Lay Bare, Level Up Welcome to Ego Killer: we’re peeling back another layer of the human soul & condition with you as my muses and inspiration every few days. allow my 20 years as a coach to provide you actionable & repeatable positive habit and behavior change in life & fitness. call it ego dissolution! ego prevents us from looking at the professional and physical badass women and men we truly want to live day to day as, who we really are - fully optimized/truly realized. Basically - monologues about people you meet and see in the gym. (Rate&Review ⭐⭐⭐⭐⭐ EARN the free EBOOK - ”What We don’t know about Nutrition”)
Episodes
Friday Dec 15, 2023
Friday Dec 15, 2023
Pulse Check Thursday
What does it mean to train Smarter and not Harder? Let's break this phrase down so YOU can personalize your approach to success this week!
Motivational people bandy cool sayings all the time - so I will take time to break down what some of this stuff REALLY means so we can personalize it next you hear it.
Today, I look at Goggins and the climax of Rocky 3 and how Tony Ferguson training with Goggins is NOT a sign that he should be training smarter and not harder.
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Thursday Dec 14, 2023
Thursday Dec 14, 2023
Inside the fight gyms over the years, I have noticed how combat sports are the domain where sex and gender don't carry too much difference when we evaluate SKILLS, MENTAL TOUGHNESS and personal discipline! Want to lead a badass fitness and strong personal life? Engage in the combat sports experience at least a litttle bit in your life.
Since "Its women's Wednesday" let's focus on why combat sports is the REAL equalizer.
Why Fighting and Martial Arts Equalize Women:
- Skill Emphasis Over Physical Strength:
- In combat sports, technique, strategy, and skill play a pivotal role, minimizing the reliance on sheer physical strength. This levels the playing field and allows women to compete on an equal footing.
- Combat sports encompass a wide range of styles, each with its own strengths. This diversity accommodates different body types and skill sets, providing avenues for women of varied backgrounds and abilities.
- Success in martial arts requires mental fortitude, discipline, and strategic thinking. These qualities are not gender-specific, allowing women to excel based on their mindset and determination.
- In combat sports, individual skill and performance often determine success rather than relying on team dynamics. This places the spotlight on the capabilities of each athlete, irrespective of gender.
- Over the years, there has been a significant shift in societal acceptance of women in combat sports. Women's achievements in martial arts are increasingly recognized and celebrated, contributing to a more inclusive environment.
Recent Changes:
- Increased Visibility:
- High-profile events and platforms showcasing women in combat sports, such as the UFC, have brought increased visibility to female fighters, challenging traditional norms and paving the way for others.
- The rise of supportive communities within combat sports has created spaces where women feel welcomed and encouraged. This has fostered a sense of belonging and empowerment.
- Educational programs and initiatives have played a role in dispelling myths about women in combat sports, promoting inclusivity, and highlighting the benefits of martial arts training for everyone.
Common Misconceptions About Women in Combat Sports:
- Misconception: Limited Opportunities for Women
- Reality: Women's participation in combat sports has grown significantly, with opportunities expanding across various disciplines.
- Reality: Female fighters showcase exceptional technical skill and proficiency, challenging stereotypes about physical capabilities.
- Reality: With proper training, safety measures, and regulated competitions, combat sports provide a secure environment for women to participate and thrive.
- Reality: The growing fanbase for women's fights indicates a strong and increasing interest in female athletes within the combat sports community.
- Reality: Women in combat sports exhibit high levels of competitiveness, dedication, and a fierce drive to succeed, comparable to their male counterparts.
#EmpowerThroughCombat
#CombatEquality
#WomenWarriors
#MartialArtsEmpowerment
#BreakingBarriers
#SkillOverStrength
#InclusiveFighters
#FemaleCombatAthletes
#MentalToughnessJourney
#GenderEqualityFight
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Monday Dec 11, 2023
Monday Dec 11, 2023
TGIM fam. Because it's your chance to restart forgetting the well worn groove of Procrastination that catches us... procrastination paralysis 🥶 - in productivity, work, personal and fitness.
Like a traffic jam caused not by some fallen meteorite but by rubbernecking some routine tire change we simply need to KEEP GOING, invigorate our executive functioning, to move through sticking procrastination - it can be simple.
Kickstart your week by mastering the art of overcoming procrastination. Delve into the cognitive intricacies of executive function deficits and explore how enhancing these mental processes can be your secret weapon against the procrastination monster. Unleash your potential by understanding the intersection of executive function and task initiation, and discover practical strategies to conquer procrastination in all areas of life.
- Unmasking Procrastination Paralysis by using executive thinking.
