#38 Pivot When Things Aren't Working with Kalli YOUNGSTROM

#38 Pivot When Things Aren't Working with Kalli Youngstrom

Athlete Case Study: Canada,  Former Wrestler, Degree in Psychology and Marketing,
Current Figure Competitor, KY Fitness and Nutrition Consulting

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June 16, 2015

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BACKGROUND

On today’s show we will be talking with a very strong woman from a small town in Canada. She will share with us her journey from being a wrestler in her younger years, earning two bachelor degrees to being a Figure Competitor, as well as, a fitness coach. She tells us a bit about how somewhere along the way, marketing wasn’t everything she thought it’d be so she pivoted a decided to go another route to start her own business.

BIO

• Born, Kalli Youngstrom, from Saskatchewan, Canada on February 14, 1991

• Grew up wrestling from the 4th grade up until her senior year of highschool, mostly with the boys as there weren’t many girls competing.

• Received a B.A. in Psychology as well as Marketing

• A fitness coach, KY Fitness and Nutrition Consulting  

• Goal was to be an Olympic wrestler, unfortunately her career was cut short as she suffered multiple concussions during competitions

• She began figure competitions in 2013; achieved first place in her first show; second place the next year at Nationals

• Sponsored by Perfect Nutrition

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PERSONAL QUOTE:

“You Can’t Climb The Ladder Of Success With Your Hands In Your Pockets”

— Arnold Schwarzenegger

MOST INFLUENTIAL PEOPLE IN HER LIFE:
My Parents for holding me to the highest standard of work ethic and drive & my high school wrestling coach, Russ Fersch, taught me the work ethic that fuels me today and my boyfriend who introduced me to bodybuilding and pushes me daily

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Key Discussion Points:

• When was a time you struggled and what did you take away from it?

• When was your lightbulb moment?

• How did you start building your business?

• What is one of your proudest moment so far?

• What are you most excited about these days?

Key Lessons:

• Have the ability to change gears and focus new energy on new things

• When one door closes, another will always open

• When something is not working you’ve got to pivot

• Once an athlete, always an athlete

• Its important to build your own dream/vision

• You can’t be limited by what you think you don’t have

• It IS possible to be an independent bodybuilding competitor

“A lot of people think you can’t excel in this sport without a coach but I never have used a coach and I’ve just been really independent and I want to know everything there is to know about my physique.” -KY @ 23:52

• It is important to educate ourselves when we want to know something

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Kalli and Fitness

Typical Day…

• Contest Prep: Double Days; Wake up, straight to the gym for a fasted cardio session, home, breakfast, working from home, back to the gym for a weight session

Cardio…

• Fasted Cardio: Without eating anything prior; steady state, heart rate at 70%, stairmaster, stepmill

Weight Sessions...

• Hit up heavy weight then give the muscle time to recover; heavy squats, deadlifts, pull-ups; All body exhausting showing your strength

KALLI’S TIP JAR

The Best advice you have ever received..
Not to take myself and other things too seriously

One of the first things you do arriving to competition…
Mental preparation, take a minute to step away and center my thoughts

Personal habit that has contributed most to your success?...
My overall work ethic; it’s a habit, something you develop through years of practice

Sleep & Morning ritual..
Four hours of sleep in the night, and a nap before evening gym sessions
Morning Ritual: Wake up, have coffee, mentally prepare for the day, not rushed

One way you would like to improve yourself as a person...
Giving back the knowledge that I have

If you had a do over what would you have done differently?
I wish I would have started sooner and I wish I would have done a better job at balancing my social relationships

Give a tool/habit you love to use to stay healthy...
Constant & continuous goal setting

A useful tool or tip for eating on the go -OR- for traveling in general?
Weigh, pre-packaged, and take with you! 6 pack cooler!
 

