Performance Rx Podcast Episode 1 - Potential, Breath, and Awareness with Michael Kraeuter
Michael Kraeuter 00:00
Doing a sport, it's it's not about the time. It's how do you learn how to move with that environment, right or what you're doing how to work together with other people. How do you how do you move right? You had like, how does your breathing work? You know, here's, here's the whole area that gives you more potential, right? Because the more you're aware of your of yourself, the only person you can control is you.
Bridget Moroney 00:30
Welcome to the Performance RX podcast where the conversations are about health, nutrition and mindset for anyone who considers themselves an athlete in the most elite competitors to those who are simply seeking to improve their physical performance. We hope the knowledge shared on this show will empower you to reach your athletic potential. Thank you so much for tuning in. Now for today's episode. Hey, everyone, welcome to today's show. I'm your host, Bridget Moroney. And today my guest is Michael Kraeuter. Michael has been coaching all ages in the sport of swimming for over 20 years, continually expanding on his studies at Rutgers University, and Exercise Science and sports. He is skilled in teaching yoga and breath work. And he has a knack for making complex simple, while making yoga accessible so it can help people develop their awareness and move better through life. He completed his 200 hour yoga, teacher training, science of stretching, yoga, trapeze, and yoga, breathing, teacher trainings, all through yoga body. He is also skilled in teaching kids yoga through cosmic kids yoga. Not only can he help you on the mat, but also off the mat as he is a certified human potential coach, as one of his students stated, Michael will lead you out of your comfort zone before you even notice it. Michael, how are you today?
Michael Kraeuter 01:50
I'm great. How are you? Bridget? Good to talk to you today.
Bridget Moroney 01:53
Oh, good to talk to you. I'm doing well. Um, yeah, it's Monday. And like you said, it's you know, it's been a good day. Good weekend, so can't complain, especially, you know, being alive and well there. So.
Michael Kraeuter 02:08
Yeah, totally agree.
Bridget Moroney 02:09
Yeah. Um, so I, you know, of course, introduced you a little bit in the beginning of the episode. But before we get into our topic and conversation for today, I just wanted to ask if there was anything that you wanted to add or let let our listeners know about your background, how you got into coaching or anything you feel that you would want to share?
Michael Kraeuter 02:32
I'm sure I mean, I can share how I got into coaching. I because I've been coaching over 20 years, like in sport. And so I kind of fell into it. There was a path in college I was, I started I started swimming and doing sports later on in life because I had a very sickly childhood. And so I grew up with asthma and allergies and things like that. And then as I got healthier, I started like about junior year in high school, I went out for the track team and, and then my, one of my friends is like, hey, you know, we're in senior year of high school, and he's like, you should you should join the swim team. I was like, Okay, do we have to wear those Speedo things? And he's like, You don't have to wear those, to have a yearbook picture in my Speedo. So I look pretty good, though. But, um, so yeah, so that's kind of like started there. And so like, I got into college, I was like, I want to I don't want to stop sports. I just started them I went to Hofstra ran cross country there got injured. I then I transferred to Rutgers University, and I walked and I walked on to the varsity track, cross country team there, got injured again. And then I kind of went through, you know, years of physical therapy, or, you know, like all that stuff, PT, or the athletic training part, which actually led into my studies, but I took a year off from school and during that year off from school, I was like, I started to go lifeguard and teach swimming lessons. And I was sitting in the guard stand, and I was watching everybody's swimming, and the swim team and I was like, I want to do that. And so I made this plan to go swim, or I say trained on my own taught myself typically how to swim and compete. And I walked onto a varsity one swim program. Yeah, it was interesting because a lot of my some of my friends are like, how did you do that? I was like, nobody told me I couldn't. So pretty much and so I you know, I swam a year there and it was my last year eligibility in, in varsity sports. So, I wanted to stay involved and so I started to do team managing. I started to be the team manager. It's a volunteer thing, you still get to varsity letter and whatnot. And that's how I started coaching. It was like, just started to walk on in. The coach would ask me things I didn't know the head coach of the Club program that was in, in the, in the pool that we practice that was also like, what do you do? And you know, after you get done with your season, I was like, I don't know. It's like, well, because I got a couple. I have a coaching spot opening up. I'm like, oh, so I kind of walked into it. And ever since then, it's like, My People call me Coach Mike. So yeah. And the life coaching thing kind of came out of being you knowing, like, well, I coach people, and it was like, well, I need a coach. So I looked into like, I looked into finding a life coach. That's a whole nother story. I don't want to go into that. And then I was getting, and it helped me so much. That was like, I want I this is something I love to do for people. Yeah, so that's kind of like the short how I kind of fell into coaching again. Yeah,
Bridget Moroney 06:15
sure. Absolutely. Oh, man, I'm really quick I and maybe we can, we can revisit it. Or we could just dive in. Pun intended or not. Dive into that topic. But I love that what you said about how you walked on to the or you got into the the varsity swim team is when your friends asked, How did you do that? And you said, No one told me I couldn't I mean, that, that there's so much there to unpack with just, you know, around the idea of, I guess you could call it limiting beliefs or just, you know, belief in oneself and one's abilities. I just find that so fascinating. Because, you know, especially, I think, what you can do, you could apply this to any thing in life, but we'll just kind of take sports, for example, you look at children, and they just do things because they don't have those stories, I guess, to kind of pull from the life coaching a little bit for a moment, they don't have those stories or that rhetoric in their head of like you said, No one told me I couldn't do that there isn't those that the inner critic, if you will, telling them like, why are you attempting this? Or? No, you can't do that. Or you shouldn't be doing that. Not saying that you were a child then. But it's just interesting to see what children attempt or do because they don't have those voices or stories in their head that we do as as adults or even you know, you know, young teenagers or anything else like that. I don't know, if you because you do Coach Young athletes, young swimmers. And like I said, we're kind of going a little bit off topic, but I just thought that was such a great comment that you told your friends. I don't know if you've witnessed that at all. Or if or, you know, with with the young people that you coach.
Michael Kraeuter 08:18
Yeah, yeah, like they're younger kids. They, yeah, the younger kids like eight and unders nine 9, 10s and stuff. Yeah, they don't have those stories, really. So they're, they'll do whatever, a lot of times it's, and then of course, as they get older, 11,12 ,13, 14 teenagers, it becomes very limiting. And it's it's, it's helped like going through like the HPI and doing in like yoga, teacher training and things like that. It's transformed the way I coach and interact with the kids. Because I'm aware of those stories now. And sometimes I'll call them out and I'll run practice where I'm like, okay, so what came up for you guys, when I put this, this thing up on the board, or when I said this one thing, what came up for you? Where did anybody feel fear? Raise your hand, it's okay. And someone will raise their hand is like, I didn't think I could do it. And it's like, okay, cool. But then there's a story there is, and it's because, yeah, like, I don't do that with younger kids so much. I want to just have fun with them. Try to make sure that they're finding joy in what they're doing. But yeah, the older kids as they get older, it's like having them explore and understand their own emotions themselves. But yeah, totally. Their stories are there, which is interesting, especially as we go through things. Meaning, I've noticed that more and more, as I've coached, especially in this area, which isn't Ashburn yet, the kids are put under a lot of pressure, I guess you could say.
Bridget Moroney 09:58
Is that a is that an area in the country where like a lot of, I guess elite swimmers come from is that is that what you're saying? Or?
Michael Kraeuter 10:09
Yeah, well, Potomac Valley swimming is a an area where there are a lot of elite swimmers. Here we have Katie Ledecky came from this area. Oh, yeah. Michael Phelps is from Baltimore. So, like, right up, you know, like, an hour away. I don't know how far but anyway, so yeah, like in this area, it's a it's a hotspot, but it's also there's a lot of competition here, especially because the school is there's so many schools in the area, like getting into UVA is or whatever. Like some of the big schools, it's like, I have I have, I have the highest GPA and I didn't get into the school. Right? It's like, Oh, my God, it's like, that's crazy. So it's super competitive for everything. And I have, you know, just the other day like a parent emailed me asking, like, can you? Can you work with my daughter that has she has the A meet for swim team, or the swim meet this? You know, this weekend? She wants to drop time and go faster? And she's nine. Oh,
Bridget Moroney 11:12
my goodness. Wow. Yeah,
Michael Kraeuter 11:13
I was like, like, let's just have fun.
Bridget Moroney 11:17
Right? Yeah. Yeah. Oh, gosh. Yeah, that makes sense. Now, like why you were emphasizing the the eight, nine year olds just finding joy and excitement? Because, I mean, again, just wanting them to stay in that state of no, no fear, none of these limiting voices, because they do get very harsh. And yeah, I guess, now that you kind of put into the context of that, that competitive environment. I guess, going back to the inner critic for just a second one thing that I've learned just through my own coaching, studies and practices and things like that is it's interestingly enough, that inner critic sort of evolved with us, right from our, our, I guess, ancient or nomadic times they are. And really, if you think about like, people's, the lifespan back then those those teenage years were like, so crucial, because those were, you know, your reproductively formative years, but I'm getting into the idea that if you do something that's against the grain of the rest of the group, or you do something that might back then quite literally, you know, risk, injury or death, they're like that voice. Now, it's a nuisance to us. But back then it was quite, you know, quite literally part of our survival mechanism, that voice going back to that comment that that again, that kind of brought us into this tangent for a moment of who told you or how did you do that? No one told me I couldn't Well, we have that voice there to tell us you shouldn't do that. So that and those times you wouldn't walk off a cliff or, you know, go do something foolish that would put you in danger.
Michael Kraeuter 13:15
Yeah, you want to be part of like community or something. So doing things that are kind of strange, or, or but that's, that's also what we, you know, I guess this nowadays, too, because things are safe. It's, it's helping people realize that, but I mean, that's the great thing about kids, too. There's a reason why kids is another I guess we're gonna go into a little tangent here. It's like it's okay. Yeah, understanding like, kid, kids were like, when they become teenagers, they're going to push back, right? Because it's an evolutionary trait, right? They want to push back because it's like, at that time, you want to push away from your parents, right? It's not it's nothing against the parents, they didn't, you know, but it's allowing, it's not getting mad at them for doing that. It's allowing them to have that space there. And but if you build a community around that, like having coaches, like, myself, or other teachers and things like that, then the kids are going to go to those trusted adults for you know, to ask questions, or whatever, and they're gonna get the answers that their parents give them. They were more likely because we're all kind of on the same page. Really. It's the old saying goes, it's like, you know, it takes a village to raise a child.
Bridget Moroney 14:28
Yeah, I mean, you're absolutely right. There. It is. That's your you're spot on. I remember an anecdote from someone else. Like his know his neighbor's son kept coming to him for fatherly advice versus his father. And it was no, no blatant disrespect to the Father. It's just he was cool Uncle Dave and he's not the father. And so yeah, and you know, again, like, I I was having this conversation. A while ago but just taking a step back, as a teacher, especially in in the environment that I was in, you were almost I was almost like the parents, because academics just, let's just face it aren't really anyone's favorite, or they're the favorite of very few. So again, it was like the, the teacher was kind of the the bad guy. And the coach got to be the, you know, the, the mentor or so and again, on the same page, like you'd have to get your homework done, so that you're eligible to play. But yeah, there was there was definitely a lot of communication and just collaboration, by all those parties, like you were saying, so, um, well, so we kind of touched on this a little bit here. So you've, you have quite a bit of background and training and different types of coaching. And you mentioned the, the life coaching aspect, with the human potential Institute. And the word I like from that, that, that title that that group, there is potential. And going back to when I was young, again, thinking about your potential as a person, and certainly as an as an athlete, when I was a young athlete, that was always the one thing that I was always focused on, right is its physical potential, you know, how can like, like your one, the mother said to you, how can I become faster, stronger, whatever, you're more competitive. And now that I'm older, you know, a little bit more mature, there's, there's certainly more aspects to just being a well rounded human and seeing, you know, what, what actual potential is? But I guess, with that said, What, what's your perspective on potential and going back into how you coach athletes and probably, you know, focusing on those those teenagers or, you know, anyone who might be just focused on just the physical aspect? Like, what does that look like?
