Shows
Fear Being Average Podcast w/ Brandon Rynka 365Ep #38 - "5 steps to becoming Instantly happier & more successful" - FBA Health, fitness & performance seriesIntro (1:40)
Take complete ownership (4:15)
Follow a workout regime (18:10)
Create real structure in your life (25:28)
Remove distractions (35:36)
Pursue activities that align with your ultimate goal in life (42:56)
@brandonrynka365
brandonrynka365.com 2021-11-2551 min
Fear Being Average Podcast w/ Brandon Rynka 365FBA Guest Episode #37 - "Greg Sutton, Owner of Evolve to Excel, Online Nutrition Coaching Company"Episode details:
@evolvetoexcel
Greg's journey to becoming a nutrition and fitness coach. His history in this space. What a good coach does well (1:05)
Importance of becoming a better communicator to help clients excel (4:35)
Articulating a holistic approach to getting clients lasting results (7:06)
The power of analogies to help clients view health and fitness in a healthier way (9:46)
The power of identity change (14:20)
Reframing health and fitness (18:56)
How not to over-complicate changing your body for the better (21:45)
Importance of strength training, in particular women (26:59)
The dangers of going past your maximal recoverable volume (32:22)
Mission for Evolve to...2021-11-1738 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #37 - "Everyday foods that are actually Super Foods" - FBA Health, Fitness & Performance SeriesIntroduction, what categorizes a super food (1:33)
Every Day Super Food 1: (7:43)
Every Day Super Food 2: (14:10)
Every Day Super Food 3: (18:55)
Every Day Super Food 4: (23:26)
Every Day Super Food 5: (27:45)
Every Day Super Food 6: (30:56)
Every Day Super Food 7: (34:35)
Every Day Super Food 8: (38:38)
2021-11-1042 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #36 - "Fitness Hacks to Stay Consistent" - FBA Health, Fitness & Performance SeriesIntroduction (1:00)
Workout at the time of day you feel your best...if you can (3:20)
Engage in new spaces/exercise modalities. Challenge the status quo (8:24)
Focus on how exercise & working out makes you FEEL (14:12)
Look at food as fuel for better health and performance (20:42)
Do something active everyday (29:28)
Join a community of like minded/helpful people (35:14)
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https://getkion.com/blogs/all/protein-powder-uses 2021-11-0341 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #35 - "How I stay Motivated to Achieve my Goals"Intro
What does motivation look like; the unexpected benefits of being highly motivated (1:40)
I listen to inspiring people doing cool stuff & read about tools to be successful (12:15)
I set goals (17:18)
I think about & envision my ideal life (24:45)
I create new exciting endeavors in business and in life (31:44)
I try not to consume 'mediocrity' - too much "doubt" & "what if's" (36:24)
I've adopted the "Why not me" mentality and growth mindset (43:36) - Carol Dweck - Author of Mindset; Angela Duckworth - Author on 'Grit'
2021-10-2853 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #34 - "6 Sure-Fire Ways to Boost Your Testosterone Naturally" - FBA Health, Fitness & Performance SeriesGet Kion (Supplements) Coupon Code Sponsorship Link https://glnk.io/j6vy/brandonrynka365 - Your coupon code: BR365 for 10% OFF
My preferred products: The Strength Bundle: Protein Powder, Creatine & Amino's (recovery & muscle enhancer)
BR365 Strength Squad - Annual Membership $99.99 - Price goes up Nov. 1 - https://brandonrynka365.com/br365-strength-squad-membership/
Podcast Episode:
Importance of testosterone & its role within the body (2:10)
The 6 sure-fire ways to boost T-Levels (11:42)
Lifting weights & periodic high intensity training (12:42)
Stop dieting all the time. Eat in a balanced manner (18:46)
Manage stress levels (23:31)
Get sunlight, spend...2021-10-2249 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #33 - "Reverse dieting Explained.. Why it's a must for so many" - FBA Podcast Health, Fitness & Performance SeriesMainstream focus on dieting (1:30)
"Why do I hold onto weight even though I'm eating in a calorie deficit" (5:50)
Problems with eating 'low' too for an extended period of time (10:04)
The reverse dieting process (13:44)2021-10-1940 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #32 - "An ideal 6-7 day training plan for Most Busy people" - FBA Podcast, Health, Fitness & Performance Series
Importance of finding time for physical practices throughout a busy day (1:35)
Oxymoron? 6-7 days per week for a BUSY person? (6:54)
Chronic stress symptoms. How structured movement and exercise can actually enhance all areas of your life (9:50)
The weekly breakdown: (20:56)
2021-10-1248 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #31 - "Eating Healthy on a Budget" - FBA Health, Fitness & Performance SeriesWhat does healthy eating consist of, really look like? (4:01)
Where did this myth of "eating healthy is expensive" come from? Let's break this down. (13:11)
Protein on a budget (19:55)
Healthy carbs on a budget (27:34)
Healthy fats on a budget (35:50)2021-10-0840 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #30 - "Best Accessory Exercises" - FBA Podcast: Health, Fitness & Performance SeriesWhat are accessory exercises (1:41)
Benefits of accessory exercises/movements (7:00)
Main accessory exercises to throw into your routine - i.e. "Secondary Exercises" (20:04)
List of awesome accessory movements per muscle group (covering the entire body, muscle by muscle) (32:50)2021-09-2846 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #29 - "Principles to Reverse Aging" - Health, Fitness & Performance Series
What does proper 'reverse aging' look like? (1:32)
What are the Blue Zones & what can they teach us about living to 100 and staying healthy into advanced age? (7:42)
Main Western Principles worth attending to & their effect on our health span. (19:40)
