⠀

Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it’s one of the WORST strategies.

⠀

0-1 rest days per week is NOT enough time for your body to recover.

⠀

Plus, 6-7 days per week in the gym doesn’t leave a lot of time to get out and express your fitness in the real world.

⠀

The whole point of training is to improve your life beyond the gym, so you need to leave yourself some time to reap the rewards of your efforts.

⠀

Why 4-5 days?

⠀

Tune in and find out 🔊

⠀

If you need guidance on what 4-5 days per week should look like, or you maybe want an entire program to follow, you can click HERE for a free week of BUILD, MOVE, or PERFORM.

⠀

No one wants to spend countless hours doing cardio, yet, you’ve been brainwashed into thinking that’s what’s required to lose weight and change your body composition.

⠀

BUT…

⠀

Cardio does not inherently equal weight loss (not even fasted cardio).

⠀

The BEST way to transform your body is RESISTANCE TRAINING, or even mixed-modal training.

⠀

Why is that the case?

⠀

Tune in to find out 🎧

⠀

Simply put, the Snatch is moving an object from the ground to a position of support, overhead, in one fluid motion.

⠀

In the world of high-intensity functional fitness, the Snatch is programmed A LOT…from light, fast, and high volume to heavy days and 1RMs, the Snatch rears it’s ugly head quite a bit.

⠀

You’ve probably asked yourself on more than one occasion, “Is the Snatch even worth it? Do I have to do it?”

⠀

The answer is “NO.”

⠀

You do NOT have to Snatch 🤯

⠀

Tune in to find out the 4 alternatives that we recommend in place of the Snatch.

⠀

We cover the following topics throughout the conversation:

• How people receive/treat you
• Body image
• Slowing down
• Most helpful advice/recommendations
• Least helpful advice
• Content and account recommendations

⠀

Disclaimer:

We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.

⠀

It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets, only to gain nearly all of the weight back within one year.

⠀

That's hard to believe, right?!

⠀

Weight regain is the result of two components:

⠀

Psychological

⠀

After restricting your food, whether it’s a crash diet, following a fad diet, or doing a diet (even in a healthy way) for an extended period, you eventually get to the point where you recognize the lack of long-term sustainability and adherence.

⠀

Physiological

⠀

Long-term dieting causes down-regulation in our metabolic health. We have a decline in BMR (basal metabolic rate), activity/exercise feels harder, NEAT decreases, digestion decreases, thyroid and sex hormones are impacted, etc.

⠀

So, how can you prevent weight regain?

⠀

Tune in to find out 🔊

⠀

PSA: You do NOT need to Handstand Walk to be fit and live an active, fulfilling life.

⠀

Do you realize how much fitter, healthier, and happier you’d become if you stopped trying walk on your hands and spent more time on your feet?

⠀

Simple, low-level, often overlooked habits and behaviors can change your life significantly more than any exercise or workout?

⠀

What are the basic, foundational pieces you should be focusing on instead of how many steps you can take on your hands?

⠀

Tune in to find out 🎧

⠀

Sure, it’s cool if you can do 70 Kipping Pull-ups; it’s f#ck!ng awesome if you can do 20 Strict Pull-ups.

⠀

Here's our problem with Kipping Pull-ups...

⠀

The Kipping Pull-up receives so much praise within the functional fitness space that individuals who are NOT even close to having developed the stability, strength, muscular endurance, or coordination necessary to perform the exercise, start trying to learn the movement within a few weeks of beginning group classes.

⠀

The Strict Pull-up is KING.

⠀

We believe that men should have the capacity to perform 20+ consecutive repetitions and women should be able to complete 10+ consecutive repetitions.

⠀

Lastly, in case you're not familiar with the Kipping Pull-up, here a few videos:

⠀

Gymnastics Kipping Pull-up

Butterfly Kipping Pull-up

⠀

Now, don't get it twisted, there are A LOT of $h!tty exercises out there.

⠀

BUT...

⠀

We believe the Kipping Handstand Push-up is at the top of that list.

⠀

What makes it the worst exercise of all time? What are the alternatives?

⠀

Tune in to find out 🔊

⠀

Even though Greg Glassman, founder of CrossFit, claimed the Overhead Squat is "peerless in developing effective athletic movement," the Overhead Squat is overly complicated and completely unnecessary for most of the population.

⠀

All of the time, energy, and effort you've invested in trying to manipulate yourself into that position could have been spent training movements that are far less complex and provide significantly more bang for your buck.

⠀

Instead of fixating on the Overhead Squat, start training movements that provide similar stimulus without the severe demand.

⠀

Tune in to find out the alternatives for the Overhead Squat and how those exercises provide the same benefit without the complexity and frustration.

We used a click-bait title to get you to listen to this IMPORTANT message.

⠀

Everyone loves to ask the question, "What foods should I avoid?"

⠀

Is it bread, pasta, white rice, fried food, pizza, ice cream?

⠀

Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer. They're not afraid to demonize a few food groups to get a few more follows.

⠀

BUT...

⠀

In reality, there are NO foods to avoid 🤯

⠀

Rather, there are only foods that we should increase, or decrease, in your diet.

⠀

Tune in to find out what those foods are and why the concept of "good" and "bad" foods is killing your progress.

⠀

Here's the thing...when you're the fittest and most experienced person in your class, you get the $h!t end of the deal, and here's why:

1. You're following a program designed to get people "off the couch and off the carbs." It's NOT designed for YOU or YOUR goals.
2. You're "too good" for coaching
3. You don't need to learn the Air Squat...AGAIN
4. When you're the fittest in class, you're not going to push the pace
5. You're too fit (or competitive) for your own good

⠀

If you’re ready to evolve beyond high-intensity group fitness and start getting more out of your training, click HERE for a 7-day FREE trial of our BUILD, MOVE, or PERFORM programs.

⠀

High-intensity group fitness is exciting, entertaining, motivating, and fun.

⠀

Working out alongside someone makes you push harder than you would alone (at least in most cases).

⠀

Having a coach, or maybe the better word, would be cheerleader, motivating you to push harder, dig deeper, embrace the suck, and go to the “dark place” works for some people, but is it making you better?

⠀

Is going deep into the “pain cave” actually a good idea?

⠀

Do you need to go there to move the needle and ultimately achieve your goal?

⠀

We would argue that you do NOT need to go to the pain cave.

⠀

We firmly believe you need to spend significantly less time in that deep, dark place.

⠀

How much time?

⠀

Tune in to find out 🎧

⠀

By "expiration date," we mean that everyone evolves beyond or burns out of group fitness on a long enough timeline.

⠀

If you’re consistent, diligent, and work your ass off in the gym. Eventually, you’ll need more than that group class offers.

⠀

Group classes are designed for the group, for those folks who just need to move, folks who don’t necessarily have a specific goal, and for folks who are there more for social hour and entertainment than training.

⠀

There’s nothing wrong with that, but it’s not meant to be a permanent solution either.

⠀

Whether you’ve evolved or burned out, and you’re ready for a change, to pursue something greater, or to fall back in love with training, click the HERE for a 7-day FREE trial to our fitness tracks. These programs are delivered straight to your phone via the TH app, and each is designed to help you achieve specific goals.

⠀

That's right. It wasn't just beneficial for Ash. Her journey in therapy has been incredibly helpful in our marriage too.

⠀

We've learned how to better communicate with one another, the value and importance of margins (i.e. personal space), and finding fulfillment in ourselves as opposed to the other person.

⠀

If you're wondering who Ash's therapist is, she's one of the most wonderful, wise, and insightful humans on the planet, Andi Johnson.

⠀

If you're interested in working with Andi, you can join her waitlist HERE.

⠀

We cannot control EXACTLY how the birth of our baby boy goes, but we at least wanted to have a plan (and contingencies) before the big day.

⠀

Here's the crazy thing, by the time this episode is released, Baby Ball will already be here! At that point, we'll be recording another episode to let you know whether or not it all went according to plan.

⠀

1. Weight loss isn’t as simple as calories-in vs. calories out
2. Eating small, frequent meals boosts metabolism and promotes weight loss
3. White Potatoes and Rice are “unhealthy”
4. You should limit how much fruit you eat because of the “natural sugar”
5. Red Meat is bad for you

⠀

It's important to note that these are ONLY our top 5; hundreds, if not thousands, are floating around Instagram, TikTok, and Facebook, many of which come from your favorite #fitspos who have no idea what the hell they're talking about.

⠀

We feel these are the most relevant, recurring, and benefical to YOUR journey.

⠀

If you learn something from today’s episode, please share it with your friend, family, co-worker, or training partner, and while you’re at it, leave us a rating and review.

⠀

• Is one better than the other?
• What one should you be spending more time on?
• Etc.

⠀

First, there are benefits to BOTH. Second, in a perfect world, you’re doing BOTH.

⠀

That said, there are definitely pros and cons to each.

⠀

If you learn something in this episode, please share it with your family, friend, co-worker, or training partner.

⠀

In 2022, you’re likely cultivating all of your fitness knowledge via your favorite fitspos on IG, TikTok, and Facebook.

⠀

I’m going to go out on a limb here and say that you don’t follow those guys (and girls) because they’re knowledgeable, credible, experts, right?

⠀

Of course not. You were probably scrolling through IG or TikTok and saw a half-naked fit chick or shredded dude talking about their workout and thought, “Yep, they’re hot! I want to look like them!” and hit the follow button.

⠀

There’s NOTHING wrong with that. We ALL do it.

⠀

Unfortunately, we’ve started associating physique with knowledge/credibility, which is a problem.

⠀

Now, we’ve got thousands of people taking advice from folks who have no clue what they’re talking about.

⠀

Tune in to discover the top 5 most important things you should start thinking about in your training.

⠀

Our top four strategies for navigating injuries are as follows:

1. Gain clarity by identifying the "season" you're in
2. Focus on the things you CAN do
3. Play the long game
4. Slow and steady comeback

⠀

Check out the episode to find out exactly what these strategies mean and how you can incorporate them into your fitness journey.

⠀

We cover the following topics throughout the conversation:

• How many additional calories you should consume while pregnant
• Foods to avoid during pregnancy
• Micronutrients that play major roles in pregnancy
• Hydration and electrolytes
• Prenatals and supplementation
• Benefits of exercise during pregnancy
• What movements are safe during pregnancy

⠀

Disclaimer:

We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.

⠀

Jillian is a Registered Dietitian who specializes in gut health and works under the lenses of functional medicine. In other words, her aim is to get to the root-cause of her client's symptoms, imbalances, etc.

⠀

Additionally, Jillian is the lead dietitian at The Gut Fix and the sister company, Gut Personal.

⠀

We've worked with both of these companies, and we HIGHLY recommend reaching out if you're experiencing gut issues. That said, we understand that not everyone is ready to hire a dietitian, which is EXACTLY why Gut Personal could be your ideal starting point.

⠀

Head over to Gut Personal, take the quiz, and Use code "GUTITOUT" for 10% off your order.

⠀

Here are few of the questions Derrick covers in the conversation:

• What is tempo?
• Why does tempo matter?
• What's the ideal tempo?
• Does tempo change based on your goal(s)?

⠀

If you’re interested in experience tempo training, and more specifically, how we’ve combined tempo training and interval training to create potentially the most efficient and effective program across the industry, click HERE for a 7-day FREE trial to our BUILD, MOVE, or PERFORM program.

⠀

He covers everything from the basics like a solid butcher's block (or knife set) and sheet pans to more “high-end” appliances like Ninja Foodies.

⠀

These appliances may not be essential, but they save you some serious time and are well worth the investment.

⠀

Here's our list:

⠀

1. Sheet Pan
2. Butcher's Block
3. Frying Pan
4. