Dr. Greg Wells

Perform Better

Perform Better

Self Magazine: Do You Really Need to Taper Before a Big Race?

November, 16th 2017

By Cindy Kuzma.

This article appeared on Self Magazine here.

You stay up late cramming for exams (or you did, when you were in school). Big presentation or performance? Be honest—you’ve rehearsed over and over, sometimes until the second you take the podium or stage. But when it comes to preparing for a marathon or other race, the best strategy is exactly the opposite, exercise scientists and coaches say.

Tapering—dialing back your training right before a big competition—can give you an edge on race day, exercise physiologist Greg Wells, Ph.D., author of Superbodies: Peak Performance Secrets from the World’s Best Athletes, tells SELF. “It’s counterintuitive, because a lot of people want to train right up until the last minute, get in that one last workout,” he says. “But the research and evidence suggest that that’s probably the last thing you actually should be doing.”

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Dr. Greg Wells Podcast #84: Inside an Inventor's Mind with Dr. Joe Fisher

October, 31st 2017

Hi everyone! This week I chat with one of my mentors – Dr. Joe Fisher. Joe is a brilliant scientist and inventor and it was a blast having this conversation.

Dr. Fisher is a co-founder of Thornhill Medical and Professor in the faculty of Medicine at the University of Toronto. He is currently a Staff Anaesthetist at the University Health Network and Senior Scientist, Human Physiology & Clinical Investigation, at Toronto General Research Institute. He has published over 120 papers in peer-reviewed journals, and designed and consulted on products for NASA, Government of Canada, United States Marine Corps, and various companies. He is an inventor on over 25 issued and pending patents, including the core technology behind Thornhill’s technologies.

We do a deep dive into creativity and the process of invention.

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #82: Ray Zahab on life lessons from living on the edge

October, 17th 2017

This week I talk with my friend and partner in world-wide adventures Ray Zahab. Here’s a little more about Ray.

On November 1, 2006, former “pack a day smoker” turned ultra runner Ray Zahab and two friends, Charlie Engle and Kevin Lin, both accomplished runners, set out on an expedition to cross the Sahara Desert by foot. 111 days and 7,500 kms after leaving the coast of Senegal, Africa they completed their journey by stepping into the Red Sea.

The expedition had the trio running an average of 70kms a day without a single day of rest, for 111 days. National Geographic tracked the expedition by web, as well as the documentary film ‘Running The Sahara’, produced by Matt Damon and directed by Academy Award winner James Moll, was created in an effort to raise awareness for the drinking water crisis in North Africa. After witnessing and experiencing this water crisis in North Africa, Ray decided to leverage his future adventures to help raise awareness and funding for causes, like this one, that he supports and believes in.

In fall 2007, Ray ran the three coastal trails of Canada back to back and virtually non-stop, for a total distance of 400 kms. Logistics were as much of a challenge as the run, and Ray ran The Akshayuk Pass on Baffin Island, East Coast Trail Newfoundland and West Coast Trail in British Columbia, with just enough time to travel in between.

In spring 2008 Ray partnered with the ONExONE Foundation for a unique ultra running project. Accompanied by a team of runners, Ray ran an average 80 kms per day in each of Canada’s 13 Provinces and Territories in 13 days. Once again logistics were a huge challenge. School visits were arranged along the way, students participated and communities became engaged in the run which supported the work of ONExONE, which supports various charities addressing children’s issues globally. In Saskatoon alone, several thousand students and 27 schools were involved in school rallies and a city wide relay with Ray and the team.

In 2008, Ray founded impossible2Possible (i2P) (impossible2possible.com) an organization that aims to inspire and educate youth through adventure learning, inclusion and participation in expeditions. Youth Ambassadors are selected from around the world, and then participate, at no cost, in all aspects of the expedition, from logistics and running to creating educational content and team support. All of the i2P Youth Expeditions have included various challenge based initiatives through an Experiential Learning program, in which thousands of students participate as active ‘team members’ during the expeditions, from classrooms all over the world. This program and its technology is also provided at no cost to the students or schools participating. Since its inception, i2P Youth Expeditions have included 14 gruelling expeditions; Baffin Island, Tunisia, the Amazon, Bolivia, India, Botswana, Utah, Peru, Chile, Italy, California, Greece, Death Valley and Canada. The programs and expeditions are 100% free of cost.

