The Masters Athlete Survival Guide

Send us Fan MailA one minute mindset reset to start your week off right@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA One Minute Reset to Help You Dominate the Upcoming Week@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe record from the Arnold Sports Festival and use open-ended questions to get honest about meaning, friendship, and what we want our lives to add up to. The talk goes from jokes to real “old man wisdom” on leadership, legacy, aging, and staying in the game as masters athletes. • moments we look back on and smile, from family milestones to shared stories with friends • “meaningless” activities reframed as recovery, connection, and stress relief • traits of leaders we admire, especially humility and empowering others • the legacy we want to leave through service, caring, and showing up • what we will not regret, including risks taken and sport-driven community • family histories that shape scarcity mindset, resilience, and survival • energy, self-belief, and how humility can help or hinder us • desire as a window into priorities, from travel dreams to pain-free training • staying authentic to goals through accountability, flexibility, and returning after setbacks • lessons learned about mortality, time, and refusing to give up on ourselves If you enjoyed this episode and you'd like to help support the podcast, please share with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide. Now get off our lawn, you damn kids.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA one minute reset to start your week off right!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA one minute reset to start your week off right!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe sit down with Bruce Young, a 62-year-old, four-time CrossFit Games athlete, to unpack the mindset, coaching, and habits that keep masters athletes sharp and improving. From GNAT to PAT, process over results, and training failure states, we map a clear way to compete stronger at any age.• finding the sport you love and committing• building a tribe that normalises success• separating results goals from process goals• replacing negative automatic thoughts with positive ones• writing the target number before the lift• pre-competition centering and gratitude rituals• practicing failure states to handle chaos• coaching that confronts habits and expands ceilings• heat, humidity, and environmental prep as an edge• applying athletic mindset to parenting, music, and workIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival GuideNow get off our lawn, you damn kids@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA one minute reset to start your week off right!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA one minute reset to start your week off right!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe question the line between hurt and injured, then map a practical way to keep training after 40 without quitting. Warmups become diagnostics, mobility turns into insurance, and goals give way to systems that keep you consistent and strong.• defining hurt versus injured for masters athletes• using warmups to detect red flags• avoiding hidden compensations and imbalances• mobility and prehab as first training block• simple tools for resilient joints and core• intelligent modifications to keep momentum• systems over brittle outcome goals• when to consult PT, coach, or doctor• accessory work that protects weak links• how to adapt without stopping completelyIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe sit down with veteran NFL and college strength coach Joe "Big House" Kenn to talk about what actually keeps athletes strong as they age and why the basics beat the flashy tools. We dig into Block Zero, the Tier System, and the mindset shift that helps masters athletes train hard without chasing who they used to be. • Joe Ken’s coaching background across college football and the NFL • why mobility, stability, and simple positions come before heavy loading • Block Zero as an on-ramp for athletes who are not ready to lift hard • masters athletes as “100% of who you are today” rather than a comparison to past PRs • preactivity preparation with bands, activation, and readiness work as non-negotiable • how language changes effort: preparation progression sets instead of warm-up sets • the Tier System as exercise choice and order, not a single periodization style • adapting training to time available and injury history • strongman, armlifting, grip strength, and staying in the game without catastrophic risk If you enjoyed this episode and you’d like to help support the podcast, please share it with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide. @masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailA one minute reset to start your week off right!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe tackle caffeine habits, realistic training for masters athletes, and why processes often beat goals when consistency matters most. The thread is accountable moderation: push just past comfortable, track what matters, and build systems that last.• dialing back caffeine and understanding tolerance• energy drink choices vs coffee and pre-workout timing• processes as a foundation for sustainable progress• realistic goals, discipline and avoiding all or nothing• bodyweight basics for balance and fall prevention• 80 percent training and knowing when to stop• interval ideas, walking meetings and daily movement• journaling, wearables and personal data for feedback• accountable moderation as the long term strategy• caffeine’s possible impact on blood sugar and sleepIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Master's Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe share how training saved Ty’s life after a brutal car crash, then unpack the mindset, habits, and community support that carried him through recovery and back to service. We also break down Muay Thai lessons, youth coaching, and The MYCROBIG Project’s blueprint for turning ideas into impact.• fitness as protective armor after 40• injuries, setbacks, and rebuilding identity• fixed mindset versus growth mindset• Muay Thai conditioning and core endurance• coaching kids’ minds before mechanics• MYCROBIG intake, LLC and 501c3 support• Destination We, camps, and a new school• authentic self, legacy, and daily disciplineIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe welcome Shannon Duvall, a philosophy professor turned martial artist and coach, to explore how community, grit, and simple routines can change a life. From founding a dojang in ten days to competing in Filipino stick fighting, she shows how showing up builds confidence at any age.