In Life:
- Impact on Long-Term Goals
- Missed Opportunities
In Fitness
- Consistent Exercise Avoidance
- Neglect of Health Goals
In Personal Life
- Strained Relationships
- Avoidance of Self-Reflection
WHY Procrastination Paralysis Occurs Generally:
Psychological Factors:
- Fear of Failure: Research, such as a study in the "Journal of Personality and Social Psychology," suggests that fear of failure is a significant factor in procrastination (Elliot & Thrash, 2004). Individuals may avoid tasks to prevent potential failure, even at the cost of inaction.
- Perfectionism: A study in the "Journal of Counseling Psychology" links procrastination to perfectionism (Rice, Richardson, & Clark, 2012). Perfectionists may delay tasks due to a fear of not meeting impossibly high standards.
Cognitive Factors:
- Temporal Discounting: Behavioral economics research, including studies by Ainslie (1975), indicates that individuals may discount the future value of tasks, leading to procrastination. Immediate rewards or relief from stress take precedence over long-term benefits.
- Executive Function Deficits: Executive functions, such as planning and decision-making, play a role in procrastination. Research in "Psychological Bulletin" suggests that procrastination is associated with weaker executive functions (Steel, 2007).
Hard Numbers on Procrastination:
- Workplace Procrastination:
- A survey by Salary.com found that 64% of employees admit to wasting time at work on non-work-related activities ("Wasting Time at Work: 2019 Report on Workplace Distractions," Salary.com, 2019).
- Academic Procrastination:
- In an academic context, a study in "Psychological Reports" found that approximately 20% of college students self-identified as chronic procrastinators (Solomon & Rothblum, 1984).
- General Population Trends:
- A national survey conducted by the American Psychological Association (APA) in 2014 reported that 20% of Americans identified themselves as chronic procrastinators, with 70% acknowledging occasional procrastination ("Procrastination in American Society," APA, 2014).
#ProcrastinationParalysis #ProductivityRevival #personaldevelopment #selfhelp #motivation #podcast #breaking habits #fitnessmotivation
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Friday Dec 08, 2023
Friday Dec 08, 2023
Analyzing how ego can hinder recovery in physical therapy, prevalence of ego-driven resistance to therapy, and techniques used by therapists to help patients overcome ego-related challenges.
In this episode of Ego Killer, we dive into the world of rehabilitation and explore the often overlooked role of the ego in the recovery process. Join us as we unravel the challenges posed by ego barriers in physical therapy, discuss the crucial mind-body connection, and uncover strategies for individuals to rebuild not just physically but mentally stronger after injury.
Segments:
1. Understanding Ego in the Rehabilitation Journey
2. Building strategies
Fear of Failure
Impatience and Unrealistic Expectations
Reluctance to Seek Support
Overemphasis on External Validation
3. Strategies for Overcoming Ego Barriers
Role of Patience
Acceptance of Process
Resilience in the Face of Setbacks
Mindful Progress Tracking
Long-Term Commitment to Well-being
#RehabilitationJourney #EgoInRehab #PhysicalTherapy #MindBodyConnection #InjuryRecovery
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Friday Dec 08, 2023
Friday Dec 08, 2023
Welcome to the first episode where Wednesday is Women'sday on EKS. And we take a look at Amanda Serrano ditching a belt to make a point about women in boxing in getting equal footing in the ring.
In this episode of "Ego Killer," we're diving deep into the realm of relationships and the fears that can accompany changes in habits. Whether it's breaking old patterns or introducing new dynamics, fear can be a powerful force. Join us as we explore strategies for navigating these fears through open and courageous conversations, fostering growth and understanding in relationships.
- Collaboration
- Communication
- Networking
- Mentorship
1. Poor Friendship:
Fears:
- Fear of Betrayal: The concern that the friend may not have your best interests at heart, leading to potential betrayal.
- Fear of Loneliness: The fear of losing the friendship may result in feelings of isolation and loneliness.
- Fear of Disconnection: The worry that the friendship is causing more harm than good, leading to emotional disconnection.
Signs:
- Lack of Trust: Constant doubt and mistrust in the friendship.
- One-Sided Effort: A significant imbalance in effort and investment in the relationship.
- Constant Negativity: Negative energy, criticism, or lack of support from the friend.
2. Romance:
Fears:
- Fear of Rejection: Apprehension about being rejected or abandoned by the romantic partner.
- Fear of Incompatibility: Concern that the relationship may not align with long-term goals and values.
- Fear of Heartbreak: The fear of emotional pain and heartbreak if the relationship fails.
Signs:
- Communication Breakdown: Difficulty in open and honest communication.
- Lack of Intimacy: Emotional or physical intimacy may be lacking.
- Unhealthy Dynamics: Patterns of control, manipulation, or power struggles.
