Man in the Arena with Craig Spear (Craig Spear)

Welcome to Man in the Arena!  In this first episode you'll learn what the podcast is all about.

When you tune in you'll hear:

1. The details about this podcast 
2. Why it exists and who this is for
3. What you can expect 

Thanks for stopping by!

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In this episode, I'm going to teach you how to raise your floor and build more consistency into your healthy habits.  

When you tune in you'll hear:

1. The 6 things I am focused on to improve my health daily
2. How creating baselines is better than setting goals
3. Why celebrating your wins and being part of a community is vital to your long term health.

Enjoy this episode.

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You are a human being and that means you have super powers.  Today, I am going to share with you the first super power I teach at The Spear Method.  Once you integrate this Super Power into your day to day, you will see major changes in your health and weight loss.

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Today I am going to tell you how to develop your second super power - a Super Power that will stop you from over eating, over drinking and help you optimize your health.  Learn how to regulate your emotions without resisting, reacting or avoiding them.

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Prospection is about looking ahead to the future, allowing emotions is about being present, today we’re closing the loop and talking about REFLECTION which is focusing our attention on the past.  Let’s uncover the power of reflection!  

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If over 40 and you’ve been prioritized your family and/or your career, chances are your health has taken a hit. In today’s episode I’m going to talk about an ideal starting point if you’re ready to improve your health.

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The way we think and what we believe has an incredible impact on our ability to lose weight, keep it off and transform our health.  In this episode, I uncover three sneaky, but deadly mindsets that are holding you back.  I also offer three mindsets that you can shift to in order to achieve amazing results.  Check it out!

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If you had a broken arm would you go to the doctor and ask for a pain pill to treat your injury?  Of course you wouldn't - you'd want to fix the break.  Unfortunately, this is what the weight loss industry mostly teaches - methods that treat the symptoms and not the root cause. 

In this episode, I uncover a different approach to help you treat the root cause of weight gain.

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There seems to be a lot of 'rules' you can follow with respect to losing weight, but what about using weight loss 'tools'?  I believe in providing people with effective tools to succeed and one of the tools I love to use and teach is called THE HUNGER SCALE.

In this episode, I share a simple tool you can use to identify how much food you need to eat rather than restricting your diet and depriving yourself.

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In this episode, I share common traits observed in my most successful clients. Drawing from 20 years of experience as a coach and trainer, I discuss six success clues: curiosity, humility, capacity, extreme ownership, valuing recovery, and levelling up.

I encourage you to integrate these clues into your health and weight loss journey or seek out others who have already achieved their goals and learn about their success clues. 
 

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Have you ever wanted to do something but quit while trying or maybe you didn’t even get started because you were worried what other people might say?

Of course you have - as have I - many, many times!  I know you have because you’re human with a normal, functioning human brain.

But that stops today because it’s time to silence your critics.  In today’s episode, I share…

1. The two types of critics you need to watch out for
2. Three ways to silence them
3. How to take action and get into the arena

Let’s go!

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Have you ever tried fasting or thought about trying fasting?  You might have just heard about it or maybe you actually dipped your toe into the fasting waters, either way, in this episode, I want  to help you  understand fasting  a little better.  I cover...

1. Types of fasting
2. The benefits and disadvantages of fasting
3. Common fasting mistakes
4. Considerations

Enjoy!

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When you stumble and fall in life you always have a choice.  In this episode Craig outlines 5 steps (choices) you can make to get back on track.  Whether you are trying to lose weight, find a new career, improve a relationship, you will want to listen to this episode.

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Weight loss is frustrating and challenging and difficult, but it doesn’t have to be that way all the time.  

In today’s episode, Craig talks about how you can make weight loss fun and easy.

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In today's episode, I'm doing something a little different.  I googled 'the most asked weight loss questions' and then answered them on this podcast.

1. I hit a plateau, what can I do to break through? 
2. What’s my ideal weight?
3. What type of exercise do I need to do to lose weight?
4. How can I lose weight fast/how much weight can I lose in a month?
5. What foods should I eat to lose belly fat?

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In this episode, I'm diving into five factors that affect your appetite and hunger - all backed by scientific research!  Plus I’m going to offer five easy to use strategies that you can start using to regulate your appetite.

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Earlier this year I decided to stop eating added sugar.  In this episode, I want to share with you why and how I did it.  In saying this, I'm not going to try and convince you to stop eating sugar.  My intention is to help you assess your own relationship with added sugar so you can make decision that support your health and weight loss.

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If you’re a tech nerd like me, then you’re going to love today’s episode because we’re talking about everything related to weight loss technology.  More specifically, I am featuring a number of different devices that have come on to the market in the last 5 years and now gaining more momentum in helping people lose weight.  From apps to scales to wearables, I’ve got you covered.  

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This episode is the first of a two part series and let me just say that this episode along with the one that follows next week are packed full of awesome content.

Here’s my goal with these next two episodes - it’s simple - I want you to execute better.   I want you to do better.  Listen in to see how visualization will do just that.

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This is a special visualization exercise.  Please be sure to listen to the episode that precedes this one, "Visualization Part 1 - How to Execute Better", before you listen to this bonus exercise.

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At some point in your life you will become past focused.  This is a problem, however, because being past focused is so limiting.  In today's episode, I want to introduce you to a concept called FUTURE SELF.  

Not only do I want to introduce you to this concept, I actually want to introduce you to your future self.  So be sure to listen to the bonus visualization that follows...you won't regret it.

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This is a special future self visualization exercise.  Please be sure to listen to the episode that precedes this one, "Visualization Part 2 - Be Your Future Self Now", before you listen to this bonus exercise.