• school is people, not a building• starting martial arts as a parent alongside kids• parking-lot plan that launched a new dojang• how Kali works, from armor choices to ring control• talent vs trainability and learning through feedback• running, long COVID, and identity shifts• coaching with care, critique as belief• belts and stripes as motivation for kids• Silver Sticks, canes, and practical self-defense• aging strong through footwork, balance, and community• turning disappointment into hard work• confidence as the real outcome of trainingIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide. Now get off our lawn, you damn kids.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe unpack the gap between weekend intensity and weekday inactivity, then lay out a practical path for masters athletes to build consistency, protect joints, and keep playing longer. Mobility, skill practice, and short strength-conditioning sessions turn fear into confidence.• defining weekend warrior versus competitive athlete• risks from sedentary weeks and sudden intensity• mindset shifts after 40 and fear of injury• why consistency outperforms intensity for longevity• mobility as daily warm-up and real-life strength• blending carries, sleds, and sandbags for safe conditioning• simple frameworks: circuits, Tabata, and short sprints• skill practice over ego lifts to prevent dumb injuries• how hard to train using 70% effort and reps in reserve• setting three to four weekly touchpoints for progressIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe break down why stiffness after long days of sitting feels worse than soreness, how short movement breaks change posture and breath, and which recovery methods actually help athletes over 40. Morning vs evening workouts, heat vs cold, and the non-negotiables of hydration, protein, sleep.• remote work posture and breathing impacts• difference between stiffness and soreness• movement breaks, standing desks, walking treadmills• ten-minute walks as a daily anchor• dynamic warm-ups and kettlebell prehab• morning versus evening training trade-offs• hydration, electrolytes, and alcohol as a diuretic• heat, cold, compression, percussion tools• avoiding recovery overload and placebo traps• cooldown sets and active recovery• deloads and consistency over intensity• recovery myths: ice baths, stretching, no pain no gainIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide. Now get off our lawn, you damn kids.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe unpack why a Masters Athlete Survival Guide matters and map out a smarter path for training after 40. Between laughs and whiskey tastings, we outline recovery-first programming, mindset tools, and realistic goals that survive busy lives.• why training after 40 needs a new guide• injury prevention and strategic recovery• filtering bad advice and AI-fueled fitness noise• six pillars: recovery, life integration, progressive adaptation, technical skill, personalized programming, mind-body balance• sustainable goal setting and milestones• dealing with setbacks and getting back on plan• upcoming guests on mindset and mobility• listener homework to shape future topicsIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe share a new year mindset shift: stop chasing results and build systems that make progress unavoidable. We offer simple ways to start at the gym, reduce fear, and turn small habits into a lasting routine, with a nod to Atomic Habits for practical guidance.• why goals often fail without systems• how to design small, repeatable habits• practical first steps for the gym• using staff and simple plans for confidence• leveraging AI to draft a basic routine• making progress with low friction actions• reframing outcomes as outputs of systemsIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe riff on how YouTube became our most useful training partner and where it can lead you astray. From fixing a good-morning deadlift to building finger strength and dialing recovery, we share channels worth your time and the BS meter every masters athlete needs.• using video to improve deadlift setup and bar path• climbers’ methods for finger and tendon strength• warm-up volume for longevity and pain control• simple hydration and electrolyte habits• spotting fake weights and risky advice• tailoring popular programs to masters needs• caffeine strategy without the crash• building a personal system from curated channelsIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailAdriane Wilson joins us to show how daily mobility, honest intensity, and smart recovery keep a world-class thrower competitive as a masters athlete. We unpack her one-hour training template, nutrition resets, and the lessons she brings from coaching the Warrior Games.• Adrian’s path from collegiate throws to Highland Games world titles• Why twenty minutes of mobility anchors a one-hour session• Simple warm-up primers that raise heart rate and pattern the lift• Managing a “spicy” hip with blocks, variations and RPE• Season planning for strength early, speed late• Compression, massage, sleep and hydration as recovery pillars• Food triggers, alcohol and honest macro tracking• Underfueling risks for masters athletes• Coaching adaptive athletes and seated throws at Warrior Games• How to get involved with adaptive sport and resourcesIf you enjoyed this episode and you'd like to help support the podcast, please share with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe drive home from a strongman meet and dig into why traveling to compete after 40 sharpens focus, grows community, and raises your game. Real stories of grit, the difference culture makes, and how to handle costs, logistics, and recovery without losing the joy.• why travel builds sharper focus and intent• meeting new athletes who push different gears• lessons from a truck pull and teen tenacity• sharing technique across strength sports• culture, charity, and choosing the right meet• costs, packing lists, and recovery on the road• training deadlines that drive consistency• sportsmanship over showboating• building partnerships and long-term communityIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a reviewTo catch all the latest from us, you can follow us on Instagram at Masters to Athlete Survival GuideNow get off our lawn, you damn kids@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe weigh the tradeoffs between chasing lifetime PRs and training to stay strong for decades, then land on a simple rule: let longevity set the frame and let smart, contextual PRs keep you hungry. Strain becomes the guide—enough challenge to adapt, not enough to break.