Sarah Skedsvold - Podcast Details

Shows

Nine Four RadioOffice Visits with Dr. ThreasaDo you ever wonder what a conversation between a medical pro and fitness pro would sound like? Wonder no more :) Office Visits is a series where Dr. Threasa Andrys, Naturopath and Sarah Skedsvold, Movement Coach get together and visit with the intention to bridge the gap between healthcare and fitness. ENJOY! "What is BFR (Blood Flow Restriction) Training?"...ultimately is a very effective training method for folks who need it...regardless of what IG says, it's value to the average person, like you and me, is GREATLY INFLATED (believe me, I've tried it all) You know what we should be d...2022-07-0838 min

Nine Four Radio03.22 - Service to Civillian Series: Sarah SkedsvoldIt takes months to turn a civilian into a Soldier, Airman, Sailor or Marine and 1 piece of paper to turn that service member back into a civilian... Even under the most ideal circumstances, it’s common to feel isolated and alone You are not alone These conversations are here to be a part of, hear our stories and know that you are not alone We will talk about habits, programs, and strategies we found useful in our transition to give you a place to start, if you’re looking. 2022-02-2458 min

Nine Four Radio03.01 - Welcome Back!!Hey friends, welcome back! Been away for a minute, and it was, by far the most impactful time of my 2021 I've got a vision for 2022 and confidence that I'm at a point on my own path to deliver Take a listen 2021-12-0222 min

Nine Four RadioREPLAY: Why You Hate Goal SettingDo you avoid setting goals, commitments, or intentions... You want to improve, and never set a date... We all do. Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment Take a listen let’s explore this together 2021-11-0719 min

Nine Four RadioREPLAY: UnconquerableInvictus by William E. Henley "Out of the night that covers me, Black as the pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds and shall find me unafraid. It matters not how strait the gate,...2021-11-0419 min

Nine Four RadioREPLAY: Hidden Costs"reasonable cost" is unique to every. single. person. there are no right answers today, just introducing a couple concepts and perspectives Cost of Convenience and Cost of Inaction take a listen; I hope you enjoy it 2021-10-3123 min

Nine Four RadioREPLAY: CompetenciesI want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness 2021-10-2815 min

Nine Four RadioREPLAY: Want v. NeedI'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement" It's 100% True The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options. If you would like to explore working together, this is an episode that you may find helpful. You can also click here and t...2021-10-2418 min

Nine Four RadioREPLAY: Walking Each Other HomeBased off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"... This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago. It is changing my entire approach to life Take a listen and bring this concept into your life 2021-10-2115 min

Nine Four RadioREPLAY: Why You HATE "Cardio"Starting a workout routine is THE WORST and it's the worst mainly because of our relationship with CARDIO (running, rowing, biking...) Let's talk about why you HATE Cardio and how to repair that important relationship (and FINALLY get you those results you've been after)2021-10-1825 min

Nine Four RadioREPLAY "Ease Back Into It"Have you ever had a doc tell you to "ease back into it"? primary care, orthopedic, physical therapist, chiropractor... Ease back into...working out, the physical demands of your job, playing with your kids, playing sports... Give this episode a listen and we'll unpack what "Ease Back Into It" actually may look like 2021-10-1419 min

Nine Four RadioBuilding Blocks of Nature Tested FitnessWe deep dive into the 6 building blocks of Nature Tested Fitness Hinge, Squat, Push, Pull, Climb/Crawl, Carry Yep, it's that simple If you pick up dog food off the ground, sit on the toilet, put away dishes in the upper cabinets, hug your loved ones, get off the ground, and carry groceries from the car, this episode is for you 2021-10-1112 min

Nine Four RadioMy Orange Theory Experience 😬So I tried out Orange Theory… …and… It’s not for me …but… It was an incredibly valuable experience …how?… I learned about myself, I met new people, I have first hand experience of a different type of training than I provide, and I’m a ton more clear on who I’m here to serve with Nine-Four Coaching It’s okay to try things that aren’t good fits for you (we should do that regularly) It’s a different kind of learning opportunity, that 2021-10-0727 min