SOUTH POLE QUEST EXPEDITION

In 2009, Ray and two fellow Canadians, Kevin Vallely and Richard Weber, broke the world speed record for an unsupported expedition by a team to the Geographic South Pole. In the process, Ray trekked this traditional route from Hercules Inlet to the South Pole, a distance of 1,100 kms, solely on foot and snowshoes, without the use of skis. Students from all over North America joined the team on a daily basis, a program provided through impossible2Possible, as the trio continued their southern trek. The students received daily communications and actively took part in every step of the trek. Essentially becoming “teammates” of the expedition, and teammates of the Guinness World Record achieved.

In winter 2010, Ray and Kevin Vallely ran the length of frozen Lake Baikal in Siberia, 650 kms, over the course of 13 days, totally unsupported. Once again communication with satellite video conferencing to schools brought the expedition into classrooms, and classrooms onto the expedition.

ATACAMA EXTREME EXPEDITION

In February 2011, Ray ran the length of the “driest desert on Earth”, the Atacama Desert in northern Chile. Temperatures exceeded 50c as he ran 1,200 kms in 20 days with minimal daily re-supply and with emergency supplies on his back. Thousands of students joined this journey, again under his i2P organization, via live web and video conferencing.

In August 2011, Ray and Will Laughlin ran from the north park boundary to the south park boundary of Death Valley National Park, totally off-road. The 237 km run saw temps reaching over 120 degrees F.

Beginning June 23rd 2013, Ray ran over 2,000km across Mongolia and the Gobi Desert. He was accompanied by both a film crew and photographer who recorded not only the expedition, but also created an archive sharing the stories of the people and culture of Mongolia to schools around the world. The expedition marked the beginning of the “To The Edge” series chronicling the stories and people and that Ray comes into to contact with on expeditions… at the edges of the Earth!

In Winter 2014 Ray completed his 4th unsupported crossing of Baffin Island on the Akshayuk Pass (he would go on to complete 6 unsupported crossings in various seasons).

In January 2015 Ray ran 1,000km across the Patagonian Desert, and then in summer 2015 Ray did a partial crossing of Death Valley National Park, his second project in the area.

ARCTIC 2 ATACAMA EXPEDITION

In February 2016, Ray Zahab (CAN), Jen Segger (CAN) and Stefano Gregoretti (Italy) set out on a unique and challenging expedition that spanned 100 degrees celsius on the thermometer. The team journeyed from -50°C (-58F) to +50°C (120F) over 1,500km, on mountain bikes and foot, crossing both Baffin Island in Canadian winter, and the Atacama Desert in Chilean summer. This would mark Ray’s second crossing the length of the Atacama Desert.

In February 2017- Ray Zahab and Stefano Gregoretti would go on to complete the second and third stages of a three part expedition in the Canadian Arctic after a near disastrous start in which Ray broke through a frozen river in the Torngats Mountain Range. The duo rallied back to ski unsupported across Baffin Island, and then fatbike across the Northwest Territories along the Mackenzie Valley Winter Road (500km).

Ray has also found the time to write two books about his life and adventures. Running for My Life published in 2007 and Ray’s second book, geared at youth readers, Running to Extremes, which recently became a National Best-Seller in Canada. He is currently writing his third book.

In addition to being an adventurer, youth advocate and runner, Ray speaks around the world at events such as TED, IOC World Conference, Idea City, The Economist World in 2010 and 2011, World Affairs Council, and numerous Apple Distinguished Educator events internationally, and numerous corporate events. He has been interviewed and appeared on several talk and news programs including CNNi, CNN, The Hour, CBC, CTV, BBC, Jay Leno, OLN and Discovery. He has also appeared in print media globally, and has been interviewed on numerous popular podcasts.

Outside of his own organization Ray has volunteered as a board member – now an advisor to the Ryan’s Well Foundation, volunteered as Athletic Ambassador of the ONExONE.org, and SpreadTheNet. He continues to volunteer with Run For Water, and various other initiatives. Ray received the ONExONE Difference Award in 2007, and the Torchbearers Award in 2010. He is a Fellow of the Royal Geographical Society and Royal Canadian Geographical Society. In spring 2012, Ray was invited by H.E. Tsogtbaatar Damdin (Minister of Environment, Mongolia) to join their Internal Advisory Committee. In 2015 Canadian Geographic recognized Ray as one of Canada’s Top Explorers. In December 2015 Ray was presented with the Meritorious Service Cross of Canada by the Governor General of Canada.

