How Do You Feel?

On this episode, I had Paul Hynes back on the podcast to discuss what might be seen as the dichotomy of following a structured program and moving intuitively. We talked about what we both value about these concepts, and how they can, in fact, go hand in hand. Towards the end of the episode we also talked about empowering clients and what it really means to be a coach and educator.  Paul Hynes is an experienced strength and conditioning coach and personal trainer in Toronto, ON. He trains individuals of all ages and levels. Paul is also a competitive powerlifter.  Learn more about Hynes Performance: hynesperformance.ca Follow Paul on Instagram: @paul.hynes 

Chris Fudge is the top trainer for Goodlife Fitness and an instructor for DTS Fitness Education. Chris has over fifteen years of high level practical experience in the field of personal training and strength and conditioning, Chris is known for his obsessive style of tracking all variables in training and performance such as macros, sleep patterns, frequency, tempo, reps, sets, percents and tonnage. Because of this Chris is defined as a results based trainer. His education has led him to work with clients of various backgrounds from National record holding Powerlifters, award winning fitness models, university and professional athletes of varying sports to everyday weight loss and pain management clients. Chris has been awarded Personal Trainer of the Year across Canada (2013 + 2014), won provincial and national powerlifting championships and has represented Canada at the IPF World Powerlifting Championships 2014. Chris believes effort is what distinguishes great results from poor results. Find Chris on Instagram: @cthefudge 

Victoria Myers is the dietitian and owner of the virtual private practice and online education center Nourishing Minds Nutrition. Victoria and her staff specialize in empowering women to ditch diets, regulate hormones, heal digestion and learn to practice wellness without obsession. She is also the host of the popular intuitive eating and wellness podcast, the Nourishing Women Podcast. Her mission for her community is to help women let go of the unhealthy obsession with eating healthy, make peace with their body and live their lives to the fullest. Check out Victoria's Blog: victoriamyers.net Learn more about Nourishing Minds Nutrition: nourishingmindsnutrition.com Follow Victoria on Instagram: @victoriamyers_ Follow Nourishing Minds Nutrition on Instagram: @nourishingmindsnutrition Check out Victoria's Holiday Survival Guide here!

Logan is the Director of Fitness Education for Fitness World Canada and Director of the British Columbia Personal Training Institute. They have been a coach, trainer, instructor & fitness leader for 23 years. For the last 4 years, they have been a fitness educator as a Master Instructor for PPSC, TRX, Trigger Point & Hyperice. Logan is also a former varsity & pro soccer athlete (goalkeeper).  Find Logan on Instagram: @logan.3dfit 

In this episode, I discuss what I believe are the top considerations when it comes to mobility work and putting together movement prep for workouts. I go over anatomy, joints, testing for hypermobility, banded distraction techniques, trigger points and soft tissue work.  Follow me on Instagram: @caseymzav

Aaron is a Sports/Orthopedic Physical Therapist, author and speaker. He is also the founder of Squat University, an Olympic weightlifter and a coach. As a physical therapist, Aaron works with athletes of all ages and competitive backgrounds such as olympic weightlifters, powerlifters, CrossFitters, international level soccer players, MLB and NFL athletes. Aaron published his first book “The Squat Bible” in spring of 2017 and has been published in numerous professional journals. His most recent appeared in the International Journal of Sports Physical Therapy and presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. A competitive Olympic weightlifter since 2005, Dr. Horschig placed sixth in the 2011 US Nationals. He lives in Kansas City with his wife and practices at Boost Physical Therapy & Sport Performance, where he helps athletes of all ages and skill levels decrease pain and return to the sports they love. Find your ideal squat stance: youtube.com Follow Aaron on Instagram: @squatuniversity Learn more about Squat University: squatuniversity.com

Aaron is a Sports/Orthopedic Physical Therapist, author and speaker. He is also the founder of Squat University, an Olympic weightlifter and a coach. As a physical therapist, Aaron works with athletes of all ages and competitive backgrounds such as olympic weightlifters, powerlifters, CrossFitters, international level soccer players, MLB and NFL athletes. Aaron published his first book “The Squat Bible” in spring of 2017 and has been published in numerous professional journals. His most recent appeared in the International Journal of Sports Physical Therapy and presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. A competitive Olympic weightlifter since 2005, Dr. Horschig placed sixth in the 2011 US Nationals. He lives in Kansas City with his wife and practices at Boost Physical Therapy & Sport Performance, where he helps athletes of all ages and skill levels decrease pain and return to the sports they love. Find your ideal squat stance: youtube.com Follow Aaron on Instagram: @squatuniversity Learn more about Squat University: squatuniversity.com