A learning resource you love to use…
www.breakingmuscle.com

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INFO

ADDING VALUE
Free fitness and nutrition seminars to teach public about clean eating, healthy lifestyles, training, etc. Public Facebook posts daily with diet/training tips

Business/Work:
KY Fitness and Nutrition Consulting
 

Follow Athlete Here:

Facebook | Instagram | Website

Definition of Being an Athlete?

"Its not just about the competition..its living an athletic lifestyle..your personal characteristics and the drive you have physically and in your training no matter what spot you are training for" -KY

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#23 6 Tips To Keep Your Body & Mind Healthy With RJO

January 21, 2015 | Solo Session with Ryan Jay Owens

6 Tips To Keep Your Body & Mind Healthy With RJO

LISTEN NOW (00:21:15) -or- VIA iTUNES | STITCHER RADIO | TUNEIN APPS :)

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“The purpose of a goal is who you become in the process.”

— Henry David Thoreau

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BACKGROUND

Today’s show will be another solo session with me. I want to share with you guys some of the lessons I have learned in 13 years of being a professional volleyball player around the world in more than 30 countries. I want to give you some small tips and tools that can change your life, not only in your sports world, but also for your own well being. 

You should always have your goals in front of you and be doing everything possible to optimize the not-so-little daily habits that can help your reach your goals! Here's some of my favorites and most vital that I use daily.

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1. HYDRATE | Before, During & After Tips

Before Training: Mornings 1 L water & 30-60’ b4 workout 1/2-1L minimum (pee test = The darker it is yellow is your dehydration level basically)

*During Training: Smaller amounts more often… best. Super long or hard have fruit with lots of water in it but lower fiber.. oranges, mandarins, bananas, etc.

*After Training: 5-10’ 1/2L dep. on sweat with salt!

2. REFUEL | Post Workout Nutrition

FANTASTIC 4 = ENERGY + MUSCLE + HYDRATION + IMMUNE

KEYS: 30’ WINDOW for Stage 1 + 60-120’ window for Stage 2

• STAGE 1 = 30’ WINDOW after training

Glycogen Stores ("energy reserves") (1.2g/kg of bodyweight of carbs OR carb/protein mix)

*RECOVERY SHAKE EXAMPLE:
CARBS (fruit/berries, quinoa, sweet potato, seeds & nuts) + PROTEIN (hemp seed protein, whey, cottage cheese, greek yogurt, etc) + GUT HEALTH PREP = PREBIOTICS (garlic, banana, leeks, etc) & PROBIOTICS (greek yogurt, apple cider vinegar, miso, kimchi, and kefir) + BOOSTS (salt, manuka honey, stevia, cinnamon, raw cacao powder, vanilla powder, maca powder, chia seeds, coconut flakes, coconut oil, hemp seed oil, etc)

• STAGE 2 = 60-120’ window after training

Protein, Protein Helpers, Fats (Omegas, etc), Antioxidants, Slow Carbs

EXAMPLE:

RECOVERY BOWL = FISH/POULTRY/RED MEAT (Bacon is ok) + FAT (nuts/seeds on salad… avocado.. coconut, hemp seed or walnut oil) + VEGGIES (Dark green Spinach/Kale/Collards etc but also bright colors more color the more vitamins/antioxidants) + SLOW CARBS (20% is probably more than enough here) Legumes like lentils, black beans.. Quinoa, rolled oats, whole-grain pumpernickel bread, Buckwheat, pearled barley and whole-wheat bread/tortillas for wrap/sandwich

HELPFUL TIPS:

*Drink water/liquids up to 20’ before meals and 30-60’ after or you will not digest everything from you food

*Fat Burners:
A Shot of pure lemon juice after meal will help digestion and fat loss.
Clove of garlic
Cayenne Peppers
Cinnamon

*Don’t Eat close to bedtime or you will be processing food during sleep...not have consistent sleep quality which will defeat the nutrition you just gave yourself!

