath. We build these habits that make

616
00:36:50,760 --> 00:36:53,799
Speaker 1: us more comfortable breathing through our mouth than our nose.

617
00:36:53,960 --> 00:36:57,440
Speaker 1: All of these things are really sort of like disadvantageous

618
00:36:57,920 --> 00:37:03,160
Speaker 1: to being a optimal breather. We're pretty good when we're babies,

619
00:37:03,239 --> 00:37:07,000
Speaker 1: and then as we evolve into adult human beings, we

620
00:37:07,080 --> 00:37:09,200
Speaker 1: kind of like it just it all goes to shit

621
00:37:10,280 --> 00:37:13,239
Speaker 1: similar to our movement. Actually, so that's that's where I

622
00:37:13,239 --> 00:37:16,319
Speaker 1: would start, is just saying that really everybody needs this

623
00:37:16,680 --> 00:37:19,560
Speaker 1: when it comes to your emotions. We tend to think

624
00:37:19,680 --> 00:37:24,040
Speaker 1: of our emotions anxiety as sort of from the chin

625
00:37:24,120 --> 00:37:26,000
Speaker 1: up right. And so for those of you who can't

626
00:37:26,000 --> 00:37:29,160
Speaker 1: see me, I'm talking about your brain thing that's between

627
00:37:29,160 --> 00:37:29,680
Speaker 1: your ears.

628
00:37:30,200 --> 00:37:31,759
Speaker 2: But what's really happening.

629
00:37:31,480 --> 00:37:35,239
Speaker 1: When you delve into the science is that emotions start

630
00:37:35,880 --> 00:37:39,320
Speaker 1: with your physiology. They start in your body. So before

631
00:37:39,480 --> 00:37:43,360
Speaker 1: you feel anger, sadness, those those you know labels we

632
00:37:43,480 --> 00:37:48,880
Speaker 1: mentioned before, what's happening is that your breathing is changing

633
00:37:48,920 --> 00:37:53,160
Speaker 1: in relation to something in your environment that's stressing you out. Yeah,

634
00:37:53,239 --> 00:37:56,439
Speaker 1: so let's say, or maybe it hasn't even happened yet.

635
00:37:56,520 --> 00:38:00,680
Speaker 1: So I'm going to a party and I'm feeling anxious

636
00:38:00,719 --> 00:38:06,359
Speaker 1: about going to that party. That environmental stressor or even

637
00:38:06,360 --> 00:38:11,280
Speaker 1: the sort of thought of it, is going to change

638
00:38:11,000 --> 00:38:14,360
Speaker 1: my breathing, probably so that I'm either holding my breath,

639
00:38:14,440 --> 00:38:18,560
Speaker 1: I'm sort of fast and shallow and choppy, and that

640
00:38:18,719 --> 00:38:20,920
Speaker 1: is going to spike my heart rate, it's going to

641
00:38:20,960 --> 00:38:24,520
Speaker 1: spike my blood pressure, it's gonna do crazy things to

642
00:38:24,600 --> 00:38:27,400
Speaker 1: my cortisol, heart variability, lowers.

643
00:38:27,120 --> 00:38:27,720
Speaker 2: All this stuff.

644
00:38:28,600 --> 00:38:31,120
Speaker 1: Ninety percent of that information is going to your brain.

645
00:38:31,840 --> 00:38:35,160
Speaker 1: And then we tag the emotion I'm anxious to go

646
00:38:35,200 --> 00:38:39,279
Speaker 1: to that party, and all that's happening in such a

647
00:38:39,360 --> 00:38:42,200
Speaker 1: quick time that the only thing we're aware of is

648
00:38:42,719 --> 00:38:44,600
Speaker 1: I'm anxious to go to that party. We're not aware

649
00:38:44,640 --> 00:38:48,200
Speaker 1: of all the other stuff. Right, So when you really

650
00:38:48,239 --> 00:38:50,719
Speaker 1: delve in and understand that, like your breath and your

651
00:38:50,719 --> 00:38:54,640
Speaker 1: emotions are on the same side of the circle, then

652
00:38:54,680 --> 00:39:00,640
Speaker 1: you can kind of approach this more tangibly. And after

653
00:39:00,960 --> 00:39:04,279
Speaker 1: step one, which we talked about earlier, just be being aware.

654
00:39:03,960 --> 00:39:04,880
Speaker 2: Of how you're feeling.

655
00:39:05,320 --> 00:39:08,880
Speaker 1: Step two is what can I do with my breathing

656
00:39:08,960 --> 00:39:13,160
Speaker 1: right now that will lower my heart right, lower my

657
00:39:13,200 --> 00:39:17,400
Speaker 1: blow pressure, like change your physiology so that that alarm

658
00:39:17,440 --> 00:39:20,280
Speaker 1: bell isn't going off in your brain right right.

659
00:39:20,560 --> 00:39:26,680
Speaker 2: And so in this example, where would you suggest someone

660
00:39:26,800 --> 00:39:28,920
Speaker 2: to go with their breath.

661
00:39:29,719 --> 00:39:36,239
Speaker 1: Immediately longer, slower exhales, right. Actually a precursor to that

662
00:39:36,480 --> 00:39:41,000
Speaker 1: is just like where in your body can you relax?

663
00:39:41,680 --> 00:39:44,279
Speaker 1: So that's number one, because if you're still tense and

664
00:39:44,320 --> 00:39:47,719
Speaker 1: you're trying to like breathe deeply, that's it it's not

665
00:39:47,800 --> 00:39:52,399
Speaker 1: going to create a very successful environment for your brain

666
00:39:52,440 --> 00:39:53,320
Speaker 1: to be like I'm safe.

667
00:39:53,400 --> 00:39:53,600
Speaker 2: Right.

668
00:39:53,680 --> 00:39:56,600
Speaker 1: So Number one, where in your body can you relax?

