Today on the Down and Dirty podcast, we welcome back Jacqueline Civitarese, a wonderful and inspiring guest who we last heard from in Episode 5, where she spoke about her weight loss journey and the importance of aligning your inside with your outside. Since then, Jacqueline has continued with her transformational journey, hitting those crucial milestones, and today we hear about all the changes she's seen along the way. Join the conversation as Jacqueline shares her latest milestone, how the meaning of exercise has evolved, and some of the most memorable challenges she’s encountered along the way. We also explore why she took motivation out of her equation, how her identity has shifted through her experience, and what she means when she says she has “lobstered!” Tune in to hear all this and much more, including Jacqueline’s advice for anyone who’s ready to start their journey to improved health.

Key Points From This Episode:

• Updates from our wonderful returning guest, Jacqueline Civitarese.
• The latest hit milestone on her transformational journey.
• How the meaning of exercise has evolved for Jacqueline.
• What an average week’s exercise program looks like.
• The most memorable struggles she has encountered along her two-year journey.
• Different metrics to use to measure success (and how to make use of them).
• Why Jacqueline took motivation out of her equation (and how).
• The moment her journey started and how it has impacted her identity.
• The cracking open: reasons that having a ‘why’ is so important.
• How our external appearance can be a protection mechanism to shield our insecurities.
• Ways that Jacqueline’s transformation has changed the way she plans her travels.
• What rewards are and how often she gives them out.
• Advice for anyone starting their transformational journey to improved health.
• Tips for navigating the loneliness that comes with this journey.

Links Mentioned:

Jacqueline Civitarese on LinkedIn

Jacqueline Civitarese Email

Jacqueline Civitarese on X

E5: A Weight Loss Journey: Aligning Your Inside With Your Outside with Jacqueline Civitarese

David Goggins

Tony Robbins: 'What is priming? How can I use priming psychology?'

Tony Robbins: Priming Excercise

Bird Box

Jay Shetty

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

There is something incredibly satisfying and rewarding about eating an animal that you caught, processed, carried, and cooked yourself. Today’s guest is an amazing hunter who recently killed a massive moose. Louis Brown joins us to share the incredible story of his most recent (monumentous) moose hunt! Tuning in, you’ll hear all about what a hunt looks like, why he selected a male moose for this particular hunt, why scouting is important, what a hunting opportunity is, how to call a moose, and more! Louis goes on to explain his moose sighting, shooting the beast, processing him all alone while he waited for his hunting community to help, and how they carried 500 pounds of meat out of the woods. Finally, our guest tells us what he loves most about hunting. To hear all this and more, press play now!

Key Points From This Episode:

• A warm welcome to today’s guest, Louis Brown.
• Louis tells us what a hunt looks like, particularly his most recent one.
• Why Louis selects his animals very carefully and when he is less picky.
• The importance of scouting and how he chose the spot he shot his last moose at.
• Louis describes what an ‘opportunity’ is in hunting.
• How to call a moose and how often you call them when hunting.
• When Louis first encountered an animal on his recent moose hunt.
• His secret weapon: a scapular he picked up from another animal carcass.
• Louis explains how to kill an animal with a bow and arrow and how he killed his moose.
• Why a frontal shot is more risky and the adrenaline associated with hunting.
• The intricacies of processing, skinning the animal, and separating the limbs.
• How he removed 500 pounds of the moose with the help of his hunting community.
• Why they chose the elevation trail to get the moose out and what that journey was like.
• The things Louis loves about hunting the most and the satisfaction that it brings.

Links Mentioned:

Louis Brown on LinkedIn

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

Wake surfing is gaining popularity at a remarkable pace. Mastering the challenging feat requires skill and determination, but once you’re up and riding, that endless wave can bring pure joy! We are thrilled to have as a guest today World Champion Wake Surfer, Bailey Rush. We get down and dirty about all things wake surfing. From how to get into wake surfing, what it's all about, the different boards and tricks, and the impressive story of how Bailey went from just trying it out to becoming a world champ in just a few short years. Be sure to tune in now to hear all this and more! Thanks for listening.

