TruCapacity Talks w/ James Gillespie James Gillespie

In our conversation, Brett and I are discussing the essential steps to get back on track in your fitness journey, particularly after experiencing breaks or setbacks. Brett talks to stress the significance of setting clear and attainable goals, whether you're aiming for weight loss or strength gain. These goals should be small and achievable, as they can lead to significant improvements in your overall health and wellness. I firmly believe that taking these smaller steps is the key to long-term success in fitness.



One critical piece of advice we share is to concentrate on one discipline at a time before adding more to your routine. Think of it like compound interest – your efforts will build upon each other over time.Moreover, it's crucial to forgive yourself for any mistakes or deviations from your plan, rather than punishing yourself. Instead, take consistent action towards your goals, even if progress seems slow or inconsistent.



To help you on your journey, Brett and I recommend three actionable items: set clear goals, track your progress, and find accountability.Furthermore, we discuss practical tips for achieving fitness goals and measuring progress effectively. For instance, start by drinking 2-3 liters of water per day and set an initial protein goal of 100g, gradually increasing it over time.



I emphasize the importance of taking small, measurable steps in your fitness routine, such as tracking your food intake and exercise using tools like MyFitnessPal. Brett and I encourage you to start today and seek support through our Facebook group or direct messages – all without any financial obligations.Remember, taking these small steps now can lead to measurable and significant changes in your fitness journey.



00:00 - Getting back on track after a break

03:20 - Small changes leading to big results in health and wellness

06:38 - Getting back on track after falling off course

10:52 - Fitness goals and progress with actionable tips

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In the this episode of Convos w/ Dr. Andy, we explore the essence of coaching and healthcare, focusing our conversation on authenticity and collaboration. Our discussion began with an emphasis on the importance of genuine care and the need for proper attribution within the health and wellness industry.

I underscored the significance of connecting with patients on a deeper level, focusing on assisting them in reaching their goals rather than just presenting information.

As the conversation progressed, I shared my observations about the journey of coaches, particularly Dr. Andrew, who moved from mimicking a mentor's style to finding his own voice and confidence in coaching. This transition, I noted, was significant even as Andy's CrossFit certifications expired, highlighting the lasting value of the skills and knowledge acquired.

The topic of credibility in coaching was also a focal point, with Andy sharing their approach to integrating personal experience and research to effectively address client challenges.

The latter part of our discussion shifted towards the crucial roles of trust and humility in our profession. I shared anecdotes about referrals and the importance of recognizing our limitations, especially when it comes to offering medical advice.

Dr. Andy and I agreed on the vital need for humility in leadership, citing instances where acknowledging one's lack of knowledge can actually build trust with clients and colleagues. We also tackled the issue of ego in the chiropractic field, with Andy acknowledging its presence but also stressing the importance of humility and giving credit where due.

To conclude, we contrasted those individuals in our field who aim to uplift others against those driven by ego, using examples from CrossFit and martial arts to illustrate these splitting paths and their impact on personal and professional growth.



00:00 - Coaching and healthcare with authenticity & collaboration
04:46 - Coaching and certifications in the fitness industry
09:24 - Trust, referrals, and limitations in fitness coaching
13:57 - Humility in healthcare professionals
17:11 - Ego and humility in coaching and team leadership

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https://www.youtube.com/@jamesmgillespie

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In this episode of Team Chats with Brett Owens and myself, I want to emphasize the importance of maintaining our fitness and nutrition goals even during the holiday season. It's all too easy to get sidetracked during this time of year, but staying on track is vital. I talk about the need to prioritize your health objectives without going to extremes and instead maintaining a healthy balance.

I also discuss the significance of nutrition, particularly when we're at holiday gatherings or eating out. I advise prioritizing protein, leafy greens, and veggies while being mindful of hidden calories from sugary drinks and unhealthy cooking methods.

Another key point I make is about finding the right balance between our health goals and indulging in holiday treats. It's crucial to set boundaries and focus on enjoying the company of loved ones instead of obsessing over food choices.

