Authors Roland & Galina Denzel help you feel "Better in a Week!"
Episodes
Wednesday Nov 29, 2017
Wednesday Nov 29, 2017
As an ergonomics and employee wellness consultant, Brandon Olin help people and companies implement changes leading to long term improvements in health.
Brandon's company, Movility, provides the know-how, training, and physical products to improved the health of office workers.
Ergonomics and long term health with Brandon Olin
What's up in this episode
This interview was A LOT of fun for us, so please forgive the Eastern European food tangent at the beginning. We get back on track real quick! :D
1. Background, education, and experience
2. Does everyone need a standing desk?
3. What if you don't have a standup desk? Are you doomed?
4. What about bad posture? Does bad posture even exist?
5. What are some simple changes to improve health while working?
6. Stretching? Office Exercises?
7. The Good, the Bad, and the Ugly of health and posture tools and devices. Are they good tools, or just crutches?
- Backjoy
- Anti-fatigue mats
- Yoga Balls
- Kneeling chairs
- Lumbar supports
Movility.co Links and Resources
Be sure to get on the waiting list for Brandon's upcoming class at movility.co/academy.
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Nov 15, 2017
Wednesday Nov 15, 2017
Strategies to beat stress, overeating, and holiday weight gain
The holidays can be a stressful time, but you don't have to let them win.
Take control of this holiday season, and chill!
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The Chill Holidays Episode
What's up in this episode
1. Survive and THRIVE this holiday season by focusing on our easy and simple holiday survival tips. Listen up!
2. Be sure to get on our email list to our free Chill Holidays Cheat Sheet via email!
3. Chill Holidays is our annual holiday program, where we help our group to beat holiday stress and defeat the myth of holiday weight gain. In the process you can hit January more relaxed, better, stronger, and leaner than ever.
4. Free Chill Holidays Video lesson & 5 Strategies to Beat Stress and Overeating this Holiday Season
5. Scruffy Hospitality - Speaking of holiday celebrations, how about having people over without worrying about perfection. The holidays are about people, right?
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Nov 01, 2017
Wednesday Nov 01, 2017
Interview with Galina Denzel
Roland sits down and interviews Galina about emotional eating. We talk about the signs, the reasons why we do it, and three simple things you can do to help you stop emotional eating.
Stop Emotional Eating
Notes & Links
1. We're back from our super restful road trip!
2. How can you tell if you're experiencing emotional eating?
3. What are the emotional and physiological reasons that we (yes, us too) emotional eat?
4. What can you do to stop emotional eating?
5. Galina's drawing exercise can help you regulate your emotions and increase tolerance.
6. Sing! Take advantage of your ancient human social wiring and feel better instantly.
7. Self touch is a powerful way to help yourself feel better (without eating).
8. Stressed (or uber-stressed) by the holidays? Check out our Chill Holidays Program!
9. If you haven't listened to our Kelly Coffey Episode, then you owe it to yourself to learn about self-love from one of the best!
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Oct 11, 2017
Wednesday Oct 11, 2017
Bill Hartman has the magic touch when it comes to feeling better, getting healthier, pain free, and more resilient, all while doing what you love: exercising, lifting weights, getting stronger, and building muscle!
"Movement might be the problem but movement is also the solution." - Bill Hartman, PT
Physical Therapist, Bill Hartman joins us to talk about his new book, "All Gain, No Pain - The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy" and the science and philosophy behind having a resilient body, even after forty.
Galina and I have known Bill longer than we've known each other, although Bill gets zero credit for the two of us getting together.
We've both been patients, clients, and trainees under Bill, and he's helped us each overcome pain, injury, and physical obstacles to our own health and fitness. We couldn't be happier to have Bill on the show, because he can do the same for you!
Listen and subscribe to the EatMoveLive52 Podcast right here!