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What if I told you that the key to improving your health and weight loss goals lies in your relationship with alcohol? This episode dives into the challenging topic of alcohol and men's health, as recent recommendations from the Canadian Center of Substance Use and Addiction suggest limiting drinks to just two per week. We explore the negative effects of alcohol on various aspects of men's health and discuss how it can hinder your progress towards a healthier lifestyle.

To help you make better choices when it comes to alcohol consumption, we share strategies for managing your drinking habits in a healthy way, including planning ahead and reminding yourself of the potential harm caused by overindulging. Our upcoming guests, Patrick Fox and Jordan McCarter, will offer their insights and provide actionable steps to improve your relationship with alcohol. So, tune in and discover how you can prioritize your health and reach your weight loss goals by optimizing your relationship with alcohol today!

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Have you ever wondered why alcohol has such a grip on our lives, and how we can break free from its hold? Join us for a powerful conversation with Patrick Fox, fellow coach and host of the Alcohol Rethink Project podcast, as we share insights on rethinking our relationship with alcohol and understanding our behaviors to create lasting change. 

Patrick opens up about his personal experiences with alcohol, how that led him to coaching men on transforming their relationships with alcohol, and the importance of self-awareness and creating a legacy of longevity.

Society places immense pressure on men when it comes to drinking, which often makes it difficult for them to stop. 

In this episode, Patrick sheds light on the challenges men face when trying to quit drinking and the impact of male conditioning. We delve into the significance of connection and coaching in overcoming these obstacles and discuss the 'seesaw of change' concept. 

Learn how creating sober firsts can tip the balance in favour of sobriety and empower men to take control of their lives. 

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What if you could enjoy your favorite wines without compromising your well-being? Join me as I sit down with special guest Jordan McCarter, founder and president of June Regenerative Agriculture, and uncover the secrets to cleaner, healthier alcohol consumption. Together, we dive into Jordan's inspiring journey of shedding over 80 pounds and adopting a more conscious lifestyle through intentional food and drink choices.

We'll also explore the world of regenerative agriculture and its role in creating a sustainable farming system that reduces emissions and produces nutrient-dense foods. Learn from Jordan's passion for wine, his quest for balance between health and indulgence, and his tips on connecting with local regenerative farmers. Don't miss this eye-opening conversation that will empower you to optimize your health through conscious drinking and support a more sustainable future.

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Are you aware of the crucial importance of comprehensive blood testing for men over 40? 

Tune into this eye-opening episode with our special guest, Dr. Carol Morley - a renowned naturopathic doctor and author - as we uncover the value of taking a proactive approach to our health journey. 

Discover how an objective snapshot of our bloodwork can reveal not only nutritional deficiencies but also flag potentially serious conditions and diseases before they worsen.

Dr. Morley walks us through the different tests that should be done, the best time to get a blood panel, and how to go about getting the results. Learn about the importance of tests such as lipid profile, fasting glucose, testosterone, PSA, and inflammatory markers. 

Don't miss this fascinating conversation where we create a personalized health plan based on your bloodwork and discuss the proactive approach that can lead us to a healthier lifestyle.

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What if you could transform your perspective to surmount life's hurdles and accomplish your dreams?

Get ready for an enlightening conversation with Pete Beskas, a certified coach, mentor, and best-selling author, who shares how coaching can be the game-changer in your personal and professional growth. 

We explore the power of coaching in creating a heightened awareness, boosting accountability, and fuelling your journey towards desired outcomes. 

Pete also shares his personal experiences and emphasizes the essence of authenticity and vulnerability in effective coaching.

1. how to track progress
2. set new goals
3. the exhilarating concept of quick wins

Pete offers pearls of wisdom on reflection and action - key ingredients to maximize success. 

Moreover, we discuss ways you can access Pete's treasure-trove of resources like his podcast and core value sheet. Get ready for a conversation that is bound to inspire and equip you with the tools to handle life's challenges head-on. 

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Ever found yourself in the throes of hardship and wished for a beacon of hope?  I think we've all been there.

Welcome to our invigorating conversation with Odell Warren, a man who has triumphed over adversity through unwavering resilience and determination. Odell's journey from being a heavy drinker to becoming a marathoner is truly remarkable. His story is a testament to the notion that it’s never too late to transform your life.

We journey through Odell's life, beginning with his early days of alcohol consumption and leading up to the defining moment when he was called a 'functioning alcoholic.' This became the catalyst for Odell's journey to sobriety. Stepping into an eight-week coaching program with Craig, Odell was able to redefine his relationship with alcohol and regain control over his life.

In a world where we are constantly looking for quick fixes, his story emphasizes the importance of ACCOUNTABILITY, VULNERABILITY, SELF-ACCEPTANCE, and unwavering DETERMINATION.

The final aspect of our conversation centres around Odell's journey towards embracing fitness. He shares how he leveraged his frequent work travels to stay fit and healthy. 

Today, Odell stands as an emblem of optimism, inspiring us with his story of transformation and a newfound sense of inner peace. He urges us to challenge our own narratives and encourages us to envision a healthier, happier version of ourselves. 

Join us in this enriching conversation and witness how Odell's inspiring tale is a powerful reminder that our past doesn't define our future.

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Ever felt trapped by overwhelm? Coach Jay Rush has crafted the tools to help you dismantle these walls, bringing to us an enlightening exploration of life coaching in the latest podcast episode of Man in the Arena.

Jay introduces us to his unique coaching program – Elements of Reinvention, designed to make his coaching more accessible as he focuses on helping individuals step out of their own way. 

With a primary focus on coaching men, Jay delves into the distinctive challenges they face and his straightforward approach to surmount them. 

Dig a little deeper and you'll see - emotions aren't always what they seem. They are, in fact, a superpower, waiting to be harnessed. Jay and I journey into the realm of emotions and their remarkable potential in the second segment of our discussion. 

