Coach. Podcaster. COACHCASTER.

Humans are social beings. The relationships that we create allow us to grow individually. However, building a long-term relationship with someone, be it romantic or not, inevitably comes with obstacles and challenges. When do we push for it to work, and when do we accept that it is not for us?

In today's episode, relationship expert Figs O'Sullivan joins us to discuss the basics of relationship building therapy. He explains how personal development is deeply connected to how we act in our relationship with other people. We also talk about the ways we can make our relationships work through practicing empathy.

If you've been looking for a sign on how to manage your relationships, then this episode will be insightful for you. Tune in to this podcast and start creating better relationships with yourself and your loved ones!

Follow Figs @fiacharafigs

Follow Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

• Save 15% on FOUR SIGMATIC lion's mane coffee at https://www.foursigmatic.com/everforward or use code EVERFORWARD at checkout 

Here are the reasons why you should listen to the full episode:

1. Determine how the interdependence of people's emotions bond with each other.

2. How can you decide if a relationship is worth fighting for or not?

3. The practice of empathy as an essential step in creating better relationships

Episode resources

• How The Industrial Revolution Ended Naps

• The Place I'll Go Before I Die by Figs O'Sullivan

Episode Highlights

Family Time With Loved Ones

• As a relationship expert, family time and fellowship with loved ones are the essence of Figs’ job.

• He is driven to work because he wants to be a present dad the way his dad never was.

• All the work he has done for himself was so he could be in a long-term relationship and be the husband and father that his family deserves.

• His favorite place to be after a long day is in bed with his wife, their two kids, and their Labradoodle. Being there together, for him, is the closest thing to paradise.

Bedtime

• Up until the Industrial Revolution, it was normal for people to have two periods of sleep.

• They will sleep for 3 or 4 hours, get up for a couple of hours, and work or attend to their duties. Then, they go back to sleep again for 4 or 5 hours.

• Both Figs and his wife work as couples therapists, and this model works for their family.

• They go to sleep with their kids at 8 p.m., and then they wake up at around 10 p.m. until midnight. They make sure to have an hour or more together every night, and then they go back to sleep.

Relationship Building Therapy

• We're all born to be emotionally bonded.

• Our body is hardwired to detect if our primary other is there for us. If not, our limbic system experiences a fundamental threat, and we all protest that threat differently.

• We are the amalgamation of strategies we have to avoid the pain of not being connected.

• People in a relationship co-create an emotional system to make it work. Figs shows this system to them so that they can fight it.

• People’s worst fights and repetitive arguments are evidence of just how important they are to each other.

Personal Development vs. Relationship

• The personal development movement in America started in the 1960s. The idea here is to have self-responsibility, know yourself, communicate who you are, and let people know what you need. 

• The notion that we have to love ourselves first before we can love someone else is not true. 

• We are an interdependent species. By having relationships with other people, we find out the parts of us that need more love.

• The best place to do personal development work and learn to love yourself is within a relationship.

Knowing If a Relationship is “The One”

• When in a triggering situation, the initial response of people seeking personal development is to feel hurt. The second is to see a growth opportunity.

• The first thing to do is to understand your relationship from the perspective of witnesses who see it unfold. This is where couples counselors or relationship experts come in.

• Once your counselor sees the emotional system you’re co-creating and reflect it back to you, you can then see things from the system’s perspective. Through this, you grow your ability to empathize with both you and your partner.

• Sitting in the empathic experience of hurting in the relationship will either draw you closer to each other or make you realize that you're not right for each other.

A Relationship Takes Work

• If you really love each other, you will eventually scare each other.

• When you’re both scaring each other, that's when the war starts.

• When you get in those moments, you need to stay and do the work. Be curious about your partner and the system you're co-creating together.

Practice of Empathy

• A simple way to think of self-empathy is to imagine that there are multiple people inside of you.

• In matters of love, the primary relationship is what matters so much to us. It affects you the most when criticism comes from people you have close relationships with.

• Now and again, add a little empathic voice toward yourself when you don't hit your personal best. It's not possible to always be performing at our best capacity.

• People are going to respond better if you're kinder and more empathetic to yourself.

