How do we build a life that’s not just high-performing, but sustainable, intentional, and mentally strong?

In this episode of the Cognitive Fitness Coach Podcast, host Coach Chris Norris sits down with author and thought leader David Amerland to explore the foundations of cognitive resilience, brain-first wellness, and how we can use tools like breathwork, meditation, movement, and micro-intentions to rewire how we live, work, and relate.

Drawing from David’s books Built to Last, The Sniper Mind, and Intentional: How to Live, Love, Work and Play Meaningfully, this conversation dives into:

• Why brain health must come before body performance
• How to use breath and meditation to regulate emotions and sharpen focus
• The role of nature, sleep, and movement in cognitive longevity
• What elite performers know about staying calm under pressure
• How to shift from autopilot to intentional living

Whether you’re a high performer, a mindful parent, or someone just starting your cognitive fitness journey, this episode offers actionable insights to help you stay grounded, focused, and aligned.

Learn more about David’s work HERE and grab your copy of Built to Last HERE

🎙️ Hosted by Coach Chris Norris: veteran, meditation teacher, and social worker helping you train your mind, honor your breath, and build a joyful life that lasts.

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

What happens when one addiction fades and another quietly takes its place?

In this raw and revealing conversation, Coach Chris sits down with Jesse Carrajat—Marine veteran, health coach, and host of the Running Free podcast—to unpack the less obvious, but equally destructive patterns of digital addiction.

Jesse shares his powerful journey from struggling with alcohol abuse to becoming a voice of recovery and resilience.

Together, Coach Chris and Jesse explore the neuroscience of dopamine, how smartphone addiction mirrors substance abuse, and the invisible impact tech dependency is having on our kids, relationships, and emotional regulation.

If you’ve ever felt overstimulated, disconnected, or like your phone owns more of your life than it should, this episode will speak directly to you.

🔹 Topics include:

• Jesse’s two “seasons” of addiction and his military-driven path to redemption
• Why bringing your struggles into the light creates real accountability
• How smartphone use mimics substance addiction in the brain
• Parenting while managing screen time—for both adults and kids
• Simple, science-backed steps to reclaim your time, focus, and presence

This isn’t just a conversation about recovery—it’s a call to awaken.

Check out Jesse's work with Altum Fitness

Connect with him on LinkedIn or Instagram

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

A grounding, heart-centered meditation for trail runners preparing to meet their limits with courage and compassion. This 18-minute guided practice helps calm pre-race anxiety, shift from self-doubt to inner trust, and anchor into the joy of simply showing up.

With breathwork, visualization, and empowering affirmations, you’ll be mentally ready, no matter what the trail brings.

We would LOVE to hear from you!! Send a Text Here!!!

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, Coach Chris Norris reconnects with longtime friend and former classmate Greg Aidala for an honest, humorous, and heartfelt conversation that spans decades of life experience.

Growing up together in Albany, NY and attending Colonie Central High School, the two reflect on their roots, the simplicity of pre-digital life, and the unexpected paths that led them into careers built around service, performance, and personal growth.

Greg shares stories from his multifaceted journey—from stepping on stage with legends like Jerry Seinfeld and Colin Quinn, to founding Brew Ha-Ha Comedy Showcase, to running as an independent candidate for mayor of Albany in 2021.

Chris opens up about his own parallel path through military service, recovery, and building a coaching practice rooted in resilience and mindfulness.

Together, they explore the power of facing fear, the cost of digital distraction, and the deep rewards of mentoring others. They talk politics, purpose, and the importance of staying true to yourself even when the pressure mounts to conform.

Whether it's stand-up comedy, coaching clients, or civic leadership, Greg and Chris are both guided by a commitment to authenticity, connection, and giving back.

Topics include:

• Growing up in Albany and lessons from a pre-smartphone era
• Launching a comedy career at age 27 and staying grounded in purpose
• Running for office as an independent and what it taught Greg about leadership
• Personal stories of loss, fear, recovery, and the courage to evolve
• Coaching, mentoring, and creating space for others to grow
• Legacy, community, and future visions of impact

A reunion with depth, laughter, and wisdom—this is more than a catch-up. It’s a conversation about the lives we build when we stay true to where we come from and who we want to become.