He continues today with life as an adventurer and as a volunteer with impossible2Possible. ‘Running The Sahara’ would begin a lifelong journey of discovery. A journey of learning that some of the greatest barriers to achieving our goals are the ones we put upon ourselves. By breaking these down, Ray has learned that we are all capable of achieving truly extraordinary things.

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #81: Dr. Greg on the Charles Adler Show

October, 10th 2017

In this episode I’ve posted my chat with  on Living with Passion, the Art of Public Speaking & Being Present. Here’s a little more about Charles:

Charles Adler is a 40-year radio and television broadcast veteran, who’s career has seen him tour Canada working in Montreal (CJAD), Vancouver, Calgary, Toronto (CFRB), London, Hamilton, and Winnipeg (CJOB).

In the U.S.A., Charles hosted a nationally syndicated radio show out of Tampa, hitting more than 120 markets, and a nightly primetime television show out of Boston, for which he won a Best TV Host for New England Emmy.

Charles has hosted national radio and television programs in Canada, including Global Sunday for Global TV, The Charles Adler Show on the Corus Radio Network, The Charles Adler Show on SiriusXM Canada, and Charles Adler on the Sun News Network. Charles has made numerous appearances on Canadian national television news and current affairs shows and he has also guest hosted in the U.S.A. for Sean Hannity on Fox News Channels’ television show Hannity and Colmes. Charles’ articles have been published in Sun Media papers across Canada, and he was a regular columnist for the Winnipeg Free Press. Charles currently is host of Charles Adler Tonight on the Corus Radio Network that is heard in Western Canada.

You can check out his show at: https://omny.fm/shows/charles-adler-tonight/ 

And learn more about Chuck on his website: http://charlesadler.com/

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Globe and Mail: How to get ready for your next big speech or meeting – according to science

October, 3rd 2017

This article originally appeared on The Globe and Mail.com. Click here to access the article.

Physiologist and exercise medicine researcher at Toronto’s Hospital for Sick Children, assistant professor at the University of Toronto, author of Superbodies and The Ripple Effect.

The skill of communication in the era of social media, leading without a title and brand awareness has never been more important. Steve Jobs knew how important a speech can be. He practised for days before presentations. More recently, Elon Musk has delivered presentations for Tesla, SpaceX and SolarCity initiatives. These talks have led to the exponential growth of his companies and, possibly, a different future for humanity.

Despite the importance of communication (or maybe because of it), public speaking remains one of our greatest fears. Jerry Seinfeld said once that an average person at a funeral prefers to be in the casket than give the eulogy.

I don’t think it has to be that way. If you apply the science of human performance, you can improve your ability to deliver powerful messages, and improve your mental and physical health at the same time. Here are a few tips to get you started.

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Dr. Greg Wells Podcast #78: A Keynote on building healthy high performance teams

September, 19th 2017

This week I’m sharing a keynote presentation I did at a school on building healthy high-performance teams.

It’s common knowledge that productivity increases when people collaborate well. That goes for businesses, schools, universities, families, even social groups like book clubs. High-functioning teams are good for profitability, student achievement and even fun get-togethers.
But what makes a terrific team? Is it putting the greatest minds together? Socializing outside of work? Grouping people by experience? Having the same level of education? Having a strong leader?

Listen to this talk and find out!

Enjoy the presentation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #76: A keynote - "How to Live to 120" at The Titan Summit

September, 5th 2017

Hi podcast universe!!! I’m back from vacation and ready to take on the rest of 2017. To kickstart the fall I’m sharing a small part of my presentation at the Titan Summit last year on How to Live to 120.

This is a different format so let me know what you think @drgregwells on social!

Enjoy the presentation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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BBP #75: 11x Ironman Champ Lisa Bentley on pursuing dreams and championship mental skills

August, 15th 2017

Welcome back! This week I had the chance to interview 11 time Ironman Champion Lisa Bentley. Here’s a little more about Lisa!