• setting longevity as the framework and performance as fuel• defining “strain” as appropriate challenge across sports and life• redefining PRs by age, bodyweight, and context• building capacity: gas tank, bone density, joint resilience• warm-ups, recovery, sunlight, nutrition as longevity levers• listening to your body and auto-regulating effort• competing with yourself rather than chasing others• planning seasons, stacking small wins, finding a tribe• using coaching and accountability to sustain habitsIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailDr. Erik Jensen bridges the gap between medical science and strength training wisdom, sharing insights from his dual perspective as an anesthesiologist and competitive strongman at age 55.• Trained in Buffalo and worked at Erie County Medical Center as an anesthesiologist for decades• Found weightlifting during college, used it as stress relief during medical residency • Competed in powerlifting before transitioning to strongman competition• Weighs under 200 pounds but competes successfully against much heavier athletes• Set a goal to own the world record in deadlift for the over-80 age class• The mental health benefits of intensive training: "The harder I beat my body, the quieter the voices in my head became"• How strongman training naturally incorporates the conjugate method through implement variety• Why physicians typically have poor knowledge of strength training and exercise science• The importance of training smarter but not necessarily easier as we age• Why protein supplementation is overhyped compared to actual resistance training• Effective supplements with scientific backing: creatine, caffeine, and occasionally beta-alanine• Finding enjoyable activities is crucial for long-term exercise adherence• The social aspect of training becomes increasingly important as we age• Exercise should involve some degree of "strain" to activate physiological mechanismsFind something you enjoy that gets you moving. Medical evidence clearly shows that movement reduces hip fractures, spine fractures, stroke and heart disease rates – and the more movement, the better the outcomes.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWe chat with Denny Labresh, founder of Valkyrie Strength Team, about thriving in strength sports after 40 and his journey from basketball player to successful strongman competitor and coach.• Denny shares how he transitioned from basketball to strongman in his late 20s and is now hitting lifetime PRs at age 41• The evolution of strongman from showcasing athletes from other sports to becoming its own codified discipline with specialized athletes• Why recovery becomes the most critical factor for masters athletes compared to younger competitors• Training philosophy changes for masters: intense but less frequent training (3 days/week) versus high volume for younger athletes• The importance of weighted carries like sandbags and husafell stones for developing functional strength for all masters athletes• How Valkyrie Strength Club developed from making equipment during the pandemic to providing high-quality, affordable strongman gear• Denny's coaching approach focuses on teaching independence and progression rather than creating dependency• Online coaching benefits: more economical, provides accountability while promoting independence• Key advice for masters athletes: "Enjoy the process" and remember why you fell in love with the sportFind Denny and Valkyrie Strength at valkyriestrengthclub on Instagram or valkyriestrengthclub.ca online.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailScott Fike shares the inspiring story behind the Love Like Ben Foundation and its annual strongman charity event honoring his son's memory while raising funds to help children afford sports participation. What began as a heartfelt tribute has grown into a thriving community event raising over $17,000 this year to provide equipment, memberships, and tuition assistance to young athletes in need.• Detailed recap of the four main competition events: Circus Dumbbell, Sandbag Over Bar, Seated Arm Over Arm Sled Pull, and Hummer Tire Deadlift• The event's accessible approach allowing athletes across nine divisions to participate• Incredible community support from sponsors like Serious Steel Fitness and Valkyrie Strength• Beautiful custom metal awards created by Wicked Welding and Fabrication• Pain Face Photography's professional documentation of the event• The Benjamin Fike Memorial Award given to individuals embodying Ben's spirit of making people smile• This year's successful fundraising total of $17,000 gross, with approximately $14,000 going directly to the foundationVisit lovelikeben9.com to learn more about the foundation, donate, or apply for a grant if you know a young athlete who needs financial assistance to participate in sports.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailDr. B, a chiropractor specializing in Active Release Technique (ART), shares revolutionary perspectives on healing, mitochondrial health, and optimizing athletic performance after 40 through understanding the body's electrical systems.• Active Release Technique (ART) targets "stuck" soft tissues by shortening muscles, applying pressure, and having patients actively move through treatment• Red light therapy creates free electrons in the body through interaction with cytochrome c oxidase, supporting mitochondrial health without extra calories• Seasonal eating matters because out-of-season foods create a "circadian mismatch" in our bodies• Morning sunlight entering the eyes triggers production of dopamine and other neurotransmitters critical for muscle function and recovery• DHA from seafood (especially oysters) helps create electrical currents in the body essential for healing• Blue light, 5G networks, and modern technologies can cause calcium efflux from cells, creating voltage drops• Getting outside at sunrise is crucial as the first frequencies of light unlock iron to properly carry oxygen• Vitamin D supplements cannot replace the complex biological processes triggered by natural sunlight• Mitochondrial health may be more important than muscle mass for longevity in athletes over 40If you're dealing with persistent injuries or performance plateaus, consider exploring Active Release Technique and Dr. B's approach to light, nutrition, and electromagnetic sensitivity as complementary pathways to conventional treatment.