From the societal norms that influence emotion handling, this discussion shines a light on the coping mechanisms we resort to, like over-exercising, binge-eating, or drinking. Embrace discomfort, face your fears, and allow yourself to feel; Jay's profound insights could just be the catalyst for your transformation. 

If you're ready to embark on a journey of self-discovery, then this episode is your starting point.

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This episode is a game changer!  Today we journey into the heart of fatherhood with all-star guest coach Tommy Geary in a stimulating discussion about embracing our inner heroes.

We unpack the wisdom of the 'Hero's Journey' to help you unlock your potential and emerge as a better, more confident version of yourself; a version you would love to gift to your family and community. Geary's philosophy is deeply rooted in heroism and leadership, and he's here to guide you in your journey of becoming a rock-solid dad.

Fatherhood, as we discuss with Tommy, isn't just about providing for the family. It's a role that has evolved over time, demanding more emotional intelligence, presence, and resilience.

From temper flare-outs to taking on an overwhelming amount of responsibility, we confront the common challenges dads face today. Tommy shares his insights on managing emotions and mindset to enhance relationships and productivity.

Finally, we touch upon Tommy's dedicated work in coaching men to be 'durable dads.' If you're eager to learn more about emotional intelligence, better communication, and managing your responsibilities without burning out, this episode is for you. Together, we delve into the concept of ‘Durable Dads,’ and how to cultivate resilience and good energy to create a lasting, positive impact. Don’t miss out on this chance to connect with Tommy and his work; it’s time to step up and become the hero of your own journey. 

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Ready to upgrade your performance, health and psyche by embracing a game-changing concept?

Let's unravel the secrets behind planned active recovery. This episode dives into the world of periodization, a highly effective method of organizing a training program to optimize performance and achieve specific fitness goals.

I talk about about the macrocycle, mesocycle, and microcycle and how each one plays a critical part in your overall progress. Most importantly, you'll understand the indispensable role of active recovery.  To cap it off, you'll get key tips on incorporating active recovery into your routine.   Buckle up and prepare for a journey that will change your life for the better.

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Today we pick up the 'fasting' conversation from the previous INTRO TO FASTING episode only now we're talking about how your body's unique fasting states can be optimized to burn fat.

We're not just talking about skipping breakfast - we're covering everything from the fed state where your body is absorbing nutrients to the fasting state where your body is running on stored energy.

This episode is packed with invaluable insights on mastering each stage, making smarter food choices, and understanding the potential downsides of hunger, decreased energy, and stomach discomfort.

So, tune in and equip yourself with the knowledge to optimize your health!

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Are you tired of the vicious cycle of willpower-induced burnout and the accompanying shame that can derail your health and weight loss goals? 

What if I told you that there's a more sustainable, compassionate way to achieve success? 

Today we explore the role and limits of willpower, especially for men over 40. We'll peel back the layers on this seemingly helpful concept so you can  understand the triggers for impulsive behaviour and the shame that often follows.

In our journey together, we'll break away from the all-or-nothing approach that only leaves you frustrated. Instead, we'll focus on three powerful strategies - awareness, anticipation, and compassion - that promise to lead you towards long-term success. 

We'll guide you on how to practically apply these strategies in your everyday life, fostering not just a healthier physique, but a stronger, more positive relationship with yourself. 

It's not about just hitting those weight loss goals, it's about crafting a legacy of longevity.

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Are you on the path to pre-diabetes and unaware of it? 

1 in 3 North American adults may be pre-diabetic and a shocking 84 % of them don't have a clue.

This eye-opening episode of Man in the Arena is your wake-up call. We tackle the silent health crisis of prediabetes, a grave metabolic disorder with ramifications that can lead to chronic diseases like heart disease and Alzheimer's. But here's the good news - with concrete steps, this life-altering condition can be reversed. 

Armed with knowledge, we break down the mechanics of insulin, its role in glucose metabolism, and how it all correlates to our health. We then arm you with actionable steps to reverse this condition through lifestyle and dietary changes. 

Discover the pivotal role that your diet, sleep, and stress levels play in this process and how simple lifestyle changes can drastically lower glucose levels and halt the progression of type 2 diabetes. I guide you through what you should eat, foods to avoid, and the importance of regular exercise. 

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Are you ready to transform obstacles into opportunities in your weight loss journey?

That's what we're diving into today as we explore the concept of anti-fragility. I'm delving into how it's not just about bouncing back but actually growing stronger from setbacks and uncertainties. 

Be sure to check out the show notes here:  https://www.thespearmethod.com/blog because I have included a special worksheet for you to help nurture this resilient, anti-fragile attitude. Get ready to discover how setbacks can become the stepping stones to success in your health journey. 

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The legacy Terry Fox created despite battling insurmountable odds has inspired millions of people around the world.  This week's episode of Man in the Arena covers an emotional journey, as I unravel the awe-inspiring tale of Terry Fox - a Canadian icon who transformed his cancer struggle into a beacon of hope. 

I talk about Terry Fox's life, his courageous battle with cancer, and narrate his awe-inspiring Marathon of Hope. You're encouraged to ponder about the legacy you're creating in your own life. This episode serves as a reminder that health is not merely the absence of disease, but the harmonious balance of good nutrition, regular exercise, adequate sleep, and stress management. This is your call to action, to step inside the arena, face the odds, and create a legacy of health and longevity of your own. Tune in and be inspired!

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Today's episode goes behind the scenes to provide insight into my one-to-one coaching experience.  We'll look at my unique four-pillar approach, and the transformative outcomes experienced by my clients. But that's not all – I want you to know how to kickstart your health transformation journey, so we'll  delve into the various ways to begin your Spear Method journey, and the impact of prioritizing your health. 

