Cognitive Fitness Coach

Season 3 has been about one thing: how to stay human and high-functioning in a world that’s burning people out. In this wrap-up, Coach Chris pulls together the biggest lessons from the season, stories of recovery and transition, nervous-system training, and the real costs of living “plugged in” all the time. Whether you’re a veteran, high performer, parent, or someone rebuilding life after addicti...

In this powerful and deeply human episode, Chris sits down with Christopher Littrell — Christian, husband, father, U.S. Air Force veteran, retired police officer, endurance athlete, leadership consultant, and author of Echoes from the Street: A Police Officer’s Journey through Trauma, Recovery, and Redemption. This conversation reconnects two men who first spoke when Coach Chris  was transitioning...

In this guided breathwork session, Coach Chris Norris leads you through an advanced 18-minute breathing practice designed to calm the nervous system, increase focus, and enhance emotional regulation. Using progressive “breath laddering” and sustained attention training, this session helps you expand mental clarity, reduce stress, and strengthen your ability to stay calm under pressure — the founda...

In this episode, Coach Chris sits down with Tamra Evangelista , founder of Inner Depths Empowerment Coaching , to explore what it really means to live as your whole self.  After years of checking every box of conventional success, Tamra’s life was upended by illness, loss, and a calling she could no longer ignore. She now helps individuals, couples, and teams integrate the head, heart, and body, m...

Are you a midlife professional feeling burned out, overstimulated, or just disconnected?  You're not alone.  In this solo episode, I share my deeply personal journey through digital overload from compulsive scrolling and social disconnection to reclaiming clarity and presence.  I also dive into real scientific research on how screen time affects mental and physical health for adults ages 40–5...

In this episode, Coach Chris sits down with Scott Winter—facilitator, consultant, and founder of Brain-Friendly Dynamics and Collaborative Commons—to explore what it means to build resilience in both people and communities. From guiding organizations through strategic transformation to supporting the rebuilding of Paradise, California, after the Camp Fire, Scott’s work is about helping groups thri...

In this solo episode, Chris Norris explores how political violence impacts our nervous system and mental health. Drawing on mindfulness, breathwork, and cognitive fitness practices, he shares tools for staying grounded, limiting reactivity, and turning outrage into grounded action. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings  We really appreciate your s...

Former Hollywood executive and tech founder Steven Puri joins Coach Chris to share his journey from working on blockbuster films like Independence Day, Die Hard, and Star Trek to building Sukha , a platform designed to help remote workers reclaim their focus, energy, and mental well-being. In this episode, they unpack what it means to work from a place of ease , the lessons Steven learned from sta...

In this episode of Cognitive Fitness Coach , Coach Chris guides you through Bhramari Pranayama — the Bee’s Breath . This simple yet powerful breathwork practice uses humming on the exhale to calm the nervous system, quiet the mind, and release tension.  Backed by both ancient yogic tradition and modern research, Bee’s Breath has been shown to reduce stress, improve focus, and even boost nitric oxi...

In this eye-opening conversation, Coach Chris sits down with Carlot de Bont to explore the fascinating world of Neuro Emotional Integration (NEI) —a modality that blends traditional Chinese medicine, subconscious healing, and polyvagal-informed tools to address the emotional roots of distress. Carlot shares her journey from chronic eczema and migraines to healing through emotional awareness, and h...

This is a structured, advanced breathwork practice designed to activate your nervous system and then settle it into deep stillness.  Three rounds of rapid breathing are each followed by progressively longer breath retentions on empty. Bells guide each phase of the journey, and the session ends with five minutes of ambient music to ground and integrate. This is a silent, self-guided practice .  Bes...

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-inten...

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 r...

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. *** Safety Note **...

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 arou...

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 challengi...

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-overd...

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, inc...

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, a...

Welcome to the Season Three premiere of Cognitive Fitness Coach !  Join host Coach Chris as he reflects on the powerful guest stories from past episodes—ranging from veterans and first responders to educators, athletes, and therapists—and unveils exciting new topics for the coming season.  In this brief opener, discover how Season Three will spotlight cutting-edge therapeutic approaches, breathwor...

15 minute guided meditation helps you cultivate a sense of safety, connection, and security in your relationships, beginning with the relationship you have with yourself. Through grounding techniques, affirmations, and visualization, you'll explore attachment patterns, strengthen your inner foundation, and build the confidence to foster deep and meaningful connections. Perfect for those seeki...

Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not b...

Dive into the fascinating world of hypnosis with certified consulting hypnotist Christina Honkonen, who shares her remarkable journey from marketing executive to mind-body practitioner. After discovering hypnotherapy as an alternative treatment for her son's ADD, Christina found her true calling helping others unlock their potential through the power of the subconscious mind. In this eye-open...

Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not b...

In this episode of Cognitive Fitness Coach, host Coach Chris sits down with Joe Barnard, a retired Air Force Lieutenant Colonel with 33 years of service as a pararescue jumper (PJ), and Combat Rescue Officer (CRO).  Joe shares his journey from military life to founding a residential treatment center for troubled teen boys, offering invaluable insights on personal growth, mental health, and definin...