Michael Kraeuter 17:10
Good question. Yeah, cuz I got drawn to the whole thing about, you know, same thing you said, it's like, human potential. And we all have potential. I think it gets for me, it's the potential is awareness. I look at awareness as a big part, like if you're not aware, and you're just constantly fine trying to look for the result, you you actually hinder your potential. Because then what's like the idea is, is like, if you only go towards a result, right, I want to get an A, but you hinder your potential because you're like, say, in school, you only learn what you need to for that test. Right? And of course, then you forget it. So you actually have, so you bypass actual learning, you bypass the information, you're just regurgitating. And so your potential is limited, right? You know, same thing with like, anything you do, it's like, doing a sport. It's, it's not about the time, it's how do you learn? How to Move with that environment? Right? Or what you're doing how to work together with other people? How do you how do you move, right? You had like, how does your breathing work? You know, here's, here's the whole area that gives you more potential, right? Because the more you're aware of your of yourself, the only person you can control is you. Right? You can have a greater potential in life, right? People, they always say about, what is it? Your emotional intelligence, right? Well, where are you? You get that from interacting with people? You're, you know, how do you strategize? So you have to be curious. So how do you become curious? Well, you don't have the answer. Right, right. Once you given the answer, it's the only thing is I want that answer, then then you don't then you can't make mistakes. And so mistakes, you know, it's like, yeah, although it's its potential comes from being aware. And in that moment, I think it might. And that's, I think, the way I look at it, I think I answer your
Bridget Moroney 19:14
question. No, I love that. Um, and, you know, I, I really appreciate what you said, from from the the academic point because that's all that's always the, or that's often a criticism of academia. And certain standardized testing is you're just teaching to the test and students are only going to learn what they need to get the A, et cetera, but I'm on the physical side of like using sports. Yeah, there there. There is so much more than just the outcome of a race or a certain I guess, metric of strength or speed. A lot of what you're you're saying makes me remember some of my experience as a crossfit coach and kind of this in the end, it's a I love hearing your, your take on on using some of these, these lessons from HPI, or just life coaching in general, like using embodied awareness. Because I, I've seen the same thing as a coach in the gym where you put a workout or whatever the skill or strength is for the day on the board. And crossfit's one of those training methodologies or sports or fitness where you it's, it's general, right, you have to be kind of good, you're competent at everything you hit, you can't just be really strong. Because when running comes up, you're going to, you're going to suffer and vice versa. And so going back to the idea of potential, no one can be perfect at everything. And so inevitably, you put something on the board that's not going to be in everyone's wheelhouse and so you start to see the faces and the groans and the eye rolls and and I guess I go wish I had that perspective that I do now of asking those questions of what's coming up for you now and and how to mitigate that and I do when I work with people one on one, but in the group session, the group what I did keep teach or coach group group classes. I wish I could go back to that time and implement that. But even another example of CrossFit is one of those and I don't know if if you might see this with your your swimming athletes are there's that there's there's that camaraderie, sure. But there's also that competition within where you want to beat your friends or out best your friends. And so one thing that comes to mind is I've witnessed people where, let's say someone's doing a back squat for for the day. That's that's the the workout for the day. And I walk in, and I see, David did 200 pounds on his back squat. Well, I want to beat David. Well, 201 is technically beating him. Right. But what is my potential or again, like, forget about even the outcome? They're like, what was my mobility? Like? How was? How was the breathing? How was the experience? Did I mentally did I? Did I fold under the bar? They're like, I think, again, what you said was so spot on with, you know, people in so many parts of life in general, just focus on the outcome versus that experience. And just that awareness there. Yeah, yeah, totally.
Michael Kraeuter 22:56
And that's the thing is like, you put the 200 on there. And that's, that's challenged for that one guy, right? And you look at him, and it's like, now you're comparing yourself. And it's like, well, if I don't get that and, if I don't put extra weight on there, you know, then I didn't beat him. But then, is that compared to yourself? Like, if that's is it that 20 pounds more than you're used to? Right? It's like, is that really, you know, if you even put an extra five pounds on there, it's like, it's like, what's, what's better for you? Yeah, it's like, and you use that as motivation. It's like looking at competition as a way I try to, I guess, encourage the kids to look at it is that they're showing you what can be done. And it's like, sometimes it's like, that's all you need is to be like, Oh, cool. How do you and then you ask yourself, Wait a minute, how did they do that? Yeah. And it's like, how can I learn how to do that? And that's, it's like, get you curious, because there's so many times it's just paving the way. That's a great thing about competition. Sometimes, again, we look at competition, though, it's like you said, it's like I had to beat that person. But then you beat yourself up if you don't know who you're beating.
Bridget Moroney 24:07
Yeah, absolutely. And I love that idea, as well of using the competition not to discourage you or demoralize you, but to inspire you, right? Because again, it's, if if they're doing it, why can I do it? No one's telling me that I can't and so and coming from that place of curiosity, versus some sort of defeatist mindset, I guess you could say. In other words, I guess what I'm trying to say is being curious, like you mentioned of like, Okay, how did they do that? Or how could I do that versus like, oh, well, they're just better than me. So it is what it is like, No, right. Yeah. Um, well, we talked I guess I was going to mention about embodied awareness. We've been talking a lot about awareness. Just in general there, but um, I feel like embodied awareness is something that is a little unique. It's certainly something that I don't feel like many people might be familiar with. You know, if you're into yoga, I think, a lot of people, are know about that. But I guess in general, when it comes to embodied awareness, like, how would you describe that? And how do you? How do you use that? Or what does that look like when you when you are coaching?
Michael Kraeuter 25:37
So the way I look at embodied awareness is it's your body's intelligence, right? Your, your nervous system, like, so your brain has to filter out lots of things, right? So it has lots of inputs coming in sensations, you know, like, EMF, whatever, right? You know, got all this information you're getting bombarded with. And your brain has these, you know, of course, your sensory, or, you know, organs, eyes, sense of touch, ears, nose, whatever, you have to filter out, like, all you have to filter out like probably, I don't know, the percentage, but like probably about 90% of everything that's coming in, that's just a guess. So your body is picking up on all these things. And so you're when you like, your nervous system is very aware of different of all of those things. It's picking up it's processing it on its own level. So you may not be consciously aware, right? And it could be just a thought it could be, you know, like you're walking into a room, and you feel tension, right? And you're like, wait, it feels really tense in here. And all of a sudden, you realize there's an argument going on, you're like, Oh, you totally picked up on it. Right? You didn't even notice what it was. I've heard of this study, which is fascinating to me. This people were I forget exactly. We're doing a study of playing cards or something. And I apologize if I'm not going to get this exactly right. But they were they were playing cards. And the brain noted or the the, I guess the brain was watching. And, of course, logically, you're trying to figure out like, Okay, what's the pattern? Or what you know, like, Oh, my God, it's like, if I choose the wrong card, you know, I'm going to lose money. Your body, however, is picking up on everything else, right? It's picking up on the pattern. They had sweat sensors on the people's hands, and the body knew before the person did. I know that sounds kind of odd. It's like, wait a minute, they're connected. That's right. Working on when we work on embodiment is like that connection. Right. But the body knew before the person realized it. It found out the pattern way before like, I don't know how many cards before, but I was like, Whoa, that's crazy. That's right. Yeah. Because the palms started to sweat. Right? And so if you're aware of these little things like heart palpitations, right, you're like, Oh, I'm sorry. I feel like a little I feel this like tension right here in my chest. What's that telling me? My body's picking up on something right then in there? It's like, you know, and that's the part I think about embody it for me that I think I described it. But that's embodiment. I guess, if I describe it.
