Few people are as aware of their bodies as professional dancers are. Not necessarily aesthetics, but the ‘mechanics,’ the function and feedback. Their bodies are not only their source of vitality and expression, but their livelihoods, and therefore need to be respected, maintained, and healed. We can all take lessons from their awareness and rejuvenation. BetsyAnn Baron has a unique view of body awareness, as a former professional dancer with Les Grands Ballets Canadiens de Montréal. Her own experiences with injury and healing led her to the next phase of her life, that of a massage therapist and Structural Integrator. She also developed and teaches Structural Myofascial Therapy. What You Will Learn   - Unlearn some of the things done to our body. - Structural Integration as a way to reset your body to restore   health, wellness, and vitality. - Just because we get older, that does not mean that we have to deteriorate.

For some athletes, their path is clear and straightforward, often laid-out for them from a young age. Follow and connect the dots and you’ll get there if you put in the hard work and stay focused. For the rest of us, athletics, as in life, is full of twists and turns, and forks in the road. At some point, ‘greatness’ and ‘winning’ is not the goal, as getting older, relationships, children, and a hundred other things can divert us from our goals and force us to re-prioritize. Our next guest perfectly illustrates this non-linear road. Jennifer Wheeler was a collegiate runner, who transitioned into Roller Derby, and then into professional road cycling. Even then, she left to take a job, have a child, and returned to cycling while trying to balance it all. What You Will Learn  The path to your sports goals is not always clear – it’s okay to take a break and concentrate on other things. It IS possible to return and/or change your focus to adjust to your new realities. Don’t give up – adjust, and build a community that supports you, and you them.

During the past year we’ve had less control over where we go and who we meet, and have witnessed one of the most profound public health crisis of our lifetimes, along with its economic fallout. We’ve all been spending considerably more time at home, and have had more time to rediscover some more simple pleasures and joys. One of those joys is food. Some have taken the imposed home time to cook more, while others have taken this opportunity to try a new diet. Or, a combination of both – perhaps even a diet that is not only based on ‘what’ we eat, but what our bodies are telling us. No one diet fits everyone, and our guest for this episode advocates for not only a whole foods based diet, but one that we tailor to ourselves – our cravings, our bodies, our lifestyles and our minds. Mia Cara is a wellness coach who not only advocates for individual-based diets, but also the larger picture of wellness. Through a combination of eating well and treating our bodies with the respect they deserve, and listening to what our bodies are telling us, we can achieve higher levels of wellness.   What You Will Learn  - What foods are not fit for human consumption. - Learn to listen to your body. Not every ‘diet’ will work for everyone. If you listen, you’ll find out what works best for you. - How blood type affects what you eat (even it you don’t consciously know it), and also what type of exercise you need. - Getting useful information from food labels. - How fasting helps your body regulate itself. - Why bee pollen is magical.

Despite our best intentions, our best plans can, and often do, fall short. We’ve been taught since we were young to have goals and pursue them, sometimes doggedly and without question. This idea has followed many of us into our adulthoods, where we dutifully create goals, but without introspection or a plan, follow them without vision or flexibility. Author, coach and instructor, Mary Marshall, is a strong proponent of upgrading the concept of mere goals to that of Smart Goals – the idea that goals should be realistically achievable, incremental, and in the case of 2020, adaptable. As in life, and as they are part of life, goals need to adjust to our changing realities and life circumstances. Marshall’s most recent books include How Not to Be a Leader, How Not to Build a Great Team, and How Not to Create a Winning Strategy. Her previous books include The Entrepreneur Puzzle and The Great Cultural Disconnect. What You Will Learn  Tailor your goals to what you can actually accomplish. Learn which part of your goals are worth keeping and which parts are changeable. Get into the mindset that it’s OKAY to change your goals, and hear some real examples of how to make that determination.