How to successfully adopt these principles in everyday life. (38:52)
2021-09-2346 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #28 - "Signs that suggest you may need a Coach" - Health, Fitness & Performance Series
Role of a coach (1:45)
Benefits of a coach (9:15)
Unable to stay consistent (14:16)
Yo-Yo results (18:20)
Chasing "fad" "Trendy" diets/exercise modalities (21:08)
Plateauing (25:43)
Unmotivated/Loss of passion (29:32)
You're stubborn (36:38)
You feel lost (39:34)
You don't always follow through (45:28)
You're making a major life transition (50:26)
How to pick a coach (56:24)
2021-09-211h 01
Fear Being Average Podcast w/ Brandon Rynka 365Ep #27 - "Training vs Exercise: The Value & Differences Explained" - Health, Fitness & Performance Series
Yes, both training & exercise are incredibly beneficial, explained. The hidden benefits of each (2:30)
Alarming stats of obesity & over weight population - Canada & US (5:30)
What does "training" consist of (9:04)
What categorizes "Exercise" (12:24)
My Strength & Endurance projects MUST consist of a 'training plan' (16:37)
The value of both exercise and training (18:30)
How you should choose what you do, based off stress (26:22)
Why training is a must for those who want genuine improvements in strength, conditioning & body shape (29:30)
Amazing (surprising) benefits of true resistance training (32:49)
Balancing Training vs Exercise - my professional recommendation (41:14)
2021-09-1647 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #26 - "How to Properly Rest the Body for Optimal Performance and Growth" - FBA Health, Fitness & Performance Series
Intro: Why is rest so important. Where does growth actually take place, how does it occur. Addressing the stress epidemic. (1:29)
Movement Builds Momentum (10:10)
Stretching & Massage (15:48)
Light aerobic activity post workout (23:23)
Nutrition for recovery (29:15)
Contrast showers & Saunas (38:46)
Importance of Sleep (43:20)
2021-09-1353 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #25 - "Generally Accepted "Healthy" Habits That Aren't So Healthy" - FBA Health, Fitness & Performance SeriesIntroduction: Understanding what your body needs. Being in tune with long term health. (1:27)
Under-eating, under-consuming important nutrients (4:09)
Too much of the wrong type of exercise (working out too hard too often) (23:17)
Overconsuming "healthy" items containing sugars (33:54)
Working instead of resting (41:58)
Gluten-free (48:06)
Not eating before working out (54:26)
Always weighing yourself (58:40)
2021-09-091h 01Fear Being Average Podcast w/ Brandon Rynka 365Ep #24 - "Pros & Cons of Different Training & Exercise Modalities" - FBA Health, Fitness & Performance SeriesIntroduction: Importance of understanding what adaptation is being created with a particular style of workout. Why certain styles of training may not be great for you at the moment. A deeper understanding of the statement "doing something is always better than doing nothing"...perhaps this isn't always the case. (1:33)
Body Building (5:56)
5 X 5 Program (18:26)
CrossFit Style (25:57)
Group Classes (33:13)
Cardio based (39:39)
Performance Training (45:52)
Strength Focused Training (51:13)
Conditioning (58:00)
HIIT (1:05:36)
2021-09-071h 13
Fear Being Average Podcast w/ Brandon Rynka 365Ep #23 - "Simple Fat Loss Strategies that Work Wonders" - FBA Health, Fitness & Performance"
Why removing unnecessary fat is essential for an improved quality of life (1:12)
Big high protein breakfast (11:00)
Pack a lunch/snacks (20:45)
1 major habit at a time (26:48)
Eat a little less, move a little more (33:18)
5-10 minute HIIT at the end of your workout 2-4 x / week (39:10)
Closing "must-do's" to truly maximize the above tips (45:26)
2021-09-0250 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #22 - "10 Ways to a Healthier Relationship"- FBA Health, Fitness & Performance Series
How a healthy relationship assists in a healthy body and mind (1:26)
"The 5 Love Languages" (5:40)
Gratitude before bed (11:00)
Share morning love (14:14)
Monthly specialty dinners/acts of kindness (18:35)
Supporting one another (21:51)
Not being "flaky" (26:39)
Individual freedom and independence (28:00)
Adapting gracefully to partners periodically busy schedule (33:28)
Constant support of partners ambitions/goals (37:01)
On-going communication - respectful communication (43:03)
Easy DAILY add-ons to help turbo boost a thriving relationship (51:29)
2021-08-3057 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #21 - "10 Half Ironmans in 10 days + 50,000 lbs of lifting directly after each Half Ironman: How I Built my Body to do so." - FBA Health, Fitness & Performance Series**Podcast Episode Recorded outside from Bronte Conservation
Introduction to todays episode (2:02)
My thoughts post, "Great Canadian Record Challenge" (3:10)
Blurring the lines of strength and endurance (7:50)
Building a strong, stable foundation (10:38)
Unilateral work (22:29)
Building a solid base of absolute/relative Strength (27:48)
Building Muscle - Putting on protective tissue - Large focus on posterior chain (33:59)
Increasing my work capacity (42:27)
Programming my workouts around stress - Not over stressing my body. Manipulate intensity (46:50)
Functional movements/dynamic movements (sprint, swing, jump, side-to-side movement) (53:20)
Appropriate rest and fuel [calories, macro nutrients, hydration] (56:03)
2021-08-261h 01
Fear Being Average Podcast w/ Brandon Rynka 365Ep #20 - "Simplifying Your Nutrition Journey" - FBA Health, Fitness & Performance SeriesIntroduction of todays episode (0:00)
The overcomplexity of nutrition and why we need to go back to the basics (1:58)
What's the importance of Nutrition? Why do we eat? The "body-mind" connection (5:04)
Understanding your goals. Truly knowing where our body is starting from. Eating for your wants & needs while preventing yo-yo results (9:56)
