Nine Four Radio
148 episodes - English - Latest episode: 7 months ago -Conversations about mindset and movement, building strength to welcome challenge or adventure wherever we find it
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Episodes
Rising Tide with Nancy Ellering
October 10, 2023 13:40 - 53 minutes - 25.4 MB"To shave or not to shave...?" "Underwear or...no?" I'm joined by Nancy Ellering owner of Rest Day Massage Therapy, licensed massage therapist with a slant to serve people who rely and take care of their bodies so they can live a life without limits She's also a CrossFit coach, endurance sport cheerleader, and all around strength sport enthusiast If you've never had any body work done, or have been putting off getting that shoulder addressed, click on the link below and get on her sched...
Fish Bowl Maintenance
July 12, 2023 10:20 - 16 minutes - 8.28 MB(Practical Exercise Included) We are all the result of our environments If we aren't happy or feel like something is missing, then it' stands to reason that we should take a look at our environment to decide what, if anything has to change Take a minute to listen to this episode, and then find 30 minutes to maintain your fish bowl
Office Visits with Linda Morgi: Escaping Hustle Culture and Bringing Us With
October 11, 2022 07:00 - 1 hour - 55.7 MBLinda Morgi is so committed to enjoying the fruits of working SMART she wrote a book to help bring us along on the ride We all work hard enough, that's a fact. End of Story What if we worked smart? So smart, in fact, that we only had to dedicate 3-4 days to "work" every week? Impossible? Maybe? But...what if we were leaving some flexibility in our schedules on the table because we don't know what's available, or we don't know how to ask for it If you're inspired by our conversation t...
Corrective Strength Training...Unpacked
September 01, 2022 10:00 - 28 minutes - 13.8 MBI've been using the term Corrective Strength Training, and now it's time to provide some context and unpack what that term actually means, take a listen, it might be the 30 mins that changes the trajectory of your life forever #bulittolast
Office Visits with Dave Houser: Tattoos, Physical Challenges, Personal Development vol. 1
August 30, 2022 10:47 - 53 minutes - 49.1 MBDave Houser and I sit and the evolution of our ink, the power of strategically incorporating physical challenges to our training regimens and how "Dark Night's of the Soul" are where the rubber meets the road in our own personal development journeys Enjoy the listen
Friction
August 28, 2022 21:45 - 19 minutes - 10.1 MBWhen we remove friction we gain clarity, when we overcome friction we gain confidence It's a balance, and we need both What's your relationship with friction?
...At the Moment
August 25, 2022 10:00 - 8 minutes - 4.23 MBImagine when things feel overwhelming, we use the words..."at the moment" Imagine the amount of weight that takes off of our shoulders reminding us that these feelings are, in fact, temporary It's a simple, powerful, phrase
Office Visits: Laura Caroon Local Politics 101
August 23, 2022 10:09 - 43 minutes - 39.7 MBLocal politics is a target rich environment to create meaningful improvement to your day to day life, build strong communities and contribute to a better world City Councils and Commissions, Park Boards, School Boards, County Commissions, Committees, Election Operations, Candidate Support... There is a vast opportunity to create meaningful change in your community and it starts with becoming more active in your local politics, it's easy, and available for the person willing to explore If ...
Getting a Win
August 21, 2022 21:37 - 15 minutes - 7.37 MBSometimes we just need to throw out "optimal" and get a win I'm through my 5 week Discover Your Power Zones training, and I got a Win and a new path Take an imperfect step on the road to becoming "better"
Lab Space Mindset: Explore, Experiment, Deconstruct
August 18, 2022 10:14 - 24 minutes - 12 MBBringing a Lab Space Mindset has helped me take some of the weight of having to be perfect off of my shoulders, and it might be an effective approach for you too (we are all in this together) "Lab Space Mindset?" Most of us think of a sterile, protocol driven clean space when we think of a lab What if?... What if a lab was a mindset, rather than a structure? Scientists explore (theorize), experiment (apply theory to the real world) and deconstruct (figure out why what happened in the ex...
Office Visits: Dr. Threasa Healing Journey
August 16, 2022 11:11 - 36 minutes - 33 MBQuick fixes never work...how do we know? We've tried ALL of them, and then got on the path Take a listen to Dr. Threasa's healing journey and if you resonate with it give us a shout
Plumbing and Habits: Test and Address
August 14, 2022 21:45 - 7 minutes - 3.96 MBWhat do plumbing systems and habit building have in common? We have to test them to be confident in them They will fail under pressure As a recovering perfectionist I hated the idea of making a mistake. It was so easy to avoid a mistake after I'd made it that how could I have possibility been so dumb as to have missed it in the first place? Now, I realize that I did the best I knew how to do in the moment AND contrary to my belief, I'm not perfect... Just like putting together a plum...
The Walk to Get to the Route
August 11, 2022 10:46 - 12 minutes - 5.92 MBThe walk to get to the route/trailhead is quite possibly more valuable than the trail I'd been underestimating that walk, but NO MORE! That walk sets us up for success and there is no avoiding it, in the wild and in life What other important work are we undervaluing? Enjoy the listen
Office Visits w/ Dave Houser
August 09, 2022 10:44 - 48 minutes - 44.4 MBPersonal finance is closely tied to personal fitness in that it is a target rich environment for a lot of shame, fear, uncertainty, embarrassment, there are a lot of "guru's" and dogmas to take you down primrose paths... ...AND Sometimes having a professional in our corner, advocating for us, is the key to freedom Take a listen to my conversation with my friend Dave, while we breakdown fitness, finance If you're looking for some help Dave gives us his actual cell number (you have to list...
Deep Water
August 07, 2022 21:33 - 14 minutes - 7.52 MBImagine we are all lifeguards, who have different levels of competency in the water It would be unethical to try and help someone in deeper water than we can navigate (in fact, it might kill us) If we look towards the beach though, there's a whole host of people who could benefit from our experience, skills and wisdom Take a listen
5 Questions to Deeper Connection
August 04, 2022 09:36 - 28 minutes - 14.5 MBWhat isn't working for your at the moment? What have you tried to resolve it? What does that mean to you? What does success look like to you? Why is that meaningful to you? These 5 Questions offer an opportunity to develop decades worth of connection IF we are in a spot to actively listen and feel heard Take a listen, bring these into your life
Office Visits w/ Laura Caroon DISC is for Everyone!
August 02, 2022 10:31 - 42 minutes - 39.3 MBIn this episode Laura and I catch up on her comings and goings and getting settled in at Trive Culture She's just completed a certification in "All Things DISC" and the conversation got rolling from there What is DISC How it can help solidify teams at work, not just for "corporate", it give start-ups a huge leg up How it can help strengthen relationships outside of work Using is as a tool and not a crutch... I needed this run down as much as anyone else out there. My eyes tend to glaz...
New Program, Who 'Dis?
July 31, 2022 21:45 - 11 minutes - 5.59 MBEver find yourself floundering out there in the wild? I've been without a true fitness program for awhile now, and I didn't realize how that unstructured freedom has affected how I approach both work and play NO MORE I looked around and found the easiest spot to give me some structure and that turned into starting the Discover You Power Zone program with Peloton I've got programming for the next 5 weeks to go "Full Send" into, no overthinking, no excuses TL; DR: Find the easiest thing ...
Be Where Our Boots Are
July 28, 2022 09:30 - 13 minutes - 7 MBSet. Expectations. Something that we might all not know, and is super valuable TO know is that when we embark on a transformative journey, taking a moment of honesty and determining where we currently are is a meat grinder. When we want to go somewhere else, that means we don't want to be where we currently are... ...so... When we have to take the photos, measurements, strength, cardio, coordination, balance assessments it is all real confronting. IT. IS. SO. NECESSARY. That discomfort...
Who We Are
July 24, 2022 22:45 - 7 minutes - 3.93 MBHaving a set of values is vital, not only for business, but for life We have to have ground where we feel comfortable planting our flag so that our people can find us Here are Nine Four Coaching's Design and Execute - plan AND take action Plan.to.Pivot - set solid framework and allow for adaptation Be Where Our Boots Are - BE. in the moment, where we are FULL SEND! - fully commit to action
Map Check Series: to the Moon
July 21, 2022 10:29 - 23 minutes - 11.7 MBClarity is great when we have it, we've made this shift that unlocks this whole new level of purpose, life, enthusiasm! Here's the thing to remember, it took us some long hours to get clear on our path, and it's likely that no one else has this new found perspective Regardless how good it feels or how good it IS, there's a lag time and we've got to give the people around us some time to take in whatever new-ness will spring from this new path that we are on Enjoy the listen
Map Check Series: Unpacking the Middle...
July 17, 2022 22:45 - 17 minutes - 8.57 MBToday we'll Unpack the Middle of my recent few weeks of seeking realignment I had to get incredibly clear on the kind of person I wanted to be (kinds of habits I have, people I spend time with, things I do throughout the day, places I go...) And that was all by design. I had to design my life before I could design a lifestyle that supported it and before I could design a practice that supports my lifestyle that supports my life. It took time, reflection, trying to build my vocabulary to...
Map Check Series: Where Have We Been?
July 14, 2022 10:28 - 29 minutes - 14.7 MBHey everyone, it's been a minute since we were regularly posting, and we are back! every Thursday morning and Sunday evenings I found myself off the path with Nine Four Coaching and I took some time to run a Map Check on both myself and the practice, and I am sharing my experience in hopes that if you're in a similar spot, or find yourself there in a similar spot in the future, you'll have a bit of a framework to help get you back on the path Knowing is not enough, talking the talk is not ...
Office Visits with Dr. Threasa
July 08, 2022 16:17 - 38 minutes - 35.9 MBDo you ever wonder what a conversation between a medical pro and fitness pro would sound like? Wonder no more :) Office Visits is a series where Dr. Threasa Andrys, Naturopath and Sarah Skedsvold, Movement Coach get together and visit with the intention to bridge the gap between healthcare and fitness. ENJOY! "What is BFR (Blood Flow Restriction) Training?"...ultimately is a very effective training method for folks who need it...regardless of what IG says, it's value to the average person, l...
Rising Tide: Laura Caroon, with Trive Culture
June 14, 2022 15:39 - 1 hour - 59.8 MB"A rising tide lifts all boats" This week I'm joined by Laura Caroon, Director of Culture and Growth at Trive Culture. Day in and day out, Laura empowers individuals and teams to maximize their potential and build healthy workplace culture We talk about: How her passion for building workplace culture was born out of building personal communities as an entrepreneur then building cooperative far reaching communities with Lady boss The importance of "the right fit" for both individual and...
Rising Tide with Dr. Threasa Andrys
June 07, 2022 10:15 - 57 minutes - 53.2 MB"A rising tide lifts all boats" This week I'm joined by Dr. Threasa Andrys, Board-Certified Naturopathic Doctor We take an organic approach to our practices, cultivating meaningful connections, and that takes time, intention, purpose and work We hope you enjoy this introduction and, plan to collaborate in various ways in the future If you have any questions or topics for future episodes with Dr. Threasa, send a DM on Instagram to @ninefourcoaching, or email [email protected] ...
SPECIAL EPISODE: Infertility Awareness Week with Tara Brandner
April 26, 2022 14:00 - 57 minutes - 53.1 MBTara Brandner is a health care professional, non-profit founder and fertility coach After enduring a long road through infertility, followed by a traumatic pregnancy she turned her hurt into hope for others, by way of legislative advocacy, and increased access to care for infertility and fertility preservation 1 in 8 women are affected by infertility and it's incredibly important as a society to recognize the affects infertility has on or friends, sisters, mothers, aunts, cousins and niec...
The Heart of Durability
March 10, 2022 14:15 - 14 minutes - 13.9 MBDurability is being able to carry my dog whenever she needs and to be fully with her and present, when it's time to say good bye *note: at this moment, my girl Priah has a CLEAN BILL OF HEALTH, this is a hypothetical and realistic possibility in the FUTURE, way, way, way down the line* So a couple weeks ago, Priah and I had a minor medical scare, turned out to be something remedied with some probiotics and a bland diet for a couple weeks, but it got me thinking... If you're like me, you s...
03.23 - Service to Civilian Series: John Perez Cruz
March 03, 2022 11:00 - 1 hour - 76 MBJohn Perez Cruz is a Self Mastery Coach and CEO of The Rising Warrior, specializing in guiding veterans and first responders to find their purpose and create their unique mission. After 10 years of leadership development, leading Marines as an officer, and developing strategy as a management consultant, he realized leading from the heart was the only authentic place from which to lead others Take a listen to our heart led conversation about John's transition from Marine to civilian To fi...
03.22 - Service to Civillian Series: Sarah Skedsvold
February 24, 2022 11:00 - 58 minutes - 54.3 MBIt takes months to turn a civilian into a Soldier, Airman, Sailor or Marine and 1 piece of paper to turn that service member back into a civilian... Even under the most ideal circumstances, it’s common to feel isolated and alone You are not alone These conversations are here to be a part of, hear our stories and know that you are not alone We will talk about habits, programs, and strategies we found useful in our transition to give you a place to start, if you’re looking. We are kicking...
03.21 - Learning = Behavior Change
February 20, 2022 22:00 - 10 minutes - 9.4 MBHow do you know you "learned" something? Is it a certificate of completion, diploma, or degree? Is it a "Completed" note on your Kindle, or Audible account? Is it a high test or quiz score? What if you got NONE of those outward indicators, BUT the way you talked or carried yourself changed? What if the things you did, the people you surrounded yourself with changed? We don't need more INFORMATION, we need more ACTION
03.20 - Results and Empowerment
February 17, 2022 11:00 - 12 minutes - 11.9 MBOur definition of success at Nine-Four Coaching is to deliver 2 things: Results and Empowerment Our clients realize the OUTCOME they WANT (run a mile pain free, crush a presentation at work, max physical fitness test score...) Our clients believe THEY have the POWER to take ACTION (do the work, ask for support, design the plan, follow through, earn the win...) The beauty is they oftentimes work together. You get that finisher medal, orange headband, touch that mile marker, get to the top...
03.19 - “Earned not Given”?
February 13, 2022 22:05 - 21 minutes - 19.5 MB“Earned not Given” v. “Live Up to the Brand” Do we need gatekeepers, or guides? Take a listen and decide for yourself
03.18 - Redemption
February 10, 2022 11:00 - 13 minutes - 12.7 MBI spent a lot of years believing that the consequences of my choices (both good and bad) are permanent The truth is redemption is always available Don't believe me? Take a listen, then maybe go watch Frozen, see what you think
03.17 - Music Makers
February 06, 2022 23:00 - 16 minutes - 15.2 MB"Music is what feeling sound like" If that's true, then we can check in on how we are feeling by what we are listening to All music has inherent value, it is a creation, it is perfect it is beautiful Just like potions, though the difference between medicine and poison is the dose Take a listen to my thoughts on the music, if you love them or hate them, I want to hear it
03.16 - Outwork v. Work Through
February 03, 2022 11:00 - 28 minutes - 14.2 MBI outworked every problem I ever had until I couldn't...and it was devastating It didn't have to be I learned that there was more honor in outworking a problem then asking for help or slowing down it worked...until it didn't When we outwork a problem, we don't uncover, or address the root cause of the problem and we'll see it...down the road Working through requires intention, patience and space ...and it's real scary the first time or two we do it There is no other way, and you don't...
03.15 - Progress Over Perfection - 80/20
January 30, 2022 22:00 - 6 minutes - 3.22 MB80% compliance I ask my clients to follow their programming with a minimum of 80% compliance Why? In order to make the changes that my clients want, 80% is enough. 80% is sustainable and realistic. You give yourself 80% over the long haul (days, weeks, months, years, decades) you're building something to last. Take a listen
03.14 - Lessons from the Trail: Quitting
January 27, 2022 11:00 - 14 minutes - 7.16 MBI have a quitter in me; so so do you I hated that part of me for a long time. I tried to outwork any problem I had and when I couldn't outwork a problem I quit, at least that was the story I told myself. The truth is, I was doing my best, and in that moment I wished my best was better Meeting that part of myself on the trail again gave me a chance to rewrite that story I told myself, work through my problem, and make my best better Take a listen
03.13 - Cornerstone Habit: Journaling
January 23, 2022 22:00 - 8 minutes - 4.18 MBJournaling is a movement practice that creates a "Clean Slate" for the rest of your day It's a cornerstone habit of Nine-Four Coaching clients, take a listen and find out why
03.12 - Lessons from the Trail: Nature Doesn't Care
January 20, 2022 11:00 - 7 minutes - 3.63 MBIf you're like me, you try real hard to create positive influence on just about every situation and circumstance you find yourself...it get's draining. It just does The beauty of nature is, we don't have to "do" anything for it. We just have to "be" We just get to experience nature, the trees were strong before we got here and they'll be strong well after we are gone. The hills will test people whether we ever hike them or not Take some pressure off, go hang out in an environment that ...