Bridget Moroney 28:22
I think so. I will. I know a little bit about embodiment myself. And I think from from what I understand that, that sounds, you know, pretty spot on. But I think just the way you described it in general is a great overview. That's really interesting about the study with the cards there. I'll have to look that up.
Michael Kraeuter 28:42
Yeah, I don't I didn't tell it exactly right. But yeah, I was like, totally amazed when I heard that. It was like, yeah, no, no, that's
Bridget Moroney 28:50
cool. Yeah, no, I'm, you know, I'll have to find it somewhere. I don't know if you remember or not. But Did anyone I know. They were able to sense by looking at, I guess, the sweat and the palms. But was there any evidence that people were able to use that thought, you know, embodied awareness to win the game, or was there was there any other I guess? Yeah,
Michael Kraeuter 29:15
that's a good question. I don't know. I don't think they covered that. But that'd be cool. That's actually something I was thinking it was like you ever got, like people will say it's like, I feel it in my gut. Right. Right. And there's a you know, and then you have to ask yourself, like, what's that sensation telling me right, huh? Yeah, like, yeah.
Bridget Moroney 29:35
Yeah, I mean, and I think in my belief is I think we all have these these moments. Again, maybe just cognitively, you know, cognitively may not remember it or, or or realize it at the time.
Michael Kraeuter 29:53
Yeah, it's learning how to trust your gut right and that's a big thing. It's, you know, people always talk about flow. Yeah, right, there's a, you know, I flow, it's kind of I mean, we I look at flow is is your, it's not about not thinking. It's about trusting what you're doing right you create just enough stress because it's like, you have to, like enter a flow state. They say like you need that, like the zone. Yeah, or whatever. It's, you have enough stress on you, too. It can't be too much. Because if it's too much, right, you're going to panic, and you're not going to be able to get in the flow state. It's not enough. Sounds like that, like, right there. Sure. Because you like a surfers are great with this. There we say it's like, I feel like I'm part of the waves dude, of course this is my impression anyway. And it's, they, they say that part of the waves is because they're turning off their, their prefrontal cortex, right at that moment. So they're not actually thinking, they're more like they're feeling they're allowing their bodies to move with what's there. They're trusting everything around them, because as soon as they think like, Oh, my God, I could die. It's, you're going to die. It's like, you know, it's like, it's it's moving with and your body is reacting so quickly. It's faster than your, you know, your brain can even comprehend and what you can think. But again, it's like, you have to edge yourself in that direction to you know, you can't just go from, you know, like, popping up on a surfboard on the beach and be like, oh, cool, I'm gonna go surf that nine foot wave over there. You know, you're gonna start on little tiny waves and stuff, right? And then you work your way up. But yeah, I think that's also part of like the embodiment part, like any sort of sports, is learning how to just feel and trust what you're doing. And the more awareness you have around that, like, the more awareness you have within your body, it feel like people will say too time almost stops sometimes, like, I sometimes feel slower. You perceive everything differently, when you're awarenesses in the moment, but of course, as soon as you realize you're in the moment, you're not in the moment anymore. I always loved that when I was like, oh,
Bridget Moroney 32:22
yeah, I mean, it's so true. Like, the time slowing down also just made me think about Olympic weightlifting. You know, it's it's one of those sports where it's, it's highly, very, very highly skilled moves, right? You're, if you just look at the snatch, it's, you know, in and of itself, you're taking a barbell from the ground over head in one movement, and people who, who are very proficient and do it. Well, that's, that's always the comment there is like this moment of weightlessness, right, where you hold the bar. And now it's, you kind of let go of the trying to control it, yourself. You're controlling your body. And, again, it's one of those movements, as we mentioned, where if you start thinking about Holy crap, I'm pulling whatever, 200 pounds over my head, well, it's not going to end up well for you versus, you know, if you're just aware of your body where it's moving in space, or you know, in it relative to the bar at that time, you're going to be fine. So I always find that interesting. And gymnastics is another great example, I feel of that gymnasts have excellent body awareness. And I would have to imagine if they were just in their brains the whole time, while they were flipping, you know, however many feet above the ground, and a twist, it would, it would not work out as well, as you know, you see, often.
Michael Kraeuter 33:59
Yeah, it's something I always tell people that become a case great effort to become effortless. Hmm. Like that.
Bridget Moroney 34:07
I Like that. Um, so, you know, I think we didn't really talk about this in the beginning, but you also have a background in yoga and, and breathwork. And I guess you know, if you want to tell us a little bit about that, or just kind of give us an overview, but how did you get into that? I guess where in your coaching or our athletic journey did that become part of your your life?
Michael Kraeuter 34:43
Well, Yoga will became part of my life after my divorce, I got divorced, and I well, I always got I was drawn to yoga. It was like, saw it and I was like, you know, some people apparently. Wow. And a move like that because I I'm a big SpiderMan fan and I want to move like spider man, I, you know, I always watch people I'm like, Wow, that's so awesome. And I'm like, they can move so gracefully, right, you know. And so after my divorce, I was like, I'm going to I'm going to start doing yoga. And it became part of my journey. It taught me a lot. Learning is like, when you're in a yoga practice, it's like, you know that it's your practice. I was like, Oh, that's such a cool concept, right? I mean, when I when I'm coaching, it's like, it's there. It's the kids. It's a kids practice. Their practice that I'm, I'm helping them, you know, I'm there for them. How can I encourage them to explore and get curious about what they're doing? Make sure there's space for that. Right. So I'm like, Okay, that was kind of neat. But yeah, and then it was like, during the pandemic, I started to, well, I was, I couldn't coach anymore. So it was no more swim coaching. And I was utterly useless at that point. I'm seriously I felt utterly useless. I was like, I am a useless individual. And so of course, I had that little moment where I was like, Alright, and then I was like, okay, so what can I do? Now? I'm like, Alright, I'm gonna take steps. So I started arranging Zoom meeting with the kids. coach coaching, so we help the kids certain ways, use some of the stuff I learned in life coaching that helped, you know, listen to the kids, we started games, make sure they're safe spaces. And then yeah, and it was like, Oh, they're teaching yoga online. I can get certified as a yoga instructor. It's something I want to do. I'm like, Well, I've no other better time to do it. Yeah. Oh, and yeah, so I just went all in. I got certified as a cosmic kids yoga teacher, that was the first step and then I was like, Alright, this is cool. I'm gonna do this breath coaching work. Like that's really awesome. I really liked the teacher and I was like, Oh, 200 hour trainings coming up. I'm gonna do that. Nice. Yeah, I got certified in science of stretching and, like trapeze yoga. Yeah,
Bridget Moroney 37:22
I know you have, you have quite the I guess list of qualification, especially as it pertains to the the yoga there what is what is trapeze yoga? Is that like, kind of, I guess like aerial I don't know. That's, that's what comes to my mind. Like the aerial silks are kind of circus.
