Podcast | Dr. Alex Ritza | Downtown Toronto Chiropractor near Yonge and Bloor |
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Podcast

ABOUT THE PODCAST

The Better Ever After Podcast is for lifelong learners looking to live a happier and healthier life and find greater fulfilment in every day. If you have a growth mindset, believe that you are a work in progress and have a desire to continue to learn, grow and improve, achieving this starts with optimizing our mindset and rituals. Every week we will provide you with strategies to improve your mindset, health, routines and everything else that goes into getting better each week

Ep.011 – Working Out Is Not What Makes You Fitter. Why The Mindset Of WOK HARD. RECOVERY HARD Is The Path To Getting Better Each Week

Exercise immediately makes you less healthy and damages the body. It is the body’s response and adaption to the exercise that improves strength, endurance and your health! But, the improvement part of working out, like life, can only happen if we create the right environment and circumstances for this growth, adaptation and recovery to occur. The Work Hard, Play Hard mindset sabotages this. This week we discuss how changing your mindset to focus more on rest and recovery can help you reach your goals faster without being so tired all the time.

FREE RECOVERY Curriculum E-Book: http://dralexritza.com/reset-curriculum/

Ep.010 – Obama, Malala, Buffet, Brene And You Go For Coffee…How Curating Your ‘Tribe Of Five” Effects Your Mindset And Life

Imagine if you regularly hung out with the world’s most prominent thought leaders! You might find yourself getting a little smarter, more empathetic, understanding, financially savvy and richer with every date! The people we spend the most time with has a direct impact on our beliefs, how we act and who we become. The funny thing is, the internet allows you to hang out with these people every day and it would have a dramatic impact. This episode: how curating your virtual tribe can help you reach your goals

Mentioned article: The AtlanticHave Smartphones Destroyed A Generation?

Ep.009 – STOPPING Negative Self-Talk & The Trick I Use To Do It

Having high expectations of yourself can lead to awesome successes. But, when you fail to hit those expectations it is easy to get down on yourself; that your current failure is your future. Failure is a part of life but negative self-talk makes it joyless, hurts our confidence and creates a vision that is far from reality. In this podcast, I talk about my own struggle with this issue and the tricks and mindset that I have used to make “failures” more enjoyable and find greater self-compassion.

 

Ep.008 – IS THE SEARCH FOR “MARGINAL GAINS” MAKING YOU LESS HEALTHY?

If you are a professional athlete you dedicate your life to being the very best at one thing. Marginal gains are the difference between champions and “also ran”.

But if you just want to be healthier, feel better, live longer and still perform at your best, the quest for marginal gains is likely holding you back. Why the mindset of “Jack of all health trades” is really the key to better health, happiness and fulfilment.

E-mail me if you would your free Health Curriculum Checklist to see where you are searching for marginal gains and what a gold-standard health routine looks like [ dralex@dralexritza.com ]

Ep.007 – Don’t Start With The Double Black Diamonds Runs: Why Mobility & Core Work Should Be Your Biggest Focus

You would never think about doing a ski run that is well beyond your capabilities because the health risk is obvious. There are fundamental skills that are required for skiing and all sports: the gym and movement of the body, in general, is no different.
In this podcast, we discuss why 95% of us should be focusing mostly on mobility and core strength as part of reaching our health goals whether it is weight loss, strength or just looking better.
Download the MOVE Curriculum if you need help figuring out how to strengthen the core, mobilizing your joints, protecting your spine and reaching your physical goals.
MOBILITY, CORE STRENGTH, SPINE HEALTH, MOVEMENT: MOVE CURRICULUM DOWNLOAD

THIS WEEK’S CHALLENGE: Make core and mobility work part of your every day for 5-10 minutes

Get started with some of these mobility drills that are part of our MOVE Curriculum

Ep.006 – How Massage Actually Works And Why Everyone Should Be Foam Rolling

Foam rolling has gained massive popularity in certain circles but yet the underlying mechanism of action is still poorly understood by practitioners and fans alike. A brief summary of the science of foam rolling and what it tells us about how massage therapy actually works. Hint: it has nothing to do with “scar tissue”.

How to foam roll:

How to mobilize your joints and strengthen the core

Where to read more about foam rolling science:

An explanation of how manual therapy works

A good foam rolling paper (abstract)

Foam rolling paper

Ep.005 – What Is The Point Of Being “Healthy” In The First Place

If you find it difficult to make decisions about your health you are not alone! We are bombarded with different fads, diets and crazy sounding things to make us “healthier” that might actually do the opposite. In this podcast we discuss what the purpose of creating health actually is and how changing this mindset can make health decisions so much simpler.

THIS WEEK’S CHALLENGE: What is your “WHY” for your health and your goals

This week I would encourage you to contemplate what your long-term goals are for your health. Be specific. It might be something like running a marathon at 80 or being physically fit enough to go for a walk with a loved one. I would encourage you to set the goal as lofty as you can but only if you genuinely desire to be able to do it because the next step is mapping out the work it is going to take to get there.

