Today, I wanted to share an article from Author Michael Easter in his 2% newsletter.

Did you know that most people actually run incorrectly? That's right—improper form and technique can lead to a whole host of problems, from nagging injuries to decreased performance.

Ever wondered how to become a better runner? Well, get ready to lace up your shoes and hit the pavement because on this week's Wellness Wednesday episode of "Livin' the Dream Podcast," we're diving deep into the science-backed secrets of improving your running game!

🔍 Author Michael Easter brings us the scoop from his 2% newsletter: "The New Science of Running Better." Spoiler alert: it's not as complicated as you might think!

💡 Tune in to discover:

• Insider tips from a massive study on running efficiency.
• Say goodbye to outdated running advice—we're debunking the myths!
• The three game-changing tactics to help you run farther, faster, and with less effort.
• Plus, we're dishing out practical drills and exercises to level up your running game!

⚠️ Don't let poor running habits hold you back! Join us as we uncover the secrets to efficient, injury-free running, and learn how to unleash your full potential on the pavement.

🎧 So, whether you're a seasoned marathoner or just starting out on your running journey, this episode is packed with valuable insights to help you crush your goals and live your dream life.

References:

Michael Easter: 2% Newsletter
How to find the right exercise shoe:
https://www.twopct.com/how-to-find-the-right-exercise-shoe/

Side-to-side hop
Watch a video here. Do 2 sets of 10-20 reps on each leg.

Single-leg box rebound jump
Watch a video here. Do 2 sets of 10-20 reps on each leg.
(P.S., This one helped me bulletproof my ankles against rolls.)

Skips
Standard skip. Be explosive. Here’s a video. Do 2 sets of 10-20 on each leg.

Brain.fm App

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We are going to be going over five moves that you never want to lose, with a goal to teach you how to move your body better…. so that you feel better in your body today and every day in the future.
We will cover these five different movements that you never want to lose and if you've already lost the ability to do these movements… then I'm going to let you in on a few strategies that you can use beforehand, in order to lead up to being able to do them again.

These are really important because they represent fundamental movements of the human body that allow you to live your life in a way that feels easy and doesn't cause a lot of pain. So practice these moves frequently at least every single week. Figure out a way to slide them into your daily life and your body will be able to do ALL the things you want to, for as long as possible.

If you’d like to see a great video from WeShape YouTube channel showing you how to do the exercises we talked about today, I have included the link in the description of this episode, definitely check it out.

References:

WeShape: 1M Subscribers

https://youtu.be/m1Hvm2YaEdc?si=-4lpqhCHUkKT5O-w

Brain.fm App
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Caldera Lab Skin Care
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Links:

IG:
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@damienrayevans
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I want to share with you something that I’ve been working on for years. Years ago, maybe even more than a decade at this point… I started a notes folder in my phone called “Livin’ my Best Life.” I then made a document in that folder called “Rules for life.”
As I encountered learning situations in my life, I wrote down what I learned and wrote down a life rule based on what I learned. I started this list, not knowing what it would grow into. I fine-tuned the rules and changed the specific wording to match it to exactly how I wanted to live my life. I continued to simplify the rules. These would be rules I would frequently refer to when I had to make big decisions or when I needed guidance on what to do. I wanted this to be a list of rules that if I were to teach my kids how to achieve their full potential, this list is where I would start.
I haven’t really shared this list with anyone, from time to time I’ll reference them on the podcast without going too far into depth, and every now and then when I’m giving advice to my clients or when I’m listening to friends.. I’ll pull one of these rules out in order to give advice that aligns with how I think a good life should be lived.

Over the next 2 weeks, I’ll be sharing my list here on Mindset Monday, in hopes that by hearing them, it may give you some inspiration as to what YOUR list might be if you had to make your own “Live your Best Life” folder and what “Rules for Life.” YOU would write down for your self and living your personal best dream life.

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today, we are going to talk about how to set and achieve your goals. These topics have been discussed in several Huberman Lab episodes including The Science of Setting & Achieving Goals and Goals Toolkit: How to Set & Achieve Your Goals. And today I want to share with you what I’ve learned from them.

