Rise And Shine

Chris J. Dunn

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

  1. Jun 22

    E26: The Power Of Belief

    In this episode of Rise & Shine, we explore one of the most important concepts in athletics: belief. When athletes chase something they've never accomplished before, they often run into a challenge. There is no evidence yet that they can do it. No previous result. No proof. So where do we hang our hat? In this conversation, we explore the difference between belief and faith, why belief is often misunderstood, and why athletes may be placing belief in the wrong place. Rather than attaching belief to outcomes that can't be fully controlled, we discuss the power of placing belief in the process. Using the story of the Chinese bamboo tree and examples from sport, we unpack why breakthrough performances are rarely sudden and why people often see the trophy but not the roots. Key takeaways: • Belief is accepting something as true enough to act upon• Belief is not certainty and it is not the absence of doubt• Belief often grows from evidence while faith reaches toward the future• Outcomes are uncertain, but processes are actionable• People see the breakthrough, but they rarely see the underground work• Preparation is not just producing results, it is helping us become the kind of person capable of achieving them Question to reflect on: Where are you placing your belief right now? Is it attached to a finish line, a podium, or a number? Or is it attached to the daily behaviors that move you toward those things? For more information on the work we're doing with athletes, recreationalist, and executives please visit us at www.ascendhumanperformancecoaching.com.

    14 min

  2. Jun 15

    E25: Fueling to Plan, Fueling to Feel, or Adaptive Fueling?

    One of the most common questions endurance athletes ask is also one of the most misunderstood: How should you fuel during long training sessions? In this episode, we unpack the three primary approaches athletes use—fueling to plan, fueling to feel, and adaptive fueling—and explore the strengths and limitations of each. From structured, pre-determined intake strategies…to intuitive, body-driven decisions…to a more flexible, experience-based approach that blends the two. You’ll learn why precision can support performance, where intuition can fall short, and how real-world conditions—like heat, intensity, and gut tolerance—should influence your decisions in the moment. Most importantly, we reframe long sessions as more than just fitness builders—they’re opportunities to practice and refine your fueling strategy so it becomes something you trust when it matters most. Because ultimately, great fueling isn’t about rigid rules or guesswork…It’s about developing a system that keeps your energy steady, supports the work you’re asking your body to do, and evolves with experience. Precision. Intuition. Adaptation.Which approach are you using? To learn more about our work with athletes visit us at www.ascendhumanperformancecoaching.com.

    9 min

  3. Jun 8

    E24: Aim Small, Miss Small: Why Precision Drives Performance

    In this episode of Rise & Shine, I explore the idea behind the phrase “aim small, miss small.” I’ve noticed that when our targets are broad and vague, our results tend to be broad and vague as well. But when the target becomes small and precise, attention sharpens and performance improves. I talk about how this idea shows up in different areas — from professional baseball hitters focusing on the seams of the ball, to leaders walking into meetings with a single clear objective, to endurance athletes navigating difficult terrain one controlled step at a time. I also share a mental training exercise I use with athletes called “From Small to Large,” inspired by Steve Magness’s book Do Hard Things. When things get difficult and the brain starts to feel overwhelmed, this exercise helps athletes regain control by focusing first on the smallest thing they can control and gradually expanding outward. Along the way, I connect this idea to what I call the Daily Excellence Mission — the small daily acts that quietly shape who we become and how we perform. And it all comes back to a simple practice on the putting green: aiming at a quarter instead of the hole. Small targets sharpen focus. Small actions build consistency. And over time, those small daily acts add up. Aim small. Miss small. For more information about our work with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    9 min

  4. Jun 1

    E23: Where are you needed most?

    On a recent morning trail run with my two labs, I noticed something interesting. Without a leash or command, the three of us naturally settled into formation: one in front creating momentum, one in the middle preserving connection, and one in the back watching the whole. That observation sparked a deeper reflection on leadership. We often say real leaders lead from the front. And sometimes that’s true. But leadership isn’t a fixed position — it shifts with the terrain. Sometimes leadership means setting the pace. Sometimes it means holding connection in the middle. And sometimes it means stepping back to see and protect the whole. In this episode, I'll explore how leadership evolves across seasons of life — from the surge of youth, to the responsibility of the middle generation, to the perspective that comes with experience. Because when no one is holding the leash, leadership isn’t about status. It’s about service. And the most important question may not be who’s in front — but where you’re most needed right now. To learn more about the work we're doing please visit us at www.ascendhumanperformancecoaching.com.