3. GET FIT | Like An Olympian & Shed Fat

a. TABATA 8' Total = 2' Warm Up + 4' ON/OFF + 2' Cool Down (actually 2m40s of actual hard work… ;) 
Bike
Rowing
Treadmill
Track

b. HIIT
Weights (body + external weights)
Plyometrics

c. HACKS
Use props… Bands, Balls, Boxes (3 B’s… B-Trio…TB’s...)

4. BE MINDFUL | Flow State: Get In THE ZONE!

Take 5-10’ for breathing and visualizations

• Mindful Breathing | Boosts focus, metabolism, productivity, creativeness
  • Eyes closed
  • Quiet room
  • Sit straight up with legs crossed or butterfly (Use Wall or couch if needed)
  • Set alarm for 5-10'
  • Tip: overtime your mind wanders just focus attention back to the normal rhythm of your breathing.. breathing will happen whether or not you think about it ;)
• Visualize Success | Your dream + skills needed to accomplish YOUR dream
  • Repeat until you can see yourself successfully completing each skill you want to improve. This may take time but once you can.. try to see 8-10x of the same successful skill.
  • Tip: imagine how it feels, smells, etc.

5. GROW WISER | Everyday improve your knowledge 1%

• Contact A Mentor
  • Contact them
  • Read something they wrote you as a reminder
  • Try to emulate/mimic/copy their way of doing what they do best to improve yourself in those areas.
• Books (Autobiographies, Historical, Coaching (Skill Acquisition aka self-help)
• Web Research 
• MOOCs (Massive Open Online Courses)

6. MOBILITY MASHING | Prevent Injuries, Soreness & promote F.R.O.M

• Tools = Ball and/or Roller
• 30 seconds on each TP (Trigger Point) for 10'

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Resources Mentioned:

CreativeLive.com | CourseTalk.com | Cooking Oil Chart

Tweet Me @ryanjayowens -or- @BeyondAthletic and tell me what you liked, that you heard it or as questions!

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#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

January 13, 2015 | EXPERT GAMEPLAN SESSION

(USA) Former NCAA Men’s Volleyball & Now A Phys. Medicine Rehab/Pain and Sports Doctor 

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#21 How To Survive Sports & Feed Your Body with Dr. Jeremy J. HOFF

LISTEN NOW (1h:20m:55s) OR WITH ITUNES | STITCHER | TUNEIN APPS!

BACKGROUND

Jeremy's not only a best friend to me but also a brother. He is the best example of a man and a father figure. We attended high school together in the suburbs of Chicago.  I am very grateful to have him on the show today. This podcast will give you information on the pharmaceuticals and other harmful materials that hurt our bodies as well as the environment, not over-specializing in one sport and how other sports are good for cross-training and can lower the rate of injuries and really benefit your primary sport. We will also discuss the best traits for athletes to stay healthy and be the best that they can be as well as the common injuries and what to be aware of and how to avoid them.

BIO

Born, Jeremy Jay Hoff,  on November 2, 1980 in Chicago, IL., USA. 

Grew up in Evanston IL, USA with an older brother, a very supportive mother and a number of “fake” family members including, Ryan Jay Owens, very dear to him that he feels helped shape him into the person he is today.

Attended Evanston Township HS & is now in their Volleyball Hall of Fame.

Then attended Rutgers University In New Jersey where he met his wife and he also played on the Men’s Volleyball team. He earned the “Male Athlete of the Year Award” in 2002. Jeremy is also on the Rutgers University Hall of Fame. He holds records in all stats except assists and kills (no. 2).

He took one year off after graduation, worked at a hospital as well as study for the entrance exam into Medical School, where he later attended in California and lived in Huntington Beach.

Now a physical medicine and rehab/pain and sports medicine doctor at HROSM.

Has Interests in nutrition, exercise, psychology, and coaching. 