• Validating your primary partner’s hurting and having more empathy for their vulnerable self allow your relationship to have less suffering.

Fear of Getting Closer to the Truth

• Everybody is vulnerable. Everybody is scared of being abandoned and rejected or feeling too much or not enough for someone.

• Be the one you've been waiting for. Know yourself and your vulnerabilities and then show up and love that part of yourself. That way, you’ll be “the one” for the people who are dearest in your life.

5 Powerful Quotes from This Episode

1. “People's worst fights, people's biggest disconnection, (and) ongoing repetitive arguments are actually evidence of just how important they are to each other, not evidence that there's something fundamentally wrong with us.”

2. “Are we coming to the end of this relationship? Or is this another growth opportunity?”

3. “If you really love each other, you're going to get to a place where you scare each other.”

4. “At the end of the day, it's not a sustainable way for the course of an entire lifetime to be beating ourselves up so that we perform our maximum capacity.”

5. On living a life Ever Forward: “What it means to me is to continue to be honest with myself, be curious about myself, look inside, find what the real vulnerability is underneath whatever actions I'm taking, and then be willing and brave and courageous enough to share that vulnerability with the world.”

About the Guest

Figs O'Sullivan is a certified emotionally focused couples therapist and counselor. He is the founder of Empathi.com, which is an engaging online relationship coaching program for couples. As a relationship expert, he acts as a “reflector” during therapy processes to help clients access their inner healing and solutions. 

You can reach Figs on his website. Head over to Empathi.com to know more about their programs.

Enjoy the Podcast?

If it’s a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we’re a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better.

Having any trouble with your relationships? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

Learn how to podcast! Learn more about starting your own podcast in Chase's “Ultimate Beginner's Guide to Podcasting” at OperationPodcast.com.

This podcast is available on Apple and Spotify. You may also connect with me through Instagram or my website. Thank you for listening!

To function every day, we need the nourishment and energy that come from food. However, some people tend to use food as an escape and a coping mechanism.

Overconsumption can lead to various diseases such as heart failure and diabetes. But how can we manage this when we eat food to deal with stress every day? How can we be sure that we don't consume tremendous amounts of food to compensate for our pain, anxiety, and personal struggles?

In today's episode, Jessica Procini shares with us how we can heal from our love-hate relationship with food. She discusses her journey toward self-improvement, preserving the sacredness of food, and fostering a supportive community.

This episode is for everyone who wants to learn more about emotional eating and heal from destructive eating behavior. Tune in right now!

Follow Jessica @jessprocini

Follow Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

• Save 15% on Cured Nutrition w/ code "EVERFORWARD" on ZEN or any other CBD wellness product at https://www.curednutrition.com 

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Here are three reasons why you should listen to the full episode:

1. Learn how to preserve the sacredness of food and its importance in our lives.

2. Jessica will also discuss how to use food as fuel to move freely with nourishment and fulfillment, instead of using it as an escape.

3. The significant differences between emotional eating, diets, and eating disorders. 

Resources

• Escape From Emotional Eating program by Jessica Procini

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Episode Highlights

Having Sacred Time with Our Food

• Emotional eating can get worse due to the lack of prioritization of mealtime being a sacred experience. 

• Due to the lack of sacred space for eating, we steal our nourishment from other things—for example, using technology while having a meal. 

• Eating a meal in a disconnected way gives power to the emotional eating cycle. 

• Adults must teach children that food is sacred. 

Sharing the Sacredness of Food

• Sabotage comes from our relationship with others.

• Most people feel uncomfortable with changing their bad eating habits, so they avoid it.

• Be in the conversation to reinforce the sacredness of food. 

• On Jessica’s retreats for her clients, mealtime is a sacred experience and space. Talking and usage of technology are not allowed. 

• Set yourself for success rather than sabotage.  

Jessica's Journey

• For 20 years, her love-hate relationship with food was torture.

• She came from a family with a long history of addiction in various forms. 

• Jessica tried many ways to break the cycle of emotional eating, but it didn't work. 

• For emotional eaters, diets don't work. It's all about the relationship with food. 

• She does this work to support people who are going through the same pain she experienced before. 