Lisa Bentley raced for 20 years as a professional triathlete. In the course of her career, she has won 11 IRONMAN races, 11 IRONMAN 70.3 races (1/2 IRONMAN), several top 5 finishes at the IRONMAN World Championships, represented Canada on multiple National Teams and at the Pan American Games and was ranked top 5 in the world for a decade. She competed at the highest level despite having Cystic Fibrosis – a genetic lung disease resulting in chronic infections and limited lung capacity. Her CF was very controllable for much of her career and ironically, Lisa saw it as a blessing, which fuelled her passion for sport and excellence. In Lisa’s words, “every time I raced, I knew that my race served a higher purpose to give families hope that their children with CF could achieve similar things in life. And sport kept my lungs healthy so it was a double blessing!”

Since she retired from professional sport, Lisa has been running marathons, doing motivational speaking, television commentary (CTV Olympic marathon running and swim coverage, CBC Triathlon coverage, Sportsnet Ironman coverage), coaching and sales and marketing work with Ironman triathlon. Lisa was inducted into the Etobicoke Sports Hall of Fame in 2012 and to the Triathlon Canada Hall of Fame in 2014.

Lisa has an honors degree from the University of Waterloo in Math and Computer Science and a Bachelors of Education from the University of Western Ontario. She taught high school for 7 years prior to pursuing sport full time in 1999 and now uses those teaching skills to coach and mentor athletes in pursuit of their goals in sport.

You can learn more about Lisa on twitter at https://twitter.com/lisabentley and on her website: http://www.lisabentley.com/ 

This was one of my favourite interviews – I hope you agree!

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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3 ways leaders can inspire peak performance in their teams

August, 13th 2017

In the spotlight: Dr. Greg WellsAuthor, “The Ripple Effect: Eat, Sleep, Move and Think Better”

 

One of the biggest challenges corporate leaders face every day is balancing what’s good for the team with what works best for individual employees.

After all, not everyone thinks the same way—even top performers. Their motivations differ, as do their work processes. Some are collaborators, others work best alone. Some are procrastinators, others thrive on a deadline. Some love a bustling work environment, others put on headphones to block out the buzz.

But leaders can make it a goal to help all those diverse personalities find the “highest-performing version” of themselves, says Dr. Greg Wells, author of The Ripple Effect: Eat, Sleep, Move and Think Better.

“There are general changes you can enact in the workplace that can speak to the very specific needs of every member of your team,” says Wells, a scientist who specializes in extreme human physiology and has spent 15 years working with Olympic athletes. He suggests:

Encourage breaks

This isn’t about running out for a quick cigarette. Quite the opposite. Wells says office breaks can have a healthy bent—anything from providing an hour of tai chi instruction to offering a tranquil garden setting for quiet reflection. “Make sure you take some time to break the stress cycle and allow people to rest, recover and regenerate,” he says. “Doing this not only will help them perform better in the moment, but it also recharges the body and brain to stay healthy over the long-term.”

Walking is especially powerful as it has been shown to improve creativity. Exercise in nature, such as going for a walk in the park has been shown to improve problem solving. Creativity and problem solving are essential for success in today’s work environment so moving breaks can be very helpful for you and your teams.

Remove distractions

Being mindful is key to success in any discipline, be it music, sports, drama, or business. “Yet we live in the age of distraction,” Wells says. Emails, social media, text messages and YouTube compete for our attention, not to mention the job we’re supposed to be doing. “Athletes who are able to stay on task despite pressure and distractions perform to their potential,” he says. “Those who fail to ignore the distractions make mistakes or don’t perform to expectations.”

Your team can start by turning off the electronic noise for an hour at a time. Or try “single-tasking”: Ask them to choose their most important task to work on first and to perform that task as exclusively as possible. Wells says he’s a huge fan of Robin Sharma’s 90 : 90: 1 principle—for 90 days, take the first 90 minutes of each day to work on your life’s most important work. Try that tactic out and you’ll be amazed and the exponential gains you make in your life and career, he says.

Focus on “micro-improvements”

Wells says one of the best approaches he’s seen for turning good into great is focusing on “1 percent gains.” “What sets elite athletes apart from the pack is a commitment to being just a little bit better each day,” he says. “A 1 percent change might not seem like much, but small improvements in the way you live each day will amplify your life.”

One percent of your day is 15 minutes, and 15 minutes of exercise can reduce your risk of breast and colon cancer from 24-40 percent. The micro changes add up over time and can have a powerful effect on your health and performance.