Throughout the talk, we stress that it's perfectly okay to indulge on special occasions as long as our choices align with our personal goals and values.


The holiday season can be a time of celebration without guilt, and it's all about making thoughtful decisions to stay on the right track while enjoying the festivities.

00:00 - Maintaining fitness and nutrition during the holidays
00:50 - Navigating holidays and staying on track
01:34 - Maintaining fitness goals during holidays
04:56 - Nutrition during holiday gatherings
07:00 - Balancing health goals with holiday indulgence
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https://www.youtube.com/@jamesmgillespie

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In our 34th episode of Convos w/ Dr. Andy, we talk about the ongoing dilemma surrounding the role of routine and progress in the context of fitness and health.While Dr. Andy leans towards the belief that routine can be a hindrance to progress, I firmly hold the view that routine plays a crucial role in automating daily tasks and providing stability in our lives, helping us steer clear of existential crises.

Throughout our dialogue, we delve into the potential pitfalls of excessive variability in exercise routines (like CrossFit) and explore the essential concepts of consciousness and personal growth within the realm of fitness.While Dr. Andy emphasizes the merits of consistency and routine, I emphasize the significance of conscious awareness and meticulous attention to detail, particularly when it comes to mastering new exercises.

Our conversation also touches on the impact of complexity on health, the importance of small actions in promoting overall well-being, and the transformative power of practice and repetition in skill development.Both of us wholeheartedly advocate for initiating change with small, attainable goals and stress the importance of maintaining consistency as the cornerstone for building healthy habits and achieving long-term fitness goals.

Our discussion serves as a valuable exploration of the intricate dynamics between routine and progress as we strive to lead healthier lives.



00:00 - Routine vs progress in fitness

02:56 - Consciousness and Growth in Fitness

08:39 - The relationship between complexity and health

10:52 - The importance of small actions for health and wellness

15:52 - The importance of practice and repetition in mastering skills

18:46 - Fitness habits and nutrition

24:38 - Building healthy habits through small steps

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In this episode of Team Chat w/ Coach Brett Owens, we talk about P-L-A-N-N-I-N-G.

I stress the critical importance of having a well-structured plan in place to achieve fitness goals. We touch on fitness planning, including gym motivation, the significance of setting specific and measurable goals, understanding one's schedule and workout environment, and the importance of rest and recovery. I also emphasize the need for realistic expectations and gradual progress.

Together with Brett, we underscore the value of a sustainable and consistent approach to health and wellness, advocating for a departure from restrictive diets and intense exercise regimens.

Brett then touches on the integration of gaming and health, demonstrating how they can harmoniously coexist in achieving a balanced lifestyle.

00:00 - Planning for health, fitness, and wellness
01:18 - Gym motivation and success
03:38 - SMART Goals and intentional planning
07:43 - Fitness and nutrition goals with a 1-on-1 trainer

New episode every Sunday at 6pm EST.
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In Teamchat 007, Brett Owens and I, emphasize the crucial significance of prioritizing sleep to enhance both mental and physical well-being. We challenge the rigid fixation on a specific number of sleep hours and advocate for a more adaptable approach, all while highlighting the detrimental consequences of chronic sleep deprivation.

Throughout the episode, we unpack the profound impact that sleep has on overall health and productivity, offering practical guidance to improve sleep quality. This includes maintaining consistent sleep routines, reducing screen time, and incorporating meditation or journaling into your bedtime routine.

We also emphasize the importance of morning sunlight exposure in regulating your body's natural clock. Ultimately, this episode provides valuable insights for those seeking to optimize their sleep habits for a healthier and more fulfilling life.

0:00 - Prioritizing sleep for better mental and physical health.
1:02 - Sleep habits and their impact on productivity and overall well-being.
6:51 - Sleep's impact on physical and mental health.
10:11 - Improving sleep routine and productivity.
14:05 - Improving sleep quality through mindfulness and routine.
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https://www.youtube.com/@jamesmgillespie

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