Breaking the Cycle of Emotional Eating

• Choosing to break the cycle of emotional eating is a decision you have to make every day.

• When you heal your love-hate relationship with food, everyone in your life will benefit.  

Fostering a Supportive Community

• When you surround yourself with a like-minded community, everything gets easier.

• Support from the people around you and your community is essential.

• When you set an example, it creates a ripple effect. You can touch many lives by being an excellent example to others.

Separating Emotional Eating from Dieting 

• Emotional eating and dieting are two completely different things.

• Often, the issue of emotional eating gets tangled with dieting and eating disorders. 

• Emotional eating isn't what you're eating. It's about why you're eating.

• For the longest time, Jessica didn't know she was an emotional eater. She used to change her diet and exercise a lot but later realized it's not working for her. 

The Power of Why

• You are responsible for choosing what you eat.

• Emotional eaters tend to avoid responsibility for their experiences.

• If your reason for eating something is that you want it, go deeper. Ask yourself what you are really hungry for. 

Jessica's Current Projects

• She enjoys making retreats for her clients.

• She has recently introduced the four roots of emotional eating at her retreats.

Testimonies of Jessica's Clients

• She talked about the story of one of her clients, Sandy, a top surgeon. Sandy was able to channel her newfound mental clarity and energy on starting an organization that helps doctors identify victims of sex trafficking.  

• Healing your relationship with food can open various avenues for healing.

Jessica's Big “Aha” Moment

• Her relationship with food reflects on how she's showing up on various aspects of her life. 

• Emotional eating offers an escape that's not healthy and sustainable.

• Due to her healing, she feels a deeper connection with her husband, a greater sense of vulnerability in their relationship, and, ultimately, more love. 

On Doing the Work 

• The mind interferes with the body.

• It is worth it to do the work and change your destructive relationship with food.

• Commit. Trust. Be authentic and find integrity with yourself and all the things that you do.  

• Pay attention to your body and your thought process.

• Learn the language of your own body. 

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5 Powerful Quotes from This Episode

1. “I think that pattern, that habit of eating in a disconnected way just really gives power to the emotional eating cycle because emotional eating is a cycle that is truly based on disconnection and avoidance.”

2. “I come from a long history of many generations of addiction in various forms. My parents were emotional eaters, and I came to this point of, like, ‘Enough is enough. This is going to stop with me.’”

3. “For those who are afraid of being the first one to make the change, what I will say is that when the tide rises, all boats rise with it.”

4. “A lot of us have not been educated on what emotional eating is, so it tends to sort of get scooped into these other avenues, like dieting or even eating disorders, where I really believe that emotional eating is its own sort of entity.”

5. “I'm really grateful for the journey that I've walked with emotional eating because healing my emotional eating has given me the capacity to recognize how emotionally healthy I am now, how emotionally resilient I am, how emotionally fit I am.”

About the Guest

Jessica Procini is the founder and creator of Escape From Emotional Eating. Her mission is to help people use food as fuel instead of a way to escape their stressful lives. 

To connect more with Jessica, you can reach her by visiting her website. You can take the free quiz and find out what to do about your emotional eating habits.

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Enjoy the Podcast? 

If it's a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we're a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better.

Do you want to heal your love-hate relationship with food? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

Learn how to podcast! Learn more about starting your own podcast in Chase's "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com.

This podcast is available on Apple and Spotify. You may also connect with me through Instagram or my website. Thank you for listening!

Do you want to get fit but don’t know where to begin? Finding the right advice may be difficult due to the sheer abundance of information and the proliferation of fad diets. When it comes to fitness, you need proper guidance to achieve your fitness goals faster.

In this episode, Mike Matthews shares his knowledge in personal fitness and training so that you can become your strongest and leanest self. He discusses tips for every person in their fitness journey, whether beginner, intermediate, or advanced. Listen to the podcast to discover valuable insights about owning your dream physique.

Connect w/ Mike @muscleforlifefitness

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 10% on BPN Supplements with code EVERFORWARD to save 10% on all of your performance and recovery needs.