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailScott and John conduct an extensive taste test of ready-to-drink protein beverages, sampling over 15 different products to provide honest reviews and insights for athletes looking to supplement their protein intake.• Tasting proteins from brands including RedCon MRE, Premier Protein, OWYN, Iso Pure, Lean Body, Fair Life, Muscle Milk, and Quest• Evaluating taste, texture, aftertaste, and overall experience on a scale of 1-10• Discovering that plant protein options (particularly pea protein) ranked lowest in palatability• Testing clear and carbonated protein options as alternatives to traditional milky shakes• Finding Quest Protein Milkshakes (45g protein) ranked highest across all flavors tested• Comparing protein drinks to protein bars for different usage scenarios and portability• Discussing the benefits of different protein options for various workout situations• Noting most products now feature improved taste and minimal sugar compared to older protein drinksIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review. To catch all the latest from us, you can follow us on Instagram at masters athlete survival guide.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailMasters athletes develop superior mental approaches to competition that extend beyond physical abilities, transforming how they handle stress, manage competition strategy, and maintain motivation when facing younger opponents.• Age brings better stress resilience and adaptability during competition• Younger competitors often win warm-ups but struggle with competition pressure• Veterans take time for proper setup and technique, even when under time constraints• Masters athletes compete against themselves more than others• Body awareness and spatial recognition become competitive advantages with age• Competition mindset can transfer to professional and personal challenges• Having supportive training partners and community enhances performance at any age• The mental ability to work through physical pain builds transferable life skills• Crowd energy can provide a 10% performance boost during competitionsJoin us next time when we'll bring in an expert to discuss specific mental techniques and strategies that can help athletes of all ages improve their competitive mindset.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailJohn and Scott take a reflective journey through their first 30 podcast episodes, highlighting the most impactful guests, meaningful lessons, and surprising revelations they've encountered.• Mike Saffell's posturology techniques have proven remarkably effective for Scott's shoulder issues, providing pain relief when medical experts suggested surgery• Claire Shorenstein's nutrition advice about incorporating strategic carbs has challenged their longstanding beliefs and yielded positive results• Stories from stone lifters Sean Urquhart and John "Rockman" Johnson revealed the rich cultural history behind natural stone lifting traditions• Candice's incredible mental fortitude across multiple athletic disciplines exemplifies the "don't fucking stop" mentality essential for Masters Athletes• Jesse Titus's ongoing resilience through tremendous personal challenges continues to inspire them• Dan John's practical wisdom about finding even 15 minutes for training has been transformative • The pickleball episodes highlighted how every Masters Athlete has a compelling story regardless of their discipline• The importance of community and "finding your tribe" has emerged as a crucial theme across all episodes• Future plans include revisiting their protein bar taste test and exploring the concept of standards versus goalsJoin us August 2nd for the Love Like Ben Strong Person Competition at the OFG compound, featuring circus dumbbell, sandbag over bar, tire deadlift, and arm over arm sled pull events.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailScott Fike shares his journey toward the USS Masters National Strongman Competition and why this might be his last year competing at this level despite his previous success as a silver medalist.• Training for five grueling events including a 650-pound yoke carry, 550-pound frame carries, frame deadlifts, bag throws, and log clean and press• Working around significant shoulder injuries that doctors warn will eventually require replacement• The importance of having a supportive community and training partners who understand your goals• How focusing on ancillary exercises and movements can improve main competition lifts• The mental fortitude required to continue training despite physical limitations• Why proper programming and technique adjustments can make a significant difference for masters athletes• The competitive advantage of registering early to go last in competition• Balancing the desire to win with the reality of aging and physical limitations• The value of having someone else handle programming to remove decision fatigue• Understanding that some days will be harder than others but consistency is keyOur mantra for masters athletes pursuing challenging goals: "Don't fucking stop."@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailJohn and Scott welcome a unique guest to the podcast—an AI assistant named Hal—who shares evidence-based training, nutrition, and recovery strategies specifically designed for masters athletes.• Nutrition recommendations for masters athletes, with specific protein targets of 1.2-1.5g per pound of body weight• Hydration strategies, including electrolyte needs before, during, and after competition• Competition day fueling approaches for maintaining energy through long events• Top five evidence-based supplements for athletes over 40• Common injuries among masters athletes and practical prevention strategies• Warm-up protocols for those with existing joint issues• Music's impact on performance, with recommendations for motivational classic rock• Mental resilience techniques, including visualization and mindfulness practices• Recovery strategies for immediately after competition • Proper shoe selection for different training modalitiesThanks for listening! If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailCandice Dutko, owner of Achieve Wellness and Fitness in Mountaintop, Pennsylvania, shares her remarkable journey from 220 pounds to becoming both a competitive strongwoman and ultra-marathon runner with a mindset of "just keep moving."