Live Your Own Fit | LYF Performance

This episode turned out as great as I thought it would. My sister, Jacqui, is a pretty unique individual, in many ways. One way, is her ability from a young age to “let things go”. She was always very good at not caring about things other people cared about - I guess it’s a sign of not having much of an ego (“ego” being built from past and future thoughts) – which is a great attribute for helping reduce “stress”. Jac talks about her dislike of the word “stress” and gives us a much better way to approach and deal with stress. She’s also pretty funny so I hope you get entertained as well as learn something from this show. After nursing for many years, Jac became a paramedic and has continually gained higher qualifications through work. We talk about how she deals with the traumatic experiences she encounters and the times she has had to talk to the employee provided psychiatrist and the unique circumstances that lead to that. Jac gives us a great insight into how she changed her approach to health in her late 30’s and still maintained her incredibly balanced lifestyle. We chat about how she keeps on track to achieving goals for living pain free and enjoying exercise more than when in her twenties. One of her goals is her annual 100km walk for MedEarth charity, which we talk about. If you’d like to donate here is the link to Jac’s fundraising page. A pretty amazing feat for someone who had pain walking 1km before putting her health and movement as a priority. We cover the changes that helped get her there and much more. A big part of her change was due to employing Chris Jones from Primal Movement to help with a holistic approach and be accountable for her actions. We interviewed Chris in a previous episode about his business Primal Movement, helping Jac and his other clients, and how he survived being crushed by a huge tree last Christmas. Jac and I have a laugh and discover how she influenced her partner to get involved in the cooking at home, and then become a good cook himself, which is pretty important for the nights she gets home late from work and now can eat healthy home cooked meals Barry has prepared for her. Night shift is a big factor of health and for some can’t be avoided. We talk about the impact of night shift work on health, and also on food cravings. There is some gold advice for anyone of all walks of life in this chat, and is also a fascinating insight into life as a paramedic, and as a Jacobs sibling! haha. And lastly, if you liked this podcast please donate to Jac’s 100km walk fundraising page for Med Earth. It’s an incredible charity, and it would help me stay Jac’s favourite brother if you donate and mention this podcast ;) haha! Beat this Tim! Thanks everyone! Have a great day! And if it's not going great so far, take a few slow breaths into your belly and pause for a moment. Don't sweat the small stuff, and stop thinking about the stuff that will make you feel crap, just like Jac does everyday. PJ

Jaimielle & Pete give their tips for athletes and spectators from both sides of the fence. This could help you have a great race, or still be happily married at the end of your stay in Hawaii. Pete gives some insight into how it feels on race day, plus how to best prepare in race week on the Big Island. Jaimie gives tips your supporters can use to help you have a better preparation, and to have a good time also! From best coffee spot in Kona with free wifi, to getting the best whole foods for home cooking or eating out. Ironman Triathlon World Championship 2018 is here this week! But these tips could relate to any year, and some of them relate to any race any where in the world. Pete and Jaimie made a great team, along with Pete's parents who were there and helping every year, and his friends and sister who were there in 2012, they made sure it was always light hearted and everyone enjoyed themselves. It takes team work to make the dream work, and Pete was lucky to have such a loving team on his side.

This week, in the first interview on the LYOF podcast, I have an incredible guest, with an even more incredible story. Chris Jones has influenced my friends, my family, and myself with his very holistic approach to health and performance through his business Primal Movement, and he also has a near death story of survival after a very large tree fell on him in a remote area of NSW while on Christmas holidays in 2017. Chris is a certified Chek Practioner level 2 and Chek Holistic Lifestyle Coach Level 2, with 14 years experience in the industry helping people achieve goals and improve their lives. Primal Movement is a large private studio gym on the northern beaches of Sydney, where Chris and his team coach, consult, and workout. I can’t thank Chris enough for giving his precious time and energy to have this chat in between his rehabilitation sessions at Primal Movement, when I visited my hometown of Sydney. As you’ll hear, Chris also talks openly about his very traumatic experience of being crushed under a tree for hours, and the journey of recovery and discovery he has been on, and still going through. It is a true reflection of his personable and honest nature that he was so giving to myself and everyone else listening in. We talk about how Chris survived being crushed by a tree for 2 hours before being freed, with unimaginable pain and pressure on his shattered pelvis and stomach. The mindset skills and strength that Chris has developed over a lifetime of team sports and teaching about the body and mind connection to his clients was a major factor, as well as the state of health and strength which he had when this happened through his own practice of what he teaches. He advocates a truly holistic approach to complete wellness and resilience in life, and my sister can attest as she is one of Chris’s endless success stories of improving everything from posture, weight, sugar cravings, improved food choices (in taste and health benefits), strength, aches, sleep, energy, outlook on life and “gyms” and “diets”…the list is endless. How Chris survived the many months in hospital afterward, along with his incredibly speedy recovery after such trauma to his body, is testament to how good nutrition matters. We chat about how he didn’t touch the hospital food, ate incredibly nutritious food and supplements, and how everyone in his community looked after him with the best of everything to help him recover and become strong again. Home Page Primal Movement is in Brookvale, on the Northern Beaches of Sydney, and I highly recommend you go and meet Chris if you want to get healthier and more capable in your everyday life, just as I recommended my sister go there and it has changed her life. Check out Primal Movement on Faceboook https://www.facebook.com/primalmovement.com.au/ Primal Movement Instagram https://www.instagram.com/primal_movement/ And if you want to follow Chris personally on insta https://www.instagram.com/chick_jones/ Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