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Three Value Bombs: Why You Should Listen to the Full Episode

1. You don’t need anything beyond the fundamentals of diet and training.

2. The Pareto Principle works in the kitchen and the gym too. Do the 20% work that gives you 80% results.

3. Fitness companies can be both profitable and responsible at the same time.

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Episode Highlights

Mike’s Morning Routine

• Mike wakes up early, at about 6 a.m., and drinks plenty of water to replenish fluids.

• He also goes to an infrared sauna because it helps with the inflammation he experiences with crepitus.

• He reads a book first thing in the morning to allow for more family time later in the day.

Insights on Life

• Your plans can change based on what happens to you and your surroundings.

• Be more aware of the people with whom you spend your time, as it will affect who you are.

• You have to consider how you invest your time.

Contributing Factors to Mike’s Success

• Mike started his career by writing books. He published Bigger, Leaner, Stronger through Amazon’s KDP.

• He has always been a great student with interest in learning and solving problems.

• Mike thought of writing his first book the way he did for his previous job writing manuals for healthcare companies.

• He constantly received emails from women asking if they can practice what he wrote in his book. Mike realized the need and wrote a book for women.

• He believes that reading is critical to one’s success. The average American reads only one book a year.

• The books he wrote now sold over a million and a half copies. It also brought in a lot of high-caliber people.

Beyond Bigger, Leaner, Stronger: For Intermediate and Advanced Lifters

• Mike is finishing a new book called Beyond Bigger, Leaner, Stronger.

• With Bigger, Leaner, Stronger, you’re given 9 to 12 sets per major muscle per week. There is a lot of evidence that shows it’s a great place for people who are new to proper weightlifting.

• However, there will come a time where your beginner routine will become a maintenance program.

• When you’re stuck after the newbie gains, increase the volume and intensity of your training.

• Add things to your routine that are likely to make a difference.

• Turning to sophisticated and trendy training programs is not as effective as doubling down on the fundamentals.

• It's not about the number of reps; it's the number of hard sets with weights in the range of 70% to 85% 1RM.

• As long as you're pushing hard, a set of six reps is going to be just as conducive to muscle growth as a set of 12 reps.

• Increase your volume if you're doing 9 to 12 per major muscle group per week, and you find yourself stuck.

• No matter how theoretically sound your plan is, you only notice the results when performing and training.

The Problem with Most People

• The essential difference between the intermediate and advanced programs versus the beginner program is you need to work harder.

• A lot of people may have great programs, but they don't train hard enough.

• Some people also rest way too much in between sets and don't reach technical failure.

• Social media is a double-edged sword. It can have positive peer pressure, but it can also affect your commitment and focus in the gym.

Learning From Experience and Past Injuries

• Now, Mike is more aware and more conscientious about taking things slower and what it means to be hurt.

• Know your limitations to avoid or when you’re recovering from an injury.

• It’s good to have someone who can help you with your therapy and recovery process. Mike works with a rolfer who can give him advice about areas that need work.

• However, it is up to him to maintain the therapy.

• The importance of avoiding injury and learning what your body needs and what it doesn’t come with time and expertise.

Will Mike Be Shredded Again?

• Mike currently has around 9–10% body fat, which is ideal for him. He likes his current physique, and it is also easier to maintain.

• Unless you are on performance-enhancing drugs, having only 5–6% body fat is not sustainable.

• Taking drugs will affect your health and give you bigger problems in the long run.

• The Instagram standard is ridiculous and not genuine. Don’t hold yourself to that standard.

• Taking steroids is a hack Mike does not recommend.

Advice for Beginners

Diet

• Learn about the energy balance and macronutrient balance and use them to your advantage.

• Don’t wed yourself to a fad diet. It might work for you, but not for the reasons marketers tell you.

• Find a dietary protocol that works for you. It should be sustainable and exciting.

• Get enough sleep.

• After a couple of months, it’s normal to not perform quite as well as you did in the beginning.

• Prepare your meals yourself. Get the majority of your calories from relatively unprocessed foods.

• There are no off-limit foods apart from those that upset your stomach or don’t make you feel good.

• You’re allowed to eat anything you want to cover 20% of your calories per day.

Training

• Do 3–5 hours of training a week.