• From unhealthy lifestyle to fitness professional after being invited to a Spartan Race with friends• A broken leg caused by her dog became the turning point in her fitness consistency• Trains simultaneously for seemingly opposite disciplines: strongman competitions and ultra marathons• Working with a mindset coach to develop mental strategies for pushing through physical barriers• Creating a gym environment where women of all ages discover their strength, many lifting for the first time• Hosting women-focused strongman competitions with accessible events for beginners• Preparing for a 24-hour ultra-marathon with a goal of 120 miles• Using "systems checks" during endurance events to assess if she can continue• Emphasizing that "you can have excuses or you can have results, but you can't have both"• Showing clients what's possible by leading by example in multiple fitness disciplines@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailJohn Katalinas hosts a candid conversation with Mike Nowicki and Dale Wittlief about aging, health challenges, and finding community through sports in midlife and beyond.• Mike shares his experience retiring from banking right before COVID hit, disrupting his plans for an active retirement• Dale reflects on his 39-year career before starting his own business• Both guests open up about their pickleball journey and how the sport has connected them with a welcoming community• Dale courageously shares his recent medical emergency with BPH (Benign Prostatic Hyperplasia) and urges men not to ignore prostate symptoms• The group discusses dietary changes needed when managing health conditions like diabetes and prostate issues• Conversation highlights how tomatoes (high in lycopene) and reducing red meat can support prostate health• John explains how continuous glucose monitoring transformed his diabetes management• The men reflect on the importance of staying active despite aging challenges• All three emphasize the mental health benefits of finding community through recreational sports• The episode concludes with a powerful message about gratitude and appreciating the ability to remain activeIf you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on social media, or leave a review. Follow us on Instagram at masters athlete survival guide.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailClaire Shorenstein MS RD CSSD, registered dietitian and board-certified sports dietitian, joins us to share evidence-based nutrition strategies for masters athletes of all types, debunking common myths while offering practical guidance for optimal performance.• Difference between registered dietitians (RDs) and nutritionists – RDs complete extensive education, unpaid internships, board exams and continuing education• What "being fueled" actually feels like – energy to complete workouts, proper recovery, stable mood, and good sleep quality• Caffeine can be beneficial as a performance aid but shouldn't replace proper nutrition• Under-fueling impacts hormones across all ages and genders, not just women in midlife• Food journaling without calorie counting helps identify patterns and nutrition gaps• Most people feel best eating every 3-4 hours with strategic snacks• Carbohydrates remain essential for performance, particularly for high-intensity efforts• Experimenting with nutrition changes should be done gradually with attention to how your body responds• Proper fueling involves getting ahead of hunger, especially during competition days• Pre-competition nutrition should be planned carefully based on timing and individual toleranceCheck out Claire's podcast, Eat for Endurance, as well as her free resources at eatforendurance.com, including nutrition guides and her affordable membership program.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailKyle Sheridan, powerlifting coach and gym owner, shares valuable insights on how masters athletes can safely and effectively engage in powerlifting to maintain strength and mobility as they age.• Mental strength is a common denominator among successful masters athletes• Recovery is crucial - most masters athletes benefit from training only 3-4 days per week• One of Kyle's 50+ female athletes broke world records deadlifting 529 pounds• Powerlifting movements help build skeletal muscle and improve balance to prevent falls• Protein intake should be 0.8-1g per pound of bodyweight for strength athletes• Creatine monohydrate (5-10g daily) is recommended for all strength athletes• Competition provides motivation and goals - the powerlifting community is extremely supportive• Post-competition recovery should include at least a week off from barbell movements• Food preparation doesn't need to be complicated but should be sustainable• Masters athletes shouldn't fear starting powerlifting - it's never too late to beginFollow Kyle on Instagram @sheridanstrength or visit thestrengtcrew.com to learn more about his coaching services.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailMark Thill shares his lifetime journey as a dedicated athlete across multiple sports and how his passion for excellence became the foundation for his coaching philosophy. His story exemplifies how maintaining athletic pursuits throughout life can lead to extraordinary physical capabilities even in our 60s.• Beginning with basketball in sixth grade and developing a 44-inch vertical jump through persistent practice• Competing in arm wrestling using innovative training techniques like bicycle inner tube resistance training• Experiencing windsurfing as a true addiction that occasionally required divine intervention to moderate• Developing profound training wisdom including resting heart rate monitoring and listening to body signals• Discovering the power of proper nutrition for recovery after physically demanding activities• Finding unexpected rehabilitation through pickleball after foot surgeries left him with limited mobility• Coaching others with an approach focused on meeting athletes where they are rather than imposing rigid standardsThe journey matters more than the destination. Mark emphasizes that his most euphoric moments haven't been his personal achievements, but rather helping others improve physically, emotionally, and spiritually.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailCheck out John's YouTube channel Empowered Strength and IG @empowered strength for more of his ideas and insightsJohn Odden shares his journey as a Highland Games competitor, fitness professional, and movement enthusiast who's discovered the key to athletic longevity after 40.