Of course, workers are notoriously averse to change—whether they’re in an office, a factory or behind the counter at a fast-food restaurant. But with positivity and patience, Wells’ believes his suggestions should be an easy sell.

“Each employee will benefit in his or her own way,” he says. “But the end result will be a more engaged and more productive group.”

Greg WellsDr. Greg Wells is an authority on high performance and human physiology. Dr. Wells is an Assistant Professor of Kinesiology at the University of Toronto where he studies elite sport performance. He also serves as an Associate Scientist of Translational Medicine at The Hospital for Sick Children, where he leads the Exercise Medicine Research Program.

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Dr. Greg Wells Podcast #74: My interview with business legend Chris Duncan on the Freedom Fasttrack podcast

August, 8th 2017

Hi everyone. Here’s an interview with my friend and business legend Chris Duncan on the Freedom Fasttrack podcast.

You can check out all the awesome guests on that show here: http://podcast.christophermduncan.com/

You can learn more about Chris here: http://www.christophermduncan.com/from-stuck-to-million-dollar-freedom-all-before-age-27/

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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12 Ways to Boost Your Energy Levels

August, 4th 2017

If you, like many others, are struggling with your energy levels, here are twelve things you need to know to better understand and improve your energy levels.

1. Sleep restores energy.

While you’re asleep, a lot is going on in your body to recover, restore, and rebuild it. Sleep is a highly active metabolic process that helps optimize our brain structure, repair damaged cells in the body, and restore energy levels.

2. Increase body temperature to increase energy.

If you want to increase your alertness and concentration at a time of the day when you normally feel sluggish, increase your body temperature by doing five to ten minutes of light cardiorespiratory exercise, such as a brisk walk.

3. Take it outside for a few.

Walking in nature improves measures of revitalization, self-esteem, energy, and pleasure, and it decreases frustration, worry, confusion, depression, tension, and tiredness far more than light activity indoors does. So take your walk outside.

4. Add some exercise.

When you exercise at an intensity that is high enough to cause your body some physiological stress, the body will adapt and improve. You will get stronger, faster, and fitter. You’ll also get smarter and happier. You will have more energy.

5. Eat high-fiber foods.

High fiber foods take longer to digest, provoke less of an insulin response, and leave us feeling satiated with nice, even energy levels. Go for complex, slow-digesting carbohydrates packed full of nutrients and fiber to ensure a consistent supply of mental energy.

6. Stay hydrated.

No water, no energy. You know that sluggish feeling you get in the afternoon? For most people, the afternoon crash is caused by dehydration. So do yourself a favor. Give yourself more energy by drinking some water. Tired? Drink some water.

7. Eat protein at every meal.

It’s a good idea to eat protein at every meal. High-protein foods can help you maintain your attention and focus.

8. Practice yoga or tai chi.

Yoga and tai chi decrease stress and anxiety, increase energy, and boost the immune system. They also give you more stamina—needed in stressful times—and improve the quality of your sleep.

9. Trying single-tasking.

The concept behind single-tasking is that you start with the most important task—not the most urgent one—and work on it exclusively until it is either complete or you are out of time. By managing how you spend your mental energy, you help ensure that you excel at whatever you do.

10. Low energy levels are usually between 1 and 4 p.m.

This three-hour span is the time of day most people have their afternoon crash, and their energy levels are the lowest.

11. Keep a log to learn more.

When are you at your best mentally? When do you feel most energetic or lethargic? To figure this out, keep a daily log, and note your energy levels each hour throughout the day.

12. Design your day around your energy levels.

Once you know when you have the least and most amounts of energy, you can craft your ideal day. Align your tasks and schedule to take advantage of your high mental and physical energy times. You’ll perform better, and you’ll also be much healthier.

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #73: My interview on the Unmistakable Creative Podcast

August, 1st 2017

This was a HUGEly awesome experience. I was interviewed on the unmistakable creative podcast all about how to leverage physiology for ultimate human performance. You have to check out this show and all the amazing guests that they have had on including Seth Godin, Tim Ferriss, Simon Sinek among others.

