050: 10 Daily Habits That Will Level You Up Mentally and Physically- The PJF Podcast

TIMECODES
0:00 Intro
4:55 Movement Snacks
7:42 Morning Sunlight
11:13 1st Hour No Phone
13:12 Read, Write, Conversations Daily
16:31 Walk 10,000 Steps
19:42 Relax, Being Stress Free
22:47 Breath work 3x a day
24:20 Eat .85g of Protein
31:00 Use Carbs as Fuel
34:36 Circadian Rhythm
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PROTEIN
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Music:
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-------------------------------
PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.

[@the_zack_noir]

I followed you for ages now and ... I said it before and I'll say it again. These podcasts are a goldmine for increasing performance in so many ways.

[@jjhbball]

1. Would you take a job working for the Suns? 2. What podcasts do you listen to? 3. What is your next big project? It would be fun to have an AMA episode :)

[@adambomb611]

His most recent podcast answered the suns question. Tl:dw - no he wouldn’t

[@jiahuaguo1869]

I learnt a lot from Andy Galpin, Andrew Huberman, Kelly Starret and YOU. I appreciate everything that you do and especially the growing/learning mindset that all of you guys have.

[@timr8456]

PJF along with Starrett & Huberman are my gurus lol. Patiently waiting for them to be guests on here

[@valentinberg7]

I appreciate you for doing content that makes sense not only for professional athletes and basketball players of all levels, but something that can relate to anyone in life.

[@markwilliamson4965]

Paul seeing a new podcast from you made my day :)

[@steju5180]

Love your podcasts. Weekly Podcast sounds awesome.

[@catchrec1581]

Love the content!! Here for the knowledge and experience

[@Dreamville15]

As a sports PTA weekly podcasts sounds wonderful! Always love the jump start to continued learning 🫡

[@AmericanVenom6]

bought the vert code bodyweight couple of days ago, great so far, highly recommend

[@user-bt8on7qx1c]

This is the best from you. You have great workouts but the information you provided here is great for all aspects of life

[@easybuckets9740]

Amazing content love these podcasts

[@michaelwong4947]

🦑 Absolute FOOD! Love this episode Paul! This could be more important to people than the great programs you got! (I have 3 myself). Always an inspiration for the next generation of trainers!

[@Maywaker11]

Thanks for share them downwards movements that occurs for all of us

[@mrball135]

You are amazing , giving us this content for free . Thank you !

[@simeon8967]

The goat is back🎉

[@chrisacosta9433]

Appreciate the honesty to start the podcast

[@stephaniehollis9511]

So important about not going to your phone when you first wake up. I hear this all the time.

[@budlawrence4847]

That was excellent! Thank you!

[@rayman1861]

Very impactful episode

[@MRTatsaa]

Yes More podcasts 🔥

[@channelrk7699]

love these

[@dashingdreww1185]

Great discussion coach , just wondering what you mean by movement snacks like arm circles ,butterfly stretch , etc.

[@elwinndjock4007]

Thanks !

[@timr8456]

My movement snacks - dribbling or shadowboxing 😎

[@user-uc4rv7ij7g]

What mobility exercises should we do when we do movement snacks at the top of every hour?

[@simeon8967]

I love kadour ziani 7 postures

[@James58262]

Where do you find studies and books to research. I always hear you mentioning stuff but I don’t know where to start.

[@thatoneuser8600]

Trying to find the right amount of sleep for me sucks because if I oversleep, then the next day I'll be too energized the whole day and I'll have insomnia at night; I'm struggling to find the perfect quantity lol

[@oofydoofy]

For real! Now, I believe in just sleeping when you want to sleep and not worrying about schedules.

[@stephaniehollis9511]

Sleep when you need to. I love that. Serious self care 101.

[@ethanshort466]

As an athlete I feel like mental health is slept on. A question I have regarding feeling down on myself would be: i go hard most of the time but every so often I don’t lift for like 4 maybe 5 days and in those five days I’ll play ball like 2 times. How do I take breaks without feeling like I’m restarting or falling behind during those breaks ? Thank you!

[@Willyoart]

Does your program help with knee and ankle pain ?

[@asarigo3103]

what app do you use to track your protein intake

[@ethanshort466]

Should I practice at game rep speed *ONLY*non game speed reps would include like shooting with a rebounder or repetition type of drills

[@user-ig5be6fk2g]

Can you give us a link to the state app

[@dcrah6558]

What would a movement routine look like an example of what to do the top of every hour?

[@adambomb611]

Depends on what you need to work on. For me, I’m trying to lose weight so walking 5-10 minutes each hour works for me. If you needed to work on balance, you could do a quick little balance routine. If you need proprioception, you could stand on one leg with your eyes closed. Ankle mobility, do some ankle mobility. Or if you want to get good at pull-ups, do a few pull-ups. Just depends on what you want to improve.

[@asoma1680]

should you walk before or after breakfast

[@Kiefcompprod]

What would be a example of a hourly mobility routine

[@EkoJah]

the most important habit is being able to be bored

[@wille5619]

What is the breathing app called?

[@jordankarp9401]

🔥

[@siulrolandshut2611]

doesnt eating carbs late/before sleeping hurt your sleep-quality ?

[@curry-hk9zm]

What's the name of the breathing app? Is it available in Android?

[@MrSamuel2222]

A lot of stuff.

[@balbos7114]

3rd 🎉

[@furatalhayek4298]

🦑‼️

[@vladk_k9754]

🦑🦑🦑

[@stephaniehollis9511]

Behavioral change.

[@brock5811]

first

[@maskoffmike]

🦑

[@rf-sn7dx]

🦑🦑🦑🦑🦑

[@YPCUno]

🦑 🦑

[@jordankarp9401]

🦑