Eat whole foods. What do whole foods look like? (15:28)
The most important macro nutrient most people are missing out on: Protein. (19:10)
Importance of working your way up to eating at maintenance [i.e. a healthy macro/caloric profile] (25:25)
Complete list of good sources of protein [meals & snacks] (29:12)
Carbohydrates...2021-08-2558 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #19 - "Best Bang for Your Buck Exercises to do"Introduction
What categorizes "best bang for your buck" exercises (2:00)
The incredible benefits of the "best" exercises (5:00)
The 'BIG 5' + 1 (12:52)
Benefits of varying the 'big 5' (20:20)
Top 2-3 exercises per muscle group (21:38)
Glute builders (23:04)
Shoulders (26:36)
Chest (26:50)
Hamstrings (27:53)
Quads (28:54)
Biceps + Back (30:19)
Triceps' (31:45)
Traps (32:06)
How to program these into your routine (33:10)2021-08-2437 min
Fear Being Average Podcast w/ Brandon Rynka 365EP #18 - "6 Well-being hacks that dramatically improve your life" - FBA Health, Fitness & Performance Series"Introduction -
What consists of a "hack"; Importance of "hacking" your environment (2:22)
Walk/move during phone calls, phone meetings, zoom calls etc. (5:38)
Eat a healthy, nutrient dense BREAKFAST (13:26)
Stop eating after dinner (26:07)
Listen to inspirational content before bed (37:54)
'Schedule' social use (set times, be mindful, set intentions) (47:38)
Structure your day before it begins (53:43)
2021-08-2359 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #17 - "5 Things That Greatly Affect Workout Programming" - FBA Health, Fitness & Performance SeriesEpisode description
Episode Intro: Importance of affective workout programming, and how each of these 5 aspects play a much larger role on your progress than you might currently know (2:30)
Training in 'blocks' (7:49)
Rest periods (20:49)
Exercise order (31:59)
Training intensity (44:45)
Weight selection (54:50)
2021-08-191h 02
Fear Being Average Podcast w/ Brandon Rynka 365E.36 | Professional Strongman, Nicolas Cambi, 105 kg - World Strongest Man Runner Up 105kg – 2017
Nic's origin story (2:50)
What came first, the weight room or the athletic pursuits? "The chicken or the egg?" (8:40)
How Nicolas turned pro - benefit of pursuing a challenge without over thinking the outcome (13:50)
Benefit of strongman training in "everyday" training programs for the average exerciser (16:50)
Nic's training for a typical strongman event (20:40)
Recovery/fueling practices to build/grow stronger (32:30)
Importance of peri workout nutrition (pre, post and during) - 2 golden rules to get in the calories you need to grow (39:55)
Go-to success principles that Nic has used to become one of the best in his sport (44:30)
2021-07-0752 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #16 - “Why 1 meal per day is STUPID” - FBA Health, Fitness & Performance SeriesIntro - David Sinclair on the JRE Podcast and what he didn't address; the negative side effects of promoting 1 meal per day
Reduces muscle mass and performance (7:50)
Lose/minimize strength gains (18:44)
Nutrient deficiencies (25:14)
Creates an unhealthy relationship with food (36:48)
2021-06-2552 min
Fear Being Average Podcast w/ Brandon Rynka 365FBA Podcast - Q & A Ep #03 - "How does stress effect training, recovering after hard training sessions, alleviating/preventing heel pain (plantar fasciitis)"
"How does stress impact one's training (1:38)
"Recovering fast(er) after hard training sessions" (14:54)
"Alleviating/preventing heel pain i.e. plantar fasciitis" (26:19)
2021-06-1837 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #15 | "5 Golden Rules to Build Muscle FAST" - Health, Fitness & Performance SeriesIntro - Why it's important to build muscle. The difference between the sport of Body Building and 'Body Building' aka Building Muscle (1:15)
Train with intention. Train with intensity. (4:15)
Eat like you want to build muscle (12:03)
Lift/workout more often (28:22)
Truly emphasize recovery - Don't neglect this (37:38)
Train with higher levels of TUT (Time under Tension) (45:57)
Sample workout layout you can use to Build Muscle Fast
2021-06-151h 04
Fear Being Average Podcast w/ Brandon Rynka 365Ep #14 - "How Social Influencers Are Halting Your Gains" - FBA Podcast: Health, Fitness & Performance Series
Intro: What do influencers actually do? How do they negatively affect the health and fitness space? (1:12)
Influencers preach the wrong stuff OFTEN (5:20)
Influencers hook you with the " Get fit fast marketing/approach" (15:45)
Influencers neglect the psychology/mindset behind getting in shape/staying in shape (25:34)
Influencers promote fake results & manipulate images - Lie about how they achieved their physique (35:40)
2021-06-0345 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #13 | “Maximizing Your At Home Training”1. Adopt new modalities 2. Use Eccentrics & Isometrics 3. Get outside (move more, keep training exciting) 4. Apply Bands for added tension 5. Work with a coach/trainer2021-05-2853 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #12 - "Implementing Cardio Without Losing Muscle" - FBA Health, Fitness & Performance SeriesIntro: Benefits of cardio; Why keeping strength & muscle is very important (1:02)
Conditioning > cardio (6:58)
Aerobic (zone 2-3) training (1-2 x per week) - low intensity (17:31)
Proper programming of resistance training (outside of cardio sessions) (27:22)
Walk (32:59)
Interval training (39:06)
Nutrition (45:22)2021-05-2056 min
Fear Being Average Podcast w/ Brandon Rynka 365FBA Podcast - Q & A Ep #02 - "When to cut, maintain & bulk/how long, ditching the scale? Pre/post-workout nutrition"
How to know when to cut, maintain and "bulk" and how long should to do each session (1:47)
Ditching the scale? (17:16)
Pre-workout/post-workout “snacks”/meals (29:26)
Extra Podcast notes:
Q #1. If gains are going strong, and you're having fun, keep the phase rolling!