So, gear up to change your health narrative with the Spear Method, because your journey to transformation begins here.

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The Rent is Due!

Today, I'm  sharing a new mindset shift to help you overcome inconsistency - the concept of revisiting and reshaping your thoughts daily, creating a compelling connection with your goals, and maintaining a positive direction. 

Particularly for those seeking weight loss, this episode highlights the importance of connecting with  your goal every day. We also talk about the significance of a daily routine for success, encouraging you to develop five new thoughts each day that align with your goals, set a consistent daily baseline, and avoid overextending yourself. 

Get ready to shift your mindset towards success and create a lasting legacy of good health and longevity.

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Type 2 diabetes and obesity are epidemics in North America and a big reason for that is the pervasive snacking culture that exists in Canada and the United States. 

Today's episode uncovers why we craves evening indulgences and how understanding our triggers can help us break free from the vicious cycle of late-night snacking. 

In the process, I want to arm you with strategies for decision making and handling those unhealthy urges when they strike. 

In particular, we'll unveil a powerful tool: THE URGE JAR. This simple yet transformative tool can help you process and overcome your snacking urges. 

I'm so glad you stopped by - let's get to it.

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Elevate your health, weight management and mental clarity with the transformative power of cardio. In my latest podcast episode, I unveil the secrets of heart rate training, spotlighting the benefits of zone two training—a low-intensity approach that supercharges mitochondrial health.

I also dive  into the nuances of each heart rate zone, discover exercises tailored for each, and uncover strategies to diversify your workouts for maximum impact. 

In doing so, I hope you understand the pivotal role of cardio in longevity and holistic health, and find out how to customize it to fit your lifestyle.

Ready to elevate your wellness journey? Tune in and discover the path to optimal health. Don't just listen—act. Your heart and health await.

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Ever been frustrated by weekend (or vacation) weight fluctuations? 

Well, you're not alone. Here's the good news: if you step on the scale and it goes up 3, 4, 5 pounds - you haven't gained fat.  You are retaining water and your body is inflamed.  In today's episode, I talk about the mechanics of short term weight gain plus I offer a new strategy and mindset on how to approach your weekends so you can keep your health and weight loss success going.

So with that, click that play button as I challenge you to rethink your approach to weekends and provide you with tools to optimize your health. Whether it's being more intentional with food choices or understanding the role of exercise in weight loss, I've got you covered. 

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What if you could unlock the truth about weight loss for men over 40 with one simple secret? 

Today’s episode is packed with hard-earned wisdom from nearly two decades in the health and weight loss industry.

 The key to lasting results isn't complex - it comes down to one thing - which I reveal in this episode. 

So, let's get started!

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Today we're talking about WOMEN'S HEALTH.

You might be wondering why I am dedicating an episode to women's health on a men's health podcast?

Well,  if you have a female partner, it's important for you to understand the changes she is experiencing as she reaches age 40 and beyond.  That' s why I'm so excited to welcome Elizabeth Sherman, a master certified life and health coach for midlife women and the voice behind the Done with Dieting podcast.

We not only uncover her unique coaching philosophy that centres around building self-trust, but Elizabeth also guides us in understanding the high and lows of perimenopause and menopause plus how we can support our partners in experiencing these significant life transitions.

Elizabeth offers invaluable insights into the physical, emotional, and mental shifts that occur during this time.

Listen to this insightful conversation and gain a new perspective on achieving optimal health and wellness.

If you want to get in touch with Elizabeth, please reach out to her using one of the following links:

Email: eliz@elizabethsherman.com

Website/Blog: https://elizabethsherman.com

Instagram: https://instagram.com/donewithdietingpodcast @donewithdietingpodcast

YouTube: https://www.youtube.com @donewithdietingpodcast

Facebook Page: https://www.facebook.com/TotalHealthbyEliz 

LinkedIn: http://www.linkedin.com/in/elizabethsherma

Twitter: http://www.twitter.com/esherman

Done with Dieting Podcast: https://www.elizabethsherman.com/podcast

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Welcome to a truly transformative episode!

Today, I'm sharing the journey of Paul Korber, a senior IT executive who overcame significant mental and physical obstacles to reclaim his health and well-being.

You'll hear him candidly discuss his struggles with depression, weight gain and injuries in the wake of 2022's challenging events, including the fallout from the COVID-19 pandemic.

His story underscores the power in acknowledging when we need help—a lesson that many of us can relate to during these unprecedented times.

But Paul didn’t just recognize the problem, he rolled up his sleeves and confronted it. Through therapy and coaching with The Spear Method, he discovered a path to not just survival, but success, and he's here to share key insights from his health journey.

His approach included embracing the power of accountability, intermittent fasting, and the concept of building a 'perfect plate'.

He underlines the importance of a supportive community, and having individuals who understand and share your challenges. If you're seeking inspiration on how to kick-start your own health journey, or simply want to learn how to optimize your health, Paul's story is a must-listen!

Get in touch with Paul

Website: https://govigeo.com/
Instagram: https://www.instagram.com/savourtheworldwithpaul
LinkedIn: https://www.linkedin.com/in/paulkorber

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I have 'THE' Dr. Marc Mitchell on the podcast this week and he offers up some absolute gems.  He's not just a kinesiology professor at Western University and a former professional athlete, he's also a wizard in the field of health behaviour change.

In this episode, Dr. Mitchell brings us face-to-face with the potency of financial incentives in shaping health behaviours and helps me understand the present self bias.

I'm so grateful to Dr. Mitchell in graciously offering his time and expertise.  Be sure to listen to unearth your own take aways!

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Ready to emerge from the holiday season feeling vibrant and confident instead of sluggish and regretful?

I bet you are!