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MEANININGFUL QUOTE

"When the game is on the line, I don't want the ball in anyone else's hands, not in anyone else's hands in the world." - Larry Bird

SPECIAL INTERESTS:

Nutrition, intelligence/learning/psychology

BIGGEST INFLUENCERS:

Mike Hulett, high school volleyball coach and coach of the Team USA Olympic sitting volleyball team

MOST GRATEFUL FOR:  

My wife and her motivation to look beyond my college career and look forward to my future

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Key Discussion Points:

• What are some common injuries and mistakes you see people making?

• What can athletes do to prevent these reoccurring injuries?

• In your opinion, as a parent, what would be some of the better sports to get a nice array of exposure?

• What are some of the best traits you see in healthy athletes?

• What is your opinion on the various diets out there? (Paleo for example)

• What do you feel is overlooked in the industry pertaining to health?

• Can you give some examples of good fats vs bad fats?

Key Lessons:

• Have confidence and strive to be better than your opponent

“It’s not always about being the best in the world, but it’s about being better than the guy next to you” JH @ 19:15

• We need to let our bodies do what they were designed to do

• You have to give your body time to heal itself

“Any of those anti-inflammatory medicines really inhibit the body’s natural ability to heal itself, but they cover up pain that might be your body saying you shouldn’t be doing what you’re doing.” JH @ 29:49

• Figure out where you want to go and how far you want to take your sport

• The game is not as important as your overall health

• Don’t specialize in one sport too young, get out and play multiple

• Kids should participate in sports that involve full body fitness, cardiovascular health, and muscular health.

“Track and Field, running track is by far the most effective sport to improve everything else that you do.” JH @ 35:18

• You always have to be careful about over training and fatigue which can lead to poor form, technique and injury

• In any sport and life in general, sleep and nutrition are very important

“In season or in the moment, if you’re not getting enough sleep, your body is not going to heal adequately.” JH @ 41:15

• What we put in your bodies has a huge effect on how they operate or even how they heal

• We need to amplify our body’s natural healing process, not alter it.

LISTEN NOW (1h:20m:55s) OR WITH ITUNES | STITCHER | TUNEIN APPS!

EXPERT'S TIP JAR

What personal habit has contributed most to your successes?
Showing up, on time, coming in everyday and getting to be where you’re supposed to be.

BEST ADVICE RECEIVED?
Having solid fundamentals will carry you through so much more than just being really strong or really athletic. - Ron LARSEN

MORNING RITUAL:
Wake up, sit there, make sure nothing hurts, warm up my feet, and take a freezing cold shower.

FAVORITE APPS/TOOLS:

1. Headspace

2. Epocrates

3. Brainwave - 32 binaural programs

FAVORITE LEARNING RESOURCE:
Medscape.com for simple, not high medical questions and MindBodyGreen.com

TRAVEL TIP:
Plan ahead and don't break your habits, but if you have to be creative.

PROUDEST MOMENT:
Finishing Medical School, four intense years of hard work.

ADD'S VALUE THROUGH:
Dr. Scott Nadler foundation (musculoskeletal research foundation)

BUSINESS/WORK:
Hampton Roads Orthopaedics & Sports Medicine

GUEST'S CONTACTS

Email | Website

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Definition of Beyond Athletic?

"Planning for today at the same time that you are planning for the next five years and making sure that you have short and long term goals." - Jeremy J. HOFF

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LEAVE A 5 STAR REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE

WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC

 

GUEST'S PODCAST REVIEW:

“5 Stars! Ryan is one of the hardest working, most talented, and truly compassionate people I have ever had the pleasure to meet. His passion for his and others success in sport and in life is inspiring and he is someone to watch and follow and expect great things from for years to come. ”

— Dr. Jeremy J. Hoff (Review for Beyond Athletic Podcast)

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RESOURCES MENTIONED:

• Bulletproof Radio Podcast with Dave Asprey
• The Primal Blueprint Podcast with Mark Sisson 
• The Primal Blueprint Book by Mark Sisson
• The Tim Ferriss Podcast
• Four Hour Work Week by Tim Ferriss