James Clear | Building Atomic Habits

Over the past decade, yoga participation in the United States has nearly tripled. This comes as no surprise to Fabian Domenech, who found his practice when he was juggling an aspiring fashion career, a full-time service industry job, and a CrossFit coaching schedule in the fast-paced city of London. Thanks to yoga, meditation and his extensive world travels, he’s since learned the power of self-love and the importance of detachment. On this episode, the Nike yoga teacher and CrossFit coach gets real about mental health, shares the feeling of community and belonging he finds in sport, and tells us what we can expect from each of his classes.

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• There’s no shortage of benefits from practicing yoga — hear from Nike yoga teachers Jonah Kest and Branden Collinsworth about their personal experiences.
• Find a variety of Fabian’s classes in the Nike Training Club app.
• Whether you’re flowing at home or in the studio, treat yourself to a fresh ’fit from the Nike yoga collection.

With three solid years on the New York Times bestseller list, James Clear’s Atomic Habits has made a habit of success. On this episode, the author and entrepreneur who has inspired millions of readers to change their health behaviors for the better puts it simply: Who we are reflects our habits. With his helpful metaphors and refreshingly straightforward and sustainable mindset techniques inspired by psychology greats, we can all build habits that make us shine.

Learn More

• Learn more about James Clear and his weekly 3-2-1 newsletter on his website.
• Get a copy of Atomic Habits, then put your new tools to use with the Clear Habit Journal here.
• Check out more approaches to creating and unwinding habits on these Trained episodes featuring addiction psychiatrist Judson Brewer and behavior scientist BJ Fogg.

Nike yoga teacher Maria Wada used to be all about chasing dreams. That’s why she left her home country of Japan to pursue — and achieve — a career as a professional dancer in the United States. But in the face of success, she realized the sacrifices she made to get there weren’t always worth it. On this episode, she shares how her practice helped her reconnect with herself and strengthen her relationships with others. She also tells us how she’s been shaped by both Japanese and American culture, and how everyone can let go of ego, perfectionism and expectation to find fulfilment in movement.

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• Learn more about Maria’s career and yoga practice through her website.
• Everyone’s relationship with movement is deeply personal — hear Nike Trainer and yoga teacher Branden Collinsworth share his.
• Treat yourself to some new Nike yoga gear, then move with guided flows and workouts in the Nike Training Club app.

The ideal human body has been commercialized, stigmatized, fetishized and, yes, even racialized. For women, trying to achieve the “perfect” body is an unattainable and often traumatic pursuit that never seems to end. On this episode, Sabrina Strings, PhD, an associate professor of sociology at the University of California, Irvine, explains why this is and helps us understand its impact on our individual and collective sense of well-being. Drawing from her book, Fearing the Black Body, she dives deep into diet culture, fat phobia, body positivity and the unsettled debate: Is obesity a disease?

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• Explore more of the history and research on the “ideal” female form through Strings’ book, Fearing the Black Body.
• Here’s a quick read: The Problem With BMI (body mass index).
• Step away from the stereotypes and move in whatever way feels good to you with workouts of all levels in the Nike Training Club app and guided runs in the Nike Run Club app.

Anna Kessel has been writing about women in sports for nearly two decades. Her work — especially when it comes to women’s football — has been so impactful, she was awarded a Most Excellent Order of the British Empire as part of the 90th birthday honors of Queen Elizabeth II. Many consider her book, Eat Sweat Play, to be a must-read at the nexus of feminism and fitness. On this episode, Kessel breaks down the history of women’s athletics, tells us why societal views are largely to blame for barriers to entry, and shares how we can all play a role in evolving the narrative of women’s place in sports.

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• If two quotes from Eat Sweat Play had you wanting more, find Kessel’s book here.
• Hear more about the benefits of getting girls in sport from our episode with sports psychologist Jim Taylor, PhD, then find more resources for how you can knock down gender barriers to sport.
• For more amazing stories about women athletes, check out Hustle Rule: The Untold Story of Women’s Soccer.