669
00:39:56,920 --> 00:40:00,560
Speaker 1: Which I also say to my runners when you're racing

670
00:40:00,640 --> 00:40:03,520
Speaker 1: or running and starting to feel anxious about being tired.

671
00:40:04,280 --> 00:40:05,560
Speaker 1: Where in your body can you relax?

672
00:40:05,840 --> 00:40:06,320
Speaker 2: Yeah?

673
00:40:06,480 --> 00:40:13,600
Speaker 1: Number two, can I take a slower, smoother breath? And

674
00:40:13,640 --> 00:40:16,560
Speaker 1: I don't say deeper breath because a lot of times

675
00:40:16,560 --> 00:40:18,239
Speaker 1: what happens when you tell somebody to take a deep

676
00:40:18,239 --> 00:40:24,560
Speaker 1: breath is they inhale, shoulders rise, chest kind of like expands, right,

677
00:40:24,640 --> 00:40:27,520
Speaker 1: And again that's sending the signal to your brain. That's

678
00:40:27,760 --> 00:40:31,120
Speaker 1: like where we might still be in danger. H Where

679
00:40:31,120 --> 00:40:35,000
Speaker 1: in your body can you relax? Can you take a slower,

680
00:40:36,160 --> 00:40:38,080
Speaker 1: longer exhale.

681
00:40:38,320 --> 00:40:42,840
Speaker 2: Yeah? And so important to point out here is that

682
00:40:43,280 --> 00:40:48,840
Speaker 2: your brain or your body is incapable of differentiating between

683
00:40:49,200 --> 00:40:52,440
Speaker 2: the two different types of stress. Right. So, whether you're

684
00:40:52,480 --> 00:40:56,480
Speaker 2: putting physical stress on it from perhaps any type of

685
00:40:56,520 --> 00:41:02,880
Speaker 2: movement weightlifting, dancing, running, et cetera, or you are feeling

686
00:41:03,000 --> 00:41:07,040
Speaker 2: very stressed because of your environment, work relationships, et cetera.

687
00:41:07,600 --> 00:41:11,440
Speaker 2: Both of those things impact the brain totally in the

688
00:41:11,480 --> 00:41:14,640
Speaker 2: same way. Totally we have.

689
00:41:14,560 --> 00:41:23,400
Speaker 1: A reservoir of available like stress. And there's actually a

690
00:41:23,440 --> 00:41:28,320
Speaker 1: really cool study on Division one football players around exam time.

691
00:41:28,640 --> 00:41:32,120
Speaker 1: It shows that they're more likely to get injured because

692
00:41:32,719 --> 00:41:36,520
Speaker 1: the stress from your exams is the same stress on

693
00:41:36,560 --> 00:41:40,000
Speaker 1: your body as the stress on the field or the core.

694
00:41:40,719 --> 00:41:42,759
Speaker 1: And so all this is to show that, like you know,

695
00:41:42,800 --> 00:41:48,160
Speaker 1: stress is both cognitive and physiological and physical, and so

696
00:41:48,440 --> 00:41:51,239
Speaker 1: you have to like you have to look at at

697
00:41:51,239 --> 00:41:55,400
Speaker 1: that the same way, like, we only have a specific capacity,

698
00:41:55,840 --> 00:41:58,560
Speaker 1: and oftentimes a lot of us are going way over

699
00:41:58,719 --> 00:42:02,240
Speaker 1: that capacity, and that's where we see chronic levels of anxiety.

700
00:42:02,280 --> 00:42:04,640
Speaker 1: That's where we see injuries. We just start seeing things

701
00:42:04,640 --> 00:42:06,760
Speaker 1: like kind of like fraying in their life.

702
00:42:07,200 --> 00:42:11,520
Speaker 2: And that's why it's so exciting now to see that

703
00:42:12,360 --> 00:42:16,439
Speaker 2: leagues are investing in women's sports in a way that

704
00:42:16,600 --> 00:42:21,600
Speaker 2: provides them with a myriad of experts. Right, it's no

705
00:42:21,640 --> 00:42:25,840
Speaker 2: longer just about having an excellent strength and conditioning coach.

706
00:42:26,239 --> 00:42:30,240
Speaker 2: It's about having a sports psychologist on staff, a sports

707
00:42:30,280 --> 00:42:35,440
Speaker 2: therapist on staff, techs and assistants on staff, because it

708
00:42:35,520 --> 00:42:40,360
Speaker 2: all goes together totally. Right, So, if someone is at

709
00:42:40,400 --> 00:42:43,440
Speaker 2: the height of their season and they're experiencing all of

710
00:42:43,480 --> 00:42:46,960
Speaker 2: these different types of stress. You're going to need both

711
00:42:47,200 --> 00:42:52,959
Speaker 2: the sports psychologists there as well as perhaps the team

712
00:42:53,000 --> 00:42:57,440
Speaker 2: physical therapist to navigate how all of this is manifesting

713
00:42:57,760 --> 00:42:58,040
Speaker 2: in the.

714
00:42:58,000 --> 00:43:00,799
Speaker 1: Body totally it creates. That's such a good point. I'm like,

715
00:43:00,840 --> 00:43:04,080
Speaker 1: it's this. I didn't have that goodness gracious in college.

716
00:43:04,719 --> 00:43:07,239
Speaker 2: They were like, you want to see a psychologist. I

717
00:43:07,280 --> 00:43:09,759
Speaker 2: was like, what's that? That's it?

718
00:43:09,840 --> 00:43:12,799
Speaker 1: Like it was just very in fact, actually, my my

719
00:43:12,920 --> 00:43:16,200
Speaker 1: sort of saving grace was my strength and conditioning coach,

720
00:43:16,280 --> 00:43:19,760
Speaker 1: not because he knew anything about this stuff, but really

721
00:43:19,840 --> 00:43:22,839
Speaker 1: just because there was a way about him that made

722
00:43:22,840 --> 00:43:26,840
Speaker 1: me feel calmer. It was very like unintentional. But to

723
00:43:26,960 --> 00:43:31,560
Speaker 1: your point, now that this is more, you know, the

724
00:43:31,600 --> 00:43:35,080
Speaker 1: world is just more aware of how the human body works.