• If you want to burn calories and move, exercise works. But if you want to make consistent progress, you need to train.

• Put most of your training time to muscle training.

• If you want to gain muscle and strength quickly, try strength training.

• The key is getting strong; muscles will come after that.

• Cardiovascular exercise is good. But keep in mind that the more cardio you do, the harder it will be to gain muscle.

Mike’s Visions for Legion and the Fitness Industry

• Mike frowns upon the industry's obsession with making the body “pretty.”

• It may be physically healthy to be obsessed, but it can be emotionally and psychologically unhealthy.

• Mike wants the “evidence-based movement” to keep growing, where credible people educate others about fitness.

• He wants fitness resources to be more accessible by laymanizing jargon.

• Mike wants his competitors to follow his lead in funding more scientific research in the sports nutrition space.

• Expect transparency in Legion’s manufacturing and third-party testing.

• Legion is also going to use only 100% recycled plastic and refill bags instead of new tubs for supplements. The company will also partner with a charity that works to clean up plastic waste.

How Mike Matthews Lives a Life Ever Forward

• Mike is focused on self-improvement and having a system to achieve that.

• He keeps an open mind and is willing to try things.

• Mike also believes in the “more for less” method.

• When he has a vision, he makes a conservative estimate of the time and energy it will take to achieve it. Then, he doubles it and ponders if he’s okay with that. If he is, then he goes all in.

• Focusing on the details makes the compound effect more substantial.

• Don’t take a shortcut in doing the work you need to do.

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5 Powerful Quotes from This Episode

1. “Add things that are likely to make a difference. That's where the next level of education needs to occur. You don't need to know anything beyond the fundamentals in the beginning.”

2. “If what you're doing mostly makes sense, if the volume you're doing right now is not producing results, chances are you could just increase that, and that will start producing results.”

3. “Instagram standards are so ridiculous because of how many people are lying. You can stay lean if you're willing to be miserable and if you're on drugs chart, you can stay super shredded. It's not healthy, and you're not going to feel good.”

4. “Are you training hard enough? A lot of people actually go to the gym, and they're not. They might have a great program on paper, but they just don't train very hard.”

5. “The importance of volume, that's something more and more research is indicating that is one of the key levers that you need to pull to continue getting bigger and stronger.” 

About the Guest

Mike Matthews is the founder and CEO of Legion Athletics. He is an author, entrepreneur, and fitness coach based in Northern Virginia. Legion Athletics is a scientific-based fitness and supplements company.

To connect with Mike, you may reach him on Instagram. To see more of his content and products, visit legionathletics.com.

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Enjoy The Podcast?  

If it’s a resounding yes, feel free to like, share, and subscribe to the podcast.

Think we’re a 5-star podcast? If you do, we'd love to see your review. Help us reach more people and cater to our audience better. It takes just a few seconds to provide your valuable feedback here on Apple Podcasts 

Do you want to start on a sustainable fitness journey? Join the EF Nation private Facebook group! Connect and engage with other listeners and expand upon this episode at https://www.facebook.com/everforwardradio.

FREE guide to podcasting! Learn more about starting your own podcast in Chase's free “Ultimate Beginner's Guide to Podcasting” at OperationPodcast.com.

Episode resources:

• Muscle For Life podcast with Mike Matthews

• Trust Me, I’m Lying by Ryan Holiday

• Bigger, Leaner, Stronger by Mike Matthews

• Thinner, Leaner, Stronger by Mike Matthews

• Get the free "Ultimate Beginner's Guide to Podcasting" at www.OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Today’s episode is an interesting collaboration between the May’s Anatomy Podcast and Ever Forward Radio. May Yazdi-Chewning, RN, BSN, FNP-Student and Chase Chewning, MS, ACE CHC discuss current updates and facts on the novel coronavirus (COVID-19) and take some of your questions submitted on Instagram. Join them in furthering your knowledge on the novel coronavirus and stay abreast to the most up-to-date information.