• Background in healthcare, cardiac rehab, and multiple strength sports including Highland Games and stone lifting• Importance of technical precision in training as we age to reduce wear and tear on the body• Moving in all directions and planes to maintain mobility and function• Training more frequently but with shorter, more focused sessions• Combining structured training with unscripted play to maintain athletic joy• Prioritizing animal-based nutrition with strategic carbohydrates for performance• Finding your optimal body weight for both health and athletic performance• Taking a mindful approach to supplementation focused on basics like creatine and magnesium• Including family in health and training goals creates sustainable lifestyle changes• Maintaining childlike movement curiosity while respecting your body's changing needsStay tuned for a future episode including John's guide on realistic weight cutting for competitions that works for both men and women.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailJohn "Rock Man" Johnson shares his journey from childhood athlete to desk job worker to internationally connected stone lifter, revealing how this ancient practice transformed both his physical strength and mental resilience.• Early athletic career playing baseball and football before losing interest in fitness during young adulthood• Family connection to Hollywood through uncle Pat Johnson, martial arts expert and fight choreographer for films like Karate Kid• The pivotal moment when seeing an unflattering photo prompted his return to fitness• Discovering rock lifting by chance while hiking in the woods• Finding mentors like Ross Enemayat, Bud Jeffries, and Scott Sonnen who shaped his fitness philosophy• How stone lifting helped him develop mental toughness during challenging life transitions• Connecting with a worldwide community of stone lifters through social media• The various cultural traditions of stone lifting found across Scotland, Ireland, Asia and beyond• His ongoing quest to discover a historic Erie Canal lifting stone during the canal's bicentennial year• The technical aspects of approaching and lifting awkwardly shaped natural stonesJoin us outdoors this spring to experience stone lifting firsthand and connect with this ancient test of strength!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailThis episode explores the inspiring journey of Jesse Titus, who shares his experiences as a master's athlete facing health challenges, including an AFib diagnosis. The conversation emphasizes the importance of community support, mental resilience, and adapting one's athletic goals for sustainable well-being and longevity. • Jesse's background and athletic journey, transitioning from strongman competitor to mindful athlete • The significance of community in supporting athletic growth and health • Personal health challenges, including Jesse's diagnosis of atrial fibrillation (AFib) • Navigating the balance between competing and caring for one's body • Setting new fitness goals while focusing on long-term health and well-being • The power of sharing experiences and learning from one another in the athletic community • Encouragement for listeners to prioritize their health and seek help proactively If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailJimmy Scaringi, owner of Synergy Hyperbaric shares how high-pressure oxygen therapy, infrared saunas, cold plunging, and red light therapy can dramatically accelerate healing and recovery for athletes over 40. These science-backed modalities stimulate stem cell production, increase telomere length, and improve mitochondrial function to potentially reverse aspects of biological aging.• Hyperbaric oxygen therapy pushes oxygen into blood plasma instead of just red blood cells, allowing it to reach oxygen-starved connective tissues• A 2017 study showed 60 hyperbaric sessions increased telomere length by 30% while boosting natural stem cell production up to 8x• Infrared sauna use 2-3 times weekly can reduce all-cause mortality by 20-30%, while 4-5 times weekly can reduce it by 50%• Cold plunging activates brown fat metabolism and releases cold shock proteins that reduce inflammation• Contrast therapy between hot and cold creates cardiovascular benefits without joint impact• Red light therapy stimulates collagen production and optimizes mitochondrial function at the cellular level• Even a 5% reduction in oxygen to brain mitochondria can cause anxiety, depression, and brain fogVisit Synergy Hyperbaric in Western New York to explore how these modalities could transform your recovery and performance as a masters athlete.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailThis episode highlights Kathy's inspiring journey into pickleball after significant health challenges, illustrating that it's never too late to embrace an active lifestyle. Through her story, we explore the importance of community, confidence, and the joys of movement for those over 40. • Kathy’s background and the health challenges she faced • The transition from limited activities to playing pickleball • The role of community in fostering confidence and connection • Benefits of staying active for recovery post-surgery • How sports enhance personal growth in various aspects of life • Finding the balance between competition and enjoyment in sports@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailBONUS A roundtable discussion (Sorry about the audio quality) Today, we share our adventures and insights from the Arnold Sports Festival, reflecting on how age impacts athletic performance. The festival celebrates diversity in sports and showcases the inspiring narratives of seasoned athletes. • Exploration of the Arnold Sports Festival atmosphere • Highlights from impressive athlete performances • Observations of unique sports events like axe throwing • Insights into the fitness industry's evolution • Personal reflections on the impact of community and camaraderie • Discussion on humorous moments and unexpected encounters • Importance of adapting to age while staying competitive • Acknowledgment of nutrition, recovery techniques, and their relevance • Future plans for continued exploration in fitness and health Call to Action: If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. @masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailListen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9aCheck