Goal Setting: 6 Steps to Make the Process Easier and Make You More Productive

To begin, you’ll need to pick a goal. That might seem obvious. But many people fail to achieve their goals. Why? They don’t spend time defining their specific goal(s). To do so, follow steps #1-6:

References:

Huberman Lab Podcast and Neural Network Newsletter:

The science of setting and achieving goals.
https://www.hubermanlab.com/episode/the-science-of-setting-and-achieving-goals?utm_source=convertkit&utm_medium=email&utm_campaign=Toolkit%20for%20Setting%20&%20Achieving%20Goals%20-%2013545710

Goals Toolkit: How to set and achieve your goals.
https://click.convertkit-mail4.com/4zuonwqo28beh584xxviqu3d0ql77/z2hghnh303g3xvcz/aHR0cHM6Ly93d3cuaHViZXJtYW5sYWIuY29tL2VwaXNvZGUvZ29hbHMtdG9vbGtpdC1ob3ctdG8tc2V0LWFjaGlldmUteW91ci1nb2Fscw==

Brain.fm App
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Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Today, I'm bringing you the 10 Nutrition Commandments! Okay maybe not commandments or rules but definitely in my opinion, 10 nutrition essentials to follow.

These are the 10 "rules", written in stone (okay maybe not that serious but maybe it is!), these essentials shouldn't be ignored ⏤ Unless you DON'T want to get results, I guess...

But that's not you, is it? Hell no.

I know you want to see better results with your physique, health, or performance in the gym (if not all the above), because you probably wouldn’t have decided to listen to this episode if you didn't! PERIOD.

So... let's get into it... The 10 Nutrition Essentials

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Have you ever stopped to think about all the little things in life that you're grateful for? From that first sip of coffee in the morning to the warmth of the sun on your skin, it's often the small moments that bring us the most joy. In their book "The Gap and the Gain," Dan Sullivan and Dr. Benjamin Hardy explore the concept of mental subtraction – imagining a life without the things we take for granted.

What if tomorrow, you woke up with only the things you expressed gratitude for today? It's a powerful thought experiment that shifts our perspective from focusing on what we lack to appreciating what we have. By acknowledging the abundance in our lives – no matter how small – we cultivate a sense of contentment and fulfillment that can't be found in material possessions.

But gratitude isn't just about appreciating the present; it's also about recognizing how far we've come. Too often, we get caught up in the gap between where we are and where we want to be, leading to feelings of dissatisfaction and unhappiness. Instead, Sullivan and Hardy suggest looking back at your journey and acknowledging the progress you've made.

References:

The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy
https://www.audible.com/pd/B09HN7K7W8?source_code=ASSORAP0511160006&share_location=library_overflow

Brain.fm App

(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
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FB:
https://www.facebook.com/coachdamienSD/

When I look at the vast majority of butt workout plans online I can clearly see why so many people find it so difficult to build their butts. Most of these programs utilize incredibly ineffective exercises, use the wrong rep range and don’t utilize full ranges of motion. You see it all the time on social media… build a butt with banded walks, fire hydrants, table top kickbacks and all these other accessory moves that make you feel the burn and feel like you’re working. But burn doesn’t always equate to muscle gain… just like soreness and sweating aren’t always a direct indicator of an effective workout. Even the rare programs that do have decent exercises don’t address the problem of poor glute muscle activation which makes all butt exercises not effective at all. Put bluntly, most of those online programs SUCK and they won’t build a butt on anyone. They use models who have big butts to promote the program, even though those models almost assuredly did not do the program they are promoting to get the butt they have. No wonder why people are frustrated.

In this episode I am going to teach you a sure-fire way to build your butt. Let's Grow.

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Procrastination isn't just a habit; it's a complex interplay of psychological factors and neurological processes. Our brains are wired to seek immediate gratification and avoid discomfort, leading us to put off tasks that require effort. However, research in neuroscience and psychology has shed light on the mechanisms behind procrastination and its consequences.

Studies have shown that procrastination is associated with decreased well-being, increased stress levels, and reduced productivity. When we procrastinate, we experience a temporary relief from anxiety, but this relief is short-lived and often followed by guilt and regret. Moreover, procrastination reinforces negative behavior patterns, making it harder to break the cycle in the future.

On the other hand, taking immediate action has numerous benefits for our mental health and overall well-being. When we complete tasks promptly, we experience a sense of accomplishment and satisfaction, which boosts our self-confidence and motivation. Additionally, taking action strengthens the neural pathways associated with discipline and self-control, making it easier to tackle future challenges.

References:

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamiensd

Caldera Lab Skin Care
www.calderalab.com

Discount Code: CoachD

Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/