725
00:43:36,000 --> 00:43:39,320
Speaker 1: This web of support that we see in these athletic

726
00:43:39,400 --> 00:43:45,879
Speaker 1: environments is definitely so important and we need more of it, yeah,

727
00:43:46,040 --> 00:43:47,880
Speaker 1: is what I'm trying. Like, We need more of it,

728
00:43:47,960 --> 00:43:51,480
Speaker 1: and we need the psychologist on staff to actually have

729
00:43:51,719 --> 00:43:55,040
Speaker 1: not be an expert about the body necessarily, but to

730
00:43:55,120 --> 00:44:00,680
Speaker 1: have an idea of that female athlete's you know, physical demands.

731
00:44:00,960 --> 00:44:03,719
Speaker 1: We need her strength and conditioning coach to have some

732
00:44:03,760 --> 00:44:07,920
Speaker 1: sort of idea of the emotional demands we need, you know,

733
00:44:07,960 --> 00:44:11,200
Speaker 1: we need all these people to be communicating together and

734
00:44:11,280 --> 00:44:15,000
Speaker 1: to just be willing to like learn about each other's fields,

735
00:44:15,880 --> 00:44:18,920
Speaker 1: not claim they know or make.

736
00:44:18,840 --> 00:44:22,200
Speaker 2: Decisions, but just learn. Yeah, be open to it. Open

737
00:44:22,239 --> 00:44:26,759
Speaker 2: to it. You expressed the importance of those longer exhales

738
00:44:26,800 --> 00:44:33,359
Speaker 2: when combating anxiety and discomfort. Let's bring that now into

739
00:44:33,840 --> 00:44:38,920
Speaker 2: a physical application. If we're talking about whether someone be

740
00:44:39,080 --> 00:44:42,600
Speaker 2: on the gym or running some miles on the road

741
00:44:42,680 --> 00:44:45,759
Speaker 2: or whatever they might be doing U and they are

742
00:44:45,920 --> 00:44:51,319
Speaker 2: feeling as though the activity at hand is bigger than them,

743
00:44:51,640 --> 00:44:57,000
Speaker 2: beyond them. Really triggering that stress response is the breath

744
00:44:57,040 --> 00:44:59,520
Speaker 2: pattern that you'd recommend the same.

745
00:45:00,080 --> 00:45:03,560
Speaker 1: They have a couple options I would get. I would

746
00:45:03,680 --> 00:45:08,280
Speaker 1: prescribe a couple options. The first thing I tell people,

747
00:45:08,600 --> 00:45:12,200
Speaker 1: because you don't have to be a physiologist to understand this,

748
00:45:13,000 --> 00:45:15,879
Speaker 1: when you inhale, you're a heart rate goes up. Every

749
00:45:15,880 --> 00:45:19,200
Speaker 1: time when you exhale, your heart rate goes down. It's

750
00:45:19,200 --> 00:45:25,960
Speaker 1: called respiratory sinus arrhythmia. When the layman can understand that,

751
00:45:26,640 --> 00:45:28,959
Speaker 1: then they'll that's the buy in for them to be like, Okay,

752
00:45:29,000 --> 00:45:32,319
Speaker 1: I need to focus really here on my exhales. Yeah,

753
00:45:32,800 --> 00:45:36,359
Speaker 1: super simple that I would give for that example is

754
00:45:36,960 --> 00:45:41,839
Speaker 1: something called a resonance frequency breath and you and I've

755
00:45:41,840 --> 00:45:46,000
Speaker 1: talked about this before, but it's essentially a forty percent

756
00:45:46,360 --> 00:45:51,200
Speaker 1: inhale followed by a sixty percent exhale. So that's more

757
00:45:51,200 --> 00:45:53,240
Speaker 1: often than not going to look like a four second

758
00:45:53,320 --> 00:45:58,360
Speaker 1: inhale six second exhale. That's just a framework, Like it

759
00:45:58,400 --> 00:46:01,239
Speaker 1: doesn't have to be absolutely part to that person you

760
00:46:01,320 --> 00:46:05,959
Speaker 1: mentioned who's dealing with some of these like limitations may

761
00:46:06,040 --> 00:46:10,360
Speaker 1: not actually have the capacity to inhale exhale for that

762
00:46:10,480 --> 00:46:14,000
Speaker 1: long yet, like they might be super sensitive to carbon

763
00:46:14,040 --> 00:46:17,480
Speaker 1: dioxide and it might be uncomfortable, in which case I

764
00:46:17,560 --> 00:46:21,600
Speaker 1: might say, okay, let's try two on the in, four

765
00:46:21,640 --> 00:46:23,640
Speaker 1: on the out, you know, in the forty sixty is

766
00:46:23,680 --> 00:46:26,200
Speaker 1: Again it's just a little bit of a framework that

767
00:46:27,280 --> 00:46:33,040
Speaker 1: you can tweak. But having sort of that like breath prescription,

768
00:46:33,400 --> 00:46:38,080
Speaker 1: breath AREX, as well as just something for them to

769
00:46:38,280 --> 00:46:42,600
Speaker 1: be able to focus and count on. Counting is really

770
00:46:42,640 --> 00:46:45,480
Speaker 1: good to like keep your It's like counting sheep when

771
00:46:45,520 --> 00:46:49,600
Speaker 1: you sleep right. It keeps her your attention. It brings

772
00:46:49,600 --> 00:46:54,279
Speaker 1: your attention away from the demand you know and your

773
00:46:54,400 --> 00:46:56,560
Speaker 1: capacity to meet that demand in front of you, and

774
00:46:56,600 --> 00:47:02,520
Speaker 1: it brings it on just a rhythm and number and

775
00:47:02,560 --> 00:47:05,400
Speaker 1: that sort of like self directed attention away from the

776
00:47:05,400 --> 00:47:10,040
Speaker 1: stressor along with the breath pattern that taps into your

777
00:47:10,239 --> 00:47:13,919
Speaker 1: parasympathetic state. It's not going to be the end all

778
00:47:13,920 --> 00:47:16,880
Speaker 1: be all like fix, but it's going to make it

779
00:47:16,920 --> 00:47:19,520
Speaker 1: a little bit better, a little bit better, and with

780
00:47:19,560 --> 00:47:21,720
Speaker 1: more practice, a lot better.