Michael Kraeuter 37:41
Yeah. That people that you know, I guess to put that in there. They're the you have the silks. So a trapeze yoga, as I usually tell people, it's kind of like a TRX that's suspended from the ceiling, which is with a sling in the center. Okay, so you can a so it has three handles. So you get three different heights. You don't have to adjust it like a TRX. You can do up there. It's the push and pull or sorry, like in yoga, you have the push, right? They're always pushing the ground away. Yeah, there's really no pulling. This is a great option. Because now hey, we get to hang, we get to put some body weight. So we actually pull, we add that element that's missing from a typical mat practice back into like a yoga. Yoga practice. Yeah, so there's, and the great thing it has the sling you get to go upside down. I always
Bridget Moroney 38:35
that is awesome. Um, so I didn't mean to cut you off there. I was just gonna say like my one of my sisters and I have a few friends. I don't think it's they do the aerial silks there which I know is not the same thing. But of course they're always posting on on Instagram or just online like, videos or pictures of them hanging upside down. Yeah, always the fun parts or they'll get wrapped up and then I guess there's like the whole like, wrap release where you just, you just you know, let yourself freefall there.
Michael Kraeuter 39:09
Okay, I have never done that. So yeah, I've only I've seen pictures like that. Yeah.
Bridget Moroney 39:14
It's fun. I think I think it's fun. It looks interesting. And like you're saying like a lot of that upper body pulling is is definitely incorporated into it. So um, that's awesome. I kind of want to try Aerial or not aerial trapeze yoga now.
Michael Kraeuter 39:33
Yeah. I haven't been able to find a place to teach around where I am. At the moment yet, I kind of just do it online if people want to, but you have to have a trapeze. I was gonna say yeah. Which is not that hard to do, really. But that's a whole nother story itself.
Bridget Moroney 39:52
Fair enough. Well, next podcast I'll have you come back on and we can have like a whole just DIY trapeze in your backyard there. Yeah,
Michael Kraeuter 40:03
we're like, right in your living room. That's right. Mine. Yeah.
Bridget Moroney 40:05
Oh, nice. Yeah. Nice. Um, well, so so so speaking of the, of the yoga in general, and all of the breath work, so you, so you, you, you got all of this experience and your certifications during the pandemic? And I'm assuming since then you've you've gone back to coaching swimming, have you? Have you incorporated any of those skills or knowledge because swimming, of course, you know, breathing is so important, you know, in it as a as a sport. So, but I know that's not the same as breath work, but I'm just curious, if you do kind of incorporate, you know, those worlds, or that world into the swimming world?
Michael Kraeuter 40:54
Oh, totally. It's like, well, this the an example like when I just teaching a swim lesson, to adults, right? swim lessons to adult, like, teaching adults how to swim can be very difficult. Because they have all these perceived notions, and sometimes they've had a trauma, right in their past their past, right, they've almost drowned or something or, or they've never actually learned just how to be in the water. When you're a little kid you happen whether you're like weee, you know, you splashing around, it's, it's great. When you have an adult, there, they just don't know how to be in that environment. And a lot of times your breath response is the strongest response. It's stronger than fear. I'll put it that way. Like if you're if you're if you're feeling like if you're feeling that that urge to breathe, it's it's stronger. It's not a fear response. It's a you know, that's your breath response. It's completely different. And it's teaching people how to actually just breathe and be comfortable in the water. Right? And what happens is a lot of times when and I teach the kids as to who've been swimming, it's like, like, it's after they do a sprint or when they're practicing, try to teach them how to use their diaphragm to breathe. Isn't one thing I discovered when I made a correlation is people don't they breathe up here in their chest. Yeah. Right. And they breathe very shallow. And it's like, well, I feel like I'm out of breath. And you're right, you're right, because you're off gassing too much carbon dioxide, right. And people are like, I need to breathe, I need to breathe more. It's like, No, you need to breathe less, you actually need to slow your breath down. So your body can actually use the oxygen in your system, right, but you have to teach your body how to handle a certain level of carbon dioxide. So and that is like so teaching swim lessons is teaching people how to breathe, slowing your breath down. But like when I kept swimming, too, it's like, I'll have the kids, the younger kids, especially teach them how to come into the wall and breathe in for a kind of four or five second, inhale, five second exhale. So that teaching them how to slow their breath down. And then we'll go again, and what essentially is like retraining their, their, their cardiovascular system to utilize oxygen better, and they're more relaxed. That's great. The fun that almost the coolest part is you teach that to a kid, and I teach them to slow their breath down. Number one, their focus increases like tenfold. No, yeah, I'm not kidding. Like, they'll be all like all around. I'm like, Okay, let's do, let's do a few rounds of breathing in and out like your nose. Nice, deep breath. Everything goes quiet, and you feel the energy shift to a very smooth energy. And their focus is like so intense. And they look at me. And I'm like, How do you feel? I feel calm. They go tell me that still look straight at me. And like I feel. I feel good. And this is kids like it's yeah, it's crazy. It's beautiful. Really? Ah, I wish I had known these things in school. I wish I was like, Why didn't I learn? Nobody taught me these things. And I'm like, why is this so important?