Q #2. Be mindful, and apply self-awareness to your relationship with the scale
Q #3. Any carbs will be helpful. I mentioned a lot of High GI due to the quick absorption rates, but I still promote oatmeal and lower GI carbs before hand, just know they will be digested slower, and should be eaten...2021-05-1248 min
Fear Being Average Podcast w/ Brandon Rynka 365FBA Podcast- Q & A Ep #01
Question 1: "Maintaining a healthy mental mindset when times get tough?" (1:43)
Question 2: "How to lose a lot of weight quickly"[I don't recommend] (11:05)
Question 3: "How many times should I be lifting per week" (17:31)
Question 4: "How long does it take a muscle to grow? Is it the same for everyone?" (23:21)
2021-05-0536 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep # 11 | "6 Root Causes of Unhappiness & How to Fix them" - FBA Health, Fitness & Performance SeriesWhat does happiness really look like? Intro (00:54)
Under-stimulated (5:53)
Lack of gratitude (13:25)
Lack of ownership/personal accountability (23:52)
Negative programming (32:20)
Too few meaningful relationships (41:15)
Feeling "stuck" (49:23)
2021-04-2957 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #10 - "Managing Stress Appropriately" - FBA Health, Fitness & Performance SeriesIntro - Society today and chronic stress (1:46)
The "Big 3": sleep, nutrition, mindfulness practices (6:12)
Build your lifestyle around the stress (23:38)
Scheduling therapeutic activities in advance - incorporating therapeutic measures in your life (30:47)
Disconnect from high stress-based vices (41:23)
2021-04-2347 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #9 - "Do less, Achieve More" - FBA Podcast Health, Fitness & Performance SeriesIntro: Why teaching yourself to do more in less time will aid in greater overall well-being (1:00)
Strength Train (6:35)
Take breaks every hour (14:31)
Interval style cardio > steady state cardio (25:45)
Structure "blocks of time" - prepare your day before hand (35:51)
Set specific times of day for small tasks to be complete - email, text, social media (42:19)
2021-04-0849 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #8 - "Developing an Awesome Looking Physique" - FBA Podcast Health, Fitness & Performance SeriesWhat makes an attractive body? Evolutionary research (00:54)
1. Frequency (6:36)
2. Exercise selection (12:53)
3. Isolation movements to sculpt - How to use them appropriately (22:02)
4. Slow and connected movement of weight (use of tempo and isometrics) (30:58)
5. Implementing proper strength building methods (progressive overload, changing your training up, sticking to a plan) (39:49)
6. The mentality associated with achieving an awesome looking physique (50:55)2021-04-021h 00
Fear Being Average Podcast w/ Brandon Rynka 365Ep #7 - "Developing a Winning Mind" - FBA Health, Fitness & Performance SeriesWhat a winning mindset looks like – my experience developing a winning mindset (1:20)
1. Look for the positive (6:13)
2. Engage in uplifting content (12:31)
3. Surround yourself around other winners (19:26)
4. Own everything – stop making excuses (26:58)
5. Challenge the person you are (34:25)
6. Get clear about your values (42:36)
7. Show up – beat resistance (45:57)
8. Appreciate & apply delayed gratification (53:20)2021-03-251h 00
Fear Being Average Podcast w/ Brandon Rynka 365Ep #6 - Main Fitness tips for Teenagers & New Lifters to Adopt - FBA Health, Fitness & Performance SeriesDifference between exercise and working out (00:55)
1. Get strong (4:32)
2. Stop doing so much "fluff" - bands, wasteful exercises (10:02)
3. Invest 80-90% of your time doing the 'big 5-6' movements (12:12)
4. Become mechanically sound with technique (20:16)
5. Know Your Calorie and Macro requirements based on your goals (28:16)
6. Build a strong foundation (32:28)
7. Stick to a plan (PLEASE) until progress halts (40:32)
2021-03-1950 min
Fear Being Average Podcast w/ Brandon Rynka 365E.35 | "Less is more - Creating Success in Business & Life" w/ Former Ironman champion & 7 figure earning Business Mentor, Morgan ElizIntro (1:27)
Finding balance between success and happiness (4:40)
Disconnecting your identity from what you accomplish (7:47)
Importance of knowing your values for genuine happiness and success in life (14:30)
Spreading the word of strength training and the benefits it provides (21:33)
Go-to business strategies to create greater profitability (28:13)
Making more money, by first being passionate about what you're doing (33:03)
Morgan's main success principles she lives by (37:53)
The thing that's preventing most of us from committing to our goals & how to combat this (46:13)
Power and accelerated...2021-03-1155 min
Fear Being Average Podcast w/ Brandon Rynka 365"8 Scientifically Proven Ways to Increase the likelihood of Success" - FBA Health, Fitness & Performance SeriesScience Says Only 8 Percent of People Actually Achieve Their Goals. This astonishing statistic highlights just how important it is to embark on strategies to improve the likelihood of us achieving our goals. On this episode you will learn EXACTLY how to do this.
Episode Intro (1:05)
1. Visualization (2:24)
2. Share your goals (11:26)
3. Increase accountability - 95% chance of increased success (17:25)
4. Start small (23:15)
5. Work on your goal every day to some degree (30:05)
6. Invest in your goal [books, articles, podcasts, courses, workshops, conferences, certifications (35:20)
7. Accepting failure as a lear...2021-03-0457 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #5 - "What NOT to do While Dieting" - FBA Health & Fitness SeriesOverview of today's podcast episode (1:00)
1. Reducing too many calories (eating too little calories) (5:08)
2. Lifting light weights - "focusing on tone" (14:10)
3. Excessive cardio (21:36)
4. Under-consume Important macro nutrients (31:00)
5. Poor sleep & high stress (40:28)
6. Obsess over the scale - using less than ideal measurements of "success" (46:46)
@brandonrynka365 - Instagram
brandonrynka365.com - FREE Resources, Training & Nutrition Programs available2021-02-2652 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #4 - "5 Common Fitness & Health Trends That Need Fixing" - FBA Health & Fitness SeriesThis episode was recorded along side Mobility and Strength Coach Matthew Bacon, a good friend of mine, and expert in the field of strength, health and fitness.