781
00:47:21,920 --> 00:47:26,600
Speaker 2: Yeah, because then with practice, with more reps, your ability

782
00:47:26,640 --> 00:47:30,560
Speaker 2: to execute almost in a second nature way, similar to

783
00:47:30,600 --> 00:47:33,560
Speaker 2: how we go about our day to day, right, that

784
00:47:34,120 --> 00:47:38,560
Speaker 2: becomes easier totally, and it's more of a default. You think, oh,

785
00:47:38,600 --> 00:47:42,280
Speaker 2: I'm stressed, I should do X. It's just like habits stacking, right,

786
00:47:42,440 --> 00:47:45,120
Speaker 2: totally habit sacking. So in the morning, if you already

787
00:47:45,160 --> 00:47:47,640
Speaker 2: have a habit of I'm going to journal every day

788
00:47:47,800 --> 00:47:49,920
Speaker 2: and you know that you're someone that wants to start

789
00:47:49,920 --> 00:47:53,560
Speaker 2: integrating movement into your routine, then if you stack those habits,

790
00:47:53,840 --> 00:47:56,080
Speaker 2: say now I'm going to go walk for twenty minutes

791
00:47:56,120 --> 00:47:58,799
Speaker 2: after I journal every day, You're more likely to the

792
00:47:58,840 --> 00:48:01,239
Speaker 2: science shows keep up with both of those habits because

793
00:48:01,280 --> 00:48:03,960
Speaker 2: you already have something in your existing routine. And on

794
00:48:04,040 --> 00:48:06,439
Speaker 2: this note it also applies to what you were saying

795
00:48:06,440 --> 00:48:09,920
Speaker 2: about meeting yourself with where you're at right because you're saying, Okay,

796
00:48:10,239 --> 00:48:12,480
Speaker 2: maybe you're not going to be able to do the

797
00:48:12,520 --> 00:48:15,200
Speaker 2: forty sixty and it looks like four seconds in and

798
00:48:15,239 --> 00:48:18,320
Speaker 2: six seconds out. It then instead looks like two seconds

799
00:48:18,400 --> 00:48:21,319
Speaker 2: in and four seconds out. Meet yourself with where you're

800
00:48:21,360 --> 00:48:23,920
Speaker 2: at and remove the judgment on that so that you

801
00:48:23,960 --> 00:48:27,920
Speaker 2: can achieve go after, follow through with the things that

802
00:48:27,960 --> 00:48:32,080
Speaker 2: you foundation only want. Because it is very unlikely that

803
00:48:32,280 --> 00:48:34,600
Speaker 2: in pursuit of whatever it is that you are after,

804
00:48:34,880 --> 00:48:37,640
Speaker 2: you are going to be perfect at your first try.

805
00:48:37,880 --> 00:48:42,040
Speaker 2: I would argue that nobody is. Nobody is, So to

806
00:48:42,160 --> 00:48:45,600
Speaker 2: have that grace with yourself and understand that I am

807
00:48:45,640 --> 00:48:48,240
Speaker 2: a beginner and you only get to be a beginner

808
00:48:48,320 --> 00:48:52,400
Speaker 2: once that compassion is going to be the game changer

809
00:48:52,440 --> 00:48:56,040
Speaker 2: that then enables you to continue and thrive as you proceed.

810
00:48:56,320 --> 00:49:02,560
Speaker 1: Yeah, those two words are grace and compassion are everything. Yeah, athletes,

811
00:49:03,120 --> 00:49:05,680
Speaker 1: human beings, those two words are everything, and they were

812
00:49:05,680 --> 00:49:10,399
Speaker 1: actually really big. They're very big in like Tibetan Buddhist philosophy.

813
00:49:10,480 --> 00:49:13,600
Speaker 1: Those two words come up all the time, especially compassion.

814
00:49:14,239 --> 00:49:21,680
Speaker 1: You I love compassion because it takes understanding pain to

815
00:49:21,719 --> 00:49:24,000
Speaker 1: have compassion, so like it gives.

816
00:49:23,800 --> 00:49:24,920
Speaker 2: Pain a purpose.

817
00:49:25,280 --> 00:49:28,239
Speaker 1: And yeah, I would also say that like your when

818
00:49:28,239 --> 00:49:30,880
Speaker 1: it comes to like habit stacking and being a beginner

819
00:49:30,960 --> 00:49:35,000
Speaker 1: once and like showing yourself grace, it's also cool to

820
00:49:35,120 --> 00:49:39,120
Speaker 1: just understand what's happening in your brain at the same time,

821
00:49:40,000 --> 00:49:44,840
Speaker 1: like you're breathing, like your movement, like your different skills

822
00:49:44,880 --> 00:49:48,640
Speaker 1: that you want to develop, Like it's compassion is a practice.

823
00:49:48,760 --> 00:49:51,160
Speaker 1: And when you look at it this way, like your

824
00:49:51,200 --> 00:49:55,719
Speaker 1: brain is very predictive and like you'll hear and you'll

825
00:49:55,719 --> 00:49:57,840
Speaker 1: see on Instagram, like it's a predictive machine.

826
00:49:57,880 --> 00:49:58,239
Speaker 2: It is.