Connect w/ May @mayyazdi

Connect w/ Chase @chase_chewning

Podcast resources:

• Chaga from Four Sigmatic - code EVERFORWARD for 15% off

• Propolis from Beekeeper's Naturals - code EVERFORWARD for 15% off

• CDC – Coronavirus Disease 2019 (COVID-19)

• Coronavirus Disease (COVID-19) Advice for the Public

• Learn more about starting your own podcast in the free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

We all essentially want the same thing in life and in business, I believe, and that is fulfillment. To live fulfilled lives and work in an industry that helps others as much as it does yourself. I share my experiences of how over the last several years I have found fulfillment in my profession as a coach and podcaster, my thoughts on masterminds, coaches, and mentors in general, as well as how I help others stand firm in their passion and purpose.

Connect w/ me on Instagram @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 20% on Strong Coffee <-- try their amazing coffee or match for a strong body and strong mind! 15g collagen, 5g MCTs and sustained release caffeine for a pick me up without the crash or jitters! Code "CHASE" for 20% off!

Podcast resources:

• Join the free Ever Forward Book Club here

• Get your first Audible audio book for free here

• Connect with Jason Phillips on Instagram

• Learn more about starting your own podcast in the free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Do you find yourself struggling with increasing weights to your lifts? Do you feel discomfort even with regular activities? Many people neglect to develop their flexibility as they start their fitness journey. However, mobility plays a role in helping you better achieve your fitness goals.

In this episode, Joe Yoon shares his expertise on mobility and how it fits into your overall physical fitness. He talks about why stretches are crucial in workouts, as well as how to optimize your mobility exercises. Joe also contemplates on the online industry of fitness content as he shares his vision of a more supportive and generous community.

Tune in to this podcast if you want to understand how your flexibility can help you become fitter and healthier.

Connect w/ Joe @joetherapy

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 10% on Strong Greens and Strong Reds You can also enter checkout code "EVERFORWARD" to save 10% on all of your performance and recovery needs.

Here are three reasons why you should listen to the full episode:

1. Discover how mobility exercises make you stronger both inside and outside the gym.

2. You’ll learn a lot about improving your fitness from a massage therapist.

3. You’ll realize that it’s hard to choose between making as much money as possible and genuinely helping clients in the fitness industry, but you don’t have to forego one for the other.

Episode Highlights

Joe's Beginnings

• Joe started as a personal trainer who got to shadow a therapist.

• He then went into the golf industry and saw how clients had struggled with their mobility.

• He applied what he learned about the importance of mobility into other movement types beyond golf.

Immobility

• Most people first encounter difficulties with mobility when they try to do something new and find that they can't do it without discomfort.

• Exercises that require high mobility, such as overhead work, can make people aware if they lack flexibility.

The Benefits of Mobility 

• Mobility exercises allow you to be better in your daily activities.

• Focusing on developing flexibility can help you perform difficult lifts while reducing your chances of injury.

Balancing Mobility and Strength Exercises

• If you have trouble with completing certain parts of your technique due to inflexibility, try to increase the time between mobility exercises and intense, strength-building exercises.

• Your body needs time to adapt, so let your body rest between these workout sessions.

Stretching

• Static stretching isn't necessarily inadequate, even if it leads to some temporary drop in maximum strength.

• Proper timing, as well as warm-up exercises, is key to optimizing your routine.

• Focus your stretches on tight and sore areas.

• Never forget to do your dynamic stretches.

Everyday Mobility

• Just nine minutes a day can make all the difference.

• Flexibility exercises are like a gateway to greater fitness.

Mobility as Strength Training

• The strength of each body part affects how other muscle groups will perform during exercise.

• Hence, it would help if you build strength holistically by including compound workouts that target many muscle groups at the same time.

• The best stretches are those that involve large portions of the human body.

• A study found that even very sedentary people gained some muscle mass when they started with mobility exercises.

Strengthening Exercises as Mobility Workouts

• At the same time, strength training can help people become more flexible with their bodies.

• Eccentric and concentric contractions during resistance training help you increase your flexibility.

Joe's Holistic Perspective on the Human Body

• Joe became a personal trainer first before becoming a massage therapist.

• His general expertise allows him to pinpoint how his clients can keep on doing intense exercises without getting hurt.

• He now works on publishing content so that he can help more people through his knowledge and expertise.