I'm excited to arm you with strategies to navigate the festive period, keeping your health and fitness goals on track. From savouring your favourite treats without overindulgence, to maintaining your exercise routine amidst the holiday chaos, I've got you covered.

For extra reinforcement, I’ve even prepared a handy PDF (CLICK HERE TO GET YOUR COPY) to help you stay focused and intentional about your health during the final 6 weeks of the year.

Enjoy!

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Life doesn't always go according to plan.  Sometimes the pressure gets to us - so we need a set of scramble rules.

In today's episode, I'm sharing a unique concept to help you navigate the holidays (and life in general) when it becomes impossible to execute your best intentions.

Don't miss this one!

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This episode promises to arm you with practical strategies to manage stress and maintain optimal health during the busiest time of the year.

Today I'm 'unpacking'  the different types of stress - emotional and physical - and their potential impact on our health.

We delve into the importance of finding the right balance between too little and too much stress, the destructive effects of chronic stress on our bodies, and the health issues that can spring from unmanaged stress.

This episode is your toolkit!

I share effective strategies to reduce daily stress, guiding you on how to filter your inputs to prioritize positive ones, and impress upon you the significance of self-care through sleep, exercise, and healthy eating.

To cap it off, we'll explore the physiological sigh breathing technique, a simple and accessible way to activate the parasympathetic nervous system and reduce stress in real-time. 

Plus, we'll discuss how to build self-trust and find your inner peace amidst the hustle and bustle of the holiday season. Tune in and learn how to thrive, not just survive, during the festive season!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Struggling with self-trust when it comes to health and fitness goals? You're not alone. 

This episode of Man in the Arena is a game-changer for men over 40 who are ready to take control of their health but feel haunted by the fear of backsliding. 

On this episode we discover the power of self-trust and why it's key to successful health transformations. 

We'll explore  fail-proof strategies to build self-trust: starting small, consistency over intensity, tracking progress, and celebrating small wins. It's time to conquer your fears and step up your health game. 

Next week, we're doing a year-end review, so stay tuned. Here's to living a legacy of good health and longevity!

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A heartfelt thank you to each one of you, as we celebrate our first year of the Man in the Arena podcast. 

Reflecting on the journey so far, I've had the privilege of hosting fantastic guests who shared their inspiring stories and valuable advice on health and personal growth. 

Reaching this milestone of 50 episodes with over 20,000 downloads couldn't have been possible without you - our remarkable listeners.

This journey, however, hasn't been without its share of learning. Through it all, we've discovered the power of knowledge, the importance of a well-structured process, and the immeasurable value of coaching. 

Challenging the all-or-nothing mindset has been one of the most significant lessons learned, emphasizing the importance of setting achievable goals and the concept of failing forward.

As we look forward to 2024, I'm excited about the plans we have for the podcast - focusing on promoting good health and longevity. Reflecting on the progress made last year, I'm committed to building on that success. So, whether you're a seasoned Man in the Arena listener or just tuning in, you're in for a treat. Here's to another year of positive energy, valuable insights, and getting started on our health and wellness journeys together.

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In 2024, we're not just talking about health; we're putting systems in place to ensure consistent success. 

In this episode, get an exclusive glimpse into my own health and fitness journey, where I am going to tackle a year-long fitness program, and join me in monthly interactive challenges, starting with our January push-up challenge, to push our limits and discover our full potential together.

Whether you're looking to improve cardiovascular fitness, resistance training, mobility, or core strength, I'll be there every step of the way, providing you with practical systems and motivational content to make 2024 your fittest year yet. Join me in my membership, The Arena, and let's transform our health together.

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Welcome to year two/season two of Man in the Arena with Craig Spear! 

Today I am talking about goals.  Not because it's the new year.  I am talking about goals because GOALS MATTER.

Goals make use happier, they make life easier and most importantly, goals give our lives meaning and purpose.

It turns out that how you set goals also matters.  

With that, in today's episode I'm sharing my system of how to set health goals and actually follow through on them.  

I'm also sharing  five key mistakes we make when setting goals and how to use my system to avoid them.

Lastly, I am going to tell you about The Arrival Fallacy and what you should focus on instead as you pursue your goals.

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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In this latest episode of Man in the Arena, I unveil the hidden potential that lies within optimizing sleep for men over 40. 

We all know that rest is crucial, but do we understand the full scope of its benefits? Join me as I share why seven solid hours of slumber is the unsung hero of health, mood stabilization, and hormonal balance. 

In this episode you're learn:

1. Why saying "I get enough sleep each night is a shitty mindset"
2. The deeper benefits of sleep
3. The four different stages of sleep and what they do
4. The three step system to optimze your circadian rhythm which leads to optimizing your REM and Deep Sleep.

We also dive into  the '3-2-1' rule that could revolutionize your pre-sleep ritual and discuss how sleep supplements like CBN and magnesium might fit into your regimen.

LET'S GO!

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Do you ever feel like you're constantly giving in to others at the expense of your own well-being? 

Say goodbye to that stress, because this episode, I'm joined by Dr. Shideh Shafie, who lays out a blueprint for establishing boundaries that affirm and maintain personal well-being, ensuring you can manage both family time and career demands with strength.

In this episode, we cover:

1. Why it's important to set boundaries
2. The definition of a boundary
3. A System for Setting Boundaries
4. Setting and Enforcing Personal Boundaries
5. Examples of Setting Boundaries
6. Setting Boundaries for Self-Preservation

I am so grateful to Dr. Shafie for sharing her knowledge and expertise on today's show.  Here's how you can get in touch with her:

Website: https://www.shidehshafie.com/
Instagram: https://www.instagram.com/shideh.shafie/
LinkedIn: https://www.linkedin.com/in/DrShidehShafiePerformanceCoach/

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I used to shutter when my wife mentioned the words 'meal plan'.  To me, meal planning used to mean 'no fun', 'rigidity' and most importantly, 'failure' because I often didn't stay true to what was planned.  But over time, I've come to really value the meal planning system my wife and I put in place because it has so many benefits.  