(1:11) Matt and I talking about recent events (Super Bowl, Tom Brady being the G.O.A.T)
1. (9:55) Elimination diets (keto, carnivore, paleo, vegan, vegetarian)
2. (27:17) Excessive intense exercise
3. (39:26) Undereating to "Improve" body composition
4. (51:51) Using stationary cardio equipment properly (most effectively for your goals)
5. (1:01:28) Lifts & movements you don't do, but should do
You can find this episode on YouTube on my Brandonry...2021-02-161h 12
Fear Being Average Podcast w/ Brandon Rynka 365Ep #3 - "10 Reasons Your Muscles Aren't Growing" - FBA Health & Fitness Series1. (3:50) Calories are too low
2. (9:27) Poor programming (lack of periodization)
3. (14:51) Poor weight selection
4. (19:53) Lack of progressive overload
5. (25:23) Chasing two rabbits
6. (30.56) Not lifting heavy
7. (38:06) Improper technique & mechanics
8. (43:05) Lack of activation through the working muscle (priming & mind muscle connection)
9. (48:58) Not recovering properly (poor sleep, overdoing sessions, chronically stressed)
10. (53:45) Not enough frequency2021-02-091h 01
Fear Being Average Podcast w/ Brandon Rynka 365Ep #2 - "What 'Healthy' really looks like" - FBA Health and Fitness(5:23) Reducing Stress
(11:26) Proper sleep hygiene
(19:46) Exercise: How much & what kind
(29:44) Power of vitamin D: Mood, testosterone, recovery
(39:23) Balanced approach to Nutrition: Protein, fats & carbs
(44:37) Strong Immune system
(46:59) Mental Health: Purpose, connection, mindset, outlook
(51:37) Putting 'healthy' altogether2021-02-0356 min
Fear Being Average Podcast w/ Brandon Rynka 365Ep #1 - FBA Health and Fitness: “Common reasons most fitness goals don’t get achieved”1. Lack of Motivation (1:51)
2. Uncertainty (5:33)
3 & 4. Lack of results & Improper technique and programming (9:36)
5. Stale environment (22:43)
6. Eating doesn't match their goals (28:22)
7. Poor sleep hygiene (35:45)2021-01-2245 min
Fear Being Average Podcast w/ Brandon Rynka 365E.34 | “Fit, Happy & Healthy” w/ Professional OCR (Obstacle Course Racer), Registered Dietitian & Nutrition Coach, Corinna CoffinCorinna is a Registered Dietitian, Spartan Pro Team Racer, Tough Mudder Champion, 2018 Crossfit Games Competitor and Winner of the 2019 Spartan Stadion Series.
On this episode she and I discuss balancing values, and enjoyment with high level competition and performance. We also chat about healthy nutritional approaches, lessons that have helped form Corinna’s outlook in life and incredible successes as well as goal setting, structuring a productive fulfilling day and the thrill of taking on exciting new challenges and experiences.
(6:42) Who is Corinna Coffin - What it takes to be a Professional Strength and Endurance Ra...2020-09-291h 19
Fear Being Average Podcast w/ Brandon Rynka 365E.33 | Former WWE Superstar & Final Graduate of The Hart Dungeon, TJ Wilson aka Tyson KiddEpisode notes. Before you read on, please be sure to subscribe and rate! And if you enjoyed listening, be sure to share the episode by hitting the 'share' button.
Episode notes:
(6:55) How TJ found his passion for wrestling
(9:18) Learning from experts - speeding up the developmental process
(14:15) TJ's introduction into strength training - training with 'The British Bulldog', Davey Boy Smith
(17:20) Insight into the infamous 'Hart Dungeon': Building a resilient body and mind
(27:00) First glimpse of becoming a WWE Superstar
(27:45) Balancing well-being on the road, w...2020-09-101h 04
Fear Being Average Podcast w/ Brandon Rynka 365E.32 | Founder of Cave Social Marketing Agency, Jordan Scheltgen(1:50) Creating Cave Magazine
(3:08) Hitting 'Marketing Gold' - Florida Panther Season Tickets
(5:30) Understanding The Power of Marketing
(15:00) Becoming World Class
(19:00) Motivation vs Sense of Duty
(24:45) '75 Hard'
(30:00) Creating sustainable growth through consistency and habits
(33:05) Look 5 ft in front of you and look 20 ft in front of you at the same time concept
(35:45) Planning for big picture goals/navigating decision making
(41:35) Leadership traits of top high level performers: Let go of control, moving with confidence, healthy communicators
(45:35) Jordan's go-to non-negotiable habits2020-09-0954 min
Fear Being Average Podcast w/ Brandon Rynka 365E.31 | “North America’s Strongest Ultra Endurance Project” breakdown w/ Brandon RynkaOn this episode Brandon details his latest Strength and Endurance Record First Project, “North America’s Strongest Ultra Endurance Project”
Intro
1. Description of Project (2:45)
2. Why? (5:25)
3. Maslow's Hierarchy of Needs (18:00)
4. How I prepared my body for this event / benefits of Strength Training (22:03)
5. My training (27:40)
6. Mindset - Adopting a Growth Mindset (29:50)
7. Positive coping strategies (34:35)
8. "Wintering" the body and mind for success (47:40)
9. Project strategy & methodology (52:15)
10. Central Governor Theory - Pushing past your limits (64:50)
11. Intrinsic vs extrinsic motivation (67:50)
12. F...2020-08-201h 19
The PFed BJJ Lifestyle PodcastEpisode #10: Brandon Rynka - Strength & Endurance Athlete. Health, Wellness & Motivation ExpertAnother awesome guest this week - my friend Brandon Rynka is an incredibly knowledgeable and ambitious person who played a big role in motivating me to compete at the 2019 IBJJF No Gi Worlds. Brandon is a strength, endurance and adventure athlete, a heath, wellness & motivation expert, No Gi BJJ competitor and former university wrestler. In this podcast we cover a lot of topics ranging from how he's stayed motivated and productive during the lockdown, to the importance of mental programming in life and sport, to his thoughts on strength and conditioning for BJJ, to why he feels motivation is...2020-08-0500 min
Fear Being Average Podcast w/ Brandon Rynka 365E.30 | Professional Triathlete & iFit Trainer, Ashley PaulsonOn this episode I have the privilege of speaking to Professional Triathlete, iFit Trainer, accomplished trail runner and awesome human being, Ashley Paulson. Ashley has WON over 22 marathons, competed in 15 + Ironman triathlons, placed first in an ultra Ironman, breaking the course record by 6+ hours, while competing and winning ultra marathons on the side. Basically, she's a STUD ENDURANCE ATHLETE! She also qualified for the 2020 Olympic Marathon trials, posting a 2:40:00 time, 4 minutes short of her personal best.
