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PODCAST

excellence, actually

Steve Magness, Brad Stulberg, & Clay Skipper

"excellence, actually" is a podcast from The Growth Equation, hosted by Steve Magness, Brad Stulberg, and Clay Skipper. Drawing on their years of working and corresponding with Olympians, coaches, executives, world-class physicians, and other elite-level achievers in their coaching practice and professional careers, they give you the mental and physical tools, practices, habits, and frameworks used by the best in the world in the pursuit of excellence. Each episode will give you concrete ideas and

education self-improvement

All Episodes

46:48

025 - Caitlin Clark & The Cost of Greatness

excellence, actually ·

2024/03/28

Last week, ESPN's Wright Thompsons wrote a wonderfully reported profile of Iowa's Caitlin Clark (link below), who is playing in her last NCAA tournament and capping off a career as one of college basketball's greats and it's all-time leading scorer. At the heart of that piece was a compelling question: What is the cost of greatness? How does someone like Caitlin Clark balance relentless hustle with joy and rest? Obsessional devotion with relaxation and play? Hyper competitiveness with teamwork and

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12:38

024 - The Coach Up: Make Friends with Your Fatigue

excellence, actually ·

2024/03/25

Knowing how to be tired is a skill. If you don't know how to work with fatigue, you won't be able to push yourself when things get hard. On the other hand, if you only know how to push and can't understand your body's warning signals when it's overdoing it, you mind find yourself injured or burnt out. On this episode of The Coach Up, Steve Magness explains how to better walk that tightrope by getting to know—and making friends with—your fatigue.If you are enjoying FAREWELL, the best way you can

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38:05

023 — When Does Exercise Become Unhealthy? (And Other...

excellence, actually ·

2024/03/21

We’ve got voicemail(s)! On the last roundtable, we opened up our phone lines a you all answered the call with some great questions. So today’s episode is dedicated to answering three of the issues raised: how to know when a relationship to exercise becomes unhealthy; (2) the psychological downsides to gamifying your movement practice, and how to know when to use intrinsic vs extrinsic motivation; (3) how to think about exercising and fitness as you age. Enjoy—and thanks for the great questions.If

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10:08

022 - The Coach Up: Instead of Toxic Positivity, Try...

excellence, actually ·

2024/03/18

The world can be pretty wonderful. It can also be pretty terrible.So we need a mindset that works for both of these circumstances. Unfortunately, these days, we often live on the extremes. On the one end of the spectrum, there's toxic positivity, which means remaining upbeat in the face of something that's really difficult, or hard, or sad, and needs to be experienced and processed as such. On the other , there's straight up hopelessness or nihilism, a sense that everything is so bad, we might as

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48:31

021 - Are Our Cravings and Comforts Holding Us Back?...

excellence, actually ·

2024/03/14

In his books The Comfort Crisis and Scarcity Brain, Michael Easter explores two of the major complications of living in our modern world. The world is rife with comfort and convenience, which is great some of the time, but not all of the time since we need to discomfort to grow and become resilient. The world is also abundant, but humans have evolved to have a scarcity mindset, meaning that no matter how much we have, we're wired to crave more. This means we often struggle to do the necessary hard

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9:46

020 - The Coach Up: 6 Tips for Building (& Breaking)...

excellence, actually ·

2024/03/11

In his book Atomic Habits, James Clear makes the point that it's your habits, multiplied over time, that create the person you become. That's because habits compound. The difference between the person who reads 20 minutes a day and the person who doesn't may not seem that big on a day-to-day basis. But over the course of a year, the person with the reading habit will likely have read 30 to 40 more books than the person without that habit. So building the habits that are going to get us closer to

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37:43

019 - VO2 Max and Other Things You Don't Need To Know

excellence, actually ·

2024/03/07

Health and fitness is in a weird place these days. On one hand, there’s a lack of foundational health literacy in society (as evidenced by a recent Exercise I.Q. Quiz in The New York Times that left us with more answers than questions: https://www.nytimes.com/interactive/2024/02/27/well/move/fitness-workout.html). On the other hand, we’re overloaded with fancy-sounding jargon that can leave even high-level exercise enthusiasts feeling like they need to do and learn more. Today, Steve, Brad, and Clay

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9:05

018 - The Coach Up: (How to) Fly Into the Danger Zone

excellence, actually ·

2024/03/04

"You need to feel like a pot of water on the stove that's just about to start boiling over," says Molly Seidel, in describing what it feels like to run the marathon pace that won her the bronze at the last Olympics. "You just hold it there, right on that line." This is as draining mentally as it is physically, she says. In fact, Seidel says so much of what holds athletes back is their brain telling them to pull back because their going into the danger zone. The antidote? Learning how to be with

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1:01:27

017 - Rethinking Toughness with Ironman World...

excellence, actually ·

2024/02/29

In October 2022, many people witnessed triathlete Chelsea Sodaro, in her first time running the race, become the first American woman to win the Ironman World Championship in Kona. What they didn't see was that, in the months leading up to the race, she was learning how to balance motherhood and training, and struggling with intense OCD and anxiety. Today's episode is about that: the things we don't see. Because, in the world of performance, a lot of the focus goes to success and achievement—and not

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8:57

016 - The Coach Up: Getting Started When You Don't...

excellence, actually ·

2024/02/26

"You probably grew up withmotivation being super important: 'Think positive. Get hyped. Find inspiration. Ride your bliss,'" says Brad Stulberg, on this week's Coach Up."And that's great—except for the 98 percent of days where you're not super hyped and motivated." On those days, when you need a little extra oomph, you might want to use a psychological tool known as behavioral activation, which Brad details on today's episode. Plus: how to know when you have the type of fatigue that will respond to