827
00:49:58,760 --> 00:50:01,320
Speaker 1: It's always trying to predict what's going to happen next

828
00:50:01,360 --> 00:50:06,640
Speaker 1: based off of past experience. And if you can start

829
00:50:06,680 --> 00:50:09,560
Speaker 1: to show yourself enough grace where you just like put

830
00:50:09,560 --> 00:50:13,160
Speaker 1: yourself in the arena to try, eventually you are going

831
00:50:13,200 --> 00:50:16,239
Speaker 1: to do it. Eventually you're going to feel it, and

832
00:50:16,280 --> 00:50:19,720
Speaker 1: so in the next time you put yourself in that arena,

833
00:50:20,000 --> 00:50:22,200
Speaker 1: Like essentially you can look at it as habits or

834
00:50:22,200 --> 00:50:24,400
Speaker 1: you can look at it as practice. But your predictive

835
00:50:24,400 --> 00:50:27,799
Speaker 1: brain is like I felt that before, Like you are

836
00:50:27,840 --> 00:50:30,840
Speaker 1: going to be one step closer to just taking a

837
00:50:30,880 --> 00:50:33,759
Speaker 1: step in there easier, if that makes sense. And so

838
00:50:33,880 --> 00:50:38,520
Speaker 1: providing yourself like evidence so that you can continue to

839
00:50:38,680 --> 00:50:42,719
Speaker 1: kind of like build habits, take risks, put yourself in

840
00:50:42,719 --> 00:50:45,560
Speaker 1: the arena, however you want to say it. But a

841
00:50:45,600 --> 00:50:50,120
Speaker 1: lot of times you'll see people don't start because they're fearful,

842
00:50:50,440 --> 00:50:52,359
Speaker 1: or they don't think it's going to work, or they

843
00:50:52,400 --> 00:50:53,640
Speaker 1: don't think they're good enough.

844
00:50:54,280 --> 00:50:55,759
Speaker 2: Right, But like.

845
00:50:57,280 --> 00:51:00,279
Speaker 1: My I think what moves, what's very liberating for me

846
00:51:00,400 --> 00:51:03,239
Speaker 1: is to understand how my mind works. And so that's

847
00:51:03,280 --> 00:51:06,000
Speaker 1: kind of why I always talk in this way. It's like, Okay,

848
00:51:06,000 --> 00:51:08,400
Speaker 1: what's going on in the brain. The brain's predictive, So

849
00:51:08,440 --> 00:51:12,200
Speaker 1: of course this makes sense. If I practice my breathing,

850
00:51:12,400 --> 00:51:15,840
Speaker 1: if I practice showing myself compassion, I'm more likely to

851
00:51:15,920 --> 00:51:16,840
Speaker 1: do it in the future.

852
00:51:17,239 --> 00:51:21,439
Speaker 2: Yeah, one hundred percent. And so what was it that

853
00:51:23,000 --> 00:51:26,439
Speaker 2: helped you put yourself in the arena? When it came

854
00:51:26,840 --> 00:51:29,880
Speaker 2: to tonal, they actually reached out to me.

855
00:51:30,640 --> 00:51:33,160
Speaker 1: They slid into my DMS, which is funny, we joke

856
00:51:33,239 --> 00:51:37,600
Speaker 1: about it. There was a multi step audition process and

857
00:51:38,480 --> 00:51:43,040
Speaker 1: that was an arena in and of itself that took

858
00:51:43,960 --> 00:51:46,520
Speaker 1: you know, gosh, talk about showing up as who you

859
00:51:46,600 --> 00:51:48,840
Speaker 1: want to be in the place you want to be.

860
00:51:49,400 --> 00:51:54,560
Speaker 1: That took me being confident in the skills that I've

861
00:51:54,600 --> 00:51:57,799
Speaker 1: developed over the last six years to know that I

862
00:51:57,840 --> 00:52:00,880
Speaker 1: could show up and be good enough to crush it.

863
00:52:01,440 --> 00:52:02,640
Speaker 2: There are always two.

864
00:52:02,480 --> 00:52:06,560
Speaker 1: Competing voices inside of me. I let them both coexist

865
00:52:06,760 --> 00:52:09,000
Speaker 1: at this point. There's the one that's like, You're never

866
00:52:09,040 --> 00:52:11,080
Speaker 1: gonna be good enough, and there's the one that's like, no,

867
00:52:11,160 --> 00:52:12,800
Speaker 1: you're you're very talented.

868
00:52:13,040 --> 00:52:17,600
Speaker 2: But that's really beautiful to have that level of awareness

869
00:52:17,719 --> 00:52:21,840
Speaker 2: where it can be both. It's like you can be

870
00:52:22,239 --> 00:52:25,960
Speaker 2: experiencing pain and recognize that there can also be joy.

871
00:52:26,640 --> 00:52:30,600
Speaker 2: You can show up and feel fear at the beginning

872
00:52:30,960 --> 00:52:35,160
Speaker 2: of something that excites you and still execute and do

873
00:52:35,200 --> 00:52:38,920
Speaker 2: it anyway. Yep, yeah, I think that. When you know,

874
00:52:40,360 --> 00:52:41,239
Speaker 2: my anxiety is.

875
00:52:41,160 --> 00:52:44,200
Speaker 1: My longest standing relationship. And so like we've just learned

876
00:52:44,239 --> 00:52:46,960
Speaker 1: to like work together. I've learned to work with a

877
00:52:47,080 --> 00:52:50,360
Speaker 1: voice that's like, oh, you're never good enough, you're not this,

878
00:52:50,560 --> 00:52:53,120
Speaker 1: You're not that. I don't try and like kick her out.

879
00:52:53,200 --> 00:52:56,640
Speaker 1: I'm just like, you've been here forever, girl Like, But

880
00:52:56,880 --> 00:52:59,160
Speaker 1: I also have this other side of me, that's like,

881
00:52:59,480 --> 00:53:00,840
Speaker 1: you're anxiety light lies.