With that, in today's episode, I talk about...

1. The Three Step System I use to meal plan meals each week
2. Why this system is so beneficial
3. Some of the traps to avoid when it comes to creating your meal planning system

Remember, systems are simply a series of steps and processes that are created with intention in order to produce a predictable and desirable outcome.  So if you want to perform at your best, it's vital to put systems in place to ensure your success.

Enjoy!

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Gyms are funny, right?  They are polarizing places to say the least.The whole concept is ridiculous when you think about it.  And this is coming from a guy who use to own four gyms!

There’s the huge equipment, the alpha males beating their chests, the fads, the aggressive sales tactics. 

But there’s also a lot of great qualities too - strong communities, knowledgeable people, convenience. 

Where are you on the ‘gym debate’?’  Are you a ‘Home gym guy’’ - Commercial gym guy’  - ‘Not a gym guy’?

If you're not quite sure, I want to I help you Find The Right Gym Fit for You - which is what I cover on this week's episode of Man in the Arena.

More specifically, I get into…

1. Why your body is the best gym you’ll ever own.
2. The pro’s and con’s of every type of gym.
3. From a zero budget to a $10K setup, how to build the perfect home gym tailored to your space and budget.
4. How to make commercial gyms work for you

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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It’s not your fault, but it is your responsibility.  

One of the main problems with the health, fitness and weightless industry is there is way too much information out there.

It creates a ton of confusion for people who don’t know where to start or what to do.  So it’s not your fault if you don't know where to start.

But it is your responsibility to learn more and educate yourself as much as possible.

That’s why I created this week’s episode called Strength Training 101 for Men Over 40, 50 and 60.

If you're ready to do more strength training or optimize what you’re already doing, be sure to listen in because I cover:

1. Why strength training matters for guys in their 40’s, 50’s and 60’s
2. Common Myths and Misconceptions
3. How to get started with strength training
4. How to optimize your strength training
5. 5 Important Takeaways 

I’ve distilled 30 years of knowledge and experience down into 30 minutes of everything you need to know.  It’s free and it’s damn good info!

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Ever heard of Kalen Deboar?  

Neither had I until The University of Washington Football team made the National College Football Championship this past January. 

Turns out this guy has been on a tear and his meteoric rise just culminated in him being hired as The University of Alabama’s next head coach after the legendary Nick Saban retired.

His story is a lesson in the importance of having values or as Coach Deboar calls them - Non-negotiables.

In today’s Man in the Arena episode - I talk about Coach Deboar’s ‘3 Non-negotiables’, as well as mine, and I offer you a process to determine yours as well.

I also uncover a vital step you must take when defining your top three values.  

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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I’ve been learning Spanish using Duolingo and one day something hit me. I realized that the only things between me not knowing how to speak Spanish and knowing how to speak Spanish are time and repetition.

With enough time and with enough reps I will speak Spanish.

I found this realization to be so incredibly motivating because I just have to show up, do the reps and I will achieve my goal.

That’s how simple this is.  Want to get stronger?  Give it time and do the reps.  Want to lose weight?  Give it time and do reps.

In today’s episode of Man in the Arena - I dive deeper into this realization and offer up:

1. The psychology and neuroscience behind learning and repetition
2. How to use repetition to build better habits
3. The double-edged sword of repetition

Thanks for listening!

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If we all ate in a MINDFUL way at each meal and listened to our body's natural hunger cues, none of us would be overweight.

Chances are you couldn't tell me whether you overate or not at your last meal and that's a problem.

We're constantly distracted by our devices and we live fast paced lives.  How often you do sit down to a meal and eat with intention, presence and consciousness?

The good news is it's possible to tap into mindful eating and the benefits are MASSIVE!

I not only talk about the importance of Mindful Eating on today's episode, but I also cover:

1. The Benefits of Mindful Eating (based on a study done at Utah State university)
2. 12 Different Strategies for Incorporating Mindful Eating
3. 7 Questions to Ask Yourself at Your Next Meal to Boost Mindful Eating

If you want to lose weight and improve your health, mindful eating is one step that will have a tremendous impact.  Good luck!

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1. How I coach myself on a regular basis
2. How self coaching has helped me and can help you
3. 3 Steps to build your own practice

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Ever felt stuck in the "all or nothing" mindset when it comes to your health and fitness?

Of course you have!  We all have!  But there is a better way that allows you to always stay in connection with your goal.

This episode is a game-changer for men over 40, as we discuss 'The Program' and the importance of getting 'dialled in' - how to craft your own dial, so that you can steer away from all or nothing thinking that often causes you to lose traction with your goals.

In this episode...

1. I'll guide you through setting attainable objectives and tracking your progress without feeling overwhelmed.
2. How to reframe the all or nothing switch to a more supportive dial
a three-notch dial system
3. Next steps to implement this easy but powerful tool

Enjoy!

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In my coaching I see a lot of guys with a lack of self worth or a low self worth.  I hear it in their voices and it comes out in their thoughts - which then shows up in their actions and the things they do.

I believe that our level of self worth is directly related to the results we have in our lives.  From our health to our careers to our relationships, the opinions we have of ourselves greatly influence our outcomes.

So one of the best things you can do, if you have a low self worth, is to change the opinion you have of yourself.