Think about what your Health Routine would have to look like over the next “X” number of years and decades to help you achieve this goal. What is your nutrition, recovery and daily movement going to have to look like? If you know the answer then begin to plan out the necessary routines and strategies to get there. If you need help, I recommend that you consult a professional (dietician, physician, physiotherapist, me, etc) that can give you the knowledge, skills and maybe makeover required to map towards your goals.

I encourage you to check out the three Health Curriculums that we provide to our chiropractic patients to help you establish better strategies to fulfil the requirements for your health, which are likely similar to those needed to achieve your big goals.

RECOVERY, SLEEP, MINDFULNESS, PURPOSE, VALUES: RESET CURRICULUM DOWNLOAD

MOBILITY, CORE STRENGTH, SPINE HEALTH, MOVEMENT: MOVE CURRICULUM DOWNLOAD

NUTRITION AND WHAT THE HECK YOUR BODY NEEDS TO BE HEALTHY: FUEL CURRICULUM DOWNLOAD

Ep.004 – People “Buy Your WHY”, So What Is Your Mission Statement You’re Selling?

Companies like Apple and Starbucks spend thousands of dollars to craft their mission statement so that they know what their direction and purpose is and that their employees and customers are further inspired to be apart of their tribe.
In this episode, I discuss why having a personal mission statement can make all the difference in improving your day-to-day consistency, your relationships at work and home, avoiding those “I can’t believe I did that moments”, and for ultimately ensuring that you make an impression on people and are remembered for the traits that you would like to be remembered for.
My best episode yet and I think you are going to get a ton of value from it

THIS WEEK’S CHALLENGE: Develop your Mission Statement

This is a challenging and deeply introspective task. It is not easy but can be incredibly fun and rewarding.

Start by thinking about what is most important to you in your life – your deepest held values – and start to write them down. This is off 200 core values will likely help you find the right words. Based off your list, begin to craft a couple of sentences that use your core values to express an outcome. If a core value you would like to be part of your mission statement is “family”, you might write something like “I want to be the best possible father/mother/brother/sister/etc. by ___insert intention based off other values on your list __ _. Write a few of these sentences out by using the values from your list and then begin to mold them together into one succinct sentence or paragraph.

A resource I HIGHLY recommend using and taking the time to read is HERE. Working through this fantastic manual will provide great insight into your life and will help you develop your mission statement.

My mission statement reads as follows: To improve the health and lives of my family and community by educating and inspiring others to be their best in all aspects of life.

I know I said not to share it but if you would like to drop me a line with yours, I would be happy to read it and keep it on the “hush-hush”

I also recommend that you read and watch all the Simon Sinek you can get if you are looking for some inspiration and finding your why.

Start With Why by Simon Sinek on Amazon

Leaders Eat Last by Simon Sinek on Amazon

Ep.003 – The Mindset Of Looking At Everything In Life As A Choice

We always remember the big choices in life like saying “yes” to marriage or quitting a job. But I think it is the small daily choices that we make, and in some cases don’t, that have a greater impact on the outcome of our lives. In this podcast, I discuss why having a mindset of making more active choices in all parts of your life is the key to getting out of old habits and being in greater control of what happens to you.

THIS WEEK’S CHALLENGE: Choose one situation or scenario that you normally react or act in a way that is different than how you would like. It might be an interaction with your kids, your partner, a coworker, OR how you react and judge yourself, or just your own behaviour – whatever it is, choose to act and react better in this case. Write it down and practice it for one week. The goal is not to be perfect but to be conscious and make active choices about how you act and react.

I would love to hear how you did on social or in an e-mail!

Ep.002 – You are hardwired to keep getting better

Your brain is NOT like a computer. It can change, grow and heal itself, and it not a finished product with set limits. What our knowledge about neuroplasticity tells us about our body’s capacity to change, grow and improve throughout an entire life and how you can hack your own biology to change your mindset and life for the better.

BOOK: The Brain That Changes Itself – Norman Doidge – On Amazon Here

Cool neuroplasticity videos:

Ep.001 – The GROWTH mindset and how it determines success

Einstein, Jordan, Oprah, Darwin and others are not legends because they were born that way. The difference between “success” and “failure” can come down almost entirely to your mindset. Learn how the GROWTH mindset is the key to greater achievement, happiness and fulfilment and why having one will make you love this podcast.

SHOW NOTES & CONTENT:

BOOK: Mindset: The New Psychology of Success by Carol Dweck – On Amazon Here

Test your mindset: https://mindsetonline.com/testyourmindset/step1.php

Ep.000 – What a “midlife” crises at 27 taught me

How I hit my “rock bottom” just months after getting my dream job and the journey I took to improve my situation from the inside out. The books, podcasts, lessons and strategies that helped me develop my growth mindset and change my life.

SHOW NOTES & CONTENT

PODCASTS: The Tim Ferriss Show, Inside The Champions Mind

BOOKS: Start With Why (Simon Sinek), The War Of Art (Steven Pressfield), Ryan Holiday (The Obstacle is the Way, Ego Is The Enemy), Man’s Search For Meaning (Victor Frankl), Seth Godin (anything), Tony Robbins (anything)

 

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