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Locked 101 Classes

Movement 101

How to Optimize Your Energy, Genes, Mind, Mood and Body as a Perpetual Motion Machine

Movement. It’s about more than just exercise. Did you know you can be active *and* sedentary? Yep. In this class we’ll take a look at how to optimize your energy, genes, mind, mood, and body as a perpetual motion machine!

Locked 101 Classes

Spartan Training 101

How to Become Immune to Obstacles in Your Life + Do Your First Spartan Race

I absolutely love the idea of *paying* to run through (and over and under and up and across) obstacles. It’s the perfect metpahor for life–which is one of the reasons why training for Spartan Races is my new sport-hobby. In this class, I share some of my favorite Big Ideas on how to become immune to obstacles in your life and, if you’re feeling it, do your first Race. The biggest obstacle you’ll face? Well, that’s Big Idea #1. :)

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Spartan Up!

A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life

Spartan Up!! Want a swift kick in the optimizing butt?! This is the book for you. It truly is "a take-no-prisoners guide to overcoming obstacles and achieving performance" delivered with enthusiasm by Joe De Sena--the renowned endurance/adventure racer who created Spartan Race. We'll look at what's impossible vs. just really hard, how to pass the cookie test as we develop grit and learn how to get to the next telephone pole in the race of life.


The Joy of Movement

How exercise helps us find happiness, hope, connection, and courage

I’m a big fan of Kelly McGonigal and her ability to help us apply scientific wisdom to our lives. We’ve covered two of her earlier books: The Willpower Instinct and The Upside of Stress. So... When I got this book, knew I’d enjoy it. But, I didn’t anticipate JUST how much I’d love it. We have some great Notes on Movement (Spark, Spartan Up and No Sweat among my favorites), but Kelly’s book will be our new go-to for the science of WHY exercise/movement is so essential to our well-being. It’s PHENOMENAL. Reading about the SCIENCE behind stories of transformation (and how, as per the sub-title of her book: “Exercise Helps Us Find Happiness, Hope, Connection, and Courage”) also made me that much more clear on the power of what we’re doing with all of our work and the importance of focusing so much on Energy (especially with our Mastery and Coach programs). Big Ideas we explore include: Hope Molecules (and how to create them), persistence highs (and how to create them), collective effervescence (and why it's so awesome), how we endure (hint: TOGETHER!), and OMMS!!! (Obstacles (literally!) Make Me Stronger!).

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The Maffetone Method

The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness

I was first introduced to Phil Maffetone in Christopher McDougall’s great book Natural Born Heroes. Have you ever heard of Mark Allen? If you’re a triathlete you know he’s a legend. For those who might not know, Allen won the Ironman world championships an unprecedented six times. Triathlete magazine voted him the greatest triathlete of all time. You know his secret? Maffetone. In this book we get an overview of The Maffetone Method. Big Ideas we cover include the importance of remembering it's all about health AND fitness, making your workouts feel like a GIFT rather than a chore, how to build a super-strong aerobic base while burning fat for fuel and tracking it all via your #1 piece of equipment: that workout diary of yours with goals (what are yours?), strategies (yours?) and workouts (how're yours?). Ready to Optimize your energy and actualize your health AND fitness goals? Let's do this!

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The Revolutionary New Science of Exercise and the Brain

Exercise. At this stage—especially if you’ve read many of these Notes!—we KNOW it’s important. This book tells us WHY. John Ratey is a genius from the Harvard Medical School (well, technically he’s a Professor of Psychiatry there :) and his book is *packed* with goodness. If you’re looking to understand the “Revolutionary new science of exercise and the brain” then Spark is for you.

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No Sweat

How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Dr. Michelle Segar is the world’s leading authority on what motivates people to choose and maintain healthy behaviors. As you’d imagine, Dr. Segar has some *really* powerful ideas on, as the sub-title suggests, “How the simple science of motivation can bring you a lifetime of fitness.” Big Ideas we explore include the importance of meaning, moving exercise from a chore to a gift and embracing a learning mindset.


Eat Move Sleep

How Small Choices Lead to Big Changes

Eat Move Sleep. The simple, powerful keys to optimal health and well-being. We talk about these fundamentals ALL the time and this is my new favorite book on health. Big Ideas we explore include 10,008 hours and 36 minutes (the magic # of elite performance), candy for cancer cells, the power of measuring whatever it is you want to improve, how to buy willpower at the store, and a vaccine for the common cold.

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Move Your DNA

Restore Your Health Through Natural Movement

Katy Bowman is one of the world’s leading biomechanists—helping us integrate proper body movement to optimize our well-being. She has a great podcast + blog you might enjoy as well. This book is packed with a ton of exercises and plenty of info on the science of biomechanics to help us pay more attention to the loads we’re putting on our bodies throughout the day so we can get in harmony with how our bodies were designed to move. Big Ideas we explore include moving your TRILLIONS of cells, why movement > exercise, why walking is the secret sauce, and how to take a forest bath.

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Born to Run

A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

Christopher McDougall is an extraordinary writer and this is a fascinating book. We covered his more recent book Natural Born Heroes in which he profiles World War II Cretan resistance fighters and their amazing physical feats. In this one, Christopher takes us on an incredible journey to meet a hidden tribe that can run forever (well, almost!) and an eclectic group of iconoclastic superathletes who meet them in the Copper Canyons of Mexico to run the greatest race the world has never seen. Big Ideas we cover include the secret power of glee + determination, the two goddesses (wisdom + wealth) and which one to pursue, the beast and how to love it, proper running form, and how to do super-challenging things.