That's what I am showing you how to do on today's episode:

1. Self Worth = The Opinion You Have of Yourself
2. The Importance of Operating from a Place of Strength
3. Developing a Practice of Enhancing Your Self Worth
4. Common Thought Errors the Lead to Low Self Worth
5. 3 Steps to Changing the Opinions You Have of Yourself
6. Quick Self Worth Hack
7. 10 Things I Do for My Own Self Care
8. The Importance of Self Compassion & Self Worth

Enjoy!

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Strap on your seatbelts as we take on a journey through the bloodstream with the wonders of Continuous Glucose Monitors (CGMs)— a revelation in health tech that's ignited my curiosity and may just spark yours too. 

Imagine having a window into the ebb and flow of your blood sugar levels, right at your fingertips, in real time. That's the daily reality I've embraced with my CGM, a device that's not just for diabetics but anyone curious about the body's response to food and lifestyle choices.

The landscape of glucose monitoring is vast and intricate, but I've navigated the terrain to bring you the lowdown on some heavy hitters like the Freestyle Libre II and the Dexcom G7. Whether you're tuning in from Canada or the U.S., you'll gather the info on everything from costs to prescription quirks. 

But there's more to this tech than meets the eye—beyond the numbers and graphs lies the ability to decode your body's cryptic messages on how it handles that slice of pizza versus a kale salad. It's these nuances that have transformed not just my relationship with food, but also how I sculpt my body and energy levels.

Now, before you race to get your hands on a CGM, let's pump the brakes and consider a few road signs. These tools are potent, but they're not one-size-fits-all, and jumping in unprepared can leave you lost in a sea of data. I'll share my roadmap for when and how to integrate a CGM into your health regimen, ensuring you're well-equipped to make the most of this technology. 

Enjoy!

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In this episode of "Man in the Arena," host Craig Spear welcomes back listeners after a hiatus and introduces the podcast's focus on helping men over 40 master their health and weight loss goals. He emphasizes the importance of consistency, drawing parallels between maintaining consistency in health habits and the story of exploration teams heading to the South Pole. The Swedish team's consistent 20-mile march each day led to success, contrasting with the UK team's variable approach.

Spear shares insights from his own experience, highlighting the need for a system and avoiding overloading with too many changes when pursuing health goals. He previews upcoming episodes on beginner weight loss strategies and emphasizes the podcast's aim to provide actionable, bite-sized information for listeners to integrate into their lives.

The episode concludes with Spear encouraging listeners to engage with the podcast, share it with others, and apply the insights gained to make positive changes in their health and wellness journey.

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Struggling with weight can feel like an uphill battle, especially for men over 40, but what if the key to unlocking sustainable weight loss was understanding the science behind hunger and satiety? That's exactly what we're laying out in this episode—three solid strategies to conquer over-hunger and the desire for foods that sabotage your health goals. We're digging deep into the hormonal seesaw of ghrelin and leptin and revealing how you can naturally keep your appetite in check. With a candid look at why tracking progress without self-deception is vital, and how tackling weight loss plateaus with patience can lead to victory, this discussion is your first step toward a lasting transformation.

Ever consider how a good night's sleep could be your greatest ally in the fight against the scale? We're unpacking the crucial sleep macronutrients—Quantity, Quality, Regularity, and Timing (QQRT)—and their undeniable impact on your food choices and cravings. Learn why protein isn't just gym-talk but a real tool for feeling full and fuelling your metabolism, and how healthy fats aren't the enemy but an essential part of a balanced diet. As we wrap up, I challenge you to step out of your comfort zone, embrace change, and visualize the powerful outcomes awaiting on the other side. Remember, support is just a click away at thespearmethod.com, where your journey to wellness is our top priority.

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It's time to ditch the idea that willpower is the only way to conquer weight loss, especially if you're a man over the age of 40.

My personal journey exposed the limitations of brute force in weight management, and through this revelation, I've unearthed the transformative power of equanimity—a state of emotional balance. This episode explores this mindful approach, ensuring that your health and weight loss goals are not only achieved but sustained.

I also offer you nine practical strategies to help you foster equanimity and resilience, from meditation to innovative breathing techniques like the physiological sigh and the four-seven-eight method. 

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My health and my life dramatically improved when I did these two things....

1. I cultivated the first hour of my day
2. I cultivated the last hour of my day

I stopped letting these hours of the day slip away from me and I used these times to intentionally create the results I wanted in my life.

Research has shown us the most effective habits and behaviours we should engage in at these times and so I heeded the advice and created a routine that worked for me.

In today's episode, I talk about how you can do the same in a way the aligns with YOUR goals, not mine or someone else's.

Imagine what you could cultivate in your life if you intentionally cultivated your first and last hour of the day?

DON'T FORGET TO TAKE ADVANTAGE OF THE DEAL OF A LIFETIME - GET LIFETIME ACCESS TO THE ARENA FOR JUST $197.  CLICK THE LINK BELOW.

https://www.thespearmethod.com/offers/SDMpKL23?coupon_code=THEARENA2024

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Have you ever confused getting in shape with shedding pounds?  Today, I'm here to set the record straight on why these two objectives are not the same. 

What is the same, however, is the importance of adopting a growth mindset and I'll show you how a growth-oriented perspective can be your most powerful ally - no matter if you are losing weight or getting in shape.

Today, it's all about embracing challenges, learning from setbacks, and placing value on the effort, not just the outcome. This approach will not only sculpt your body but also reshape your entire outlook on life. 

Tune in as we explore learning objectives that go beyond the superficial and dive into the joy of the journey—because in the end, it's the path to health that's as rewarding as the destination itself.

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Every worthy pursuit demands the unique ability to master the mundane. It means showing up every day and diligently working on your craft. Whether your goal is to lose weight, get stronger, sleep better, or be a better dad, embracing the often boring aspects of the process is essential.