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Topics on this episode
Introduction - Bill is known for finding solutions for people in pain that have failed with other forms of treatment. He owns IFAST Physical Therapy in Indianapolis, Indiana and Co-owns Indianapolis Fitness and Sports Training with Mike Robertson. He is the author of the book, All Gain - No Pain: The over-40 Comeback Guide to Rebuilding a Fit and Pain-free Body After Pain, Injury, or Physical Therapy. First, the No Pain Principles establish how to reconstruct your body to recover faster, sleep better, move better, and have more energy all day. Next, the All Gain Principles teach you how to build bigger, stronger muscles in a minimum of time without beating yourself up in the process. My favorite source for knowledge I can recommend for anyone as it addresses so much of what most of our readers, and honestly, most of my colleagues struggle with.
How well do you think the fitness industry has served people coming back after injury or PT? What's been missing?
What inspired you to write No Pain All Gain? How has writing it influenced your work and your path?
What have been the easiest movement and life strategies to implement for your patients and clients?
What have they been most resistant about?
Is there a particular element / habit that is a keystone in success for all your clients? (For example sleep or stress over a nutrition approach?)
What's the place of exercise in recovering from injury or trauma? Why is it so hard for people to just go back to the gym or do things they once used to do without pain?
In your book you talk about Body musculoskeletal stress patterns common to all people? What does that look like and how can one know they are dealing with that?
Let's talk about the importance of breathing. If stress put you in a pattern how does breathing will keep you there? And how does it get you out of it? How do stress and breathing relate to pain and loss of movement variability?
I keep a copy of "Why do I hurt" in my waiting room, and my clients are always amazed that pain is really in the brain. Can you explain that in relationship to resuming training and exercise? How does movement help pain in particular?
What is the logical progression of returning to full activity after injury or surgery? What can someone expect and how can your book help with that? At what point does one pick it up and go! Like, could one do just the resets at first?
Where can listeners learn more about you, the book and how do they contact you in your area and in the online world?
Bill Hartman's Website - BillHartman.net
Bill's Book - All Gain, No Pain - The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy
All Gain, No Pain - The Over-40 Man's Comeback Guide to Rebuild Your Body After Pain, Injury, or Physical Therapy
If you think you're too old to regain a lean, muscular physique and stay pain-free, then you need to read this book.
If you're over 40, your comeback starts today! You CAN exercise without pain!
What should you do to keep your pain from coming back and still get in shape? Do you need lower back stretches? Core exercises?
What are the best workouts for men over 40 to look and feel 10 years younger?
"All Pain, No Gain" shows you how to rebuild your body that was once limited by pain or injury, and how to prevent those old aches and pains from ever coming back. You'll learn how to take control of your health and your body without endless hours in the gym.
First, the No Pain Principles establish how to reconstruct your body to recover faster, sleep better, move better, and have more energy all day.
Next, the All Gain Principles teach you how to build bigger, stronger muscles in a minimum of time without beating yourself up in the process.
"All Pain, No Gain" is a clinic-tested, gym-approved workout for men to help you:
- Regain lost movement quickly and easily to prevent joint pain
- Improve your posture in minutes without endless stretching exercises
- Eliminate the effects of unrelenting stress from day one
- Gain muscle mass in a minimum of gym time
- Get leaner and feel younger as you get stronger
You'll also learn:
- Why stretching has failed to make you feel better
- Why you really don't have weak muscles
- How to avoid unproductive workout programs that bring back old pains
- How to personalize your workouts for faster results
- How to select the best exercises to gain muscle mass without pain
- Simple strategies to avoid progress-limiting and health-damaging stress
- Nutritional strategies to burn fat and build muscle
In addition, you'll get example workouts to guide your comeback and gain direct access to our private website offering more coaching and workouts for men just like you. Success is only a few pages away!
Click here to buy Bill's book now!
Links and Resources
TED Talk - Daniel Wolpert - The Real Reason for Brains
Ralph Simon's Making it Stick
Adriaan Louw's Why do I hurt?