To learn more about the show head over to their webpage: https://unmistakablecreative.com/

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg Wells Podcast #72: My interview on the Wenz World Radio Show all about The Ripple Effect

July, 25th 2017

Hi everyone. Here’s an interview on the Wenz World radio show all about sleep and my new book The Ripple Effect..

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Canadian Running Magazine: Five pieces of recovery wisdom to allow runners over-40 to bounce back faster

July, 12th 2017

This article originally appeared in Canadian Running Magazine at www.runningmagazine.ca.

The way you manage day-to-day stress impacts your recovery…

July 10, 2017 | By Sinead Mulhern

When the weather is nice, many runners are motivated to kick it into high gear. There’s no shortage of physical activities to enjoy in the summer sunshine (think trail running, hiking, kayaking, swimming…). Beautiful days beg for runners to lace up and run their city or town’s best routes. But keeping a schedule full of vigorous activity only works if runners give equal thought to active recovery. If you’re somewhere in the 40-plus age group, recovery is even more important. If those aches and pains– or perhaps even an injury– have been getting you down, we have a wise guide that’ll have you bouncing back in no time. Take this advice from our experts and age will no longer be a limiting factor.

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Canadian Running Magazine: Tips to nail your training even if you think your fastest days are history

July, 12th 2017

This article originally appeared in Canadian Running Magazine at www.runningmagazine.ca.

This summer, follow these four key concepts from experts to increase your chances at reaching your goals

June 13, 2017 | By Tim Huebsch

If you listen to your body and take the right approach, you can certainly run fast over 40. Whether that means hitting new paces in your next race or just getting to the next fitness point, that’s up to your own discretion.

We spoke with Megan Kuikman, a registered dietitian, sports nutritionist and a 2:47 marathon runner to get some ideas for over-40 athletes on how to enhance the benefits of your next training block. We paired her advice with that of Dr. Greg Wells–scientist, broadcaster, author, coach and athlete. Kevin O’Connor, one of Canada’s top masters runners, also chats about how he resets after a big race in the story’s featured video below. Need some advice? We walk you through it.

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Dr. Greg Wells Podcast #70: All about Olympic swimming and helping the next generation with Martha McCabe

July, 11th 2017

We’re going back into the sports world this week with Olympian Martha McCabe!

Martha grew up in an athletic family who paved the way to competitive sport for her. After high school, she moved to Vancouver to study kinesiology at UBC, and train with Hungarian breaststroke coach Jozsef Nagy. Martha claimed her first international medal at the 2011 World Championships in Shanghai, and in 2012, she placed fifth in the Olympic final. In 2015, she won silver in her home city at the Pan Am Games in Toronto and went on to captain the 2016 Rio Canadian Olympic swim team.  After hanging up her goggles for the final time, Martha drove across Canada in “Martha’s Canadian Drive” conducting 45 speaking and coaching sessions to over 3000 participants in 59 days to share her Olympic experiences, and inspire the next generation. Martha sits on the Canadian Olympic Committee Athletes’ Commission where she is passionately trying to improve the landscape for Olympians and youth in Canada.

Her new project is Head to Head . With Martha’s deep rooted passion for healthy living from the inside out she created Head to Head. She believes that by connecting youth with Olympians and National Team Athletes, we can save lives by increasing confidence and improving mindset – all the while, powering athletes.

You can connect with Martha on twitter: https://twitter.com/MarthMcC, on instagram @marthmcc or on her website: http://www.marthamccabe.ca/.

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

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Dr. Greg's Blog: How Healthy Is Your Thought Life?

June, 28th 2017

It’s really hard to live a high-performance life when high stress is a daily reality. Chronic stress damages your body, threatens your mental health, puts strain on relationships, and takes the joy out of life.

Your thoughts have strong influence over stress levels. What you choose to think about, or not think about, dictates how your body and mind react to everyday life.

So how can we reduce the ongoing flow of damaging stress—and even find peace in our thought life? The key is to break up stressful times with periods of rest, recovery, and regeneration. The good news is that anyone can learn techniques that can counter the damage of the stress response.

Make sure that each day you take some time to break the stress cycle and rest, recover, and regenerate. Doing this not only helps you find peace in the moment but also recharges your body and brain to stay healthy over the long term.

Here are 7 proven techniques that can help you have a healthy thought life and recover from chronic stress:

1. Move your body
Rhythmic, repeated motion is particularly soothing to the mind and body. A long walk, cycling, swimming, or running will all work, but any kind of movement will relieve tension, improve circulation, and clear your mind.