out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPENhttps://danjohnuniversity.com/Discover the transformative power of sleep with the insightful Coach Dan John, who shares his wisdom on how crucial rest is for both athletic success and everyday life. Coach John explains how enhancing sleep quality can significantly improve athletic performance, reduce body fat, and increase focus. He shares practical strategies, including meditation techniques and sleep-enhancing apps, alongside travel-friendly tools like the Musicozy blackout mask, ensuring you never compromise on quality rest, even on the go.Unlock the potential of walking as a powerful ally in your fitness journey, especially when paired with strength training. We discuss how something as simple as a 10-minute walk post-meal can kickstart fat loss by utilizing free fatty acids. From years of balancing weightlifting with life's demands, we share how minimalistic training approaches, focusing on essential exercises such as squats and snatches, can lead to remarkable athletic achievements without the need for extravagant facilities or equipment.For those seeking holistic well-being, the episode offers valuable insights into balancing fitness with broader life priorities. Coach Dan John delves into his personal journey of maintaining health and longevity, emphasizing the role of varied activities and adequate rest in a sustainable fitness regimen. We also explore the rejuvenating benefits of saunas, sharing personal experiences and preferences for individual wellness choices. Join us for a conversation filled with wisdom and practical tips on leading a balanced, fulfilling life, both in and out of the gym.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailTransitioning into life beyond 40 doesn't have to be complicated. Coach Dan John shares his actionable, science-backed strategies for maintaining health, vitality, and happiness as we age. • Importance of quality sleep and relaxation techniques • Essential dental and medical care routine • Simple skin and hair care practices • Effective daily supplementation habits • Diverse and healthy dietary regimen with intermittent fasting • Importance of consistent physical activity • Insights into a typical day in Coach Dan John's life • Call to action: share the episode and follow us on InstagramListen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9aCheck out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPENhttps://danjohnuniversity.com/@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailListen to Coach Dan John's Podcast https://open.spotify.com/show/6iQUODyzsCIKcLKkzWUG9z?si=1cca00deeec44f9aCheck out Dan John University for highly customized workouts and a myriad of resources (including Mass Made Simple) with a discount for our listeners using code ESPENhttps://danjohnuniversity.com/Alongside the legendary Coach Dan John, we unpack the joys and challenges of training as a Masters athlete, especially for those of us over 40. Our conversation flows from the rigors of training through Buffalo winters to the transformative impact of Dan’s program, "Mass Made Simple," which reignited John's athletic fire.We’re joined by a remarkable guest whose life story is as compelling as it is inspiring. Growing up as the youngest in a military family, he found his calling in weightlifting, spurred on by his older brothers. His journey led him to excel in discus throwing, earn a Fulbright scholarship, and become a professor in both religious studies and strength and conditioning. Now, at 68, he continues to compete and coach, instilling young athletes with a passion for the sport. His reflections on family, community, and legacy are not just stories but a testament to a life driven by purpose and resilience.Our discussion ventures into the evolution of storytelling within the fitness industry and the complexities of nutrition. We challenge the oversimplified "calories in, calories out" model, offering insights from experts like John Barban and Brad Pilon. We emphasize the critical role height plays in dietary needs and share practical strategies for maintaining a balanced diet. As we close this episode, Coach Dan John leaves us with his three pillars of fitness: fat loss, muscle gain, and a touch of Irish whiskey. Subscribe and join us for part two, where we continue to explore these essential themes and more.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailCurious about the secret to staying youthful and active well into your 60s? Discover it through the vibrant athletic journey of Frank Collins, an operations manager and pickleball enthusiast who shares his love for racquet sports. With memories of sibling rivalry fueling his competitive spirit, Frank's stories reveal how engaging in sports can not only extend your lifespan but also attract a diverse community of players of all ages. Whether you're 30 or 80, the pickleball court has a place for you.Let's talk about the unexpected benefits of exercise, from surprising strength gains in later life to the profound social connections that develop through shared sweat and effort. Our discussions highlight the unique bond formed at the gym between a father and his son, and we tackle the real-life challenges of maintaining health amidst work travels. With personal anecdotes about managing type 2 diabetes and overcoming weight gain, the conversation sheds light on how regular exercise boosts not just physical health but confidence and social skills too.From the camaraderie found in competitive cornhole games to the thrill of social pickleball matches, this episode underscores the importance of building community through fitness and sports. We explore how maintaining an active lifestyle can enhance reaction time and leg strength, contributing to a healthier, longer life. With stories full of humor and candid reflections, we emphasize the crucial role of physical fitness, alongside the perils of overindulgence in supplements and energy drinks, in ensuring well-being as we age. Join us for an engaging look at how lifestyle choices shape our health and happiness.