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31:06

015 - How to Be Productive in a World of Infinite Noise

excellence, actually ·

2024/02/22

Do you ever feel like you've got too much to do and not enough time to do it? Welcome to one of the enduring sensations of existing and working in a very noisy world . (We feel it, too.) On today's roundtable, Brad, Steve, and Clay discuss how we got here, why the sense of task overwhelm is a particularly modern affliction, and the strategies they use to deal with it, like prioritizing, doing good enough work, and understanding what's truly urgent (versus what just seems urgent).If you are enjoying

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9:29

014 - The Coach Up: Why Bad Days Matter More Than...

excellence, actually ·

2024/02/19

"The sky's the limit." "Shoot for the stars." When it comes to success, we often think in terms of being our absolute best. On today's episode of The Coach Up, Brad Stulberg explains why, if you want to get better, you should focus on your bad and average days—not the good or great ones.Listen and subscribe to FAREWELL now!iTunes and Apple PodcastsSpotifyAndroidStitcherGot a question, feedback, or ideas for the show? Email clay.growtheq@gmail.com or leave a voicemail at (646) 893-9503Find Brad,

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48:38

013 - Knowing How to "Winter" Is a Year Round Skill...

excellence, actually ·

2024/02/15

Let’s be honest: Winter ain't always fun! It’s cold, dark, icy, and often sticks around far longer than we want it to. Even if you’ve moved somewhere warm as a way to permanently escape the frosty months, well, there are winters there, too; times when you or someone you love gets sick, you go through a break-up, or you lose a job. “Everybody winters at one time or another,” writes Katherine May, in her book Wintering: The Power of Rest and Retreat in Difficult Times. May says that instead of

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12:16

012 - The Coach Up: A Magness Masterclass on Feedback

excellence, actually ·

2024/02/12

Growth comes from facing weaknesses, and we learn about those weaknesses from getting feedback. But feedback has a way of raising our defenses. Which means helping others grow by giving feedback—or growing ourselves, by taking feedback—is fraught with challenges. Luckily, Steve Magness's countless years as both an athlete and a coach have earned him some insights into the practice of delivering (and receiving) criticism. On this episode of The Coach Up, he gives you a primer: how to give it, what he

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34:34

011 - Is Our Happiness Obsession Making Us... Unhappy?

excellence, actually ·

2024/02/08

We've always been a country obsessed with happiness. It was, quite literally, built into the promise of America (right there with life and liberty). But maybe you've noticed: the market for happiness content is absolutely booming, which suggests that there's a rather large market of unhappy people out there. It's almost as if our obsession with happiness is inversely correlated to our actual happiness. Why might that be?Steve, Brad, and Clay discuss, unpacking different ideas of happiness

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9:16

010 - The Coach Up: We're Talking About Practice(s)!

excellence, actually ·

2024/02/05

When it comes to thinking about how to design your days, weeks, and months, to get done everything you want to get done, we often think in terms of goals and routines. In the long-term, goals give you a North Star to aim towards; in the shorter term, routines help you knock out the tasks you need to do on a daily basis. Sometimes that works great. But sometimes it doesn't. We can feel too loosely connected to a goal that's far away—or too rigidly attached to a routine that, when it gets disrupted,

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55:38

009 - Mental & Physical Skills of the World's Best...

excellence, actually ·

2024/02/01

Over the course of two days, Olympic decathletes participate in ten different track and field events, ranging from pole vault and shot put to long jump and a 1500-meter run. It’s a grueling competition that requires speed, strength, explosiveness and technical ability, which is why, in addition to receiving a gold medal, the winner is also crowned the “best athlete in the world.” Right now, that title belongs to Canada’s Damian Warner, who took home the gold in Tokyo in 2021. On today’s episode,

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8:27

008 - The Coach Up: This Concept Will Change How You...

excellence, actually ·

2024/01/29

Have you ever noticed that your behavior is sometimes misaligned with your goals? You go to school to learn, or take a job to do meaningful work, or join Instagram to keep up with friends. But instead you end up chasing GPA, money, and followers. It's an increasingly prevalent complication in a society obsessed with metrics, where everything is gamified and measured. On today's episode of The Coach Up, Michael Easter, whose books The Comfort Crisis and Scarcity Brain assess the problems of our

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44:14

007 - Be Yourself and Go All the Way

excellence, actually ·

2024/01/25

What type of leadership builds a culture of winning and excellence? Is an approach that prioritizes joy, care, and love, more effective than one that's more demanding or authoritarian? Using examples from contemporary sports, and in the wake of the departure of three of the most storied football coaches of all-time—Nick Saban, Bill Belichick, and Pete Caroll—each of whom fostered a unique type of culture, Steve, Brad, and Clay discuss the merits of various coaching styles. You'll learn the

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8:44

006 - The Coach Up: 5 Lessons on Focus, Leadership,...

excellence, actually ·

2024/01/22

A special edition of The Coach Up! In the wake of the Kansas City Chiefs' playoff victory over the Buffalo Bills, Clay revisits a 2020 conversation he had with the Chiefs' head coach, Andy Reid. Coach Reid breaks down what makes Chiefs' quarterback Patrick Mahomes great, and gives an insight into the coaching philosophy that has made him one of the best coaches of all-time. Don't miss these lessons on leadership, focus, and greatness from a future Hall of Famer.Listen and subscribe to FAREWELL

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