Key Points From This Episode:

• The difference between surf style and skim wake surfing.
• Bailey gives us a quick introduction of who she is and what she does.
• How she got into wake surfing.
• She gets into the details of what wake surfing is and what you need to get going.
• Bailey talks about the different tricks and the difficulty levels involved.
• The three kinds of board options in wake surfing.
• We chat about the different competitions and categories involved with wake surfing.
• She highlights her career journey that started in 2016.
• What it’s like competing on the worldwide stage.
• What keeps Bailey busy in her winter season.
• We talk about her pre-competition state of mind.
• She sets the stage for what a competition surf run looks like.
• How points work in wake surfing competitions.
• Bailey shares her game plan for competition runs.
• Wake surfing history.
• She talks about significant obstacles she faced during her wake surfing career (so far).
• She details what a “shove” is.
• Injuries and wake surfing.
• Using mental imagery and other methods to practice and nail tricks.
• Bailey unpacks her role and journey as a wake surfing coach.
• A quick breakdown of the different types of spin maneuvers.
• What it was like being the first female to land a 540 big spin.
• How Bailey sees wake surfing evolving over the next few years.
• The limiting factor to landing tricks successfully.
• How Bailey likes to unwind at the end of long day of wake surfing.

Links Mentioned:

Bailey Rush on Instagram

Bailey Rush on TikTok

Water Ski and Wake Alberta

Competitive Wake Surf Association

World Wake Surf Championships

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

Curious about how the condition of your oral health might offer insights into your overall health? Then this episode is for you! Today’s guest is Dr. David Xu, a dedicated and accomplished dentist with an educational background of note. He studied at the New York University College of Dentistry and currently resides in Calgary, Alberta, and works out of Beddington Dental Clinic. Join the conversation as we get right into the down-and-dirty of oral health as Dr. Xu shares valuable insights and goes over the Dos and Don’ts of how to take care of your pearly whites. He is passionate about oral education, including good oral hygiene habits, because in the end prevention is key! Tune in to hear many valuable insights, including how genetics plays a role in oral health, the best flossing techniques, the difference between a stain and plaque, what foods to avoid, the main purpose of fluoride, and much more! Thanks for listening.

Key Points From This Episode:

• The down-and-dirty of being a dentist: good overall oral hygiene.
• Dr. Xu talks about the importance of oral health and its impact on your overall health.
• The role genetics plays in oral health (and beautiful teeth).
• He shares how often we should brush our teeth.
• Flossing: what it is and what it does.
• We dive into bad breath and how it relates to flossing.
• He explains what a Cavitron does.
• A quick tip on the proper flossing technique.
• His thoughts on water flossing.
• We talk about all things cavities and the advantages and disadvantages of different fillings.
• The difference between a stain and plaque, and the different levels of staining.
• Teeth whitening and the techniques to whiten teeth.
• His thoughts on peroxide as a rinse.
• He elaborates on whitening toothpaste and how it works.
• Dr. Xu’s advice on foods to avoid.
• Why he tells his patients it is not about how much you have, but how often you have it (that will affect your teeth)!
• We discuss the link between gum disease and cardiovascular health.
• How our oral health changes as we age.
• Dr. Xu explains the main purpose of fluoride and why it’s in our water.
• He offers his insights into the increasing popularity of cosmetic dentistry.
• The importance of braces in terms of overall oral health (and not just the cosmetic benefits).
• Development of the teeth in the jaw (wisdom teeth) and why we are getting them pulled out.
• How you can help develop your jaw and teeth properly as a child.
• He highlights innovations or advancements in dentistry he’s excited about in the near future.
• His opinion on the most challenging part of being a dentist.
• Dr. Xu’s advice to those who have anxiety or fear about going to the dentist.
• How often you should be getting a check-up.
• Where you can book an appointment with Dr. Xu.

Links Mentioned:

Dr. David Xu on LinkedIn

Beddington Dental Clinic

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

In today's captivating discussion, we sit down with a true expert in the field of mental health and psychology, Rameen Kargger. Rameen is a registered psychologist with the College of Alberta Psychologists, boasting an impressive track record of over 12 years helping individuals triumph over life's myriad of challenges. He is also the Founder of Grit Psychology, a counselling agency providing a multidisciplinary approach and high-quality counselling to individuals, couples and families. In our conversation, we dive headfirst into the deep waters of mental health and uncover insightful perspectives on depression and anxiety. Discover the essence of self-awareness in mental health and gain insights into clinical depression and its root causes. Rameen also dissects relationship dynamics, proactive versus reactive mental health approaches, and the insidious nature of resentment. We also explore the various resources available for people seeking to improve their mental health, the nuances of cognitive behaviour therapy, how fitness plays into mental health, and much more! Join us for this enlightening episode as we navigate the intricate terrain of mental health and psychology, guided by the expertise and compassion of Rameen Kargger. Tune in now!

Key Points From This Episode:

• The pivot role of psychologists in enhancing mental health.
• Breaking down the difference between psychologists and therapists.
• Hurdles an individual might encounter when consulting a psychologist.
• His approach to psychology and treating patients.
• Self-awareness and its relation to mental health.
• An overview of clinical depression and its external and internal causes.
• Balancing competing needs in a relationship.
• Being proactive versus reactive regarding your mental health.
• Learn about the biggest relationship killer: resentment.
• Alternatives if you are unable to afford professional assistance.
• How fitness and nutrition play into depression.
• Identifying and labelling emotions to improve your mental health.
• Cognitive behaviour therapy versus emotion-focused therapy.
• Discover the clinical definition of anxiety disorder.
• Combating anxiety through anxiety aids and treatments.
• Advice and recommendations for people seeking professional help.
• Hear about Grit Psychology and the amazing services it provides.

Links Mentioned:

Rameen Kargger on Linkedin

Rameen Kargger Email

Grit Psychology

The College of Alberta Psychologists (CAP)

Feeling Good

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

Alpinism is the art of scaling mountain summits and climbing rock walls in high-altitude environments. It involves a variety of physical and technical skills, but as today’s guest demonstrates, it also requires an enormous amount of patience, camaraderie, and risk calculation, plus a whole lot of passion! Tuning in, you’ll hear from Arc'teryx athlete, Jon Walsh, who is known as one of Canada's great alpine climbers. Jon has completed various first ascents around the globe including Patagonia, The Karakoram, The Bugaboos, and the highest point in the Canadian Rockies, the Emperor Face of Mount Robson. In this Down and Dirty conversation, we dive into some of his epic adventures and the obstacles he has encountered along the way. Jon offers some insight into the technicalities of alpinism, the equipment and research necessary to complete a climb like this, and what it feels like to complete a first ascent. As they say, what goes up must come down, and Jon also sheds some light on the process of descending a mountain after summiting it and shares some cautionary tales and close calls from his uniquely impressive alpine resume. For an in-depth look at what it takes to master the mountains, don’t miss today’s episode with alpine legend, Jon Walsh!

Key Points From This Episode:

• Mountain sports that Jon is passionate about and where his love for climbing started.
• Ways that rock climbing has changed and evolved over the years.
• The variety of skills and gear required when climbing different rock formations.
• Jon’s introduction to alpinism and how it differs from hiking.
• The “vast amount of equipment” and planning necessary for alpinism.
• Some of Jon’s first ascents, including the North Face of Mount Alberta.
• Why patience forms a key part of any first ascent strategy.
• The story of Jon’s first ascent up the Emperor Face of Mount Robson.
• What made the “North Twin” in the Canadian Rockies so challenging (and memorable.)
• Jon’s favourite calorie-dense climbing foods and why he prefers lower-altitude climbs.
• Camaraderie over location and how you can find good-quality climbs at any grade.
• Insight into the process of bolting a route for sport climbing and why Jon enjoys it.
• Climbers that have inspired Jon throughout his journey.
• Close calls, epic rescues, and scary stories from his high-adrenaline career!
• The constant risk calculation that comes with the territory in rock climbing.
• Highlights from Jon’s ever-evolving bucket list.

Links Mentioned:

Jon Walsh

Arc'teryx

Jon Walsh on Instagram

The Alpinist

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

In this inspiring episode, we welcome James Moran, a dedicated husband and loving father of two who shares his remarkable transformation from a staggering 450 pounds to a healthier, happier life. Join us as we delve into James' everyday struggles, including the career that drained his energy and left him with no time for self-care or his health. Discover how James took control of his life, shedding over 200 pounds and uncovering his true calling as an advocate for mental health. In our conversation, we discuss the emotional and mental hurdles of his weight loss journey, how he pushed through his hesitation and fear of going to the gym, leveraging his guilt as a motivator for change, how he keeps inspired, and much more. Join us for an uplifting and enlightening conversation as James shares his powerful story of reclaiming his life, inspiring listeners to take charge of their health and mental wellness, and a reminder that change is possible for everyone.

Key Points From This Episode:

• Emotional and mental challenges he faced while overweight.
• A typical day for James when he was at his heaviest weight.
• Factors that led to him living an unhealthy lifestyle.
• The mental block his denial and weight gain caused.
• Breaking the emotional habits of living an unhealthy lifestyle.
• Learning to walk again and leveraging his guilt.
• He shares the terrifying moment that made him change.
• Pushing through the hesitation of going to the gym.
• Dangerous misconceptions about supplements.
• His approach to setting goals and getting started.
• Why good mental health is essential for losing weight.
• Overcoming a negative and poisonous mindset.
• How his relationships with family and friends have changed.
• Recognizing his accomplishments and keeping motivated
• Advice for listeners who want to start their weight loss journey.

Links Mentioned:

James Moran on Instagram

DripFit

CrossFit

Nutrabolics

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram

Most people are familiar with Joe Keery from his breakout role as Steve Harrington on Stranger Things, a role that has given him worldwide fame and recognition. But as Nathaniel found out working with Joe over the last six months, he is a really humble and down to Earth guy, with a great attitude towards his work, health, and enjoying life. Joe sits down for this episode to talk about his work shooting in Calgary, some of his fitness goals over the last few months, and his upcoming projects for the rest of the year. We also get to hear about his favourite spots in Calgary and his passion for food! Not content with merely acting, Joe is also a recording and touring musician, and he shares why this provides a nice contrast to his time on film sets, and how he maintains a healthy balance between these two parts of his creative life. Make sure to tune in and catch it all, with the one and only Joe Keery!

Key Points From This Episode:

• Joe talks about his experiences in and enjoyment of life in Calgary!
• Exercising and shooting in the cold, and measures to make this safe enough.
• How Joe and Nathaniel met and connected over normal things.
• Getting into shape and appropriate physicality for each role.
• Joe's love of American diners, his connection to Calgary's Galaxie Diner, and a few other favourite places.
• A little about Joe's love of music and his own recording process for his songs.
• Tracing Joe's interest in acting, starting with the videos he and his sister made as kids.
• Reflecting on Joe's aspirations for acting and his humble attitude towards making a living through his work.
• Memories of the early days of shooting Stranger Things and the series getting renewed for its second season.
• What it's like getting recognized in public and dealing with the expectations of fans.
• Joe talks about the rest of the year and his upcoming projects.
• Why Joe mostly avoids using social media and self-promotion.
• Joe's thoughts on different kinds of beer and some of the best bars he has visited in Calgary.
• Maintaining balance and the benefits of the 80-20 rule.

Links Mentioned:

Joe Keery on IMDB

Joe Keery on Twitter

Stranger Things

Inn from the Cold

Fargo

Jon Hamm

Galaxie Diner

Nupo

Shokunin

The Last of Us

Rollings Stones

Led Zeppelin

Indiana Jones

House of Cards

Juno Temple

Safari Meats

Loose Moose Theatre

Missy's

Nathaniel Ernst

Nathaniel Ernst on LinkedIn

NATEFIT

NATEFIT on Facebook

NATEFIT on Instagram