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Sep 27, 2017
Wednesday Sep 27, 2017
Galina and Roland sit down with you to talk all day movement and how to have a more dynamic workday.
...and a bit of pumpkin spice thrown in for good measure!
All Day Movement
1. Now with more pumpkin spice!
2. All day movement and the dynamic office.
3. Exercise isn't enough, you have to move throughout the day.
4. The concept of being active sedentary.
5. L. A. Times editorial - facts about too much sitting
6. Increased risk of early death
7. Exercise alone is not enough to ensure good health
8. Morning strategies for before work
9. Strategies for at work/during the day
10. People with seated jobs are twice as likely to die from cardiovascular disease
Links and Resources
Every BODY Moves by Galina Denzel - The complete course by Galina, featuring her signature Five Minute Movement Breaks.
Don't Just Sit There - The Complete Program by Katy Bowman and Mark Sisson (affiliate)
- Click for Don't Just Sit There
Eat Well, Move Well, Live Well, feature chapters on all day movement and the dynamic office.
LA Times short facts video - Get up at least once every 30 minutes. Failure to do so may shorten your life, study finds
Sitting is Killing You - "Fun" infographic at DIYGenius.com
Deskbound by Kelly Starrett (affiliate) - A great book on combating the health effects of a deskbound life.
Love the show?
Subscribe and Review the EatMoveLive52 Podcast
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Sep 13, 2017
Wednesday Sep 13, 2017
Today we talk with author, rancher, and wildlife tracker Doniga Markegard
...about her new book, Dawn Again - Tracking the Wisdom of the Wild. Listen to Doniga's talk about her journey from her early days in wilderness immersion school to tracking wolves to running a ranch.
Attention! The Dawn Again Book Launch Party is Coming Up!
On the show, Doniga mentions her book launch party, coming up on October 29th.
Hurry and get your tickets, here: dawnagainbooklaunch.bpt.me
Come celebrate the launch of Dawn Again with Doniga and us, get your book signed, and have an amazing lunch and party at the Markegard Ranch!
Dawn Again with Doniga Markegard
We are excited to have a very special guest today. We met her last year in November, when we visited the Markegard ranch in Northern California. We were really struck by the beauty and harmony of the environment there. Rolling green hills met ocean and sky and it felt like we were taken thousands of years back to a time when people and nature lived in harmony.
We got to experience the deep nourishing quality of the local food and learn a little about how humans and land can have a hopeful future together. We wanted to know more and knew our listeners would love that, too. When we heard today’s guest, Doniga Markegard had written a book, we reached out to get her on the show.
We’ve just finished reading her book, Dawn Again – Tracking the Wisdom of the Wild, and we love it, and can’t wait for you to hear all about it.
Topics Discussed
1. Please tell us a bit about your day. What does it look like living on a ranch? Is that much different than the life of say, your great- grandparents who had their homestead? What do you do in a day and how do you balance all the care for the ranch, the customers, motherhood, homeschool? What's a day in the life of Doniga?
2. Can you explain to our listeners what permaculture is and how the way we have tried to “cheat” nature is really leading to destruction of our land? How did we go so far off what is natural into what is now agriculture?
3. What is "grass farming ,"and how does movement of animals support the ecosystem? What is the place of humans and raising animals in the natural cycle? Is it possible that we can take and put back in?
4. We hear some arguments by different groups and lobbies that we don’t have enough land to feed everyone in a sustainable way? How do you feel about that?
5. Can you talk a bit about the difference between grassfed meat and commercial meat? What is the difference for the animal, for the planet and how does it affect us personally, healthwise?
6. Since eating food that is organic, farmed and sustainably raised can become very costly, what is some advice you have for people on a budget who still might want access to better food?
7. Say our listeners really want to develop a relationship with a farmer. What kind of questions can they ask the farmer to find out how they raise their animals?