Nine Four RadioJournal. Every. Day.Every day, get a pen and paper, and take 5 minutes to freely write (literally...just keep the pen moving) It's the most impactful habit that you're NOT DOING (I'm not either...yet) Give this a listen, and I'll be checking back in 30 days (future show) and we'll swap notes on how it went 2021-10-0415 min

Nine Four Radio"Nature Tested Fitness"Have you ever worked out for a while at a gym, then been humbled when your friend asked you to help them move a couch with them... I have... What's the point in going to the gym if that strength and conditioning doesn't translate to the life outside the gym We build "Nature Tested Strength" here at Nine-Four Coaching Yes we get out of pain, and while we're doing that we are building strength that makes moving furniture, going up stairs, chasing your kids or grandkids around the yard, going in...2021-09-3014 min

Nine Four RadioIt Takes a VillageI believe it takes a village to create something uniquely meaningful Belonging and serving a community is a driving force as human beings, and I hold that very close to my heart. I work with coaches, and doctors every day in order to develop relationships, get smarter and become more resourceful so I can better serve my clients I have a business coach, nutrition coach and fitness coach to make sure that I'm firing on all cylinders myself If you want to make improvements to your life, take a look around...2021-09-2711 min

Nine Four RadioSimple Solutions Fix Complex Problems Drink water Make your bed Plan your meals Plan your workout Eat protein at every meal Get outside Go for a Walk These are simple solutions to complex health problems...it doesn't make them easy...and that's where coaching comes in. We don't need more information, we need better tailored programs to our individual needs and to know someone else is on our side. Improving physical and mental health is simple, not easy, and if you want to know how, take a listen to this episode 2021-09-2312 min

Nine Four RadioDiscipline Equals FreedomAnother core tenant is "Discipline Equals Freedom" I define that as preparing for what you know (plan), so you can respond well when the unknown (life) comes up So what does that look like? Make my bed Lay my clothes out for the next day Pack my gym bag Plan breakfast and lunch for the week Review my schedule for the week on Sunday evening If you want to get on this path and aren't sure where to start, this episode is for you. If you are on the path and...2021-09-2022 min

Nine Four RadioMovement is MedicineI believe movement is medicine that improves physical and mental health. Why? It gives us something to DO It gives us something to look at It keeps our minds occupied It makes us release chemicals in our bodies that helps us manage stress better It builds community (yes...even if you're doing it by yourself) #nohumanisanisland I've experienced it for myself in times where I felt lost, just try it...walk around your block every day for the next 30 days...see how you feel. 2021-09-1610 min

Nine Four RadioFaulty smoke alarmImagine if you will, a smoke alarm… It’s designed to identify and alert you to, potentially life threatening danger What if you had a smoke alarm that was so sensitive, that it went off because of steam (boiling water, or even a long shower 😶‍🌫️) The alarm is doing “too good” a job…you’re getting alerted to danger that isn’t really dangerous You’d want to fix that sensor, right? Same thing with CO2 tolerance If you take the test and score under 60 sec, you have a sensor that can be reset to note you to danger when it’s present (deer in the...2021-09-1307 min

Nine Four RadioSame distance from the ditch..."No matter how far you drive, you're always the same distance from the ditch" Yikes...this analogy hit hard. Especially with my own personal growth journey. It's easy to imagine that I should be "past this", and I should have "outgrown" getting pulled into defensive coping techniques that don't serve me by now. Still...it happens. ...and since it happens, it means I'm human maybe as I drive the ditch becomes a little more gentle and rolling, maybe it's more solid, so I don't get stuck in the ditch so...2021-09-0915 min

Nine Four RadioUnconventional Mental Health Resources“Mental Health” is a big and loaded term What if some resources looked like a gym, coffee shop, taproom, knot tying workshop, walk in a park…? There’s a big gap between self care and clinical mental health support For of people, self care isn’t enough, and going to a doctor is too scary a step I am working to bridge that gap, and I’m not alone I’m not reinventing the wheel; movement, play, the great outdoors, sharing a cup of coffee or a beer with a fiend, gardening…we’ve done these things forever…sometimes we just need opportunit...2021-09-0520 min