3. Toxic Work Situation (Corporate):
Fears:
- Fear of Job Loss: Apprehension about job security due to a toxic work environment.
- Fear of Retaliation: Concerns about potential retaliation for speaking up against toxic behavior.
- Fear of Stagnation: The fear of career stagnation due to a hostile workplace culture.
Signs:
- High Turnover Rates: A consistently high turnover of employees can be indicative of a toxic work environment.
- Increased Absenteeism: Higher rates of absenteeism due to stress or dissatisfaction.
- Poor Mental Health: Declining mental health among employees, evidenced by increased cases of stress or burnout.
- Poor Friendship:
- A study by the University of Oxford found that 42% of people feel lonely, with poor-quality friendships contributing to this loneliness.
- According to a study published in the Journal of Marriage and Family, the divorce rate in the United States is around 40-50%.
- Gallup's State of the Global Workplace report suggests that 85% of employees are not engaged or are actively disengaged at work, indicating widespread dissatisfaction.
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Monday Dec 04, 2023
Monday Dec 04, 2023
In this Ego Assassin Monday episode, we're diving headfirst into the battlefield of self-sabotage and silencing the relentless inner critics that threaten your success. It's time to unleash your inner Ego Assassin and conquer the habits that hold you back. Join us as we dissect the roots of self-sabotage, unravel the patterns of negative self-talk, and arm you with the tools needed to triumph over your inner critics. Let's turn the tables on self-sabotage and forge a path to unshakable self-belief.
- Self-sabotage in the workplace refers to behaviors and actions that consciously or unconsciously hinder one's own professional success or well-being. This can manifest in various ways:
- Procrastination
- Deliberately delaying tasks or avoiding responsibilities, often resulting in missed deadlines and subpar performance.
- Imposter Syndrome: Undermining one's achievements and feeling unworthy of success, which may lead to hesitation in pursuing opportunities or taking on challenges.
- Fear of Failure: Allowing the fear of failure to prevent the initiation or completion of tasks, projects, or career advancements.
- Negative Self-Talk: Engaging in a pattern of self-deprecating thoughts or beliefs that erode confidence and contribute to a defeatist mindset.
Avoidance of Challenges: Steering clear of challenging projects or responsibilities to remain in a comfort zone, limiting professional growth
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Friday Dec 01, 2023
Friday Dec 01, 2023
Embark on a journey of self-discovery in our latest episode, "Navigating New Year's Resolutions." We dive deep into the common pitfalls of resolutions and unveil a solution-oriented perspective for meaningful personal growth. 🌟
🤔 Ever wondered why resolutions often fall by the wayside? Join us as we explore the challenges of traditional resolution-setting, from unrealistic expectations to societal pressures. Discover the surprising statistics that shed light on the high rate of resolution abandonment.
🌐 Global Traditions and Individual Goals: Uncover the cultural significance of New Year's resolutions and how the tradition varies globally. We dissect why resolutions are prevalent and why they matter in the pursuit of personal betterment.
🤯 The Pitfalls of Fitness and Non-Fitness Resolutions: Whether it's fitness or non-fitness resolutions, we unravel the common challenges and share evidence-based insights. Understand why vague goals and external pressures may hinder success and learn how to overcome these obstacles.
🚀 Solution-Oriented Mindset: Our episode isn't just about identifying the problems; it's about offering solutions. Explore a fresh, solution-oriented perspective that transforms the way you approach resolutions. We share practical tips, evidence-based approaches, and strategies for setting goals that align with your authentic self.
🌈 Evidence-Based Resolutions: Delve into real-world examples of resolutions grounded in scientific research. From stress reduction through mindfulness to enhancing relationship communication, discover evidence-based resolutions that stand the test of time.
🔍 The Impact on Mental Health: Uncover the emotional side of resolutions and how they can impact mental health. Learn why adopting a mindful, solution-oriented mindset can lead to more sustainable and fulfilling personal growth.
🔗 Connect with Me: Ready to revolutionize your approach to resolutions? Join the conversation and share your insights using #ResolutionRevolution. Connect with me and let's embark on this journey of growth!
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#ResolutionRevolution #NewYearNewGoals #SolutionOrientedLiving #MindfulResolutions #GoalGetter #EmpowerYourJourney #IntentionalLiving #GrowthMindset #PodcastInspiration #RealisticResolutions #WellnessWednesday
Monday Nov 20, 2023
Monday Nov 20, 2023
In this episode of Ego Killer, we dissect the insidious nature of the ego of comparison thriving in the vast landscape of social media. Join us as we unmask the detrimental effects on mental health and explore practical tools for breaking free from the social media trap. It's time to cultivate a healthy online presence and reclaim your digital well-being.
Defining the Ego of Comparison:
The "ego of comparison" refers to the tendency of individuals to measure their self-worth, success, or happiness based on comparisons with others, particularly in the curated and idealized world of social media. It involves a constant evaluation of one's life, achievements, appearance, and experiences in relation to the carefully selected and often exaggerated portrayals of others on social media platforms. This comparison-driven mindset can lead to feelings of inadequacy, envy, and a distorted sense of reality.
The Impact on Mental Health:
Tools for Cultivating a Healthy Online Presence:
Digital Well-being in the Age of Comparison:
Reflecting on Values and Authenticity:
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#EgoOfComparison #SocialMediaTrap #DigitalWellBeing #HealthyOnlinePresence #MindfulSocialMedia
Tuesday Nov 14, 2023
Tuesday Nov 14, 2023
In this insightful episode of the Ego Killer podcast, we delve into the intricacies of ego in the professional realm. Join us as we explore the impact of ego on ambition, decision-making, and personal fulfillment at work. Backed by evidence and real-world examples, we unravel the signs that ego may be hindering your professional growth and provide actionable insights on how to counteract these tendencies. Discover the role of self-awareness, adaptability, and physical well-being in fostering a healthy and ambitious mindset. Learn to navigate the thin line between confidence and arrogance, ensuring your ambition is driven by genuine fulfillment rather than unchecked ego.
Resistance to Feedback:
Lack of Adaptability:
Inability to Delegate:
Unwillingness to Learn:
Overemphasis on Titles:
Blaming Others for Setbacks:
Isolation from Team:
Excessive Self-Promotion:
Difficulty Building Relationships:
Feeling Threatened by Others’ Success:
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#EgoAtWork #ProfessionalGrowth #AmbitionVsEgo #SelfAwareLeadership #FulfillmentJourney
Wednesday Nov 08, 2023
Wednesday Nov 08, 2023
In this episode, we delve deep into the clash between ego-driven coaching and the transformative power of empathy in the fitness realm. We explore the prevalence of genuine empathy in the fitness industry and its pivotal role in client success. Uncover strategies and real-life examples that coaches can employ to foster authentic connections, enhance client trust, and ultimately achieve remarkable fitness transformations.
Ego in Fitness Coaching: Discuss how ego-driven coaching practices can hinder client progress, creating a barrier to genuine understanding.
The Power of Empathy: Explore studies and real-world cases demonstrating the profound impact of empathetic coaching on client motivation, adherence, and overall well-being. Strategies for Trainers: Offer practical, evidence-based techniques for coaches to cultivate empathy, active listening, and compassion in their coaching approach.In the context of fitness coaching, ego coaching might involve a coach focusing more on showcasing their own expertise, gaining social validation, or making clients adhere to their own ideals rather than truly understanding the clients' struggles and tailoring coaching methods to suit their individual requirements. Ego coaching often leads to a lack of empathy, active listening, and understanding, hindering the client-coach relationship and potentially impeding the client's progress.
The antithesis of ego coaching is client-centered coaching, which prioritizes the client's needs, goals, and well-being above the coach's personal interests, fostering an environment of trust, support, and genuine care.
Recovering from the stress caused by a non-empathetic coach can be a challenging process, but it's definitely possible. Here are some steps you can consider to heal and move forward:
Self-Reflection: Take some time to reflect on your experiences. Acknowledge your feelings and the impact the coach had on you. Understanding your emotions can be the first step toward healing.
Seek Support: Talk to friends, family, or a therapist about your experiences. Sharing your feelings with someone you trust can provide emotional relief and help you gain perspective.
Practice Self-Compassion: Be kind and understanding toward yourself. Understand that your reactions are normal, given the circumstances. Treat yourself with the same empathy and understanding that you seek from others.
Mindfulness and Relaxation Techniques: Engage in mindfulness, meditation, or relaxation exercises. These practices can help you manage stress and anxiety, allowing you to find emotional balance.
Set Boundaries: Learn to set healthy boundaries with others, including coaches or authority figures. Knowing your limits and communicating them assertively can protect you from similar situations in the future.
Positive Self-Talk: Challenge negative self-talk and beliefs that might have developed due to the coach's behavior. Replace self-critical thoughts with positive affirmations and self-encouragement.
Consider Professional Help: If the stress and emotional impact persist, consider seeking therapy from a mental health professional. They can provide specialized guidance and support tailored to your specific situation.
Learn Empathy: Use this experience to cultivate empathy within yourself. Understand the impact of empathetic behavior and strive to treat others with kindness, compassion, and understanding.
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#EmpatheticCoaching #FitnessEmpathy #CompassionateCoaching #ClientSuccess #EgoVsEmpathy