On this episode we discuss:
(5:00) Ashley's journey into sports and endurance Racing
(7:45) Transitioning from running enthusiast to eventual professional (by accident)
(18:45) Performing at a...2020-07-0953 min
Fear Being Average Podcast w/ Brandon Rynka 365E.29 | Coach Dan John: World Renowned Strength & Weightlifting Coach, All American Discus Thrower & Highland Games Competitor(2:05) Getting started in strength training & weightlifting; making it a career: The how and why.
(8:30) Longevity training/principles: Health, Fitness, Longevity, Performance
(10:15) Becoming a Strength Coach
(11:30) Strength training in Hypertrophic program outlines
(18:00) Long term physical benefits of Strength Training
(25:18) Speed work with compounds/complexes for optimal performance and aesthetic development
(29:35) Generating passion through embracing the process
(35:15) Understanding the sacrifice that comes with a desired goal/result
(41:58) "If you chase two rabbits, you'll go home hungry"
(43:30) "Sharkhabits" & "Pirate Maps" for desired results
2020-06-1257 min
Fear Being Average Podcast w/ Brandon Rynka 365E.28 | Co-Founder of Reset & Lifestyle and Wellness Entrepreneur, JT BarnettJT is a former Professional Hockey Player, competing in Russia and France, turned Lifestyle and Wellness Entrepreneur.
On this episode we discuss:
(1:25) Transition from Pro Hockey to Successful Wellness Entrepreneur
(4:45) Achieving Self-discovery through therapies
(7:40) Finding passion in what you do
(11:32) Balancing building a brand with working
(12:50) Restructuring your relationship with Fear
(18:51) Speeding up results - Diving into a new habit > getting a "feel" for it
(23:04) What RESET is all about - mission, big picture idea
(26:35) Hockey Media Company - connecting fans to the athletes
(32:58) Energizing Habits for success and fulfillment
(41:05) Connecting with JT on Social - @jtbarnett @reset_2020-04-1342 min
Fear Being Average Podcast w/ Brandon Rynka 365E.27 | "Professor of Finance @ UofT, Author of 'The Kidonomics Series', Dr. Radha Maharaj"On this episode Dr. M and I discuss:
- (2:11) 3 onset Financial Practices
- (9:00) Financial Anchoring Principles
- (14:03) Creating Financial Buckets, diversifying your finances
- (26:00) Training your financial behaviour - building habits
- (30:50) Getting past living paycheque-to-paycheque
- (33:00) Kidonomic Series' basic financial principles - (4 tips)
- (41:25) How not to justify unnecessary spending, understanding your behaviour
- (46:20) Strategy to prevent impulsive buying
- (50:25) Knowing your financial motivation2020-03-2654 min
Two Athletes and a MicE.20 | S.2 E.1 | "Corona Virus, People doing dumb shit, Brandon vs Old man in Pool, Celebrities being dicks" (:42) Corona Virus
(11:35) People doing dumb shit
(16:35) Brandon vs Old man in Pool
(19:25) Celebrities being dicks"2020-03-2026 min
Fear Being Average Podcast w/ Brandon Rynka 365E.26 | Leading Fitness Blogger & Coach, Founder of Born to Sweat, Beverley ChengOn this episode we discuss:
-Stronger you System & Taking care of your mental health (2:00)
- Navigating social media in a healthy manner (11:40)
-Embracing the flow state (18:30)
- Growing up, getting bullied, being true to herself, transitioning into the fitness industry (21:25)
- Being proactive amidst adversity/hardship (25:00)
- building businesses and investing in yourself (29:15)
- common challenges most people face and the solutions to them (37:00)
- mental and morning priming (43:20)
- Rituals & fulfillment practices (48:15) 2020-02-2654 min
Fear Being Average Podcast w/ Brandon Rynka 365E.25 | Science Writer focused around the Ketogenic Diet and Metabolic Therapies, Kristi StoroschukOn this episode we discuss keto and the brain, the ketogenic diet, supplementing with Ketones, healthy lifestyle choices for a more fulfilling life, preemptive health choices, preventing disease and health practices aiding in longevity2020-02-251h 04
Fear Being Average Podcast w/ Brandon Rynka 365E.24 | Professional Mountain Runner, Coach, The “Yellow Runner”, Sally McRaeOn this episode Sally and I talk about growing up and transitioning into ultras (3:30)
Balancing your passion & values (6:45)
Being true to yourself (15:15)
Staying focused amidst adversity (18:45)
Nickname "The Yellow Runner" (24:55)
Embracing Intrinsic experience/being in flow (30:45)
The hidden blessings behind challenging moments (39:00)
Shout out to Ash (46:00)
Ultra and cross training (47:15)
UTMB Ultra Race (1:02:30)
Learning from failure (1:09:45)
Balancing learning from failure and not making giving up a habit (1:12:25)2020-02-251h 23
Fear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast w/ Brandon Rynka 365 (Trailer)2020-02-0100 minFear Being Average Podcast w/ Brandon Rynka 365E.23 | BJJ Black Belt, 2019 Worlds No Gi Brown Belt Silver Medalist, Paul FedericiTopics: 2019 IBJJ (International Brazilian Jui Jitsu) Worlds, Mental Priming, Programming against anxiety and depression, facing discomfort, intentional practice, power of environments, visualization techniques, routines and structure, his music career2020-01-021h 00Fear Being Average Podcast w/ Brandon Rynka 365E.22 | Fitness Coach, 2022 Olympic Bobsled Recruit, Under 25 unofficial Bench Press RecordJosh HubbellJosh Hubbell is a fitness coach with a truly amazing athletic background, performing at the highest level in a multitude of disciplines. Josh was a National Champion CIS Football Player (CFL Interest still remains), holds the unofficial under 25 bench press record (420 lbs), is a 2022 Olympic Bobsled recruit after testing off the charts this past year and is a Taekwondo Black Belt.