Nine Four Radio"What do I actually do?"How do you eat an elephant🐘. ?.. One bite at a time 😆 Seriously, that's how anyone achieves success...taking it one step at a time. It is formally called "graduated exposure", and it means taking a small step into enough discomfort to feel challenged, get a win, and avoid being overwhelmed We are our own worst coaches when it comes to change. We think that we should go DIRECTLY from A to Z, when really, we can go from A to B to C... and if that...2021-09-0211 min

Nine Four RadioThe New Stress BucketImagine all the stress in your life flowed into and out of a bucket The goal is to maintain some sort of level that's not to the top, but not empty either I'd always imagined 1 stream flowing into the bucket and one flowing out...but I listened to a video from my spirt animal brian mackenzie (@_brianmackenzie) recently that blew my mind (and made the idea of big effects by small changes way. more. possible) Imagine, each stressor (work, kids, maintaining a house and...2021-08-2909 min

Nine Four RadioWhy mouth breathing doesn't make you better at cardioIf you've taken a CO2 Tolerance Test (if you haven't, click here), and scored under 60 and wondered why that matters, let's walk through an analogy that might be helpful Imagine our CO2 Tolerance is like our ability to digest food. The higher our CO2 Tolerance the higher percentage of nutrients and energy we are able to absorb from the food that you eat Imagine we don't absorb nutrients well, and we are constantly stressed because we don't have the nutrients we need to feel good....so we eat more, w...2021-08-2615 min

Nine Four RadioVision-Leak?Have you ever made a goal, and 3 weeks down the line had it start to fade, and fade, and fade until you just forgot about it? ...Only to remember it STRONGLY 6 months down the line and feel like a loser for letting it get away, AGAIN... You may have experienced "Vision-Leak" (a term I first heard from my friend Blanche at @rootedstrenghcoaching) Think of it as a slow air leak out of a tire, you can drive on it (mostly pretty well) for a w...2021-08-2209 min

Nine Four RadioThe fitness industry is GREAT at serving people who need it the LEASTAgain...I've been called our by Sean Pastuch (and again...it's a good thing) I've put myself in an echo chamber with folks who meal prep, who workout consistently, who get into nature, who pursue personal growth and make themselves a priority I forgot how. freaking. hard. it is to start...how. impossible. it seems to make a plan an stick to it....how. loud. the voices are that cast doubt on EVERY POSITIVE CHANGE people try to make. I apologize. 2021-08-1917 min

Nine Four RadioBuilding a SuperheroBuckle up, we are going into deep emotional water on this one... Imagine...you meet your untimely demise (wow...that's intense)...before you leave...you are able to build the prefect parent for your kids What kinds of traits, values, characteristics would that person have? What would their day consist of? How would they provide to your kids? What would their relationship be like? You are building this imaginary figure, and you're building your own roadmap to being the parent/guardian/caregiver you want to...2021-08-1510 min

Nine Four RadioWhat's your future look like?Ever look around a room you're in and make a note if most, some or any people in that room are people you want to look like, have the abilities of, or have the habits of, in the future? I do. It might sound conceited to admit it; it's the truth. It's also the truth that we should all be doing it. It's the difference between being a victim of circumstance or taking ownership of your future. Our language be...2021-08-1217 min

Nine Four RadioThe Dirty Secret Every Fitness Professional Knows...Spoiler Alert: Cardio machines alone never get people to their actual goals I read an article with this title from Sean Pastuch on LinkedIn this past week, and, as a fitness professional, I felt called out (and that's a good thing) I've taken this approach as an athlete myself, take the less invasive/don't want to bother anyone, and NEVER have I felt as strong as I've wanted to; NEVER have I looked or felt as good in clothes It's time to change that 👊2021-08-0814 min

Nine Four Radio...but I already know how to breathe?I’ve been breathing my whole life…so far so good… Why even bother training breathing? Everyone has at least one dysfunctional response pattern where breathing is concerned. Take some time to think about it. I guarantee you have one. These responses pile up over time and result in chronic stress loads that UNDERMINE PERFORMANCE What if every time you lost your temper could be attributed to your breathing? Every time you yelled at your ki...2021-08-0520 min

Nine Four RadioTurning Pro Series: Qualities of a ProfessionalWe are diving into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. What are the qualities of a "Professional"? Take a listen, and live into them the best you can 2021-08-0116 min