Bridget Moroney 44:27
Oh my god. Absolutely. I mean, as I've gotten older and I've worked on my own breath work like that is that's definitely been a a huge that has had a huge impact on on how I do manage my stress and anxiety now, but even on the the physiological level I for at one point, I was having heart palpitations I was having. They're called premature ventricular contractions. It's basically if you ever feel your heart skip a beat, they're benign. For the most for, in general, they're benign. They're, they're definitely benign. I mean, I had everything checked. They just feel uncomfortable. That's just because you feel your heart like, it feels like it stops, it's really just an extra beat. But if you're paying attention to your to your heart rate, which you're going through, like, if you're having an anxiety episode, you're filling your heart. But it'll feel like it'll stop and then I'll go, boom, so it's like, doo doo, doo doo, doo, doo, doo. And so that that becomes very alarming. And of course, it's a vicious cycle, because then you start stressing about your heart. breathwork has been one of the biggest, I guess, tools that I've used to control those. And what I found was interesting, too, prior to when I do feel the the PV PVCs pick up, is these are times when I'm holding my breath. Interestingly enough, you know, there's just that tension there, that tightness. So it's Yeah, I mean, that what a gift to be able to teach that to kids when they're when they're so young. And have them realize, like, Hey, this is a way to be calm and focused. And, and everything else like that. It's Yeah, it's amazing. Yeah. And
Michael Kraeuter 46:25
is it your quick, it's like the only part of the autonomic nervous system that you have control over, if you could say, right, and it's it, there's a reason. It's, it's your way to help regulate your parasympathetic sympathetic nervous system. Yeah. And it's any, you can regulate it so quickly, like, within a couple minutes, just by breath.
Bridget Moroney 46:49
Yeah, it's, yeah. No, it's, it's amazing. I was talking to another friend and fellow coach, and she's in the, she's in the world of, of somatics, and also yoga, and she's a breathwork teacher, and she was telling me, you know, there's, there's all of these studies being done now on on psychedelics, right. Going back to the, I guess, the topic of anxiety, and people who have things like PTSD, and, you know, there's, there's a lot of studies that are being done on psychedelics as therapy. But, and I guess this is her angle breathwork can be used in the same way to get people into that state into that, that the state that they experience of when they're trying these, I guess, micro doses, really, of the psychedelics and I thought I thought that was was really fascinating. Yeah, I've definitely going back to my experience in the in the sound bowls, and, and everything else like that. There's usually some breath work involved. And, and I can feel just, you know, my, the way my not, you know, I guess going beyond feeling calm and focused, just the way my awareness does shift and, you know, become so centered, and it's, it's, it's really fascinating.
Michael Kraeuter 48:18
Yeah, cuz it's the first like, I mean, yeah, and it kind of, it's interesting, because all these things that we've been talking about almost work together, right? You know, we've had pieces of them. If you could say, like, in CrossFit, like, you know, you work with CrossFit, you people always say it's like, hey, you know, it's like breathe in, you know, when you're doing stuff or whatever. But it's, the thing is, so I think it gets to the point where I've noticed is we focus on the result. And so our body finds that this, of course, it's very, very smart, it finds the least path of resistance, right? Which is, of course, if we're like, say, we're working really hard, and then all this, you know, it's of course, you're gonna find the least path of resistance, which is like huffing and puffing through your mouth. Right? Instead of consciously, like, draw the air in your nose, how can I slow my breath down as quickly as possible as deeply as possible, right, but it's not taught you could almost say it's almost like overlook in all aspects, and it's also it's interesting, because, like, the big movement towards meditation, right, that was a big thing that's come out. We have it backwards. Relating Yeah, it's it's learning how to breathe first. Movement and meditation is you have to get a lot of like, you had to sit there and wonder why people are like, I can't meditate. My brain is like, Ah, it's like, I cannot sit there for more than like a minute you have to breathe first and that like focus yourself, get yourself in that parasympathetic state or whatever move get them energy moving out of your body, right? So find some way to move, then you can sit Yeah, Right, then you can meditate, right? So that's my, I guess my little. Yeah, it's interesting that teaching kids these things is huge to see. Like that see their transformation when I asked them when I first started to ask them questions and like their emotions, too. They would. They didn't know how to answer me. Right? It's where it's like, I'd ask them, it's like, how did that feel? Try to get them to embody things, right? It's like, what? It's funny because I'm starting to do this a kid. I'm doing a good drill or something and ask them to like, squeeze their hands together, right? And like, what where do you feel that they're like, I feel my hands. I'm like, which muscles do you feel? So it's kind of interesting to like, I had the direct my questions, and they're like, Oh, yeah. And then it's like, Oh, okay. And they're like, I feel here. I'm like, great, good, good, good. And you're starting to put those things together. And it's like, it's like breathing. It's like I'm telling to put their hand on their belly went into their chest, and a lot of them it's like, okay, I only want the hand on your belly to move. And they're like, I'm like, the hand on your chest. You're like, I'm like, No, the hand on your chest is moving. It's like, Okay, why don't your belly like, it's like, it's so interesting to like, teach them that, you know, which you, which is Typically, a, like when you watch little babies, they do it naturally. But it's like you unlearn that. And it's like to teach them that skill, again, is fascinating. And then once they get it, they practice it. Because they realize like, Oh, this is cool. Like, I feel way better.
Bridget Moroney 51:41
Absolutely. Yeah, it's, it's so infants and toddlers, they, the way they move, you know, everything from like, like you said, like they breathe to just like they're, like, you look at the way they squat down. If you ask an adult or many adults to to perform a squats, as I have. They're, they're going to push their knees out. And you know, it's like, no, you're what you want to do is, you know, set your hips back. And if you ever watch little babies like walking around, they drop something on the ground, they sit their hips back, they keep their chest up, and they pick up with their, you know, whatever it is they fell their, you know, their bottle, and so on. And then they stand back up. And that's how you should perform. You know, a good squats, good, safe squat. And somehow we unlearn that. Or at least in, in, in Western society, and I think specifically, you know, in America, if you look at other countries, in Asia and the Middle East there, they actually spend a lot more time in those positions in those squat positions. And interestingly enough, there's studies that show that their spine and hip health are much better compared to their their Western. I know, that was a little bit off topic. But just like you said, like, looking at little, I think, I think that's the main theme for today is, is look at children from the way they believe in themselves to the way they the way they move there. It's just Yeah.
Michael Kraeuter 53:21
Yeah, it's so it's always going backwards. So if you go back to basics, right, and if we forget those things, and think that we're better than that, it's like, wait a minute, no, no, no, no, no, we're not. Kids can teach us so many things. Because they remember, you know, like, they're, they're what we used to remember. Right? Yeah, it's like you said, and it's, it's hitting reset, right. And a lot of times you hear people say, it's like, Oh, I gotta, I gotta, I gotta put away my phone. I need to go. And just not think about stuff. It's like, yeah, kids do that all the time. You know, it's like, they just sit there and they play with their toes. And they're like, this is great. Yeah, I love my toes. I'm exploring those toes, right? I mean, I'm not saying you should go explore your toes, but I put down this stuff, right, you know, like, like, go back to crawling, you know, like, Breathe deep Slow down. Like, don't have to think all the time. Yeah, it's remembering and going and don't be afraid to go back to those things. Yeah.