It’s just me again :) Jaim will join me in upcoming episodes ;) This is part two of the limiting factors of performance as per the Central Governor Theory (the brain overrides performance) which I started in episode 3 - about the mindset, motivation, and pain tolerance factor - and continue in this episode with the physical adaptation and biological systems. the state of your body as trained for your specific task, coupled with the health of your cells, is the second part of performance limiting factors as set by the Central Governor Theory i.e. what the brain and body are capable of allowing you to do before it's too much stress and your brain/nervous system slows you down. I get off tangent a little bit, but as “everything is connected”, it’s not really off topic ;) Eating less sugar burns less sugar and more fat. Training aerobically with healthy fat in diet helps adaptation of fat burning muscles. MAF – maximum aerobic function How to do a MAF Test. How to train for Hawaii Ironman, or any triathlon or endurance sport for that matter. How to train aerobically, by sticking to MAF, eating less sugars/carbs. Why ego can be a problem. Athletes could do better when training solo. MY theory about fuelling in training, and racing. MY theory about strength training for endurance athletes. Activation better than destruction when doing gym work. Less reps. How Ketones help an endurance athlete, triathlete, or non athlete. Aerobically conditioned athletes muscles have better metabolic function, better blood flow, and much less injuries. How you train your body during exercising is how it continues to function for the rest of the day. Train very intensely and burn mostly sugars and eat a lot of carbs/sugars during exercise then your body will want to continue doing the same all day – making you crave carbs constantly (constant hunger, never feeling full), and metabolicly your body is burning sugars purely and not any fat – an invaluable second source of fuel that makes you think, feel, and perfrom better. And tonnes more. Please leave a review on whichever podcast app you listen on. I've been using Overcast app lately for my podcasts, it's a lot easier to see which episodes you've downloaded so you can listen while on the go - or so you can turn your phone on to airplane mode while it's in your pocket while you listen (yes, I believe the Electro magnetic radiation is a problem and I try to avoid it whenever I can). Please send comments and questions any which way you like, or you can email them straight to me [email protected]

This episode is just me, Pete, talking about my mindset that helped me win the Ironman Triathlon World Championships in 2012. Full results from that race here We start where it ended, with my finish line interview with the voice of Ironman, and good friend, Mike Reilly. I had a unique mindset, using the word LOVE, as a bit of a mantra to keep me free of doubts and fear, and therefore making me stronger and calmer. I go into detail of how this had a positive effect on my Nervous System, the positive recruitment of muscles, hormones, and overall performance for me under the pressures of a world championship race. I had been mentored by Allan Pitman for the years leading up to this event, and he’d introduced me and sat in on my session with kinesiologist Ian Maitland. We worked through my fears and doubts and was given the word LOVE as a positive mindset change. It was to help deal with trolls, pressure, competitors, pain, heat etc. I visualised all the time in training. I was training my mind as much as my body in every session. I created a playlist around the theme of LOVE. Here it is.... I didn't listen to all these songs equally, and got sick of a few of them and had favourites I would replay a lot! Spotify has a cool search option using the barcode on the playlist picture. Open Spotify app on your phone, go to "search", and see there's a picture of a camera at the top, hit that, and then take a photo of the barcode here to instantly be connected :) https://open.spotify.com/user/petejjacobs/playlist/4dRxmflvRtajDOdx6NLj7X?si=g-OJz6BPRiCiApZT0mEeFg I made changes in my approach from runner up in 2011 to winning in 2012. A piece of audio from a friend cheering for me on course captures the sentiment I had on race day perfectly. I’d let my supporters know to remind me I was out there because I LOVED it. Recap of the race, how I was able to remain calm and make the correct decisions thanks to having visualised the race in training so often, and my relatively calm nervous system aiding in my mental clarity. Phil Maffetone pointing out primary vs secondary symptoms. Physical reactions, abilities and emotions come from the nervous system, controlled partly by the Central Governor (basically the brain, mostly..sort of) and how it reacts to what you are letting it know and perceive. Tim Noakes is an authority on the Central Governor Theory, a short description of this theory from wikipedia. The central governor is a proposed process in the brain that regulates exercise in regard to a neurally calculated safe exertion by the body. In particular, physical activity is controlled so that its intensity cannot threaten the body’s homeostasis by causing anoxic damage to the heart muscle. The central governor limits exercise by reducing the neural recruitment of muscle fibers. This reduced recruitment causes the sensation of fatigue. The existence of a central governor was suggested to explain fatigue after prolonged strenuous exercise in long-distance running and other endurance sports, but its ideas could also apply to other causes of exertion-induced fatigue. and more information below from from https://runnersconnect.net/central-governor-theory/ The central governor theory posits that racing is a balance between: (1) physical preparation and biological systems; (2) emotional components, such as motivation and pain tolerance; (3) and self-preservation. The exact combination of these factors is what leads to how hard you’re able to push during a race. A rough description of how the energy systems work, and how they are controlled internally and externally. Sympathetic Nervous System response to running from the lion. This example from this amazing TED talk below. An excellent TED talk that explains a lot about how to be healthy, and perform better. It is a must watch to gain a greater idea of what HEALTH me...