882
00:53:01,480 --> 00:53:02,479
Speaker 2: We know that it.

883
00:53:02,440 --> 00:53:06,960
Speaker 1: Lies based off of all of this research and studying

884
00:53:06,960 --> 00:53:09,960
Speaker 1: that we've done about the physiology. We know that your

885
00:53:10,000 --> 00:53:14,200
Speaker 1: anxiety is a result of what's happening in your body. Yeah,

886
00:53:14,400 --> 00:53:16,720
Speaker 1: and so full circle, like back to being a coach,

887
00:53:16,800 --> 00:53:20,640
Speaker 1: back to sort of like being so performanced and body focused.

888
00:53:21,239 --> 00:53:23,760
Speaker 1: You know, this is why I'm so passionate about bridging

889
00:53:23,840 --> 00:53:26,480
Speaker 1: these two things now, because you really can't look at

890
00:53:26,480 --> 00:53:28,360
Speaker 1: one in isolation without the other.

891
00:53:28,760 --> 00:53:34,640
Speaker 2: A rival fallacy. Upon entering the Tonal mix question mark No, I.

892
00:53:34,560 --> 00:53:39,360
Speaker 1: Will actually say that before I started working at Tonal,

893
00:53:39,640 --> 00:53:42,040
Speaker 1: I had already come to the conclusion of like I'm

894
00:53:42,040 --> 00:53:43,840
Speaker 1: going to stop saying I want to be this, i

895
00:53:43,880 --> 00:53:46,480
Speaker 1: want to be that, and I'm going to start People

896
00:53:46,520 --> 00:53:48,680
Speaker 1: would say what do you want to do, and I'd say,

897
00:53:49,719 --> 00:53:53,600
Speaker 1: I want to be on a large platform helping a

898
00:53:53,640 --> 00:53:57,000
Speaker 1: lot of people. And it was very vague, but it

899
00:53:57,080 --> 00:54:00,480
Speaker 1: was like these are the values and the characteristics and

900
00:54:00,560 --> 00:54:02,560
Speaker 1: kind of the purpose I want to be like surrounded

901
00:54:02,600 --> 00:54:06,200
Speaker 1: by ye and then total came into my life. And

902
00:54:06,239 --> 00:54:08,920
Speaker 1: so whether you want to call that manifestation or you know,

903
00:54:09,000 --> 00:54:11,160
Speaker 1: kind of that like salience part of your brain that's

904
00:54:11,239 --> 00:54:14,680
Speaker 1: just really focused on one thing that was right before total,

905
00:54:14,760 --> 00:54:15,880
Speaker 1: which is pretty crazy.

906
00:54:16,040 --> 00:54:18,520
Speaker 2: It is crazy. I was talking at the beginning of

907
00:54:18,560 --> 00:54:20,400
Speaker 2: this year about a goal that I had to do

908
00:54:20,600 --> 00:54:24,800
Speaker 2: a morning TV segment, and when we broke down the goal,

909
00:54:25,080 --> 00:54:27,560
Speaker 2: the question with the person that I was having this

910
00:54:27,600 --> 00:54:32,040
Speaker 2: conversation with was why. And when I articulated the why,

911
00:54:32,280 --> 00:54:34,880
Speaker 2: it was that I wanted to be able to impact

912
00:54:35,040 --> 00:54:38,239
Speaker 2: help as many people as possible, she said, then it

913
00:54:38,239 --> 00:54:40,680
Speaker 2: doesn't need to be a morning TV segment. And so

914
00:54:41,120 --> 00:54:44,160
Speaker 2: I'm hearing you say, I want to do the best

915
00:54:44,160 --> 00:54:45,919
Speaker 2: I can with what I have and help as many

916
00:54:45,920 --> 00:54:49,560
Speaker 2: people as possible. And then an opportunity presented itself that

917
00:54:49,719 --> 00:54:52,480
Speaker 2: enabled you to do that. So when sometimes we zoom

918
00:54:52,520 --> 00:54:55,920
Speaker 2: out a little bit more, you will be pleasantly surprised

919
00:54:55,920 --> 00:54:57,920
Speaker 2: at what the universe presents in front of you.

920
00:54:58,280 --> 00:55:04,480
Speaker 1: Totally, it goes back to shifting your focus from the

921
00:55:04,600 --> 00:55:07,279
Speaker 1: destination to just who you want to be when you

922
00:55:07,320 --> 00:55:10,560
Speaker 1: show up there. I mean, that is the biggest, one

923
00:55:10,600 --> 00:55:13,640
Speaker 1: of the biggest pieces of advice I would like give

924
00:55:13,760 --> 00:55:18,160
Speaker 1: my past self as just she wouldn't listen, probably, But

925
00:55:18,880 --> 00:55:22,920
Speaker 1: it's less about the destination, which is hard because our

926
00:55:22,960 --> 00:55:24,399
Speaker 1: society and our culture is like.

927
00:55:24,920 --> 00:55:29,560
Speaker 2: Titles, labels, jobs, this, this, and it's more.

928
00:55:29,960 --> 00:55:32,359
Speaker 1: It's all about who you are when you show up there,

929
00:55:32,360 --> 00:55:34,920
Speaker 1: and when you think of it that way, opportunities present

930
00:55:35,000 --> 00:55:35,600
Speaker 1: themselves to you.

931
00:55:35,719 --> 00:55:39,800
Speaker 2: It just happens. It just happens, just happens. So, speaking

932
00:55:40,000 --> 00:55:42,520
Speaker 2: of who it is that shows up to the challenge

933
00:55:42,520 --> 00:55:46,200
Speaker 2: and the destination, when you look in the mirror, what

934
00:55:46,360 --> 00:55:49,040
Speaker 2: is it that you see looking back at you? Someone

935
00:55:49,120 --> 00:55:51,400
Speaker 2: right now goes to your Instagram page and they see

936
00:55:51,719 --> 00:55:56,400
Speaker 2: a tonal coach, a breathwork expert, someone that coaches many

937
00:55:56,560 --> 00:55:59,160
Speaker 2: on their running journey through your work with Nike Running.