Josh is not only a freak athlete, standing 6'1, 240 lbs, but has a great mind for health and fitness as well. We chat all about mindset, fitness, strength training, programming, and achieving balance in one's life with proper structure a...2019-12-281h 35Fear Being Average Podcast w/ Brandon Rynka 365E.21 | #1 Ranked Canadian Bantam weight Fighter & Bellator MMA fighter, Josh HillOn this episode I sit down with the #1 ranked Bantam weight MMA fighter in Canada & Bellator Fighter, Josh Hill. We talk about his fighting career, his time on the Ultimate Fighter season 18, his ups and downs in the sport, living a life on passion, the power of mindset, mental reframe for success and we share our philosophies on “success” and happiness. We also have a Q and A section (50:00) where we discuss athleticism and work ethic, and even talk some pro wrestling2019-12-171h 02Fear Being Average Podcast w/ Brandon Rynka 365E 20 | “Award Winning Canadian Adventure Nature Photographer & Nikon Ambassador, Michelle Valberg”Michelle Valberg has been to some of the most unique and incredible places in the world to shoot the wildlife, nature and culture that resides there. From the Canadian Arctic, to the Great Bear Rainforest and Tanzania, Africa, among others, Michelle has captured photos that have earned her a place as a leading and award winning Canadian Adventure Nature Photographer2019-12-151h 06Two Athletes and a MicE.19 | “Wedding Dancing, Federico, Christmas PC Culture”Wedding dancing, Federico, Christmas PC culture2019-11-2220 minFear Being Average Podcast w/ Brandon Rynka 365E.19 | Triple Crown 200 Mile Winner, Michael McKnightIn this episode I talk with Mike McKnight, an ultra runner who won the Triple Crown of 200s presented by Destination Trails, by winning all 3 200 Mile races in 2019, all 1 month apart (Big Foot 200, Tahoe 200, & MOAB 240) ; we discuss his Journey into running, dealing with depression and persevering in the face of injury2019-11-121h 14Two Athletes and a MicE.18 | “Travelling Stories, Halloween Costumes, Spousal Etiquette”Stories of Matt and I travelling, Halloween Costumes, Relationship Etiquette”2019-10-2348 minFear Being Average Podcast w/ Brandon Rynka 365“Create Your Destiny” | King Christian SchoolOwn your life; Earning Your happiness2019-10-1720 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip E.7 | “Taking the Dragon on”Becoming strong, capable, focused, assertive individuals worthy to take on the “dragon”’ and get the gold2019-10-1610 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip - E.6 | “Are People Born Winners & Losers”This episode sheds light into A players, B players and C & D players. I talk about how people get themselves stuck in a category and developing the self awareness to optimize ones situation2019-10-0815 minFear Being Average Podcast w/ Brandon Rynka 365E.18 | “Ultra Runner, Altra Athlete Ben Light” - Passion & RedemptionOn this episode Ben and I talk ultra running, his incredible ventures, The Wasatch Tahoe 300 Project, living a balanced life style, finding your “Why”, Waffle Sunday, training regime, and developing true self awareness2019-10-031h 16Fear Being Average Podcast w/ Brandon Rynka 365Ep. 17 | “Love Good Fats CEO Suzie Yorke”Suzie Yorke is the CEO of “Love Good Fats”, a fat based supplement company focusing largely on healthy fats in bars and shakes. Based out of Toronto, Suzie has one of the fasting growing Fat based Bars on the market, in Canada and the USA. Suzie is a 12 time Ironman and has been in the Health and food industry For over 20 years!2019-10-0250 minFear Being Average Podcast w/ Brandon Rynka 36510 minute Health Tip E.5 | “Effects of Programming”Effects of programming on our subconscious2019-09-2011 minTwo Athletes and a MicIndigo HR Wellness Talk Part 2 | “Nutrition, Eating on the Road, Hacking Your Environment“Nutrition, Eating on the Road, Hacking Your Environment2019-09-1849 minTwo Athletes and a MicIndigo HR Wellness talk Part 1 | “Living a Fulfilling, Healthy Life”Common Self constructed hurdles; Fear; Exercise and Nutrition2019-09-1852 minTwo Athletes and a MicTwo Athletes and a Mic | E.17 - “Accessibility and Anxiety”On this episode we talk about horror movies. accessibility and Anxiety2019-09-1344 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip E.4 | “What 7 Ultras in my first 12 months of Long Distance Running taught me”. Put your ego aside, redemption is a beautiful thing, we are much tougher than we think, programming is a real thing, comfort is much sweeter when it’s earned, admiring yourself is so much more fulfilling than searching for the admiration of others2019-09-1307 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip E.3 | “Healthy Alternatives to Commonly Eaten Foods”- Protein bars; Pasta; Breads; Pancakes2019-09-1010 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip E.2 | “Structured Life”On E.2 or Brandon’s Health Tip I discuss the benefits of a structured life, how it can help us make more logic, less impulsive based decisions and specific ways we can apply structure to our lives2019-09-0209 minTwo Athletes and a MicTwo Athletes and a Health Tip E.1 | “Workout Efficiency”Two Athletes and a Mic Health Tip E.1 | “Workout Tempo Tip”2019-08-3009 minTwo Athletes and a MicE.16 | “Proper terminology, Double Standards, Inauthentic Spirituality”“Proper Terminology, Double Standards, Inauthentic Spirituality”2019-08-2929 minFear Being Average Podcast w/ Brandon Rynka 36510 Minute Health Tip E.1 | “To move or not to move after eating”This Solo inspired episode dives into the subject of Postprandial movement (movement after eating a meal): benefits, timing, intensity2019-08-2710 minTwo Athletes and a MicE.15 - “Two Athletes and a Mic”: Learning from Failure (Brandon’s 120 mile ultra experience)Brandon’s 120 mile ultra experience; learning and coming back stronger from failure; Drive through etiquette2019-08-2328 minTwo Athletes and a MicOakville Mustangs Hockey Academy: “Life 101”Oakville Mustangs Hockey Academy: “Life 101” : Intro onto adulthood, Become Your Own Superhero, Fear, 4 Foundational Pillars of Health, Fulfillment Wheel2019-08-1350 minTwo Athletes and a MicE.14 - “The big apple, PDA, Movie Theatre Etiquette”E.13 - “The big apple, PDA, Movie Theatre Etiquette”2019-08-0627 minTwo Athletes and a MicE.11 | "Effects of Negative and Positive Programming; The Pursuit of Money vs Happiness"E.11 | "Effects of negative and Positive Programming; The pursuit of money vs happiness"