Nine Four RadioBonus Episode: Defining “Better” NDARNGI get a lot of folks asking about breath work, so this bonus episode takes you through an exercise example This is an exercise I put together with Soldiers in the North Dakota Army National Guard in mind and could seamlessly tailor exercises like this for all kinds of communities 🙂 “What if you could define what “better” looks and, more importantly, feels like in less than 20mins… Breath work and visualization is gasoline on a fire Find a comfortable space where you can lay down and close your eyes Go deep with the breathing exercises and be sure to take detailed no...2021-07-2916 min

Nine Four RadioCompetencies?I want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness @activelifeprofessional 2021-07-2915 min

Nine Four RadioTurning Pro Series: HabitsWe dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. We are talking about habits... It's great to KNOW what to do It's better to DO it 2021-07-2507 min

Nine Four RadioWhat does "ease back into it" mean?So you just got out of the doc's office (surgeon, primary care, physical therapist, chiropractor...) and they tell you, "we're good here, just ease back into normal daily activities". What does that even mean? Most of the time they're sending you back to the "scene or the crime" where that injury/pain/aggravation started. That can be scary, right? Even if there's no "logical" reason for you to be fearful, you still feel it and denying it won't help it go away 2021-07-2219 min

Nine Four RadioExceptional Short Term v. Average Long TermMost of us have/had define(d) personal and professional relationship success by longevity (I know I did/do still sometimes) That mindset was the source of a lot of confusion/frustration for me when I found myself out of misaligned with organizations that I was honored to be a part of at the start... What if adhering into the "Campsite Rule" (leave things better than how you found them) / mutual growth was the standard by which we measure relationship success? Take a listen...2021-07-1822 min

Nine Four RadioGetting a "Win"We've all been in a spot where we just "need a win" Take a listen to my story, and see if you can spot yours too.2021-07-1518 min

Nine Four RadioBecoming and "Adult"Can you pinpoint the day when you became an "adult"? The day you stopped having fun, the day you stopped playing, the stopped being curious, stopped exploring, stopped trying something new? The day you had to have the right answers and you felt the weight of the world on your shoulders I spent the last half of my 20's in this space...it was black and white and I thought life was supposed to be like that forever moving forward...people just "get old" t...2021-07-1120 min

Nine Four RadioYour event got cancelled...now what?You just put a bunch of blood, sweat and tears into a competition (race, meet, tournament) and in a blink an eye it's gone (cancelled, injury, unexpected emergency...) Now what? We can't make the shock and anger go away...and all is not lost 2021-07-0812 min

Nine Four Radio“Will you only be happy if I change?”I’ve considered this question from both sides…it’s fascinating and has completely changed the way I look at relationships Enjoy!2021-07-0421 min

Nine Four RadioTurning Pro Series: OverviewWe'll dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life. This is a simply written book that is easily read, and cost effectively priced. Information is free...cost is found in doing the work (reflection, planning and taking action) once you "know" In the the Turning Pro Universe, there is...2021-07-0105 min

Nine Four RadioWhy You Hate CardioWe’ve all been there, legs burning, lungs burning, 2 minutes into your 30 minute workout 😳 Little bit science knowledge, little shift in mindset will revolutionize your relationship with cardio 👟👟2021-06-2725 min

Nine Four RadioRelationship with Goal SettingIf you're annoyed with the thought of goal setting, this is for you. Your relationship with goal setting is more important than any process/hack/tip/tactic that you'll come across. You may actually be better off not setting a goal at all than setting one you don't actually care to realize. 2021-06-2419 min

Nine Four RadioTomorrow Starts TonightThe best way to set yourself up for success is to start the night before. Lay out your clothes, make your lunch, pack your gym bag, do what you can the night before, it's a game changer 2021-06-2007 min

Nine Four RadioMy "Wonky" Right HipIn the last week or so I've had my own experience with pain. My right hip acts up when I'm not on track. When I ignore my hip, it quickly turns into a low back, hamstring, shoulder issue along with my hip. Feeling pain/weakness in movements that felt fine a day earlier completely sucks, there's no other way to put it. My mind immediately jumped into the familiar panic that I experienced most of my mid-late 20s (it'll just be like this forever...). Luckily it didn't last. I did things the best I knew how to...2021-06-1739 min