8. How do we teach city kids about farming and animals and the connection between farming and nature? I grew up so close to all of this, yet my city raised step kids have no concept of land and animals. Where do we start? How has it been for your kids to grow up on a ranch?
9. Let’s tell our listeners about your book. I was so excited to read it and to be able to share it with others! Tell us what the book! And of course, when and where can they buy it?
10. With fall coming up, what is on your calendar and do you have any events or news you want us to tell people about? Book signings? Appearances?
11. Where can people find the ranch and more about you?
About Doniga Markegard
Doniga Markegard has a background in wildlife tracking, holistic management and permaculture. Along with her husband Erik and four children, Doniga lives on a coastal ranch in San Gregorio, CA.
Doniga is passionate about finding ways to regenerate lands and community through practices that build soil, sequester carbon, capture and purify water and enhance habitat.
Doniga has an immense passion for the natural world and helping others live a life of balance with the earth and all living things, leading a life of example where her own actions are deliberated into the health of the future generations.
Dawn Again Book Links and Resources
Dawn Again is currently available for pre-sale with a special, free bonus offer at donigamarkegard.com
Get "Tracking for Beginners" free when you pre-order directly through the publisher through September!
Pre-order your copy of Dawn Again through the publisher's site and get access to Tracking for Beginners, a special stand-alone 30-minute audio in which Doniga offers advice and tips to help you become more attuned to the nature around you, and the secrets and stories it holds.
Dawn Again - Tracking the Wisdom of the Wild
Earth care comes alive in this deeply moving personal story. With prose good enough to be called poetry, Doniga captures and explains the heart and soul of creation stewardship, bringing us on a profound journey of awakening and awareness.
– Joel Salatin
With chapters on food, permaculture, and more, Dawn Again dives into Doniga’s real-life experiences while equipping readers with practical knowledge.
When Doniga tracks mountain lions with Erik, a rancher, she finds herself falling in love with more than just nature. She settles down on a cattle ranch on the California coast to start a family, and has to learn how to apply the deep, unshakeable lessons of the wild to her everyday life.
Dawn Again takes readers along on Doniga’s journey: the wilderness immersion school where Indigenous elders and wildlife trackers were among her teachers, hitchhiking across the pacific northwest, the moment she first connected with a deer using owl eyes and fox walking techniques, and to Alaska where she fell in love with tracking white wolves and the rigor of wilderness survival.
Through the Pacific Northwest forests and along the rugged coastal shores of California, Dawn Again: Tracking the Wisdom of the Wild is a memoir of exploration and survival.
To learn more about Doniga and her wonderful book, visit donigamarkegard.com
Love the show? - Subscribe and Review the EatMoveLive52 Podcast
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Our podcast theme music is "Protofunk" by Kevin MacLeod of incompetech.com. Licensed under Creative Commons 3.0.
Talk soon,
Roland & Galina
Wednesday Aug 30, 2017
Wednesday Aug 30, 2017
What if I told you the easiest way to lose weight was to go to bed, not go to the gym?
Weird, but true. With better sleep, your mind and body work together to optimize hormone production, physical energy, mental energy, focus, and willpower, all leading to easier, quicker, and more sustainable weight loss.
Is sleeping better really the easiest way to lose weight?
But wait, there's more. It's not just weight loss that comes from better sleep, but productivity, more success at work and home, and great health. ...finally!
I know, no one wants to sleep more. We have things to do, and all nighters are a badge of honor. But what if you could do more things, better and faster, once you had your sleep dialed in?
Listen up and sleep smarter with Shawn Stevenson!
About Shawn Stevenson
Shawn Stevenson is the author of the international bestselling book Sleep Smarter and creator of The Model Health Show - featured as the #1 Health podcast on iTunes with over one million listener downloads every month.
A graduate of The University of Missouri - St. Louis, Shawn studied business, biology, and kinesiology, and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.