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Body Mind Mastery

Creating Success in Sports and Life

Dan Milllman's a former world champion gymnast and coach of the Stanford and Berkeley gymnastic teams whose got some Big Ideas on how to achieve Body, Mind and Spirit mastery. In this Note we explore a bunch of 'em including how to deal with the fear of failure, what we can learn from babies and how to build new habits as we become masters of our lives who shine everywhere!

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Designed to Move

The Science-Backed Program to Fight Sitting Disease and Enjoy Lifelong Health

Joan Vernikos studied the effects of weightlessness on health and served as Life Sciences Director at the NASA Ames Research Center. We featured another one of her earlier books: Sitting Kills, Moving Heals. This book is kinda like Part 2 of that book. The theme is the same: Sit too much and you’re going to experience the same types of negative effects that astronauts experience in the microgravity of outer space. Big Ideas we explore include the fact that gravity is our friend, why we don’t want to be active AND sedentary (are you?), some stats on the health problems caused by sitting (did you know it can be as bad as smoking or drinking heavily?), and the keys to Optimizing.

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Don't Just Sit There

Transitioning to a Standing and Dynamic Workstation for Whole-Body Health

Katy Bowman is the world’s leading biomechanist—helping us apply wisdom from that domain to optimizing our lives. This is a great, quick-reading, smart and funny look at how we can optimally transition from sitting all.day.long to creating a standing and dynamic (<— key word!) workstation to help us optimize our whole-body health. Big Ideas we explore include whether or not sitting is the new smoking, checking in to see if we’re active yet also sedentary, the 3 M’s of movement, working out our eyeballs, what sea turtles can teach us about our sleep and how to have the best ideas.

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#332 Meet Mr. Royal H. Burpee

Your BFF for Energy
I’ve mentioned the fact that I love to do 100+ burpees every day but I realized I haven’t formally introduced you to Mr. Royal H.
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#440 Exercise vs. Zoloft

Feeling Depressed? Pop Your Exercise Pill!
We’ve talked about how exercise is kinda like taking a little bit of Ritalin and a little bit of Prozac, but somehow we’ve gotten this
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#462 The Thread Thru Your Head

Pull It Up for Poise and Relaxed Power
On June 8th, 2001, I was on the back patio of my apartment a block from the beach in La Jolla, California reading Michael Gelb’s How to
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#470 How to Win the Olympic Games

Hint: Compete
I can’t resist. One more +1 on Aristotle. So… The Olympic Games started in Olympia (not too far outside of Athens) in 776 BC. A few
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#505 Solvitur Ambulando

Latin for: “It Is Solved by Walking”
Today we’re going to talk about walking. Walking is awesome. In fact, it’s so old-school epically awesome in helping thinkers think that
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#544 Becoming a Champion

What’s Your Best REALLY Look Like?
In our last +1, I introduced you to my new watch, Mr. Suunto, who asks me every day, “What direction are you headed today, sir?” To
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#561 We’re All Athlētēs

What Contest Are YOU In?
We’ve been talking a lot about “athletes” lately—from traditional athletes going for the gold to cognitive athletes kicking their
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#583 The Little Things

Aren’t So Little
Jerry Rice was one of the greatest (American) football players ever. He was a wide receiver known for his astonishing work ethic and
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#600 Ballet, Anyone?

Head Threads + Power Poses + Thor’s Hammer
In our last couple +1s, we talked about the lead-up to a recent keynote talk I gave and some wisdom gleaned in the process—including
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#602 The Ultimate Anabolic (Pseudo)Steroids

Aka: Training Your Recovery
In our last +1, we talked about The Mystery of the Hairy Fingers and how to alchemize suffering into laughter like a five-year-old. 😜 I
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#674 Meet Leo(nidas)

The Ultimate #OMMS Symbol
In our last +1, we met Spartan Race Founder/CEO Joe De Sena’s son Jack. As you may recall, at six years old he had the willpower of an
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#676 100 Pounds of Sand

The Story of Two Sandbags
In our last few +1s, we’ve been having fun hanging out with Spartan Race Founder/CEO Joe De Sena, his son Jack and his cast-iron friend
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#684 The Best Deal in Medicine

How to Get a 64,000 (!!!) Percent ROI
In our last +1, we talked about taking a 1,000-mile swim with Maslow. Today I want to talk about what Robert Lustig describes as “the best
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#731 The Best Deal in Medicine Part II

1 + 10 + 100 + 1,000 + 10,000 + YOU
If there’s one thing I’ve missed most since losing the use of my left hand, I think it’s my burpees. (I know, I’m weird. That’s by
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#927 Aristotle’s Yoga

Which Way Do YOU Need to Bend?
A couple years ago, we chatted about Aristotle’s Virtuous Mean. Then, a year ago, we dusted off that wisdom and approached it from a
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#928 Got Hormesis?

And The Inverted U - Part Deux
In our last +1, we talked about Aristotle’s virtuous mean (again!) and reminded ourselves (yet again!) that “both excessive and
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#952 Be Fit to Be Useful

Says the Founder of Natural Movement
A couple +1s ago, we hung out with Christopher McDougall and his Natural Born Heroes. For those who may not know, McDougall is also the
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#1025 Exercise: It’s a Well-Being Tool

Not a Weight-Loss Tool
In our last couple +1s, we talked about a key (arguably the #1 key) predictor of our long-term health/morbidity: our visceral fat. We also

#1064 How to Sidestep Depression

Did You Know There’s a Magic # of Steps?
Did you know that scientists have identified a threshold for your step count under which you make yourself more vulnerable for anxiety and