Find out more about Greg and perhaps book a coaching call: HERE

Follow Greg on IG: HERE

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this powerful episode, the Cognitive Fitness Coach and Coach Chris Gingrich dive deep into mental resilience, peak performance, and navigating life’s toughest transitions. With shared experiences in Naval Special Warfare, they discuss how high-stakes military training—like survival school and parachute qualifications—shaped their ability to overcome adversity.

Chris opens up about his challenging transition after 18 years of service, facing divorce and struggles with alcohol, and how he found healing through cold water immersion and coaching.

Together, they break down practical strategies for cultivating unshakable confidence, mastering breathwork, and embracing discomfort as a tool for growth.

They also explore the science behind cold exposure, its benefits for stress reduction and mental clarity, and how anyone—whether an athlete, a Special Operations candidate, or a busy professional—can integrate these techniques into daily life.

Key Topics Covered:

• High-performance lessons from military training
• Overcoming life’s toughest transitions & finding purpose
• Confidence-building strategies used by elite performers
• The mental & physical benefits of cold water immersion
• Simple, actionable daily habits to build resilience

If you’re looking to strengthen your mindset, optimize performance, and unlock your full potential, this episode is a must-listen.

Tune in now and take the first step toward mastering your mental resilience!

Find out more about Chris and book his services HERE

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, Cognitive Fitness Coach Chris sits down with Andrew Mayne, a veteran, endurance athlete, and mindfulness advocate whose journey is a powerful testament to resilience and transformation.

After serving deployments in Iraq as a lead gun truck in convoy security, Drew struggled with PTSD, addiction, and finding purpose after returning home.

His turning point came after a near-overdose and a profound experience with plant medicine, which opened the door to mindfulness, meditation, and ultimately, ultra running.

Drew shares how he went from completing a 50K to conquering the 240-mile Moab 240 and how he now honors his late best friend by taking on seemingly impossible challenges — with his next test being the grueling Arizona 300.

He also opens up about his work developing a mindfulness program for athletes and executives, using breathwork, visualization, and contrast therapy to push beyond mental and physical limits.

Chris and Drew discuss the complexities of navigating recovery, the power of owning one’s story, and the importance of embracing discomfort to cultivate growth.

This episode offers inspiring insights and actionable tools for anyone looking to overcome adversity, build resilience, and pursue extraordinary goals.

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, we explore a powerful breathwork practice designed to bring clarity, calm, and control to your mind and body. Through four rounds of rhythmic breathing with intentional retentions, you’ll experience a reset for your nervous system, improved oxygen efficiency, and a deeper connection to your body’s innate wisdom.

You’ll also learn about the physiological benefits of breathwork, including how it balances oxygen and carbon dioxide, stimulates the vagus nerve, and supports overall emotional regulation. Whether you're looking to reduce stress, boost focus, or simply ground yourself, this practice is a tool you can return to anytime.

⚠️ Safety Warning:
Please practice in a safe environment—either seated or lying down. Do not engage in this breathwork while driving, in water, or operating heavy machinery. Breath retention is not recommended for individuals who are pregnant, have epilepsy, or have cardiovascular conditions. If you feel dizzy or lightheaded, return to a natural, gentle breath.

We would LOVE to hear from you!! Send a Text Here!!!

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.

In this episode, we sit down with Keith Eckert, a former Naval Academy graduate who pursued SEAL training but was medically disqualified after four attempts. Instead of letting that setback define him, Keith turned to ultra-endurance sports, attempting and tackling some of the toughest races on the planet—100-mile and 200-mile ultramarathons, the grueling 1,000-mile Iditarod Trail Invitational, and even rowing across the Atlantic Ocean.

Beyond pushing his physical and mental limits, Keith has dedicated himself to fundraising for veteran and first responder non-profits, raising nearly half a million dollars for organizations like Guardian Revival. We dive deep into his resilience, mindset, ability to adapt, and the lessons he's learned from suffering through extreme endurance challenges.

Keith also shares insights on the power of stepping out of your comfort zone, finding purpose beyond setbacks, and how endurance sports can help with health.

Whether you’re an athlete, a veteran, or someone looking for inspiration, this conversation will leave you motivated to push your own limits.

Check out Keith on LinkedIn and Instagram

We would LOVE to hear from you!! Send a Text Here!!!

Asking for reviews and ratings

Support the show

We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness.

Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.