Podcast Episodes

How to Boost Your Physical, Mental, and Emotional Health

Episode Overview:

In their BIG 4-0 podcast, Larry and Shawn go even deeper into 3 of the 5 Mountains introduced in episode 28’s interview with Sealfit’s Founder, Mark Divine. Packed with life-changing take-aways, the guys discuss immediately actionable ways to improve your daily life.

Key Takeaways:

The Physical, Mental, and Emotional Mountains of our lives are intertwined. Let’s face it: if our body is out of whack, our mental and emotional states aren’t going to fare too well, either. Easy to say, but working on these Mountains can be a task if you don’t know how to address them. So, take out your pick axe and let’s climb them.

Breathe in, breathe out. Sounds simple enough, but many of us only use 50% of our breathing capacity throughout the day, aggravating our fight or flight response. Feel edgy during the day? It might be the way you’re breathing. Try inhaling deeply (using your diaphragm-you know, that muscle right below your ribcage) for a count of 5, then exhaling deeply for a count of 5. You just might find your stress levels decrease significantly.

As much as we need air, we need sleep. We may think sleep is over-rated, but even The Guiness Book of World Records won’t allow any entries related to sleep deprivation. Yeah, it’s that important. Our bodies truly need 7-8.5 hours of sleep per night, but the quality of sleep we get is just as important. The “magic hours” (as Shawn coins them) are between the hours of 10pm and 2am. This is when our bodies get the most regenerative benefits from sleep. Not convinced? Sleep deprivation is proven to lead to lower testosterone and is directly related to erectile dysfunction. Yikes! The lack of those Z’s can really mess with a guy.

So how do you get that quality sleep? It’s starts the minute you wake up.

  1. Try exercising upon waking; it could simply be a brisk walk.
  2. Get your room as dark as you can (in other words-no iPad time in bed)

How you start your day is just as critical as how you finish.

  1. Begin with 20-32 ounces of water
  2. Think about 2-3 things you are grateful for
  3. Spend a couple minutes a day deep breathing
  4. Adopt a positive mantra like, “I got this”
  5. Dirt drive your day-what do you want to accomplish?

Once your day’s going, how do you deal with your stress and emotions? Keep in mind that your emotions don’t define you; they are simply felt thoughts. The trick is not letting them control you. So, create some space to shift your mind-set. Is this a reactionary emotion? If so, think about what the best course of action would be in the situation. What is going to lead you to victory in that moment?

Ahhh. Finally, the end of the day. Sometimes we don’t have the best days. Even on our worst, we should take some time to reflect on the top 3 things that really made an impact. If you didn’t have the best day, what are 2 things you learned from that day? This mind set helps to get us to appreciate the epic moments and learn from our not-so-stellar times.

Happiness-we have 40% control over this (50% from genetics and 10% circumstance). So take the 40% you can control and direct your focus on what brings you happiness now-don’t postpone it!
Part of your happiness resides in your relationships with others. Biologically, we view isolation as a threat. Let’s say you have a disconnect with your spouse. Your mind sees this as a biological threat. In order to overcome this, look at the 3 pillars of an emotionally healthy relationship: Accessible, Responsive, Engaged (ARE). ARE you there in these ways? See? Knowing how to use the skills you already have in your arsenal will help you climb your everyday Mountains. Of course, there are 2 more that need to be addressed in more depth, but we’ll climb them another time.

Free Resources:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Links Mentioned in the Episode:

If you enjoyed this episode How to Boost Your Physical, Mental, and Emotional Health let us know. Leave your comments below as we would love to hear your thoughts so we can continue to provide you with content you enjoy.

Jon Vroman Ep 39

Uncover Your Front Row Factor in Your Relationships, Career, and Life

Episode Overview:

How engaged are you? Larry and Shawn speak to The Front Row Factor for Dads with Jon Vroman, award winning speaker, host of The Front Row podcast, and chairman and founder of The Front Row Foundation about being in the front row of life: yours, your kids, those you love. Jon recounts his courageous life choices and explains how you can take an active seat in life’s front row.