Shawn has been featured in Entrepreneur magazine, Fast Company, Men's Health magazine, ESPN, CNN, and many other major media outlets.
Links and resources
Want to sleep smarter?
Sleep Smarter is available everywhere, like Amazon.com (affiliate link) in ebook, hardcover, and even audiobook.
Kindle & Audible Bundle
Right now, you can get the Kindle version at the sale price, and add Audible narration to your purchase for just $7.49!
That's the ebook and audio for under $20! Just click the button that says "Add Audible narration to your purchase" under Amazon's purchase button.
Free Sleep Smarter Video Series
Then, be sure to visit sleepsmarterbook.com, where you can use your receipt or confirmation code to get Shawn's complete Sleep Smarter Video Series. It's a $49 value, free with the purchase of the book.
To learn more about Shawn visit TheModelHealthShow.com
Want even more on sleep? All of our best sleep resources are right here at EatMoveLive52.com/sleep
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Talk soon,
Roland & Galina
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Tuesday Jul 25, 2017
Tuesday Jul 25, 2017
We sit down without guests to update you on our latest events, where we learned about preventing and managing Alzheimer’s disease through nutrition, movement, and lifestyle.
Galina & Roland alone…
We sit down across the desk from each other – with no guests to protect us – to update YOU on what’s been happening lately.
And it’s a lot!
1:30 – Foreword Indie Gold Award for Health
Spoiler alert! We won the award we talk about in the show. If only we’d known when we recorded, but nope.
3:00 – New site, new logo
Faster site, new cool logo, new name (finally)!
4:15 – Update on our newest courses, and the Facebook Group
- Better in a Week Facebook Group
- Every BODY Moves, The Real Food Reset
- More courses coming soon!
8:30 – Retreats and Weekend Getaways are coming soon!
- What do YOU want from a retreat?
- Luxury, camping, beach, mountains,
- Family, couples, or do you want alone time?
11:45 – Galina reviews the new Vibram Furoshiki minimal shoes
Preventing and Managing Alzheimer’s disease?
17:00 – Move For Minds – The Women’s Alzheimer’s Movement
30:45 – Sleep Apnea
Love the show?
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Talk soon,
Roland & Galina
Listen, download, and subscribe using the links below
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The post Roland and Galina talk Alzheimer’s, Sleep Apnea, Awards appeared first on #EatMoveLive52.
Thursday Feb 23, 2017
Thursday Feb 23, 2017
Want to be more resilient?
Jacqueline Saszi talks us through what it means to be more resilient, from properly managing your energy, bouncing back, and having the ability to absorb high levels of change while still being productive. Cool.
Listen up, and then stop by Jacqueline’s site and contact Jacqueline to checkout your own resiliency profile!
About Jacqueline Saszi
After working in the adolescent drug and alcohol treatment field for 12 years and becoming very disillusioned, Jacqueline took a leap of faith and followed her heart from Phoenix, Arizona back to her hometown of Atlanta, Georgia. She took an administrative position with Linda Hoopes and Resilience Alliance, and thus began her journey into the world of organizational change and individual resilience.
She became certified as a professional coach, as well as completing a certification as a Personal Resilience Practitioner in 2010. In 2011, at the age of 35, she found myself with a back injury that left her disabled for months. In order to avoid major surgery, she received treatment from chiropractors and various bodyworkers, and eventually found Katy Bowman and Nutritious Movement™. After studying with Katy for 3+ years both online and in person, she completed the Restorative Exercise Specialist/Certified Personal Trainer Certification.
With her training and experience working with young people and their families, her personal commitment to health and wellness, and her training and education, she was able to start her own business and do work that she was passionate about: consulting and coaching with individuals and organizations to guide them through transition and uncertainty, and working with people to improve their physical health using Restorative Exercise and natural movement.
Links and resources
Interested in becoming more resilient?
Contact Jacqueline at her website for a free Resilience Profile and debrief. Just mention the podcast!