Nine Four RadioThe Bridge: Movement Assessment ExplainedThe Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion One of the most powerful tools in my toolbox is a movement assessment. It's one of the first things we complete together and it provides a wealth of information, including whether or not I believe working together will help get you out of pain, or if you s...2021-06-1308 min

Nine Four RadioThe Bridge: My Training RulesThe Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion In this episode we cover my 4 fundamental rules for training, all designed to make sure we are training smart to help get you out of pain or help keep you out of pain 2021-06-1013 min

Nine Four RadioThe Bridge: Load v. Capacity ExplainedThe Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion What if your sleep, diet and stress level had more to do with your "tweaked back" than the weight you were picking up at the time your muscles seized on you? Imagine, every day you have a set amount of "energy units" you can spend...2021-06-0616 min

Nine Four Radio“Almost”We can never get enough of what “almost” works Part of our internal drive is chasing “almost” If we didn’t, humans would have never made it The time has come to ask, ‘does “almost” still serve me?’2021-06-0317 min

Nine Four RadioThe Bridge: Athlete Hierarchy of NeedsThe Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion The more robust the base, the higher the pyramid can build In this episode we'll talk about what we focus on in order to build the most robust and resilient folks possible, helping to keep you out of pain and helping you get out of...2021-05-3012 min

Nine Four Radio"We Are All Just Walking Each Other Home"Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"... This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago. It is changing my entire approach to life Take a listen and bring this concept into your life 2021-05-2715 min

Nine Four RadioThe Bridge: Irritation, Pain, or Injury?The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion In this episode, we're unpacking the differences between irritation, pain and injury and how we can use that knowledge to paint a more accurate picture of where we are at in order to set a more effective course to get where we want to go 2021-05-2313 min

Nine Four RadioThe Bridge: Interviewing CoachesThe Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion How do you know you're working with the right coach? How do you know they understand your life, your motivation, and your goals? Do you trust them, their process, their organization? Is it important to establish all of that? It depends...if you are seeking BIG...2021-05-2020 min

Nine Four RadioUnconquerableInvictus by William E. Henley "Out of the night that covers me, Black as the pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds and shall find me unafraid. It matters not how strait the gate,...2021-05-1619 min

Nine Four RadioThe Bridge: Sacrificing for "The Team"The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion We hear it all the time, athletes sacrificing their bodies for their team...even if it's not for a big play to win the game, athletes sacrifice their bodies every day to pursue their sport...employees sacrifice their bodies for their company...service members sacrifice their bodies...2021-05-1314 min

Nine Four RadioGod's MinuteGod's Minute by Benjamin E. Mays "I only have a minute. Sixty seconds in it. Forced upon me, I did not choose it, But I know that I must use it. Give account if I abuse it. Suffer, if I lose it. Only a tiny little minute, But eternity is in it." Time is fleeting and powerful, take a listen and bring this message into your week 2021-05-0908 min

Nine Four RadioWe All Have SuperpowersHow do you know what your superpower is? It might be the thing that makes you feel different from your friends, it might be the hard thing you survived that you are unconsciously low-key ashamed of... I listened to an interview between Jocko Willink and Dakota Meyer, and Dakota equated life to a haunted house, the first time through a haunted house, everything is scary, once you've been through it though...it's not nearly as scary. So on a walk in the woods I thought about the haunted house rooms I've been through, l...2021-05-0635 min

Nine Four RadioWisdom over Cleverness"May we overcome our cleverness and find wisdom" This is a short and powerful episode, take a pass or two through the episode, and see where in your life, prioritizing being clever creates a roadblock to becoming wise 2021-05-0213 min

Nine Four RadioMore Than Our MaskImagine a scared, traumatized puppy, who’s abuser looks like you (male/female, young/old, big/small...) You know that you didn’t cause that trauma, and still your heart breaks for that puppy and you do your best to prove you are not that person the puppy sees you as. It is easy to put yourself in that situation and have empathy for the puppy and grace for yourself As humans, we do that everyday to each other, we just have more coping mechanisms at our disposal. We have more ways to hide and it’s easier to become defens...2021-04-2907 min