Key Takeaways from The Front Row Factor for Dads with Jon Vroman:

You’re enough. Those words are powerful. Right here, right now, you are everything you need to be in this moment. The world needs you to be the best version of yourself instead of trying to be something you really aren’t. So, how do you do this? Define your front row.

Who is in your front row? Think about it. Your inner circle supports you and cheers you on in your life; that’s how important that front row is. At the same time, are you in the front row of those who are most important to you (your kids, your significant other)? Are you present? See life from your kids’ perspective and think about how they see you. Put yourself in your kids’ world and vie life from their perspective. Be in their front row. This is the Front Row Factor for Dads with Jon Vroman.

This also means being flexible and engaged. Life can throw you plenty of curve balls, but if you are flexible and engaged, you are better equipped to take those challenges in stride. You’ll find you grow and evolve and be the best example for your kids by demonstrating these qualities.

Being in your kids’ front row shows them you are their biggest fan. You have earned a right to be in your child’s front row, so take advantage of that privilege.

The front row demands that you take action and be courageous in your life. Whatever you are impassioned about or have longed to do are only going to happen if you take the lead. And your children are watching the choices you make and how you make the most out of life’s opportunities.

If you have a seat you don’t like, change it. If you have a seat you can’t change, adopt the philosophy that this seat is the best seat in the house. Choose to make the most of the seat you’re in.

Do you choose to play it safe in life or do you choose to take the risk and see what happens…down in front?

Free Resources:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Jon Vroman’s Links:

If you enjoyed this episode The Front Row Factor for Dads from Jon Vroman let us know. Leave your comments below as we would love to hear your thoughts so we can continue to provide you with content you enjoy.

Seven Habits of Successful People from John Maxwell

Seven Habits of Successful People from John Maxwell

Episode Overview:

In this episode, Larry and Shawn give the Good Dad spin on Seven Habits of Successful People from John Maxwell. Using their own personal stories and insight, the guys make these fundamental “habits” actionable and real.

Key Takeaways:

 

1. Make a commitment to grow everyday
No, not physical growth, but expanding your knowledge and learning something new. “Either you’re growing or you’re dying.” Listen to a podcast (hint), read scripture, read a motivational article; just learn to become better at something-everyday.

2. Value the process more than the events
Yeah, crossing the finish line is great, but what about the journey it took to get there? Be grateful for the process because it’s part of your life; you grew during this process. You learned something through the process. Be mindful of what you learn on the way to that glorious “finish line” is a key point with the Seven Habits of Successful People from John Maxwell.

3. Don’t wait for inspiration
Take action. Waiting for something to inspire you? You might be waiting forever. Why not just DO what it takes to complete that book you always wanted to write? Take action and, you might be surprised, the inspiration will come (here’s a hint: you create your own inspiration)!

4. Be willing to sacrifice for opportunity
Sacrifice has a bad rep. We typically equate it with giving something up. In reality, it’s about making something sacred. Think of what you really want: more quality time with the kids, better health. Think of sacrifice not as giving something up, but as making the time for what you value, what you see as important.

5. Dream big
What are you risking if you don’t dream big? The possibility of the dream becoming a reality. Successful people look at the risk of what will happen if they don’t take action towards their dream. So, write down your dreams; think beyond what you believe you are capable of. You might be surprised what you can achieve.

6. Plan your priorities
The act of writing down your dreams and goals makes them more real and actionable. Think of the critical daily tasks it will take to achieve what you want. Practicing those daily tasks and marking them off will help you to achieve what you want.

7. DON’T. GIVE. UP.
While it’s true that the journey to the finish line will bring you great reward, why quit before you actually get there? Even though there will be times where the end seems literally impossible, hang in there. The last thing you want is regret. So, put your head down, surround yourself with people who support you and achieve what you set out to in the first place!