Jacqueline’s website is MoveThySelf.com, but she’s also found writing for MyResilenceGym.com
Jacqueline can also be found on Facebook, Twitter and Instagram.
You can also get lots of free resources at MyResilienceGym.com
Love the show? Reviews help us big time!
It only takes a minute, so if you like the show, please give us a review on iTunes, Stitcher, or Google Play.
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Talk soon,
Roland & Galina
Listen, download, and subscribe using the links below
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The post Be More Resilient with Jacqueline Saszi appeared first on #EatMoveLive52.
Tuesday Jan 10, 2017
Tuesday Jan 10, 2017
Eyes getting old?
Maybe age isn’t the problem. Maybe glasses aren’t the solution. What if you could improve eyesight naturally?
Improve eyesight naturally
Improve eyesight naturally with Claudia Muehlenweg, Bates Method Practitioner.
For Season 2, Episode 11 of the EatMoveLive52 Podcast, we take a deeper look at a subject we covered in Chapter 41 of our latest book, Eat Well, Move Well, Live Well – 52 Ways to Feel Better in a Week.
Yep, Chapter 41, and this podcast episode, are all about vision, and improving it without the use of glasses!
About Claudia
Before Claudia Muehlenweg became a Bates Method Teacher, she was a graphic designer, a field where good vision and perfect color perception are a necessity. But Claudia didn’t always have great vision.
Her interest to improve eyesight naturally came early on, because she wore glasses as a child — starting as a toddler up until the age of 15 — for far-sightedness and convergent squint (esophoria).
Like most kids with glasses, Claudia felt socially awkward, and hated not being able to see perfectly. To make matters worse, her blurry vision increased after wearing them, as did the merciless teasing in school.
As she became more active in sports, she wore the glasses as little as possible, and eventually began trying the Bates Method in the hopes of getting rid them altogether, and it worked!
No more glasses!
As a result of practicing the method from a book on her own and playing handball (hand-eye coordination), the eye doctor eventually declared that her “vision was normal and that she wouldn’t need her glasses anymore.”
By the time Claudia started college, she was a new person with new, sharper vision. Her new-found confidence ultimately helped her land a design job with one of the top advertising firms in Germany.
Much later, she decided to formally study the Bates Method and enrolled at the College of Vision Education in London, UK. In early 2010, Claudia became a Certified Bates Method Teacher. During the training, she started to teach in a low-cost vision clinic in London, as well as her own practice and have helped many people since improve their vision.
Her teaching lineage connects directly to Dr. Bates: One of her teachers, Margaret Montgomery, who has been teaching the Bates Method since 1985, was taught by Evelyn B. Sage in London, who was trained by Madeleine Fousset, a student of Dr. Bates. Claudia’s other teacher, Aileen Whiteford, is an expert in binocularity and eye dominance, something Bates himself didn’t focus on. With both the Bates teachings and the knowledge she gained in eye fusion and dominance from Aileen, she has the expertise to work with all kinds of eyesight challenges.
Disclaimer
The information to improve eyesight naturally discussed in this podcast is for educational and informational use only and is not meant to replace medical advice. Do not order reduced strength glasses online without consulting an eye care professional or educating yourself about basic principles of eyesight and measurement of diopters. Without proper understanding of how to lower your diopter strength and how to read prescriptions, you can do more harm than good. But know that in the end, nobody cares about your eyesight as much as you do. Knowledge is power. Use this information to ask your optometrist the questions they don’t like to hear. And while this seems obvious, we want to make sure: Never drive a vehicle with reduced power lenses if they don’t give you at least 20/40 vision.
Links and resources
Interested in ways to improve eyesight naturally?
Download a FREE Eyesight Improvement Booklet on Claudia’s website: BatesVision.com
Claudia can also be found on Facebook, Twitter and Instagram.
Roland & Galina’s book, Eat Well, Move Well, Live Well – 52 Ways to Feel Better in a Week
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