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailPrepare for an extraordinary journey into the world of stone lifting with our special guest, the legendary Sean Urquhart. Known for his prowess in strongman competitions, Sean shares his incredible adventures from the Columbus Oktoberfest event to his ambitions of conquering the Hussafell Stone in Iceland. Through laughter and insightful stories, we tap into the camaraderie and community spirit that make strength sports such a captivating pursuit.Unlock the secrets to mastering stone lifting as we discuss innovative training techniques that draw inspiration from the Highland Games. Our conversation explores the transformative power of a Westside Barbell training split, which challenges both mind and body with its heavy and speed days. Together, we celebrate the raw power of natural stones, the vital role of the posterior chain, and the unwavering family support that turns a garage into a stone lifter's paradise.Embark on a global adventure as we explore the rich cultural tapestry of stone lifting traditions across the world. From the volcanic landscapes of Iceland and Sweden to the historic stones of Lockport, New York, each story is a testament to the passion and dedication of the stone-lifting community. We blend family vacation anecdotes with historic quests, adding a humorous twist to our tales. Join us for a fascinating exploration of human strength, cultural heritage, and the delightful charm of local treasures like Grandpa's Cheese Barn.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailWhat does it take to thrive as a masters athlete, especially when you're past 40? Join us in a lively conversation with our special guests, Marc and Dominic, also known as Gimli, who uncover the secrets behind a fulfilling athletic life beyond the prime years. Dominic shares his unique transition from martial arts to the Highland Games, narrating the unexpected thrill of his first caber turn, thanks to the mentorship of John Katalinas. Their stories are a testament to the camaraderie and community spirit that propel us to overcome personal hurdles and achieve our fitness dreams.The vibrant world of the Highland Games comes alive as we explore the balance between competition and celebration. Laughter and support go hand in hand as we recount amusing anecdotes like the Hercules Hold at Oktoberfest, illustrating how a supportive community can transform even the toughest challenges into joyous memories. Marc shares the unforgettable experience of completing a grueling task with the encouragement of his peers, highlighting the unique bonds that form through shared trials, lighthearted teasing, and mutual growth.As we touch on health considerations for older athletes, from medication use to muscle maintenance, we emphasize the power of resilience. The journey of restarting fitness routines after setbacks is filled with insights, including small steps like post-dinner walks. We also dive into the ambitious goals within our community, like lifting the legendary Husafell stone in Iceland. With a nod to the illustrious achievements of older athletes like Odd Haugen, we celebrate the strength of community, the excitement of setting personal milestones, and the joy of pursuing physical challenges, all while staying active and inspired.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailCrossFit coach extraordinaire Natalie Rankine joins us on an empowering journey into the world of masters athletes, defying stereotypes and proving that age is no barrier to fitness. With her deep expertise, Natalie enlightens us about the unique motivations and challenges faced by older athletes who begin their fitness journey later in life. From health scares to the quest for longevity, we uncover the stories of courage and determination that inspire these athletes to embrace a healthier lifestyle against all odds.We dive into the personal narratives of athletes living with type 2 diabetes, exploring how physical activity becomes an essential part of their health management. Natalie shares her coaching wisdom, emphasizing the transformative power of strength training, especially for women. We celebrate incredible successes, like Brian's progression from struggling with a sit-up to becoming a steadfast gym-goer, and explore how scaling workouts and community support play crucial roles in fostering an inclusive and motivating gym environment.This episode also highlights the diverse backgrounds of athletes in our masters conditioning program, emphasizing the blend of former Olympic weightlifters and first-time exercisers. The stories of Randy, Karen, and others reveal the humor, perspective, and resilience that help older athletes redefine their fitness goals. We discuss the importance of embracing discomfort for personal growth and how a supportive community can be the backbone of fitness success. Join us as we promote a practical fitness approach, encouraging older adults to maintain their independence and confidence through dedicated physical activity.@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night 

Send us Fan MailEver wonder if your go-to protein bar is secretly a sugar trap? Join us as we promise to uncover the truth behind these so-called health snacks. Scott Fike and I, John Katalinas, embark on a spirited taste-test journey through the colorful world of protein bars. From Gorilla Bar to Built Puff Bars and even meat-based options, we critique the good, the bad, and the sugary pitfalls. With Scott's emphasis on taste and dietary restrictions and my scientific approach focusing on protein and carbs, our candid discussions are packed with humor and insightful banter that will leave you questioning your own protein bar choices.Our exploration doesn't stop with conventional flavors. We indulge in the more unusual offerings from Legendary Foods, which invoke nostalgic memories of pop tarts and cinnamon rolls, and the exciting flavors from One Bar, like blueberry cobbler and maple donut. The conversation gets heated over the Pure Protein chocolate peanut butter caramel bar, as we debate its candy-bar-like taste despite its impressive macros. From plant-based options like No Cow's Chocolate Fudge Brownie to the gold-standard Quest bars, we analyze the balance between taste, nutritional value, and availability, all in the pursuit of the perfect protein snack.Finally, we invite you to weigh in on our protein bar adventures. Whether you're a fitness enthusiast or simply a snack lover, we want to hear your recommendations and critiques as we wrap up our taste-test quest. Let's connect on social media to continue the conversation, share your thoughts, and maybe even discover the next big thing in protein bars. Thanks for joining us, and remember to stay active, curious, and always on the lookout for a better bar!@masters_athlete_survival_guide on IGNew podcast episodes come out every other Thursday!Masters Mindset Minutes should be your new performance habit every Sunday night