938
00:55:59,160 --> 00:56:01,600
Speaker 2: But when you look in the mirror, Christina, what is

939
00:56:01,640 --> 00:56:05,240
Speaker 2: it that you see looking back at you. I see

940
00:56:06,160 --> 00:56:07,319
Speaker 2: somebody who is.

941
00:56:08,880 --> 00:56:12,600
Speaker 1: Just still trying to figure it out, to be completely transparent.

942
00:56:13,160 --> 00:56:14,239
Speaker 2: But I'm okay with that.

943
00:56:14,880 --> 00:56:19,000
Speaker 1: I see somebody who is okay with the fact that

944
00:56:19,120 --> 00:56:22,160
Speaker 1: I'll always just trying to be figuring it out. I

945
00:56:22,200 --> 00:56:25,120
Speaker 1: appreciate you calling me an expert. I actually don't think

946
00:56:25,160 --> 00:56:27,799
Speaker 1: of myself as an expert. I think of myself as

947
00:56:27,840 --> 00:56:30,600
Speaker 1: a constant student. And so when you go to my

948
00:56:30,640 --> 00:56:33,400
Speaker 1: Instagram and I'm you know, I post all of this stuff,

949
00:56:33,440 --> 00:56:37,520
Speaker 1: but I'm learning this stuff from other people and I'm

950
00:56:37,560 --> 00:56:40,320
Speaker 1: just sort of trying to present it in a way

951
00:56:40,360 --> 00:56:44,200
Speaker 1: that felt authentic to me and my story. But it's

952
00:56:44,239 --> 00:56:47,120
Speaker 1: coming from this lens of like I'm a student and

953
00:56:47,160 --> 00:56:50,040
Speaker 1: I'm learning this along with you. This has really helped me,

954
00:56:50,360 --> 00:56:51,480
Speaker 1: so maybe it can help you.

955
00:56:51,840 --> 00:56:55,319
Speaker 2: Yeah, And I love that. And the vulnerability and admission

956
00:56:55,480 --> 00:56:59,320
Speaker 2: in that is what makes you an individual that others

957
00:56:59,360 --> 00:57:02,560
Speaker 2: want to learn and from, because it's not as though

958
00:57:02,680 --> 00:57:05,040
Speaker 2: you just have this vested interest in something and you're

959
00:57:05,040 --> 00:57:08,240
Speaker 2: not willing to put in the work. You are both

960
00:57:08,400 --> 00:57:12,000
Speaker 2: interested in this field and you are doing everything within

961
00:57:12,080 --> 00:57:17,400
Speaker 2: your power to level up, obtain secure the knowledge required

962
00:57:17,720 --> 00:57:21,120
Speaker 2: to continue having these conversations in a safe and responsible way.

963
00:57:21,440 --> 00:57:24,240
Speaker 2: And that is what I think is personally just so

964
00:57:24,320 --> 00:57:26,840
Speaker 2: impressive about what it is that you're doing in the

965
00:57:26,880 --> 00:57:28,240
Speaker 2: path that you're on. Thank you.

966
00:57:28,720 --> 00:57:32,200
Speaker 1: My biggest philosophy as a coach is to lead by example.

967
00:57:32,960 --> 00:57:35,040
Speaker 1: I think that that's you know, where we live in

968
00:57:35,080 --> 00:57:37,120
Speaker 1: a world where people can say a lot. There are

969
00:57:37,160 --> 00:57:39,480
Speaker 1: a lot of words, there's a lot of talk, but

970
00:57:40,480 --> 00:57:44,200
Speaker 1: like such a platitude, but like actions speak louder and

971
00:57:45,240 --> 00:57:47,640
Speaker 1: you know, words are very powerful, but I really really

972
00:57:47,680 --> 00:57:50,320
Speaker 1: try and back it up with like, I'm doing this too, Yeah,

973
00:57:50,480 --> 00:57:53,360
Speaker 1: competing too. I'm in the arena too, Like we're in

974
00:57:53,440 --> 00:57:58,040
Speaker 1: it together. Speaking of walking into the arena, there's some

975
00:57:58,080 --> 00:58:01,680
Speaker 1: new exciting things on deck for you. Yeah, new arena

976
00:58:01,720 --> 00:58:05,000
Speaker 1: that I'm about to just kind of waddle into. It's

977
00:58:05,040 --> 00:58:10,480
Speaker 1: a master's in psychology from Columbia and it's a specific

978
00:58:10,800 --> 00:58:13,960
Speaker 1: sector sort of of the degree in which it's called

979
00:58:13,960 --> 00:58:18,200
Speaker 1: the Spiritual Mind Body Institute. I'm like emotional, Yeah, I

980
00:58:18,200 --> 00:58:21,600
Speaker 1: mean to be honest, you know again, it's like I

981
00:58:21,640 --> 00:58:24,280
Speaker 1: look back on fifteen year old Christina and I have

982
00:58:24,360 --> 00:58:27,120
Speaker 1: been thinking about applying for this for a little over

983
00:58:27,160 --> 00:58:31,320
Speaker 1: a year. I'm usually very hasty when I make decisions.

984
00:58:31,680 --> 00:58:33,600
Speaker 2: This one, though, I put thought.

985
00:58:33,360 --> 00:58:35,960
Speaker 1: Into It's also a big financial investment. I think that

986
00:58:36,040 --> 00:58:37,960
Speaker 1: was also why I put a lot of thought into it.

987
00:58:38,120 --> 00:58:42,120
Speaker 2: Yeah, it feels so right. I love that for you.