Winning on the field is nice. But it’s even more important to translate the lessons we learn there to life beyond sports. To apply the discipline, work ethic and growth mindset of an elite athlete to everything we do. Coach James Laurence is the Founder and CEO of Legerity Sports Performance, a coaching program for high-performing athletes of all ages based in Covington, Washington. James played football and ran track and field for the Antelope Valley College Marauders before earning a football scholarship to Western Washington University, where he received his bachelor’s degree in exercise science. James has 17 years of experience training a wide variety of elite youth, high school, collegiate and professional athletes. On this episode of Holistic High Performance, James joins Daniel to explain why he didn’t play organized sports until seventh grade and how that informs his perspective as a coach now. He walks us through his journey from college football player to founder of his own coaching program, sharing the evaluation process he uses to determine if an athlete is a good fit and describing the growth mindset that helps him adapt as the industry changes. Listen in for insight on the foundation of faith in James’ family and learn how pursuing his own goal to compete on the world stage has shifted the way he thinks about coaching. What You Will Learn Why James didn’t play organized sports until seventh grade and how that informs his perspective as a coach now The challenges James faced in being a husband, father and college athlete Why James wasn’t the DII football superstar he anticipated at Western Washington The series of jobs James took on when his pro football career ended Who mentored James in building Legerity Sports Performance The evaluation process James uses to decide if an athlete is a good fit for his coaching style Why James is focused on helping athletes channel the lessons they learn on the field into life after sports Who inspired James’ growth mindset and how it helps him adapt as the industry changes James’ commitment to helping his athletes learn to ‘drive in traffic’ James’ personal goal to reach the podium in high hurdles at the World Championships by 2025 and how training has given him empathy for his athletes’ mental struggle The foundation of faith in James’ family and how his wife and kids inspire him to be better Connect with James Laurence Legerity Sports Performance Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Seattle Chinese Athletic Association Dave McBroom Taylor Barton Dale Baskett Mike Cunliffe

What’s keeping you from achieving next-level success? For most of us, fear gets in the way, and we create self-imposed limitations based on what we think is possible or available to us. But what if you stopped to question those made-up limits on what you can achieve? Our host, Daniel Christofferson, is the Founder and CEO of Holistic High Performance, a state-of-the-art performance and recovery center based in Seattle, Washington. He has been working in structural integration since 1996, helping thousands of clients transform their lives through the alignment of body, mind and soul. Best known for working with athletes, Daniel and his team support clients in realizing relief from pain, recovering from injury, and fulfilling their optimal athletic potential. On this episode, Daniel goes solo to address a listener question around his journey to creating the Holistic High Performance Podcast. He explains his decision to go to massage school after college and describes how he came to work with Hellerwork practitioners Maureen Warren and Donna Bajelis before starting his own SI practice. Listen in for Daniel’s insight on doing more of what feeds your energy and learn how to spark transformation by questioning the artificial limits you’ve placed on yourself! What You Will Learn  The pivotal moment when Daniel questioned his beliefs for the first time How trips to Europe and Asia shifted Daniel’s sense of history and appreciation for other cultures What inspired Daniel to go to massage school rather than teach English abroad How Daniel was introduced to Hellerwork and what he loves about it How Daniel came to work with Maureen Warren and Donna Bajelis The artificial limits Daniel placed on his income potential and how questioning those limits created a shift in his business How an introduction to Michael Street led to Daniel’s work with athletes Daniel’s commitment to continuous learning and improving his skills When Daniel finally overcame imposter syndrome and developed an internal sense of confidence What it takes to let go of fear and trust that the support you need will be there The questions Daniel asks himself and his clients to challenge their self-imposed limits Daniel’s routine self-care practices and how he makes decisions around doing more of what feeds his energy (and less of what drains it) Why Daniel calls his practice Holistic High Performance Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Maureen Warren Donna Bajelis Donna’s Structural Medicine Training Michael Street Entrepreneurs on Fire with John Lee Dumas Podcasters’ Paradise The Tim Ferriss Show Brendon Burchard Bulletproof Radio with Dave Asprey

