Show Notes

Self-Defense: For Safety, Confidence, and Awareness. W/ Dana Hernandez.

Today Dana Hernandez walks us through her journey from veterinarian to self-defense specialist. She opens up about why she made the career change and all the emotions and challenges that accompanied it. Dana is now doing amazing work, helping women around the world develop the confidence, awareness, and self-defense tactics they need to stay safe. Dana’s passion and determination are unmatched, and you will leave this episode wanting to chase your passion as well. Dana has recently developed a virtual self-defense course that I highly recommend for everybody, female and male! Go to her Instagram page or website (both below) to check it out.

You will also hear:

  • Specific self-defense tactics and methods to stay aware and safe.
  • The multiple benefits of self-defense training, beyond being able to physically defend yourself.
  • The concerning statistics surrounded women and being attacked.

You can find Dana at :

Her Instagram

Her Website

Don’t forget to rate and review!

Business Ownership and Health in the Midst of a Pandemic, w/ Justin Grinnell.

In this episode you will hear from Justin Grinnell, gym owner and personal trainer. Justin owns a successful gym in Michigan. Today you’ll hear him talk about how he started his business, how he adjusted during the pandemic, and his thoughts on people and their health. Justin has been a significant influence on myself and my business and I know all of you will benefit from what he has to say. Enjoy!

You can find Justin at:

His Instagram

His business Instagram

His business website

Behind the Scenes of Human Movement, Content Creation, and Finding your Niche, w/ Conor Harris.

In this episode you will hear from Conor Harris. Conor is an expert in human movement. He has trained countless amounts of clients and athletes to move better, and in doing so feel better. Conor has built a highly successful business not only training clients, but also educating fellow trainers on how to do the same. Listen in to hear how Conor started and built his platform. You will also hear:

  • Conor’s approach to content creation.
  • How the pandemic influenced the growth of his business.
  • Why the human body develops the way it does, and why you may feel the tightness and discomfort you do.
  • Conor’s three favorite exercises, as well as the three you may be doing too much of.

Check out Conor at :

Don’t forget to rate and review and thank you for listening! Please direct any questions to Mike@marhealthandperformance.com.

E30: Addiction and Youth Athletes: More than athletic training, W/ Trevor Costello.

In this episode you will hear from Trevor Costello, youth strength and conditioning coach. Trevor tells his story of being a talented youth athlete who also struggled with addiction. He will guide us through his struggles and his path to sobriety. Trevor is now doing amazing work with youth athletes in Texas. He not only helps them to become better athletes, but also good people. Listen in to hear this story and the other great works Trevor is doing in the work of youth athletics and youth addiction.

Energy Deficiency and Intuitive Eating, w/ Dietician Brittany Wehrle.

In this episode you will hear from registered dietician Brittany Wehrle. Brittany primarily works with the athletic population, but has experience working with all ages and backgrounds. We explore the concept of ‘relative energy deficiency’. Essentially, are you properly fueling yourself for your needs? Both athletes and general adult populations struggle with balancing their food intake when other aspects of life are considered: aesthetics, stress, work/class schedules, sleep routines, children, etc. Today Brittany will walk us through her approach in guiding her clients to a more balanced plan.

You will also hear:

  • Brittany’s background.
  • Intuitive eating: what it is and how it should be used.
  • How an athlete transitions from the athletic world to more traditional jobs.

You can find Brittany:

Her Instagram page

Her website

Enjoy the episode and please rate and review!

Tom Brady and 3 Keys to Success

In this weeks episode I briefly discuss my thoughts on Tom Brady and what has attributed to his success. I believe you can narrow down success to three key elements. Not just for Tom Brady, but for all of us. After you listen, give it some thought. How would you describe yourself amongst the three keys? Is there anything you think you can change? If so, we have created some positive focuses for you. Let me know what you think!

Cancer: Lifestyle for Treatment and Prevention, w/ Dr. Colin Champ

In today’s episode you will hear from Radiation Oncologist Dr. Colin Champ. Dr. Champ is a former MIT graduate, currently practicing at Duke University. You will hear us discuss his research regarding cancer, and lifestyles role in both treatment and prevention.

You will also hear:

  • Dr. Champ’s views on the keto diet and intermittent fasting.
  • The power of the food industry on our choices.
  • The commonality of decreased processed foods and sugars in all diet choices.

You can find Dr. Champ at the following:

Don’t forget to rate and review!

Kids Eat in Color: Child Nutrition, Tactics, and Habit Building, w/ RD Jennifer Anderson

In this episode you will hear from Jennifer Anderson, a registered dietician who specializes in child nutrition and eating habits. I have been a big fan of Jennifer’s content for a long time now. Her tactics have made a significant impact on how I approach feeding my children. I now have healthier eaters with less stress on myself. Whether you are a parent or not, there will be takeaways for you in this episode.

You will also hear:

  • Why being an example for your kids is so important.
  • How to introduce new foods while still providing “safe foods”.
  • Tactics towards kids who will only eat the same small handful of foods.

Where can you find Jennifer?

Her instagram page

Her Better Bites program (from the episode)

Finding Your Authentic Self, w/ Lori Verta.

Today you will hear from trainer, coach, and mom Lori Verta. Lori is a former colleague of mine (and still a colleague, though from long distance). Since leaving our former place of employment each of us have done a lot of maturing and soul searching. Todays episode is about just that, finding your true self and in doing so making necessary life changes. Finding yourself takes experience, honesty, and trial and error. It can be a difficult journey, but an important one. Lori will be walking you through her personal experience with alcohol, and how an unexpected delivery would change her life.

Don’t forget to rate and review! You can also find me at the following:

Diabetes, Prevention, and Common Dietary Fads, w/ Dr. Arti Thangudu.

Today you will hear from Endocrinologist and Diabetes specialist Dr. Arti Thangudu. Listen in as we discuss diabetes and treatments, as well preventative lifestyle methods. You will also hear her stance on common dietary fads, including fasting, multiple small meals, and food timing.