Nine Four RadioCore Routine: WanderingCore Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" Wandering might be my most favorite core routine. I have happened upon a lot of answers while walking or driving with no particular plan or place to be. Take a listen to how you can incorporate some wandering in your life too 2021-04-2509 min

Nine Four RadioCoaches Need CoachesIt takes a village to navigate the complexities of life. It's tough, but important to remember that if you're looked at as a leader. Take a listen to how I evolved into understanding and benefiting from coaching, what I look for in a coach and some of the coaches who've helped me along the way 2021-04-2230 min

Nine Four RadioCore Routine Series: Expand Senses, Question and TrackCore Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" As humans we rely on what we see; it's a strength that we are biased to use. We have (at least) 5 senses; let's talk about how to expand them and use those super powers to become more curious about familiar things, unlocking an entirely new relationship with your world 2021-04-1813 min

Nine Four RadioCalm within ChaosWith a calm mind I make better choices, even amidst chaos I keep inching closer to the essence of my life's work Cultivating calm amidst chaos, being a useful contributing member to my local and global community Why? Take a listen 2021-04-1516 min

Nine Four RadioCore Routine: Story of the DayCore Routines Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" We are a social animal; sharing stories is part of our very fiber as a human being. Take a listen to how incorporating story telling (or a journal practice) increases connection to yourself, your people and the world 2021-04-1105 min

Nine Four RadioConflict v. Architect LanguageWords color the way you see the world and the way the world sees you. Take a listen to the differences between Conflict Language v. Architect Language and see if a language upgrade could change the way you see yourself and the world and how the wold sees you Mark England: Identify v. Process Procabulary - Core Language Upgrade 2021-04-0816 min

Nine Four RadioCore Routine Series: Sit SpotCore Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature" Take a listen to how creating a sit spot practice can be an invaluable tool to start finding quiet space, clarity and inspiration Enjoy!2021-04-0411 min

Nine Four RadioBONUS Show: Forest Bathing with Team RWB"I create opportunities for veterans to explore the outdoors, allowing them to challenge their own beliefs, evolve as human beings, and build their squad through mindfulness practice and play" Super excited to explore a partnership with Team RWB offering outdoor mindfulness opportunities for veterans In this episode I'll specifically talk about what a Forest Bathing practice looks like, and why folks want to take part Enjoy! 2021-04-0214 min

Nine Four RadioWant v. NeedExtending the conversation from "The Woods, The Gym and The Kitchen Table" episode, I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement" It's 100% True The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED We explore 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options. 2021-04-0118 min

Nine Four RadioThe Woods, The Gym, and The Kitchen TableThe woods, the gym and the kitchen table developed my essence as a human being. I'm finally getting the words to explain the actions I've taken with Nine-Four Coaching. It's exciting and humbling. Give it a listen 2021-03-2832 min

Nine Four RadioThis lesson just keeps coming up...“You’ll never have that kind of (life) in a world where you’re afraid to take the first step because all you see is every negative thing 10 miles down the road.” - Good Will Hunting "The fastest way out is through"... I know that...I 100% believe it, and yet...I find myself avoiding and distracting Initiate the tough conversation Sit down and journal Feel your emotions all the way though Join a gym Sign up for an interesting workshop I sense uncertainty and do almost everything I can to avoid it Just take the...2021-03-2508 min

Nine Four Radio"COVID Year" LessonsIt's about the lessons, not the story... Not matter how much I want to, I can NEVER change events that happened. I can only learn, make amends (if appropriate), integrate those lessons, and move forward. It seems that every podcast had a "COVID Year in Review" episode this week. I figured I'd join the mix, and I'd put my spin on it. I picked one story of my COVID Year, for context, that led to big lessons that I'm still working on integrating It's okay to go back, even if it ultimately doe...2021-03-2123 min

Nine Four RadioAvoiding Goal Setting?Do you avoid setting goals, commitments, or intentions... You want to improve, and never set a date... We all do. Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment Take a listen let’s explore this together 2021-03-1811 min