03.11 - Lessons from the Trail: Tettegouche Camp Overveiw
January 16, 2022 22:00 - 35 minutes - 17.3 MBWe learn best through Experience (experience that "doesn't go as planned" sometimes) Winter camping, on the North Shore of Lake Superior, 5.5 hour drive to get there, 1.7 mile hike in...what could possibly go wrong? Take a listen to an overview, and some life lessons I picked up along the trail that you may find helpful, or at least entertaining (especially if you've already learned those lessons 😂 )
03.10 - Returning from Injury: Confidence
January 13, 2022 19:27 - 7 minutes - 3.76 MBNew episode alert 📻 (You can find Nine-Four Radio wherever you find your podcasts) The last step in returning from injury is Confidence The confidence you have returning to the floor, potentially the scene of your injury, and feeling free 💪 This is an underestimated and overlooked necessary step to fully return We short ourselves all the time, robbing ourselves of the joy and freedom we could have, because most of the time there’s no one to bridge that gap I’m here tell you that’s cha...
03.09 - Returning from Injury: Commitment
December 30, 2021 21:07 - 14 minutes - 6.93 MBCommitment is the belief that what you’re doing will yield the result you’re after. It’s fully showing up and doing the work A lack of commitment indicates there’s a problem and coaches and athletes “feel” it oftentimes far sooner than they’re willing to address it We’ve got to change that, if we want to evolve
03.08 - Returning from Injury: Creativity
December 26, 2021 22:15 - 10 minutes - 4.85 MB“There’s more than one way to skin a cat” ….and while we aren’t harming any animals here, we can take that principle and apply it to our training We can return from injury AND continue to build durability… …how? Get creative
03.07 - Returning from Injury: Consistency
December 23, 2021 03:29 - 5 minutes - 2.61 MBConsistency…putting in “the work” over days, weeks and months Quick, straight forward episode, enjoy 💪
03.06 - Returning from Injury: Control
December 19, 2021 22:17 - 10 minutes - 4.87 MBThe moment you throw your back out (again)… -what else can go wrong? -now everything hurts! -I can’t event put my shoes on! -I was just getting in a workout routine! -do I need to go see a doctor? It’s frustrating and scary right away, but it doesn’t have to be that way for long Making even the smallest of decisions can help a ton Coaches, set your client or athlete up for success Take a listen, and enjoy
03.05 - Returning from Injury - Overview
December 16, 2021 11:00 - 13 minutes - 6.65 MBThere's a set of 5 considerations that make returning from injury easier and more complete I'm talking everything from twisting your ankle from stepping off the curb, to seasonal depression, blowing out your ACL as a college basketball player Coaches, trainers need to address them in their recovery plans Athletes, clients and members need to advocate for them Control - know what you can control, let go of what you can't Consistency - doing the work, little by little, over time Creativ...
03.04 - Nine-Four Coaching Isn't for Everyone
December 12, 2021 22:00 - 13 minutes - 6.54 MBTaking a page out of Primalbranding by Patrick Hanlon, I'm taking a moment to lay out 2 kinds of mindsets that Nine-Four Coaching doesn't serve. Romanticize "The Grind" - Working hard to prove they work hard; 0 days off; Drive, Drive, Drive "at all costs" Fighting for Their Limitations - Hate their reality, but will not entertain that any level of improvement is possible; has an excuse for every solution
03.03 - Coming Clean...
December 09, 2021 11:00 - 18 minutes - 8.8 MBI've got big plans for 2022 and in designing those plans, I realize the huge shortfall between what I'm doing now and what I've designed... I intend for Nine-Four Coaching to be unlike any coaching practice, soundly established at the crossroads between physical fitness, emotional resilience, and the great outdoors So this is my "I know better now, and this is how I'm going to do better starting now" What's new? Start each training session celebrating a WIN outside of the gym Communicat...
REPLAY: The One Thing
December 05, 2021 22:30 - 7 minutes - 3.63 MBI know promised I’d be cutting new content, but sometimes you just got to “play the hits” Designing my 2022 with one piece of paper, based on the following question 👇 “What’s the ONE Thing that you can do to make every task in your life easier to do, or irrelevant” You can find a template by clicking here If you find yourself overwhelmed, it’s okay, it was for me the first time or too I’m happy to help dial it in with you; jump on Instagram and send me a DM @ninefourcoaching 👊 Based...