On the surface, it may seem like weightlifting and yoga have very little in common. But if you ask Wendy Spies, the practices parallel each other. In fact, she refers to weightlifting as ‘honest yoga.’ Wendy is a Certified RYT Yoga Instructor and USA Weightlifting Coach. She has been practicing yoga since 1987 and is a nationally-ranked weightlifter, setting the world record in the women’s 53kg at the 2018 Pan American Games and winning gold at the Arnold Weightlifting Championships. Wendy is also an accomplished software engineer and product designer with bachelor’s degree from Stanford and a master’s in convergent media from the University of Texas. On this episode of Holistic High Performance, Wendy joins Daniel to explain how she discovered yoga as a girl growing up in the backwoods of Louisiana. She discusses how she was introduced weightlifting later in life, describing how she came to compete and win on the world stage and what self-care practices she uses to increase her training capacity. Listen in for Wendy’s insight around the parallels between yoga and weightlifting and find out how she is navigating the pandemic—on rollerblades! What You Will Learn  How the experience of growing up in the backwoods of Louisiana drove Wendy to find her own power in the world What inspired Wendy’s shift from medicine to enterprise software How Wendy was introduced to yoga through a book at the age of 12 The false narrative that pulled Wendy away from track and field + how she overcame it in her 30’s to pursue weightlifting Why Wendy refers to weightlifting as ‘honest yoga’ Wendy’s insight on the chess game of competing in weightlifting and how local meets differ from the world stage Wendy’s take on how discipline and self-care impact your chances of making the podium How Wendy leverages red light therapy and other self-care practices to recover more quickly and increase her training capacity How Wendy got better at competing with intentional practice and the world records she has achieved How Prince inspired Wendy to take up rollerblading as a hobby during COVID Why Wendy took a break from weight training during the pandemic and how she is cutting herself some slack as she picks up the bar again Connect with Wendy Spies Wendy’s Yoga & Coaching Website Wendy on Instagram Wendy on Facebook Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources East Coast Gold Weightlifting Team Hassle Free BBC Joovv Red Light Therapy Sri K. Pattabhi Jois Arnold Sports Festival Questlove on Prince’s Epic Roller Skating Party

What does it look like for an athlete to go from setting high school records straight to the pro ranks? For pole vaulter Chloe Cunliffe, the transition has been a positive one, giving her the chance to focus solely on her sport. But there is a learning curve. So, how is training for and competing in high school meets different from the pros? Chloe is a professional pole vaulter in training for the 2021 Olympics in Tokyo. She holds both the indoor and outdoor national high school records, posting an indoor best of 14 feet, 9 inches and an outdoor mark of 14 feet, 8 inches in her standout career at West Seattle High School. After graduation, Chloe signed with Puma Athletics, and her outdoor mark of 4.47 meters in the 2019 pro season ranked 48th in the world. On this episode of Holistic High Performance, Chloe joins Daniel to explain how she discovered her love for pole vaulting and why she chose a professional career over college. She shares what it’s like to be a pro athlete in training for the Olympic Trials, describing the drills she is doing to improve her technique and walking us through the training progression for her sport. Listen in for Chloe’s insight on recovering quickly from injury and find out why she is considering massage school as a complement to her career as an athlete. What You Will Learn What influenced Chloe’s decision to give up gymnastics and return to track How Chloe discovered her love for pole vaulting Chloe’s pole vault training with her dad and the track team at West Seattle High School The records Chloe broke her junior and senior year of high school Why Chloe chose a professional career over college How being a pro athlete differs from Chloe’s high school experience The recovery team Chloe left behind when she moved from Seattle to Atlanta What Chloe’s daily routine looks like and how she is staying motivated through the pandemic How Chloe benefitted from the postponement of the Olympics and what it will take to qualify Why Chloe is considering massage school and a career in body work The injuries Chloe sustained her senior year and how she was able to recover quickly The drills Chloe is doing to improve her technique and what the training progression looks like for pole vaulters Connect with Chloe Cunliffe Chloe on Instagram Chloe on Twitter Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources NW Pole Vault Club Dr. Bruce Davis Kangen Water Machine Molecular Enhancer Brad Walker Katie Nagoette Kristen Brown Anatomy Trains The Anatomy Coloring Book by Wynn Kapit and Lawrence M. Elson Essx Poles

Where does self-care fall on your list of priorities as an athlete? Do you see it as a luxury? Or a necessary investment in your wellbeing? Whitney Rowe is a Canadian sprinter in training to make her first Olympic team. A graduate of Colorado Mesa University, she is a two-time All-American, two-time North American, Central American and Caribbean Silver Medalist and 12-time Rocky Mountain Athletic Conference Medalist. Whitney is currently training in Mount Holly, New Jersey, and she has been a professional track athlete since 2015. On this episode of Holistic High Performance, Whitney joins Daniel to discuss what inspired her transition from dance to track at the age of 16 and share the highlights of her career as a college sprinter at Colorado Mesa. She describes the challenge of balancing a full-time job with training for the Olympics, explaining who she goes to for support and how she is staying motivated through the pandemic. Listen in for Whitney’s insight on viewing body work and other self-care strategies as a necessary investment in yourself and your career as an athlete. What You Will Learn What inspired Whitney’s transition from dance to track at the age of 16 How Whitney’s very busy senior year of high school taught her time management The highlights of Whitney’s college track career at Colorado Mesa University Whitney’s interest in sports psychology and how the discipline informs her as an athlete The challenge of transitioning from college to professional athlete How Whitney balances training, self-care and a full-time job Why Whitney sees body work and other self-care strategies as a necessary investment in herself and her track career Whitney’s advice on staying motivated and positive through COVID How the pandemic has given Whitney a chance to consider what she might do after her track career The support team Whitney leans on for positive reinforcement as she trains for the Olympic Trials Connect with Whitney Rowe Whitney on LinkedIn Whitney on Instagram Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Dr. Jacob Jones at Colorado Mesa University