Martha McCabe is a retired 2x Olympian and world championship medallist in Swimming. She is Founder and President of Head to Head; a Canadian company that promotes mental resilience and physical wellness through Olympian led mentorship programs. Martha was elected by her fellow Olympians in 2016 to sit on the COC Athlete Commission, and is also the current chair of the Swimming Canada athlete council. Martha completed her undergraduate degree in Kinesiology and Health Sciences at UBC in 2012, and just this past week graduated with a Masters of Management, Innovation and Entrepreneurship from the Smith School of business at Queen’s University. Martha grew up in Toronto, but now lives in Canmore, Alberta where she spends her free time enjoying the mountains, cycling, running, hiking, skiing and exploring the great outdoors! Learn more about Head to Head: headtohead.ca Read Martha's coming out story: cbc.ca

In this episode, I'm answering listener questions! I discuss barefoot training, stress management, whether we should all do back squats or not, tips for falling asleep fast, journaling and the importance of cardio. Follow me on Instagram: @caseymzav If you have questions you would like answered on the show, email them to caseymzavaleta@gmail.com 

Wide receiver Natey Adjei was drafted to the Toronto Argonauts in 2013. He went on to play for the Edmonton Eskimos for four seasons, but has since returned to Toronto. Since the cancellation of the 2020 CFL season, he has focused on creating and producing the All Ball Podcast. Most recently, he was brought on as an NFL Analyst for Sportsnet. In this episode, Natey and I discuss:  - The cancellation of the 2020 CFL season - His positive outlook - Why Natey chose football  - His ideal workout  - In-season and off-season training schedules - The importance of warm-up - Using breath work after training - How becoming a dad changed his mindset - Gender inequality - Why he almost quit football  Follow Natey on Instagram: @nateyadjei3 Learn more about the All Ball Podcast: @theallballpodcast

Josh Williams plays for Columbus Crew SC as a center back, and has been a professional soccer player for 11 seasons. He was born in Akron, and was recruited by Kentucky and West Virginia to play baseball,. Instead of pursuing that route, he decided to walk on to the soccer team at Cleveland State. After his stint at Cleveland State, he went undrafted in the 2010 MLS Draft, but later that year, he was signed on with Columbus. He went from not being recruited and not being drafted to having an extremely successful professional career for the last eleven years. Josh's story is a beautiful one of belief and persistence.  In this episode, Josh and I discuss:  The experience in the MLS bubble Josh's unconventional path to becoming a pro Why he chose soccer over baseball  Mental preparation  Meditation and the effect it has had on his life Game day preparation  The medical scare that almost ended his career The immense power of beliefs

After graduating with a Bachelor of Applied Science in Nutrition and Food Science from the Dieticians of Canada accredited program at Ryerson University, Keren decided to forego my path of becoming an RD built and authentic practice that incorporates holistic nutrition and functional medicine with her science/research background. Having competed in CrossFit and Olympic Weightlifting in the past, Keren loves to work with mindful athletes because they are resilient humans who value nutrition and fitness as their way of pursuing personal excellence. In this episode, Keren and I discuss:  How common disordered eating is in fitness and nutrition Societal beauty standards The danger of comparison The influence of others on your beliefs The four tendencies from Gretchen Rubin Downfalls of research and science What it means to have a "healthy relationship with food" The importance of beliefs  Our top 3 nutrition principles Learn more about Keren: kerenchen.ca Find Keren on Instagram: @kombucha.mami

We live in a noisy, data-driven world. When it comes to fitness, nutrition, and wellness, it can be challenging to decide what to prioritize. In this episode of the podcast, I discuss the thought process you can use to focus your efforts. The goal is to do less and accomplish more.  Find me on Instagram: @caseymzav  Subscribe to keep up with new episodes every Monday! 

Dr. Ricky Singh graduated from McMaster University with a Bachelors of Science degree in Kinesiology in 2009 and from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic in 2014. Throughout his education, Ricky has focused his studies on understanding mechanisms of injury and how to optimize human movement. Ricky currently works with Athletics Canada as a member of their Integrated Support Team. He has travelled the world with the Canadian Track & Field Team and was selected to be apart of the medical team for the 2017 World Championships in London. Ricky has consulted with Golf Canada as well as Hockey Canada and continues to work with elite level athletes in helping them reach their athletic potential. He currently has his own mobile therapy practise and operates primarily throughout the GTA. In this episode, Dr. Ricky and I discuss:  The philosophy of chiropractic and why it's controversial How Dr. Ricky approaches treatment How psychology plays a huge role in treatment Limiting beliefs we have about our bodies Why we move the way we do: COST vs. SAFETY The two most common reasons people get injured Finding the right amount of volume & intensity in training The importance of trusting your practitioner Chaos theory & systems Find Dr. Ricky on Instagram: @drrickysingh Email Dr. Ricky: grsinghdc@gmail.com Learn more about Oat Canada: oatcanda.com