    7 min

  5. May 25

    E22: AMA #2 The Most Overlooked Phase Of Training

    What’s the best medicine for the emotional letdown that can show up after a race or a big training block is over? In this AMA episode, we unpack why so many athletes feel flat, unmotivated, irritable, or strangely empty after strong performances—and why this experience isn’t a failure of mindset or discipline. We explore what’s really happening in the nervous system after prolonged effort, why emotional crashes are a normal part of adaptation, and how trying to rush past them can quietly erode performance over time. You’ll learn: Why post-event emotional letdown is physiological, not personalHow to help your nervous system downshift after big effortsWhy completion and reflection are essential for recoveryWhat the Deep Refueling Cycle is and why elite performance depends on itHow connection, routine, and shrinking the horizon protect motivation and resilienceThis episode offers simple, practical rituals to help athletes close the loop after big events—so they can refuel fully, adapt properly, and come back stronger without losing their edge. To learn more about the work we're doing to help athletes please visit us at www.ascendhumanperformancecoaching.com.

    11 min

  6. May 18

    E21: HRV and the Readiness Triad: Unlocking Nervous System Recovery

    In this episode of Rise & Shine, we dive into heart rate variability (HRV) and why it’s such a powerful tool for endurance athletes. You’ll learn how HRV provides a window into the central nervous system, how it interacts with performance markers and symptom signals, and why looking at numbers alone isn’t enough. We break down the Readiness Triad—performance metrics, subjective feelings, and biomarkers like HRV—to help athletes truly understand their readiness. You’ll also discover practical, science-backed ways to boost parasympathetic recovery, including a simple post-workout routine of listening to slow, calming music. Whether you’re chasing a PR, managing fatigue, or just trying to train smarter, this episode gives you actionable strategies to read your body, recover efficiently, and perform at your best. To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecaching.com.

    9 min

  7. May 11

    E20: Psychological Scar Tissue: Rebuilding Trust After a Tough Race

    In this episode of Rise & Shine, we explore a challenge every endurance athlete faces but few talk about: psychological scar tissue. Using the story of a female ultra runner who experienced cramps and loss of control on a hot, rugged course, we dive into why the nervous system remembers moments of overwhelm as threat long after the race is over. You’ll learn why effort can feel heavier than it should, why your body may feel untrustworthy in familiar conditions, and how the mind sometimes hesitates even when fitness is there. More importantly, this episode gives you actionable strategies to rebuild trust in your body, including naming the threat, restoring agency, practicing controlled exposure, and creating new evidence in training. Whether you’re tackling a trail ultra, a marathon in the heat, or any challenging race, this episode will help you move past mental barriers and approach tough courses with confidence and self-trust. Want to learn about Ascend Human Performance Coaching? Visit us at www.ascendhumanperformancecoaching.com.

    11 min

  8. May 4

    E19: My Mt. Rushmore of Inspiration: The Athletes Who Teach Us How to Show Up

    In sports, we often debate who’s the “greatest of all time.” But what if we focused instead on who inspires us the most? In this episode, I share my personal Mt. Rushmore of inspirational athletes—Terry Fox, Erik Weihenmayer, Alex Smith, and Chaunté Lowe—whose stories aren’t about trophies or records, but about persistence, resilience, and choosing to show up, even when the path is uncertain. These four athletes teach us that inspiration isn’t about admiration from afar—it’s about reflection, action, and how we navigate our own challenges. From Terry’s Marathon of Hope to Alex’s grueling recovery, Erik’s Everest triumph to Chaunté’s fight against cancer, their journeys offer lessons in courage, conviction, and consistency. Who belongs on your Mt. Rushmore of inspiration? Listen, reflect, and let these stories challenge the way you show up in your own life. Want to learn more about us? Visit www.ascendhumanperformancecoaching.com.

    10 min
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About

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

Information

  • Creator
    Chris J. Dunn
  • Years Active
    2022 - 2026
  • Episodes
    108
  • Rating
    Clean
  • Copyright
    © Chris J. Dunn
  • Show Website
    Rise And Shine