We talk about the five LYOF pillars of health. #1 Health. How do we stay alive and move? CELLS! therefore cellular health matters. Any health issue must be looked at as a big picture - What are the biggest influencing factors? Cells? Hormones? What's influencing them? #2 Intentions How intentions change your actions. Intention helped Pete improve from runner up to 1st place at the the World Championship in Hawaii. How changes in mindset creates changes in actions. The difference between believing, and WANTING. How commitment and sacrifice makes for a greater and more valuable journey, and builds character and mindset habits are reinforced to return more readily in any circumstance. #3 Nutrition - a couple of suggestions from Pete and Jaimie of their favourites, LYOF will send out recipes and videos. Client example of undergoing the two week test of restricting potentially inflammatory foods and the incredible results. Reinforcing eating real, unprocessed foods, which ultimately leads to eating less foods that have a large and detrimental impact on your hormones (primarily insulin), and therefore more protein and healthy fats are consumed which are the building blocks of our cells/mitochondria/body. #4 MAF means Maximum Aerobic Function and is 180- your age) . Going above MAF to often leads to a poorly functioning body - muscles will burn more fat, body will have spent too long producing inflammatory hormones and reactions due to being in Sympathetic Nervous System high response mode during stressful exercise. Why training to Heart rate is important to develop fat burning muscle fibres which means your ENTIRE body is using fat and is healthier than a body which burns and craves sugar non stop. #5 Recovery and Self Care is self explanatory. Time switching on PARA SYMPATHETIC NERVOUS System is as important as time spent exercising. There's many options and a different routine will suit different people. A massage, meditation, a nap, mobility, tai chi, qigong, rolling, a walk, breathing exercises, yoga, etc.

A quick "getting to know us" introduction for the LYOF Podcast kick off :) A few interesting, silly, and honest questions/answers as Pete and Jaim open up a little about themselves for the first episode of their new weekly podcast. This is our first episode so please check out our future episodes for more in-depth content and better quality production :) Don't forget to give us five stars ;) and send in questions on anything you want to know more about that we mentioned so we can include in the future! Whatever you want! :) Comment via [email protected], on whatever app you are listening to us on, or on Facebook at https://www.facebook.com/liveyourownfit We talk about- The LYOF podcast purpose. The LYOF company purpose. Our passion for helping people improve their health and performance, and their feeling of being held back by their health/ability. A quick favourite meal from Pete and Jaim, and their current goals, routines. Pete's story of fatigue and Hawaii very briefly, as well as race day feelings in 2012. How can Pete get back to winning Kona? His decision to take a year off, and key aspects of his training back then and more recently. Jaimie's sports played and mindset when she was younger versus now. How does Jaim prioritise her own and her clients' health so they value themselves enough to make the changes needed. Jaim dealing with moving to Noosa and leaving her full on job in Sydney. How did Pete's health effect Jaimie? How did Love help in 2012. A suggestion from Pete and Jaim of a podcast or book they have enjoyed this week. Links to mentioned content :) https://philmaffetone.com http://www.rubywax.net https://www.enduranceplanet.com/dr-phil-maffetone-the-eight-steps-to-mastering-maf-healthy-body-fat-ranges-and-how-athletes-can-decrease-health-risks/