2. Get into nature
Go outside! Head to the garden, the park, or the woods to lower your blood pressure, strengthen your immune system, reduce tension and depression, and boost your mood. It’s stunning how good it is for your health to be in nature. Leave the cell phone and earbuds at home.

3. Practice yoga or Tai Chi
Like nature therapy, yoga and Tai Chi decrease stress and anxiety, increase energy, and boost the immune system. They also give you more stamina—needed in stressful times—and improve the quality of your sleep.

4. Have perspective
Don’t be so quick to conclude that you “can’t handle” a stressful situation. This is truly a mind-over-matter opportunity. Believing that you are strong and resourceful actually makes you stronger and more resourceful. Don’t give in to negative self-talk about not having what it takes to manage life.

5. Change the nature of your response
Research indicates that taking an active, problem-solving approach to life’s challenges relieves stress and can transform it into something positive. If you withdraw, deny the problem, or spend all your time venting, you’ll feel helpless. Instead, be determined to make a change, put effort into it, and plan for better results.

6. Practice slow, deep breathing
Start applying the power of deep breathing each day. It will make a huge difference. Start small by taking three deep breaths each time you sit down at your desk—in the morning, after breaks, after lunch, and so on. It will help you become more patient, calm, and relaxed.

7. Block time for single-tasking.
Each day this week, schedule time in your calendar for focusing exclusively on one task. This task should be something that is very important to you. Doing several things at once might make it seem as if you are working hard, but it’s an illusion. Your body and mind are not designed to work that way and it causes extra stress.

I hope this article was helpful!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to my podcast in iTunes!

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Dr. Greg Wells Podcast #68: All about leadership communication with Bart Egnal

June, 27th 2017

Hi everyone, welcome back! This week I talked to my friend and colleague Bart Egnal. Bart is an expert on leadership communication and recently published his new book Leading Through Language. Bart and I chat all about how to communicate better and to lead with your words. If you are into public speaking or simply want to get your point across better anytime, anywhere this episode is for you. Here’s a little more about Bart.

Bart is the president and Chief Executive Officer at The Humphrey Group, which teaches leadership communication skills through executive coaching, group training and consulting. As an executive coach and communications instructor, Bart specializes in teaching clients how to inspire action every time they speak. By helping clients communicate as inspiring leaders, Bart has developed strong partnerships with companies such as RBC, Bell, Goldcorp, Enbridge, TAQA, and Cenovus.

Follow Bart on twitter ‪@THG_Bart and LinkedIn

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

+View More

Dr. Greg Wells Podcast #67: Health and Fitness Legend Paul Chek

June, 20th 2017

Welcome back podcast universe! This week I had the chance to chat with one of my greatest influences Paul Chek. Paul is a legend in the health and fitness space and we went really deep in this conversation. We talked about healthy nutrition, fitness and the pillars of living a great life. Here’s a little more about Paul.

Paul is a holistic health practitioner who has transformed the lives of countless individuals by developing practical and effective methods for addressing all aspects of well-being. His approach to treatment and education is driven by his “system of systems” philosophy: that the body is a fully integrated unit of physical, hormonal, emotional and spiritual components.

He is the founder of Corrective Holistic Exercise Kinesiology (C.H.E.K) Institute, which helps healthcare professionals advance their careers through a holistic approach to health, fitness and well-being. He is also the creator of the PPS Success Mastery Program. This self-mastery program teaches individuals to reach their true potential by transforming their destructive habits and learning to take control of their personal, professional and spiritual life.

Check out Paul’s blog http://www.paulcheksblog.com and follow him on twitter @PaulChek

Enjoy the conversation!

If you’re interested in getting a copy of my new book The Ripple Effect you can get it here!

If you found this information interesting and helpful please consider signing up for our monthly newsletter with health and performance tips, articles, videos and other insights.

I’m on twitter, Linked In and Facebook.

Also please subscribe to this podcast in iTunes!

+View More

How to Feel More Alert

June, 15th 2017

Decreased alertness is a huge hindrance to thinking and, ultimately, performing at a high level. There are many factors that can help you feel more (or less) alert. These six ways to feel more alert are changes you can easily make to your life, starting today!

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