Free Resources from the Seven Habits of Successful People:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

John Maxwell’s Links:

Website: Click here
Blog: Click here
Twitter: Click here

If you enjoyed this episode “How to be adaptable to change as a Seven Habits of Successful People from John Maxwell let us know. Leave your comments below as we would love to hear your thoughts so we can continue to provide you with content you enjoy.

working dad

How To Be Adaptable To Change as a Working Dad with Vaughn Kohler, Cohost of the MFCEO Project

Episode Overview:

working dadWhat defines you? As men, many times we define ourselves by the job title we hold, but that can be fleeting at times given the state of the world. So, what’s a working man to do?

Vaughn Kohler, writer, speaker, mentor, co-host of a top-rated business podcast (in other words, man of multiple hats) talks with Larry and Shawn about being confident enough in your skills and abilities so that, whatever job you’re in or wherever life leads you, you are defined by a core set of skills that will never go away.

Key Takeaways of a Working Dad:

The world is volatile

Change is a given. As cliche as it is, along with death and taxes, change is one thing we can count on. Sometimes that job we’re in doesn’t work out, relationships falter, but we don’t need to be defined by these facts. What defines us is what we take away from this change.

Who are you?

Just because you work at a law firm and you have a law degree and, yes, technically you ARE a lawyer, this is not WHO you ARE. What skills do you bring to the table? Are you the key communicator, researcher, negotiator? See the difference? You are defined by the core talents you have, not your title.

You don’t have to be extraordinary…

It’s definitely ok to be a working dad, but just be you. Be deliberate in your actions and what you set out to achieve. Even if you aren’t superhuman (because NO one is), you can achieve what you want through understanding your gifts and applying them with deliberate action every day.

Free Resources:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Vaughn Kohler’s Links:

If you enjoyed this episode “How to be adaptable to change as a working dad with Vaughn Kohler, Cohost of the MFCEO Project”, let us know. Leave your comments below as we would love to hear your thoughts so we can continue to provide you with content you enjoy.

How to Have Less Stress and Make More Great Memories This Holiday Season

How to Have Less Stress and Make More Great Memories this Holiday Season:

Oh, the holidays. Time to sit back, relax, drink hot chocolate with the kids, contently knowing that you have all of your gifts purchased, wrapped and securely stowed to thwart would-be speakers. This is you, right? In the real world, probably not. More than likely, you’re stressing out over the biggest, best gifts to get your kids and your spouse (because that look on her face when you don’t takes all the wind out of your sails). Not to mention how to finance this onslaught of presents, deal with relatives and maintain your sanity! In this episode, Larry and Shawn present 5 ways to have a less stressful and more enjoyable holiday season and make more great memories this holiday season. So, sit back in your indoor coat (AKA robe), grab that hot chocolate and enjoy!

Key Takeaways:

  1. When it comes to your kids, it’s not all about the gifts. This season is about giving, and teaching your children this idea is a gift in itself. One thing that helps how to have less stress and make more great memories this holiday season is instead of stuffing a gazillion gifts under the tree, why not have them de-clutter their closets of toys and clothes they no longer use and gift them to those in need.
  2. Your spouse-it’s not all about the gift. Sometimes the gifts that mean the most cost the least. Your spouse wants to hear how much she means to you, so pick a card, put pen to paper and really tell her how you feel. This will mean more to her than anything you could buy.
  3. Buy gifts online. Why add more stress to your life battling crowded malls and stores? Technology has made gift buying so much easier (and sometimes cheaper)!
  4. Create different, outside the box traditions. Traditions don’t have to be elaborate to be meaningful. Maybe caroling door-to-door isn’t your thing; try a family “ginger bread house” making night or even take the kids golfing on Christmas in elf costumes (yep, this happened). Whatever it is, being together is what makes a tradition special.
  5. Set yourself up to win with your spouse. Want to win major brownie points this holiday season? Help your wife around the house, take the kids out and let her have some alone time. She’ll appreciate your thoughtfulness and you’ll reap the benefits!

Free Resources:

Check out a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

The Dads Edge Book

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

LINKS MENTIONED IN THIS EPISODE:

Thank you for listening to the episode How to have less stress and make more great memories this holiday season. Please leave a comment below to let us know what you think.