Nine Four RadioCoaching ClarityIf you are done scouring the internet for the solution to your "problem"...we should talk. Coaching is rarely about the skill you're trying to attain, the weight you're trying to lose, the strength you're trying to gain, the certifications you're trying to earn, the promotions you're trying to be awarded.... It's not data, information, or knowledge Coaching is about "Context". Listening to someone, and asking the right questions in order to achieve clarity together. I'm a "Finisher". I get a task, build a plan and complete the mi...2021-03-1420 min

Nine Four RadioChange happens slowly...and then, all at onceI caught lightning in a bottle on a walk yesterday and am putting nine-four coaching into motion What does that mean? I will be offering services in coaching, outdoor mindfulness and storytelling I’m building all of that out right now. Check out nine4coaching.com to keep up to date on all the happenings 2021-03-1109 min

Nine Four RadioMaking Better MistakesThere is nothing like “new energy” (relationships, business ventures, diet, workout plan...) I jump in head first and full speed, every time New energy always burns off, and that is when things get real, and that’s the only place where REAL change/evolution occurs...that’s ALSO when things tend to go off the rails I started using a journaling exercise and it’s proven to be super valuable “If after 4 years, (X) falls apart...what was the most likely cause?” The take a moment and be real. The answer is very revealing...and that’s where the work begins Take a l 2021-03-0812 min

Nine Four RadioTakes of a Recovering CuratorIn an effort to be helpful, I have tried my best to make the lives around me easier. While a noble intention, it wasn’t often helpful. I wasn’t honoring others’ experience. Challenge reveals strength and resilience. I’m exploring this new path, finding balance between support and enabling take a listen 2021-03-0418 min

Nine Four RadioMood follows movementMy days aren’t always A+, and my life is still beautiful...how? Just keep keep doing the things that give you life (even on days you’re just not feeling it) it’s always worth it 2021-03-0117 min

Nine-Four RadioRethinking my ApproachHi, my name is Sarah and I am a recovering prosecutor...Preacher, prosecutor, politician...we all bounce between those roles mostly unconsciously, I listened a few interviews with organizational psychologist, Adam Grant where he really breaks down these roles and how to break themTake a listen for my thoughts and revelations affecting the future episodes This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit ninefourcoaching.substack.com 2021-02-2524 min

Nine Four RadioRethinking my ApproachHi, my name is Sarah and I am a recovering prosecutor... Preacher, prosecutor, politician...we all bounce between those roles mostly unconsciously, I listened a few interviews with organizational psychologist, Adam Grant where he really breaks down these roles and how to break them Take a listen for my thoughts and revelations affecting the future episodes 2021-02-2524 min

Nine Four RadioOutdoor MindfulnessI go into the woods to find quiet sometimes, and I'm not alone You don't have to go all the way into the woods to practice outdoor mindfulness, take a listen to this episode while I introduce the concept of outdoor mindfulness and offer some ways to make it accessible to you If you're interested in joining me with Nature of the North, click here 2021-02-2119 min

Nine Four RadioSpeechcraftMilestones to become a great public speaker/storyteller Comfort-Connection-Clarity Most folks want to be comfortable public speaking, they want to connect with their audience, they want to convey a clear message If you want to become a better public speaker/storyteller, give this episode a listen 2021-02-1831 min

Nine Four RadioHidden Costs"reasonable cost" is unique to every. single. person. there are no right answers today, just introducing a couple concepts and perspectives Cost of Convenience and Cost of Inaction take a listen; I hope you enjoy it there will be more like this coming in future episodes 2021-02-1423 min

Nine Four RadioLessons from Surprising SourcesThe most impactful lessons often come from unexpected sources. I am a comfortable speaker and test taker. I had a couple recent experiences proving to myself that I am, indeed, a mere mortal. Take a listen to my stories; I hope they change your mindset a bit about a surprising lesson you've experienced in your life 2021-02-1123 min

Nine Four RadioNew Gym = New ChapterI started up at a new gym this week. It is fascinating how starting at the new gym parallels to starting, in my experience, a new career search/career path. Starting new things requires a big level of self compassion what does that look like? I’m setting myself up for a long term win by solely focusing on short term “easy” wins Take a listen 2021-02-0724 min

Nine Four RadioAppreciating the PauseIn the rush out of the discomfort of a transition (career, relationship...) we rush to the new g thing I caught myself doing just that with this podcast. So, I stopped. I’m dedicating one more episode to acknowledging that pause and discomfort. If you’re on a similar spot (eye of the storm) I encourage you to listen to the previous episode as well 2021-02-0409 min