Topics:
Effects of Negative and Positive Programming (4:00-15:50)
The Pursuit of Money vs Happiness (16:00)
Bro tip: Every day can't be arm day (23:30)
2019-08-0625 minTwo Athletes and a MicE.3 - "Birthdays, Obligatory Birthday Celebrations"E.3 - "Birthdays, Obligatory Birthday Celebrations
Topics:
"Birthdays, Obligatory Birthday Celebrations"2019-08-0630 minTwo Athletes and a MicE.5 - "Engaging with Productive Activities, Embracing Challenging Environments"E.5 - "Engaging with productive activities, Embracing Challenging Environments"
Topics:
- Diet talk - Video Game Characters - Engaging with productive Activities - Convenience - What we can learn from those living in the Worlds Blue Zones - Building Resilience - Embracing Challenging Environments 2019-08-0628 minFear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.13 | Pro MMA Fighter, Coach at BTC: Sirey SideyFear Being Average Podcast E.13 | Pro MMA Fighter, Coach at BTC: Sirey Sidey
Topics:
- Making his way into professional fighting
- Living to hit the "10s" of life - not settling in a state of 4/5 your whole life (19:00)
- Mindset: failure = opportunity to learn (20:30)
- Daily habits, rituals and routines that aid in his success
- Mindset of a fighter
- Developing clarity and calmness through meditation
- Programming Your mind: Podcasts, Reading, Mediation, Specific Skill focus
- Structuring an o...2019-08-0557 minFear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.5 | Fitness Expert, Owner of Beauchamp Fitness and Nutrition - Riley BeauchampFear Being Average Podcast E.5 | Fitness Expert, Owner of Beauchamp Fitness and Nutrition - Riley Beauchamp
Topics:
- Growing his business/ difficulties balancing business, social and health
- Effects of food on your gut, sleep, health, longevity
- Fasting: benefits, how he fasts
- Self destructive behaviour
- Daily productive habits
- Healthy detoxes
- Living for Monday not the weekend
- Pain of staying in negative relationships
- Creating balance in Your life
- Self-auditing yourself c...2019-08-051h 18Fear Being Average Podcast w/ Brandon Rynka 365Fear Being Average E.9 | Health and Wellness Practitioner, Holistic Health Coach, Founder 2.0 Toronto, ConsultantFear Being Average E.9 | Health and Wellness Practitioner, Holistic Health Coach, Founder 2.0 Toronto, Consultant
Topics:
- Connection is the new currency
- The "all principle"
- Ultra Running: training, competing, mindset
- Reading an environment, communicating effectively
- Importance of self-discovery, self-study
- What is "happiness" (31:00)
- 2.0 Toronto - bringing integration to education
- Developing important EQ skills
- Planning for new projects (1:00:00)
- Embracing Stillness
2019-08-051h 15Two Athletes and a MicE.13 - “Shark week, belittling your spouse in public, structuring a workout, Fan Question discussionShark week, belittling your spouse in public, structuring a workout, Fan Question discussion2019-08-0243 minFear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.10 | Co-Owner of Para Bellum MMA; Former Pro Fighter - Rory McDonell- Life as a MMA Coach
- Transition from National Champion Collegiate Wrestling to MMA to MMA Coach
- Being a great Leader (13:00)
- Power of experiences to new opportunities (23:00)
- Perspective shift of dealing with Pressure and fear (32:00)
- Psychologically Why so many of us choose to live in an unfulfilling state (39:00) - accepting discomfort
- Importance of knowing thy self, knowing your intrinsic why (47:00)
2019-08-021h 07Fear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.3 | "HomeBodyFit" Owner - Matt Johnson- Structuring a healthy life style
- His time spent in the Canadian Armed Forces
- Experience as a Trainer turned Business Owner (10:00)
- Importance of well balanced diet/ routined fitness regimen
- Understanding what you like doing as exercise
- Growing Your own garden (35:00)
- Dieting and training (40:00)
- Advice for people looking for trainers (50:00)2019-08-021h 01Fear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.4 | MMA Fighter, Former Boxing World Champion Lindsay Garbatt- MMA/Boxing Career
- Dealing with adversity in the ring and outside
- Understanding Your Purpose
- Excuses/weak people
- Importance of setting goals: emotionally, mentally, physically2019-08-021h 04Fear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.14 | "The Legacy Coaching" - Vince LucianiTopics:
- Finding Your identity outside of your job, sport, hobbies
- Being okay with who YOU are
- Power of True Belief
- Letting go of control of everyone else (22:00)
- Art of communication - (27:00)
- Taking Your happiness away from the result; embracing the process (30:00)
- Being Happy for others success (40:00)
2019-08-0144 minTwo Athletes and a MicE.12 - “Complainers; Solutions for being overwhelmedTopics: “Complainers; Solutions for being overwhelmed”2019-07-2929 minTwo Athletes and a MicE.10 - Two Athletes & a MicTwo Athletes & a Mic2019-07-2619 minTwo Athletes and a MicTwo Athletes & a Mic E.4 - Hosts: Brandon Rynka & Matthew BaconTopics:
Paranormal Activity
Appropriate Gym Attire
Gym "Bro tip": Get help from a coach, learn proper form2019-07-2623 minFear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E.16 | Adventurer, Global Speaker Ray ZahabTopics: Ray and I discuss challenging yourself, his expeditions across the Sahara Desert, pulling yourself out of adversity, making the choice to live an exciting fulfilling life and his mission as the founder of impossible2Possible2019-07-2631 minFear Being Average Podcast w/ Brandon Rynka 365Fear Being Average Podcast E. 15 | Osteopathic Practitioner Melissa JeffreysTopics covered: osteopathy, mental practices, hacking your environment for optimal health and wellness, eliminating excuses, benefits of challenging yourself2019-07-2559 min