ANNOUNCING: Oat Canada, the official sponsor of How Do You Feel.  Learn more about Oat Canada: oatcanada.com Find Oat Canada on Instagram: @oatcanada From playing in the Little League World series as a 12 year old to becoming an All-Canadian receiver at McGill University where he obtained his degree in Kinesiology, Greg was drafted and played in the C.F.L.. He was named one of Toronto’s top 10 trainers and is now taking his extensive knowledge and experience to form Toronto’s most exclusive Training Club. “Health is a lifestyle choice. It needs to fit into who you are”. Fuel shows you how to integrate fitness into your lifestyle.” In this episode, Greg and I discuss:  - The state of the world right now - The importance of building relationships - How COVID has changed the fitness industry - How Greg uses data in business and in life - Managing family life, the business, and three gym locations - What makes Fuel special - Cultivating a sense of team among Fuel trainers - The biggest mistake people make in group fitness Learn more about Fuel: fueltrainingclub.ca Find Fuel on Instagram: @fueltrainingclub

Theo is a personal trainer in the heart of Toronto. His coaching services are for anyone who wants to feel better, move better and become stronger. His specialty lies in strength training and mindful movement practices and Theo aim to educate and empower his clients so they can take control of their health and fitness for the rest of their lives. Theo started his journey in health and fitness 12 years ago. When he was 16, he dove deep into strength training and powerlifting and was engulfed for close to a decade. More recently, Theo has found a sweet spot between lifting weights (mainly kettlebells and bodyweight training) and movement/mobility training. In this episode, Theo and I discuss:  Walking Why he gravitates towards simple programming His current training program How COVID gave him the chance to slow down The importance of technique How his clients' goals inform their program  His holistic approach to fitness & wellness How his training has evolved over the years The importance of rest & happiness Paul Chek's four "doctors" What Theo hopes his clients walk away knowing Learn more about Theo and his training: theodorelim.ca Follow Theo on Instagram: @theodore.lim

In this episode, I discuss: How eating is an emotional experience Understanding preoccupation with food (and how to avoid it)  Fear surrounding food  Using food to soothe internal states of discomfort Identifying patterns in behavior Creating new habits How your environment plays a role in your behavior Constructing your environment in a way that supports sustainable change The nature of willpower Find me on Instagram: @caseymzav Email me with any feedback or suggestions: caseymzavaleta@gmail.com

Caleigh is the founder & owner of BOLO Inc., a boutique gym in downtown Toronto. The space is a dream destination for active, busy, young professionals in Toronto. You can find a crazy good workout, and then stay for a coffee, a blowout, a hang with your peeps or answer emails and get sh*t done. BOLO is all about offering a multi-tasking space for like-minded hustlers. Caleigh is a former boxer, personal trainer, fitness influencer and self love crusader, with a decade long background in TV production (she was formerly a producer at eTalk and The Social). In this episode, Caleigh and I discuss:  Mixed feelings about Phase 3 Her purpose an an entrepreneur The mission behind BOLO Inc. Zoom fatigue & virtual classes How COVID has impacted businesses The pressure she places on herself The type of leader she wants to be Knowing your worth & finding inner peace Her 2 week digital detox Prioritizing our own happiness "Healthy" and "unhealthy" existing in the same space Learning to be intuitive with fitness and nutrition Her vision for the future Learn more about Caleigh: @caleighfit Check out what BOLO Inc. has to offer: bodyloveinc.com

The Earthy Sisters (Sarah & Lexi) provide sustainability & eco-friendly education to teach you how to reduce your community’s ecological footprint. They have the knowledge and expertise to help you and your team, students, or peers battle climate change. They use fun, inclusive, and engaging material and offer simple solutions to a big problem. In this episode, Sarah, Lexi and I discuss: How behaviors have a ripple effect on those around you  The importance of community How you can make a difference Small, simple, eco-friendly changes Doing a waste audit The impact of COVID on waste  Supporting local businesses  Second-hand clothing Bioplastics and sustainable materials What actually gets recycled Sustainability "buzz words" DIY products What you can do if you already have the basics nailed down Follow the Earthy Sisters on Instagram: @earthy.sisters Learn more about Sarah and Lexi and their services: earthysisters.org

Cassie Day is the owner and founder of All Day Fit in Toronto, ON. You can try your first three classes free in the Online Hub.  In this episode, Cassie and I discuss: Signs you might be overtraining The feeling of dreading your workouts What you learn as you gain training experience The effects of stress on training Recovery The mindset that comes when training is your life Losing you period & hormonal changes Muscle soreness Guilt when missing a workout  Thinking big picture Find Cassie on Instagram: @cassiedayyy Find All Day Fit on Instagram: @alldayfit.co Learn more about Relentless Habits by listening to this informational webinar.  Register for Relentless Habits 12pm Group here. Register for Relentless Habits 5:30pm Group here.