Nine Four RadioYou are the average of your friendsYou are the average of the 5 people you spend the most time with” ...what happens when those people evaporate from your life? Regardless of where you’ve been, where you’re at or where you’re going, chances are real likely you’ll find yourself in a spot like this I don’t have an answer; I have my story and it may help you now or down the road Take a listen, and then take this conversation with you into your world 2021-01-3138 min

Nine Four RadioWe are all in the same oceanWe are not “all in the same boat”. We are “all in the same ocean”. Take a listen, and then take this conversation with you into your world 2021-01-2806 min

Nine Four RadioYou are already in the oceanEver find yourself missing the forest for the trees? My take on a parable nestled into Pixar’s movie “Soul” Take a listen, and then take this conversation with you into your world 2021-01-2421 min

Nine Four RadioInvitation and introductionNew year, new mission and vision. Moving forward, Nine-Four Radio is going to feel more like a talk than a lecture. Where it feels like you’re in the room with me and can share what we talk about with the people in your life. A bit less polished, a lot more interesting 2021-01-2114 min

Nine Four RadioFueled by Pirates, Soldier becomes SeekerIf you could distill your life's journey into a 6 word or less sentence, what would it be? There's a ton of value in reflection, and this is a great exercise to play around with Seem overwhelming? Take a listen to my experience, you just may catch a spark to ignite your fire Enjoy!2021-01-1719 min

Nine Four Radio2021 Word of the Year "Ask."I set an intention for 2021 to use a guidepost. Keeping me on the path. "Ask" for time for space for clarity for connection for understanding Not sure how to start? Take a listen to my experience, you just may catch a spark to ignite your fire 2021-01-1407 min

Nine Four RadioDisney DecemberI've been incorporating Disney December into my warmups, how can listening to Disney princesses possibly put me in the right mindset for a workout? I honestly can't explain it (but Julian can here, I have it starting at the meat and potatoes of Disney December (49:04), honestly, the whole thing is fascinating) Here's my Disney December Spotify Playlist 2021-01-1004 min

Nine Four RadioThe One ThingThis is the piece of paper that I use to make sure I am keeping First Thing's First download PDF here (it's under the Blog entries, under "The Good Stuff") Credit to Jerred Moon at End of Three Fitness 2021-01-0707 min

Nine Four RadioNew Year Review and PlanningMy 2020 review and 2021 goal setting, take a look at the positive and negative people and activities of 2020 (schedule more time with the positive and NO time with the negative), then write your 2020 accomplishments, followed by your 2021 goals 2021-01-0106 min

Nine Four RadioRoad to 40 RecapLots to catch up on, I am now 40 and a certified PMP (Project Management Professional). I walk through the last 10 weeks, enjoying the process of recapturing my health and wellness and overcoming some unexpected challenges to earning my PMP. Sometimes you just need a win, and I have a great story I hope you can see yourself in and take with you 2020-12-2922 min

Nine Four RadioRoad to 40: Just Keep Peddling“Just keep peddling and you won’t fall over” is sage advice to both a 5 year old learning to ride bike without training wheels, and a 39 year old making moves to forge a new path.2020-09-2812 min

Nine Four RadioRoad to 40: Taking Big ActionRoad to 40 Series: I’ve taken A LOT of big action this week and it’s been amazing and it’s been terrifying. Take a listen 2020-09-2333 min

Nine Four RadioHow to StartI’m “starting on Monday” and that’s actually tomorrow. How? Why? I have my 40th birthday coming up and I have a sweater that’s just a little more tight than I’d like it to be...so I’ve enlisted a “Super Friend” and chosen to change 1 thing about my movement, recovery, nutrition and mindset. Take a listen to what and apply what you’d like to your own plan 😃2020-09-2109 min

Nine Four RadioWelcome!Welcome to Nine-Four Radio!! This is the first episode to get acquainted. We will talk mindset and movement and things that will make us all better, faster, stronger, more resourceful, compassionate and loving to ourselves and each other. Welcome aboard, and I hope you enjoy the ride!🎡2020-09-2102 min