Neil McCarthy and his wife Tracy are outdoor adventurers, and they taught their kids to ski, hike, climb and camp early on. And then, in July of 2018, Neil had accident. After an easy climb, he was rappelling and fell. So, what does life look like for Neil and his family today? And what modalities did he employ on the long road to healing from physical trauma? Neil is the Organizational Development Consultant and Leadership Coach behind McCarthy Consulting Group, a Seattle firm that helps leaders, teams and organizations experience the full adventure of business and achieve their best—in performance, leadership and results. Prior to consulting, he spent 10 years as a professional mountain guide for the National Outdoor Leadership School and Alpine Ascents International, and being active in the outdoors has always been way of life for Neil and his family. On this episode of Holistic High Performance, Neil joins Daniel to discuss what happened the day of his traumatic climbing accident and describe the serious injuries he sustained as a result. He explains the elaborate healing routine he adopted post-surgery (while he was immobile) and explains why the early days of physical therapy were such an emotional experience. Listen in for Neil’s advice on navigating the slow, incremental process of healing from trauma and find out what inspired him to do everything he could to recover and get back to being outdoors with his family. What You Will Learn What happened the day of Neil’s traumatic climbing accident and how long it took first responders to get him to the hospital The injuries Neil sustained to his right leg, left foot and ankle, face and neck The survival mindset Neil adopted through his first two surgeries The bleak prognosis for recovery Neil received from the surgeons at Harborview How the community rallied around Neil and his family after the accident The elaborate healing routine Neil followed for the next three months while he was immobile Why Neil didn’t begin to work through the emotional trauma of the fall until he started physical therapy The painful business trip to Italy that made Neil contemplate losing his foot and how that experience led to working with Daniel What Neil learned about advocating for yourself with the medical community and what inspired him to try everything possible to recover How Neil was hiking and climbing again within a year of the accident and how he feels now Neil’s advice on navigating the slow, incremental process of healing from trauma Connect with Neil McCarthy McCarthy Consulting Group Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Dr. Daphne Beingessner Dr. Bruce Sangeorzan Daniel Altschuler Tummy Temple PEMF Devices Craig DeMartino Wolfgang Brolley

Where are you stuck in your body? As athletes, we turn to body work to ease restrictions and improve our mobility. But only neurovascular release (NVR) addresses the underlying causes of our stuck-ness, helping us rehabilitate old injuries and prevent new ones. So, how does NVR work to cultivate resilience and fine tune our bodies for high performance? With two decades of experience as a manual practitioner, Kier Schumaker is a Licensed Massage Therapist, Board Certified Structural Integrator and Certified Teacher of Anatomy Trains SI. For the past eight years, Kier has been teaching their own unique curriculum on neurovascular release, and they serve as the Director of the NVR Advanced Certification Program. Since COVID, they have adapted their approach to balancing the body to work with clients in remote sessions online. On this episode of Holistic High Performance, Kier joins Daniel to explain how the injuries they sustained as an athlete led to their interest in body work. They describe how structural integration helped them achieve more mobility, but neurovascular release work addressed the underlying issues and facilitated more permanent change. Listen in for insight on why we get stuck in our bodies and learn how Kier’s online trainings can help you resolve those restrictions with NVR. What You Will Learn How the injuries Kier sustained as an athlete led to their interest in body work The other modalities Kier tried to alleviate their pain before discovering structural integration How Kier describes SI as landing somewhere between physical therapy and massage How SI helped Kier release their compensations but didn’t address their underlying issues Why the subtle touch of osteopathic techniques has such a profound effect on movement What inspired Kier to develop their own neurovascular release protocol What differentiates NVR from other modalities and how it facilitates more permanent change How sprinters, golfers and pitchers can benefit from NVR techniques How Kier shifted her practice during COVID to train practitioners on NVR in a virtual setting How Kier is teaching people a version of the tiger stripes technique to use on themselves The 4 reasons why we get stuck in our bodies and how NVR resolves such restrictions Connect with Kier Schumaker Agile Body Kier’s Online Course Offerings Kier on LinkedIn Email learn.nvr@gmail.com Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Kier’s Neurovascular Release Online Course Anatomy Trains

Early in her weightlifting her career, Melanie Roach struggled to stay present on the international stage and had to withdraw from the 2000 Olympic Trials. But once she mastered the art of gratitude and started treating every training session like her last, Melanie found the joy in every day—and her performance in competition soared. Not only that, she became a better mother, wife, entrepreneur and coach. Melanie placed fifth for Team USA in the 2008 Olympics in Beijing, making every lift and setting an American record. She also set a world record in 1998 as the first woman to clean and jerk more than double her body weight and went on to compete in the 2016 Olympic Trials at the age of 41. Melanie is the mother of five children and ran her own gymnastics gym for 20-plus years. On this episode of Holistic High Performance Podcast, Melanie joins Daniel to discuss what motivated her transition from competitive gymnastics to weightlifting and describe her struggles in international competitions early on. She explains how her son’s autism activated the mindset of gratitude she brought to the weight room in preparation for the 2008 Olympic Trials and shares the electric experience of competing in Beijing. Listen in for Melanie’s insight on returning to competition at the age of 41 and learn how YOU can apply her philosophy of 100% presence in your personal and professional life! What You Will Learn The injury that motivated Melanie’s transition from competitive gymnastics to weightlifting Why Melanie had a hard time committing to weightlifting despite early success on a national stage How a lack of mental strength caused Melanie to struggle in international competitions How Melanie recovered from having to withdraw from the 2000 Olympic Trials What inspired Melanie’s return to weight lifting in 2005 and the community that rallied to support her dream How her son’s autism activated a mindset of gratitude that Melanie brought to the weight room How treating each training session like her last, helped Melanie find the joy in every day leading up to the 2008 Olympic Trials and how she applies that 100% presence to other aspects of life Melanie’s electric experience placing fifth at the 2008 Olympics in Beijing The life changing accident at Melanie’s gym when gymnast Jacoby Miles was paralyzed How Melanie came to win the 2015 American Open and compete in the 2016 Olympic Trials at the age of 41 Why Melanie credits the emotional strength she built in holistic training with helping her recognize the opportunity to sell her gym and be more present with her children Connect with Melanie Roach Melanie on Instagram Run 4 Miles Run 4 Miles on Facebook Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn Resources Bray Spine Surgery Fulcrum Training Hall

Most of us see ourselves as the main character in our story, and we react to our circumstances based on subconscious programming. But what if we have the power to become the author of our own story as well? What if we can create our own reality and make the choice to be happy in any situation? Sam Cunliffe is a world-class athlete, setting the world record in the long jump at the age of 11 and then becoming one of the top 30 basketball players in the country by his senior year of high school. Sam graduated from Rainier Beach High in Seattle in 2015, where his team won the state championship and he was named State Player of the Year. He went on to play college ball at Arizona State, Kansas and the University of Evansville. On this episode of Holistic High Performance, Sam joins Daniel to share his experience growing up in an athletic family and describe the challenges he faced as a standout high school basketball player. He walks us through his college career, describing how he was influenced by other’s opinions and temporarily lost his joy for the game—until he learned to let go of expectations and be grateful for what IS right now. Listen in for Sam’s insight on taking responsibility for your emotions and learn how YOU can write a story of peace and self-acceptance, no matter what’s going on in the outside world. What You Will Learn Sam’s experience growing up as the only boy in a big, athletic family What inspired Sam’s transition from track to basketball at the age of 11 The challenges Sam faced as a standout high school basketball player How being influenced by other’s expectations led Sam to leave Arizona State for Kansas Why Sam lost the joy of playing basketball at Kansas and started partying to escape What Sam learned at Evansville about being happy in any situation and how that translated to the court How losing his identity as a basketball player during COVID inspired Sam’s awakening How working with a holistic coach is helping Sam become the author of his own story How to let go of expectations and accept and be grateful for what IS right now Sam’s decision not to return to Evansville for his senior year and what he is growing into now How we can take responsibility for our emotions and respond rather than react to our circumstances How Sam thinks about applying what he has learned in an NBA setting Connect with Sam Cunliffe Sam on Instagram Sam on Twitter Connect with Daniel Christofferson Holistic High Performance Daniel on LinkedIn

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