Thoughts on Online Fitness Gurus

• While Joe appreciates how the Internet allows more people to learn about fitness, he thinks that there is much room for improvement.

• Many fitness enthusiasts set up an online persona that emphasizes their physical fitness and nothing more.

• People can act differently from how they project themselves online, and it can be a struggle to go past first impressions. 

Injuries

• People struggle when they receive injuries since most of them want to become active again as fast as possible.

• Many of them get injured again as they try to rush the healing process.

• It's essential to seek professional help and abide with your therapy program.

The Business of Fitness

• Many people enter the fitness industry with the intent of earning as much money as possible.

• On the other hand, some people genuinely care about their clients. They even give free access to valuable learning resources.

• Joe hopes that greedy and selfish entrepreneurs may learn from their more genuine competitors.

• Joe gets evidence-based tips from his professional contacts and merges it with his firsthand experience in the fitness industry.

• The result is that he gives viewers and clients useful fitness guidance. 

• His expertise also means that Joe can come up with innovations, such as using a tennis ball as a cheap self-massage tool.

5 Powerful Quotes from This Episode

1. “I call it (stretch exercise) like a gateway drug, in a good way.”

2. “There was a study where very sedentary people started stretching, and they gained a little bit of muscle.”

3. “Some people just hurt bending over without any weight, so if we can get them moving and feeling better, it might empower them and also give them the confidence to move more and not be afraid to lift something up off the ground.”

4. “I think people are just trying to get views, and they get pissing matches with everyone so it's like the verse, whatever. You're calling this person out, and it's good for the views, and I'm sure you're making great ad spend on and whatever ad money on it, but it's not really doing great things for fitness.”

5. “Injuries are the worst, especially with people in fitness and athletics, because they want to be the best. They're trying to be the best version of whatever they're trying to do. So when they get hurt, it's tough for them to take a step back.” 

About the Guest

Joe Yoon is the owner of Joetherapy, where he helps clients improve their mobility through evidence-based techniques. He is a certified personal trainer and massage therapist, and he draws from these two fields to give his clients unique insights about fitness.

To connect with Joe, reach out to him on Instagram. To see more of his content and products, visit joetherapy.com and check out his channel on YouTube.

Episode resources:

• Get Joe's book "Better Stretching"

• Get the free "Ultimate Beginner's Guide to Podcasting" at www.OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

For decades John Voris has studied and read ancient and modern philosophers as well as a wide range of psychology and metaphysical writings both eastern and western. He wanted to know why some people succeeded and others failed at certain career paths even though they had the same education and background and intelligence.

He put together a program based on his own observations and supported by his studies, his own wisdom and the intelligence of hundreds of philosophers and psychologists throughout the centuries. This approach has led to new insights by connecting old ideas together then giving them a personal application.

By tapping into all this esoteric knowledge John Voris is able to identify several hidden aspects to your being. When you understand and leverage your authentic nature you can express yourself freely and open yourself to your true motivations and desire creating more energy and well-being in your life.

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

• Save 15% on FOUR SIGMATIC lion's mane coffee at https://www.foursigmatic.com/everforward or use code "EVERFORWARD" at checkout 

Episode resources:

• Get John's book The Four Life Themes

• Get Ryan Holiday's The Daily Stoic

• Learn more about starting your own podcast in the free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching services at EF Coach, podcasting consulting and production services, EF Radio guest requests or to have Chase as a guest on your podcast please email him directly at chase@everforwardradio.com.

Reading has always been an integral way I continue my education and exploration of my self; the path of where I am and where I want to be has often been made clear in the pages of books. In this episode I share five of my most recent reads that have provided unique insight to me as a person and business owner.