988
00:58:42,400 --> 00:58:44,800
Speaker 1: It just feels like a full circle moment for her,

989
00:58:45,120 --> 00:58:48,280
Speaker 1: and I think that, you know what I really want

990
00:58:48,320 --> 00:58:51,040
Speaker 1: to do coming out of this is I know what

991
00:58:51,040 --> 00:58:53,840
Speaker 1: I want to do. I want to continue to inject

992
00:58:53,840 --> 00:58:58,960
Speaker 1: a lot of these ideologies into sport and help especially

993
00:58:59,000 --> 00:59:01,480
Speaker 1: female athletes, but help athletes all over.

994
00:59:01,760 --> 00:59:04,360
Speaker 2: Yeah. Well, you're definitely doing some of that right now,

995
00:59:04,400 --> 00:59:08,720
Speaker 2: and I feel so fortunate to have a front row

996
00:59:08,720 --> 00:59:11,320
Speaker 2: seat into all the good that you're doing right now.

997
00:59:11,520 --> 00:59:14,480
Speaker 2: You have an opportunity to offer your younger self a

998
00:59:14,480 --> 00:59:16,640
Speaker 2: piece of advice. Let's talk about that girl that was

999
00:59:16,720 --> 00:59:19,640
Speaker 2: down bad, the girl that had no weight to lose

1000
00:59:19,680 --> 00:59:23,600
Speaker 2: but lost it anyway, was feeling completely without and devoid

1001
00:59:23,880 --> 00:59:27,600
Speaker 2: of the joy and her experiences arriving to these places

1002
00:59:27,600 --> 00:59:30,760
Speaker 2: that she strived for, but those places not feeling like

1003
00:59:30,800 --> 00:59:33,240
Speaker 2: they were meant for her when she got there. You

1004
00:59:33,280 --> 00:59:35,800
Speaker 2: have an opportunity, knowing what you know now, to offer

1005
00:59:35,840 --> 00:59:38,760
Speaker 2: her a piece of advice going through that Hurtle moment.

1006
00:59:38,920 --> 00:59:40,800
Speaker 2: What do you tell her?

1007
00:59:42,200 --> 00:59:46,919
Speaker 1: I would tell her that she's doing great. She did

1008
00:59:46,960 --> 00:59:52,200
Speaker 1: not hear that enough, especially from herself at all from herself,

1009
00:59:52,560 --> 00:59:55,480
Speaker 1: and I think about that. I think about this a lot.

1010
00:59:55,600 --> 00:59:59,360
Speaker 1: I would tell her that she's doing great, and a

1011
00:59:59,360 --> 01:00:02,240
Speaker 1: lot of these miss in life you just have to make,

1012
01:00:03,000 --> 01:00:06,960
Speaker 1: and they're not necessarily mistakes, they're just experiences, their choices.

1013
01:00:07,320 --> 01:00:11,840
Speaker 1: I don't regret anything from you, know, that college experience,

1014
01:00:11,920 --> 01:00:16,240
Speaker 1: teenage years, because I'd also tell her that this is

1015
01:00:16,320 --> 01:00:21,080
Speaker 1: going to like you are Clark Kent right now, and

1016
01:00:21,440 --> 01:00:26,000
Speaker 1: this is just like knitting your cape, Like all of

1017
01:00:26,040 --> 01:00:28,360
Speaker 1: these experiences that you are going through are going to

1018
01:00:28,440 --> 01:00:32,800
Speaker 1: end up being purposeful, very purposeful. But number one, I

1019
01:00:32,840 --> 01:00:35,040
Speaker 1: would truly just say, and I think we all need

1020
01:00:35,080 --> 01:00:38,240
Speaker 1: to say this to ourselves way more often.

1021
01:00:38,760 --> 01:00:43,120
Speaker 2: You're doing great. You're doing great, You're doing great. Thanks Sweedie.

1022
01:00:43,960 --> 01:00:46,600
Speaker 2: I'm so happy that we finally were able to do this. Christina.

1023
01:00:46,680 --> 01:00:50,080
Speaker 2: For those that are not following along with you just yet,

1024
01:00:50,200 --> 01:00:51,640
Speaker 2: how do we keep up with you? How do we

1025
01:00:51,720 --> 01:00:53,560
Speaker 2: keep learning from you? Give me the details?

1026
01:00:53,840 --> 01:00:58,320
Speaker 1: Yeah, so mainly Instagram. You know, I'm not really on TikTok.

1027
01:00:58,320 --> 01:01:02,520
Speaker 1: You just can't do it Instagram. But at Christina with

1028
01:01:02,600 --> 01:01:06,000
Speaker 1: a Ku underscore Centenari. If you have a Tonal, you

1029
01:01:06,040 --> 01:01:07,880
Speaker 1: can find me on Tonal. If you're in New York

1030
01:01:07,960 --> 01:01:10,680
Speaker 1: and you're in the run community, we can you know,

1031
01:01:10,720 --> 01:01:14,080
Speaker 1: come out to some Nike runs. And then lastly, I

1032
01:01:14,160 --> 01:01:17,520
Speaker 1: just started a fresh new baby sub stack in which

1033
01:01:17,560 --> 01:01:20,600
Speaker 1: I'm trying to write a little bit more about, you know,

1034
01:01:20,680 --> 01:01:24,840
Speaker 1: some of the breath work and the mindfulness stuff in

1035
01:01:24,920 --> 01:01:29,200
Speaker 1: specific performance context, so if you have the attention span

1036
01:01:29,480 --> 01:01:31,880
Speaker 1: to read long form, you can follow me on that

1037
01:01:31,960 --> 01:01:34,280
Speaker 1: as well. I will link that in the show notes.

1038
01:01:34,320 --> 01:01:36,880
Speaker 1: I'm over at Emily a Body and at Hurdle Podcast

1039
01:01:37,120 --> 01:01:38,680
Speaker 1: Another Hurdle Conquered.

1040
01:01:38,960 --> 01:01:40,000
Speaker 2: Catch you guys next time.