In 2013, Monica Garrison rediscovered cycling as a means to manage stress, stay fit and spend time with her kids. What she gained were mental and physical benefits so powerful that she founded Black Girls Do Bike (BGDB) that same year. An organization that empowers all women to connect and experience the joy of cycling, it’s especially dedicated to opening doors for women of color and addressing health disparities. Now with over 100 chapters, BGDB allows women from across the world to form a deep sense of community through their passion for cycling and for giving back. On this episode, we hear from Monica and other inspiring BGDB members about their experiences with the group and their mission to democratize wellness.

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• Find a Black Girls Do Bike chapter near you or donate to the organization on their website.
• Follow their journey and get to know more of the “sheroes” through their YouTube and Instagram.
• Inspired by communities who have changed their lives through sport? Hear Arshay Cooper tell the story of the first all-Black rowing team in the United States.

During pregnancy, your blood volume and energy expenditure can roughly double, your heart rate increases 10 to 15 beats per minute…and there are even more changes after you give birth to the human inside of you. So how do you navigate exercise during the endurance event of a lifetime? Enter Laurel Proulx, DPT, PhD, the founder of FEM Physical Therapy and a Nike (M)ove Like a Mother advisory board member. On this episode, she explains the inner workings of the pelvic floor and deep core and how to keep them strong. She also sets the record straight about pre- and postnatal myths and shares how to get back into movement after delivery.

Learn More

• Got more questions that need answering? Check out the FEM Physical Therapy website.
• For guided pre- and postnatal workouts like the six-week Deep Core and Pelvic Floor Recovery Program, download the Nike Training Club app.
• Find more science-backed wellness advice and shop looks made exclusively for moms on Nike (M).

Derrick Henry loves working out — and not just because he’s heading into his seventh NFL season. The gym is where he finds inspiration, passion and pride. On this episode, he and host Jaclyn Byrer geek out over their fitness favorites. The Tennessee Titans running back also shares how his family has motivated him through ups and downs, how he found success despite the people who said he wouldn’t, and how all of us — whether we’re dreaming of running a half or determined to try out a new fitness class — can push past doubt and achieve our goals.

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• Check out one of Derrick’s recent viral workout compilations.
• Fuel your love for movement with workout programs in the Nike Training Club app and guided runs in the Nike Run Club app.
• Get LSU basketball coach Nikki Fargas’ advice on how to lose the excuses, then gear up for this season with all things Nike football.

Whether it’s the struggle to reduce screen time or the battle against overeating sugar, many of us know how hard it is to kick unhelpful habits. And according to Judson Brewer, MD, PhD, the best-selling author of The Craving Mind, it’s not so much about willpower as it is about mindfulness. On this episode, the director of research and innovation at Brown University’s Mindfulness Center explains what happens in the brain when we break and form habits. He also shares habit-mapping tools, acronyms and reframing techniques that can help anyone take better control of their behaviors — for good.  

Learn More

• Watch Dr Jud’s famous TED Talk and download his mindfulness apps on his website.
• Explore more of his research through his books, The Craving Mind and Unwinding Anxiety.
• Make a habit out of making good habits — check out this Trained episode featuring behavior scientist BJ Fogg.

Though rarely talked about today, the Tigerbelles, Tennessee State University’s women’s track and field team, is one of the most accomplished sports clubs in the state’s history. During the reign of legendary coach Ed Temple, the all-Black team produced 40 Olympic athletes who took home 23 medals — many while living in the Jim Crow South pre-Title IX. One of those barrier-breaking sprinters is Olympic gold medalist and TSU track and field director Chandra Cheeseborough, or Coach Cheese. On this episode, she recounts stories of her time as a Tigerbelle and shares how Ed Temple impacted her as an athlete and highly successful coach. She also tells us how she’s keeping the history of the club alive and shares advice for other athletes hoping to leave a mark. 

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• Take a deeper look at the Tigerbelle’s history and lasting impact.
• Inspired by athletes who break barriers? Hear Arshay Cooper tell the story of the first all-Black high school rowing team in the U.S.
• Look (almost) as fly as the Tigerbelles in Nike’s track and field gear.