Bridget Moroney 54:21
I think it comes down to again, you know, we've we've mentioned it on here, but just having that sense of curiosity, and as we've mentioned, so many times letting go of the outcome or not being focused on the outcome, like, little kids create stories and games because, one, they're they're not focused on whatever you know, it is that distracts the rest of us. They're just they're just living and they're like, Oh, I'm bored right now let's let's play a game. Okay. I'm going to be the teacher and you'd be the student and or whatever it is that kids play in. But they're just there. They're there. They're being creative. They're being curious about the experience. They're not. They're not trying to have any sort of outcome in their, their games or experiences. They're just exploring and creating and yeah, it's it's it's a good reminder to just to just do that. Yeah, it's play. Yeah, exactly. And we all need to play more for sure. Yeah. Um, okay. Well, I think I don't know. Is there anything else that we could talk about as far as the as far as swimming or anything? Or do you think that's a good place to leave and I'll give you some some quickfire questions. We'll change it will change the pace a little.
Michael Kraeuter 55:53
Yeah, no, it's it's cool. And thank you for Yeah, like sharing this because yeah, it it's, you know, doing life coaching and coaching in general. It's like it's so much more than just that. Sport or whatever. It's yeah, yeah, we help each other become better. Absolutely. Yeah. Well said I think okay, go for it. Quick Fire. Let's Let's go.
Bridget Moroney 56:17
I know quick fire. Let's see. Let's see how quick okay, so we'll still this one. We'll see how how quickly or how simple these are. Some of them might be a little more complex. But starting off relatively simple, since you know on the theme of swimming there being a swimming coach and a swimmer yourself, well, what's your what's your favorite and or best stroke because I know those two can be different your favorite stroke than what you're actually the best at?
Michael Kraeuter 56:49
individual medley, which is all four strokes of course.
Bridget Moroney 56:55
I was. So I was I was a swimmer at one point in my life and I did swim team as well in high school and yet individual medley is that's brutal. So so that's your favorite or that's your best or or it's or it's both.
Michael Kraeuter 57:13
I will say my favorite. Both both. Yeah, I enjoy that the most. Yeah. I love all four of the strokes. I think they're each one of them has their own characteristic and they're there. It's nice to just swim them.
Bridget Moroney 57:26
Yeah. Yeah, you know what, maybe taking the perspective just curiosity and play maybe I'll try and do individual medley again, instead of like worrying about, you know, being in the middle of a race. Cool. All right. So, um, besides swimming, yoga coaching, what's what's your favorite activity? What else do you like to do?
Michael Kraeuter 57:50
Hike? Like go hiking and being in nature. One of my favorite things to do? Yeah, yeah.
Bridget Moroney 57:57
Nice. I had a feeling that might have. I don't know I just had a certain hunch there. I guess gut intuition perhaps that that was going to be one of your answers. So I guess on on that, on that note, what would be your favorite favorite place you've traveled or or this case we could say hiked if you prefer to focus on that.
Michael Kraeuter 58:18
Right at the moment, probably New Hampshire. New Hampshire has this beautiful? Different kind of glacial rocks? different feel? Yeah, cool waterfalls. There. I do want to like go to Acadia National Park. A bunch of new places Yosemite National Park. Yeah, like Yeah, different places like I've been to like Red Rock. Yeah, but definitely it's probably New Hampshire. I enjoyed that the most
Bridget Moroney 58:55
nice it's been years since I've been in New Hampshire. But yeah, the the national parks that's that's sort of my my new bucket list are not new. But just one of my newer bucket lists that I have conceived is just to go to all of them. I even got like a little scratch off a poster from Etsy there to commemorate. Yeah, yeah.
Michael Kraeuter 59:19
Where have you been?
Bridget Moroney 59:21
I've been so I'm in Colorado, so naturally, Rocky Mountain National. We did. I don't think it's okay. So it's the Painted Desert isn't the national park but the Petrified Forest is you drive through the Painted Desert. A Grand Canyon. I've done Kings Canyon and then I think Yosemite is different from Kings Canyon. And then when I was in Florida, so there's Biscayne in Miami. There's the ever I've driven through The Everglades but I haven't officially gone and so I don't know if that should really count. I'm
Michael Kraeuter 1:00:07
You like the AC in the car. That's what
Bridget Moroney 1:00:09
it was. Exactly. Exactly. And not getting eaten by an alligator there. Um, but yeah, like you like, definitely Yellowstone is is on the list. Zion was was on the list this year until I injured my knee, sadly. So we'll have to revisit that in the coming months once on healed but yeah, there's and then Alaska has like so many of them, which just looks wild. That looks amazing. So that'll that'll require quite a bit more planning. But um, yeah, yeah. Yeah, there's, there's just so many amazing ly beautiful places in this, you know, all over the world for certain but just in this country itself. It's, it's awesome. Yeah. Um, okay. All right. This one, this one might be a little controversial here. But in your opinion, who is the greatest swimmer of all time? Male or female? Male and or female?
Michael Kraeuter 1:01:09
Good Question. Oh, man. Okay. Well, I had to pick one because there's, I think, different aspects of different ones. I figured
Bridget Moroney 1:01:24
that might be the case. Yeah, I don't know. Top three or so or?
Michael Kraeuter 1:01:30
Yeah, cuz yeah, I could give. Of course, you know, people always think Michael Phelps, right. But the thing is that you can't really compare you can't be like, well, it's everybody else's. Whatever, Michael Phelps. I mean, he kind of led the way and showed people and also learning from him, which is very important and how he was trained. What not to do, as well, as I think his coach also learn is Bob Rome and became better you're coaching him, but um, Michael Phelps learn how to, you know, yeah. Pass different messages off to the next generation as well. Let's see, like Caleb Dressel is a great example of a person who excels not because it he wants the result, but because he just has a great time swimming or whatever he can he just enjos the water. Like he figures things out. Is this, like, his This is enjoy, like, he just loves it. You know, and then it's like Katie Ledecky. You know, she would be probably for the females. Yeah, you want to get a female, like, greatest swimmer because she's just like, you know, people will be like, Oh, how she doing that? She'll figure it out. Like, that's the thing. It's like she she's she's figuring things out. She's having fun doing it, too. So you can tell that she just enjoys the sport, so
Bridget Moroney 1:02:53
yeah. What about um, oh, gosh, is it Dora Torres? Dana Torres. There. Yeah, Dara Torres. Yeah, Dara Torres. Um, I just, I found her so fascinating. Because at the time, how, when was her last Olympics? She was like 41.