Connect w/ me on Instagram @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 15% on Beekeeper's Naturals propolis throat spray, superfood honey, royal jelly or any of their incredible wellness products w/ code "EVERFORWARD"

Episode resources:

• Join the free Ever Forward Book Club! https://bit.ly/efbookclub

• Free audio books at https://www.audibletrial.com/everforward

• Ego is the Enemy

• The Obstacle is the Way

• Stillness is the Key

• The Body

• Everything is F*cked

• The Daily Stoic

• Episode 264 with Carly Stein of Beekeeper's Naturals

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

• Learn more about starting your own podcast in Chase's free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Have you ever tried to modify your eating habits and along the way you start to feel constrained? Having to abide by strict rules or restricting yourself in any way, especially when it comes to our nutrition, can work in the short term but may build resentment or negative food relationships in the long term. Registered Dietician and personal trainer Katie Hake is here to help you break the mold and adopt the "non-diet" diet of stopping all the calorie or macro counting and get back to living again!

Connect w/ Katie @kthake

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 10% on Strong Greens and Strong Reds You can also enter checkout code "EVERFORWARD" to save $$$ on all of your performance and recovery needs.

Episode resources:

• Watch Sanyay's film 3100: Run and Become

• Get the free "Ultimate Beginner's Guide to Podcasting" at www.OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Running 3,100 miles may seem physically impossible, yet there are individuals doing it and even doing multiple times. Elite athletes and ultramarathoners may seem like a rare breed but they have conquered both the physical and the mental limits in ways most of us cannot quite fathom.

Sanjay Rawal is not only one of them but a talented filmmaker bringing examples of elite human potential to the creative forefront. Regardless of your preferred form of exercise, the number one thing that limits performance is the mind. Sanjay shares how we can all step into flow, into our most high-performance state, and enjoy it.

Connect w/ Sanjay @mrsanjayr

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 10% of the GO ONE MORE stack from BPN Supps You can also enter checkout code "EVERFORWARD" to save $$$ on all of your performance and recovery needs.

Episode resources:

• Watch Sanyay's film 3100: Run and Become

• Get the free "Ultimate Beginner's Guide to Podcasting" at www.OperationPodcast.com

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Intention. It call comes down to the reason why we do anything that helps us maintain our integrity, this rings especially true in our relationships. Social climbers are out there and will continue to use platforms like social media or networking for their personal agendas, so the question posed is - How do we become aware of this when it happens, become clear of our intentions, and maintain integrity in our interpersonal relationships? 

Connect w/ May @mayyazdi

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Save some money and keep supporting the podcast, THANK YOU!

• Save 15% on Beekeeper's Naturals propolis throat spray, superfood honey, royal jelly or any of their incredible wellness products w/ code "EVERFORWARD"

Episode resources:

• Listen to the May's Anatomy podcast

• Listen to the Kara and Caleb podcast

• Episode 264 with Carly Stein of Beekeeper's Naturals

• Honey, propolis and royal jelly: a comprehensive review of their biological actions and health benefits

• Beneficial effects on propolis and human health and neurological diseases

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

• Learn more about starting your own podcast in Chase's free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.

Breathe, just... BREATHE! Taking a pause from our busy lives often seems like a luxury, but going too long in fight-or-flight mode can lead to detrimental health effects. Stephanie Erazo knows this all too well, suffering crippling panic attacks from working too much and ignoring her personal wellness.

After a successful career as a producer for multiple syndicated TV shows on CNN Stephanie chose to leave corporate America. She has since learned from her wellness negligence and has created a new lifestyle and new business to help others do the same!

Connect w/ Stephanie at TravelSlay.co

Connect w/ Chase @chase_chewning

Ever Forward Radio is made possible by our proud partners! Shop using the link/code below to save you money and to further support the show - THANK YOU! 

• Save 15% on Cured Nutrition w/ code "EVERFORWARD" on ZEN or any other CBD wellness product at https://www.curednutrition.com 

Episode resources:

• Some of the books mentioned are The One Thing, High Performance Habits, The Obstacle is the Way

• Join the EF Nation private Facebook group! Connect and engage with other listeners, expand upon this episode and more at https://www.facebook.com/everforwardradio

• Watch full-length interviews at https://www.youtube.com/chasechewning

• Learn more about starting your own podcast in Chase's free "Ultimate Beginner's Guide to Podcasting" at OperationPodcast.com

For any other questions about how to live a life EVER FORWARD through our coaching, podcasting consulting and production services, podcast guest requests or to have Chase as a guest on your show please email him directly at chase@everforwardradio.com.