While the ‘Rocky montage’ moments of overcoming adversity and achieving glory make up just 1% of the journey, the remaining 99% consists of doing the small, monotonous tasks day in and day out. This episode dives into why mastering these daily routines is crucial for achieving your goals.

Reflecting on my personal journey, from my days on the football field to the trials of entrepreneurship, I reveal how the most rewarding moments often come from persistent, unglamorous work. 

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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As an entrepreneur, coach, wife and mother of four, you'd think Kami had no time for her health.  Instead, Kami thrives in all of these roles BECAUSE of her commitment to her health.

In today's episode, Kami and I discuss the mindset needed to excel in both fitness and life among other things.  Plus, we talk about Kami’s signature program, The Fuelled Life 12-week Nutrition Course.

If you want to connect with Kami and learn more about here programs, here is how you can reach her: 

Kami Banks 

Gut Health Specialist & Nutritionist
Certified Life Coach
USAT triathlon coach (competitive triathlete for 25 years)
Founder of team elevate 

Instagram @kamibankscoaching
Website - kamibanks.com
Podcast - Beyond Your Comfort Zone

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Losing weight isn't just going to cost you eating your favourite foods, socializing with your party friends and drinking all the alcohol you want.  It's going to cost you something you might not want to give up.

In today's episode I share the real cost of weight loss and becoming your healthiest self.  We dive into how to assess how you respond to stressors in life and how the key to becoming your best self is to be more intentional.

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What is the true power of pushing past your limits? In this episode of "Man in the Arena," I uncover how setting ambitious goals and enduring physical challenges can unlock new dimensions of personal growth. 

Inspired by David Goggins' famous challenges, I share my experience of taking on the 5x4x48 challenge. We explore the importance of stepping out of our comfort zones to cultivate discipline, stamina, and mental toughness, and how these efforts can inspire those around us, especially our loved ones and clients.

Preparation is everything. As I recount my meticulous planning for a challenging run, set on June 13th, you'll learn about the significance of strategic preparation. From choosing the setting a date to avoid bailing on yourself to the rigorous 75 Hard challenge that kept me accountable, every detail played a crucial role. My structured training approach, focusing on progressive overload, zone two running, and integrating strength training and rucking, highlights how essential it is to build a robust foundation to prevent injuries and boost performance.

Facing the mental and physical hurdles of endurance running, I narrate the highs and lows of my rigorous schedule, running five miles every four hours. Despite the initial excitement, fatigue and soreness crept in, presenting the ultimate test of mental resilience. You'll hear about my recovery strategies, mental fortitude, and the critical support systems that kept me going. Through personal anecdotes and practical advice, this episode offers invaluable insights into maximizing your endurance potential, emphasizing the remarkable capabilities of the human body and mind. Join me for an inspiring discussion on embracing challenges and the transformative journey of personal growth.

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In this latest episode of “Man in the Arena,” I'm talking about body shame and its impact on men over 40. Discover how these feelings can hold you back and learn actionable steps to overcome them.

Topics Covered:

• What is body shame
• Why it's important to address it
• Understanding body shame and its effects
• The unique challenges men over 40 face
• My story with body shame
• Practical steps to overcome body shame

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Have you ever wondered how far you can push your mental and physical limits? Join me as I share my  journey through the 75 Hard program, a rigorous 75-day challenge crafted by Andy Frisella. 

You’ll learn about the five rules I followed—strict diet, dual daily workouts, a gallon of water, daily reading, and progress photos—and how these rules catalyzed profound change in my life. 

I also share my personal strategies, such as kickstarting my day with a workout and reading session, which helped me secure early wins and maintain momentum. This episode is a goldmine for anyone feeling stagnant or seeking to elevate their fitness game.

Did you find this episode helpful insightful or motivating? If so, let's connect! You can find me on....

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Ever wondered why some habits seem effortless to adopt while others are a struggle? 

On this episode of Man in the Arena with Craig Spear, I explore James Clear’s Four Laws of Behaviour Change including several strategies you can use to easily create and solidify your next healthy habit.

Imagine stretching while brewing your morning coffee or committing to a post-lunch walk; these small adjustments can set the stage for monumental gains in your health journey.

Get ready to transform your routines and achieve your health goals with actionable insights.

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Have you ever wondered if failure is actually the secret ingredient to success? Join me, Craig Spear, on this enlightening episode of "Man in the Arena," where we transform your perception of failure from a daunting obstacle to a powerful tool for achieving your health and wellness dreams. 

Drawing from my own personal experiences across various domains like sports, relationships, business, and fitness, I'll show you how failures have been pivotal in leading to better outcomes. We’ll tackle why people fear failure—whether it’s judgment, perfectionism, the unknown, or self-esteem—and how confronting these fears can turn failure into a stepping stone for resilience and growth.

Keep taking action, keep showing up, and keep improving. Your journey to optimal health continues here.

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On this special episode of Man in the Arena I am joined by three outstanding coaches - Zayne Khan, Aaron Jacobs, and Tommy Geary - where we explore the importance of building friendships and how they impact our health. 

Friendships are more than just social bonds; they are a lifeline for our physical and mental health, particularly highlighted by the isolation experienced during the COVID-19 pandemic.

We examine how men traditionally forge connections through shared activities and how pandemic restrictions have intensified feelings of loneliness.

This episode also provides practical strategies to build and nurture supportive friendships - emphasizing the power of vulnerability and engaging in local/community based activities.

It doesn't stop there, we offer actionable steps to overcome challenges that hold us back as we make and keep our friends.

If you want to connect with Tommy, Aaron or Zayne, please visit their links below:

Zayne Khan
Making Friends Made Simple Podcast

Tommy Geary
The Durable Dad Podcast
Durable Dad Day

Aaron Jacobs
The Storied Coaching Podcast
Youtube
Olympus Men

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