Michael Kraeuter 1:03:13
Or? Yeah, yeah, she she's considered old. But she's not. Yeah. Anyway,
Bridget Moroney 1:03:19
I guess. Well, yeah. I just I, you know, again, this was like back when, as I mentioned in the beginning, just like focused on just the physical potential of humans there. I just thought that was as you grow up. You know, the, the, like you said, like, she's considered older, many athletes in their 30s 40s are considered old and it's like, that's, that's the story that's get that gets told in society. And it's like, no, no, like, you know, I just, I thought she was, I thought that was like, such a cool story. So awesome. Yeah. Yeah. she's a great role model. Yeah, absolutely. Katie Ledecky. She She went to UF right. Pretty sure. University of Florida. I might have made that up. I
Michael Kraeuter 1:04:01
think she No, no, she went to California. Ah, darn it. Thank you, as USC forget, I forgot time ahead. Oh, shoot. I know. She's so yeah.
Bridget Moroney 1:04:14
I have to I have to look it up. There was someone I know. I'm just putting you on the spot now like asking him where they went to college. There was because I'm a gator. I went to University of Florida. There were quite a few of them that ended up in the Olympics and everything. But um,
Michael Kraeuter 1:04:28
yeah. Ryan Lotche Yeah, Faisal.
Bridget Moroney 1:04:31
Yep. Yeah. Awesome. Okay, um, what about favorite book in general?
Michael Kraeuter 1:04:37
In general? Well, I guess my all time favorite is we have to be way of the Peaceful Warrior by Dan Millman. Hmm, that kind of started my whole like, changing my mindset. Like when I read that I was like, Huh, like, it just blew my mind really. And, and then just like, from there, I got very curious? You know, like, went down the rabbit hole? But yeah, I just told him, you know, like his teaching the way he told his story. Yeah, it's opened my mind to many things. Hmm,
Bridget Moroney 1:05:13
I haven't read that one yet. I'll have to put it on my list. That's awesome. What about kind of along the same lines? Do you have a favorite quotes?
Michael Kraeuter 1:05:25
Yeah, be like water. Ah, yeah, you like water? It's like you could say Bruce Lee. But, uh, yeah, his his be like water was my it is something I live by. It's not just because of swimming, you could say because it's swimming, whatever. But I've always resonated with water. Water teaches you how to flow. It's hard. It's soft. It it, you know, molds to any shape.
Bridget Moroney 1:06:00
Yeah. My favorite. One of the favorite, I guess life lessons that I take away from water is the the power of persistence and perseverance. I mean, speaking of the Grand Canyon, the the Colorado River, you know, it wasn't the Grand Canyon. But years and centuries and millennia, you know, of just this water, you know, carving through rock there and creating one of the greatest landmarks in the entire world. Quite frankly. I love that it's beautiful. Alright, one more. best piece of advice, excuse me. best piece of advice ever given to you?
Michael Kraeuter 1:06:55
Oh, geez, I don't know if so many pieces.
Bridget Moroney 1:07:02
Or maybe, oh, go ahead.
Michael Kraeuter 1:07:04
I was gonna say probably something I know. My dad taught me when I was younger. It's like, you know, like, I don't know why it's in my head. But sure. It's more like about things. Like if you really want something, if you know if you really want something at the Go for it. Yeah, it's like it kind of taught me this through like I was at the store and. And it's like, can you buy me that? He's like, looks at me. He's like, are you willing to spend your money on it? That's the question. I would ask myself, Am I willing to spend my money on it? And if I do, that means I really want it. And that's something to go for? If I'm not, that's something I really want. And I don't spend my time and money on it. I guess that's why they popped up but take it for whatever it is.
Bridget Moroney 1:07:53
Oh, I like that. I like that. It reminds me of like another quote or saying of like, it's either a hell yes or no or nothing at all. I guess kind of along those same lines there.
Michael Kraeuter 1:08:07
Yeah. The second one, I guess you'd be just sorry if it's okay. This. Yeah,
Bridget Moroney 1:08:12
of course. No, you only get one.
Michael Kraeuter 1:08:16
Dude, I used it up. It's there's there's always more was more than one way to do things. Hmm. Yeah.
Bridget Moroney 1:08:26
Yeah. Yeah, I think that's in, in a world where, yeah, there's so much thrown at us through social media and just media in general. And you see people doing things. And again, I guess maybe back to like, what we were saying, like, you see someone excelling at something, you're like, Oh, well, it's because of this, you know, versus like, Well, how else can I get to that level? Or do that? Yeah, I like that. Very nice. Well, thank you so much for for being on this episode with me, Michael. It's it's been it's been really fun. I know. We've talked about like so many different things. But it's I've truly enjoyed the conversation.
Michael Kraeuter 1:09:10
Thank you. Thank you, Bridget. Appreciate it.
Bridget Moroney 1:09:13
Awesome. I'm really quick. If anyone wants to know anything more about you or get in touch with you, where can they find you online or on social media? Where where's the best place to? To reach out
Michael Kraeuter 1:09:26
I guess Instagram would be probably the place you can find me at it's probably easiest. It's H2O Coach Mike. Okay, that's my, my handle.
Bridget Moroney 1:09:36
Nice. Awesome. Okay. So and I'll go Of course, I will be putting this on the show notes. So, but h2o. Coach Mike, is that correct? Correct. Awesome. Okay, well, thank you to everyone who has tuned in to listen thank you, Michael for sharing So much of your experience and insight of coaching and breath work and just everything that you know you've shared today. It's it's been it's been a lot of fun. Thank you. Yeah. All right. Until next time, talk to you later. All right. That's all for today's show. Thank you so much again for listening. And be sure to head over to aspiretocoaching.com/podcast, check out the show notes for today's episode. There, you'll find some of the links we've mentioned on today's podcast, as well as some of the previous episodes we've done. And while you're there, please make sure you sign up for a show updates. I am always updating the show and bringing in bonus content. So you do not want to miss out on any of that. One last thing. If you loved this episode, and you think a friend would really enjoy it as well, grab the link and share it out for me, please. It truly does help spread the word of this podcast and the topics that we discussed on our episodes. And at the end of the day. My goal is to empower as many people on their performance journey as possible. Thank you all so much again, and we'll see you next time.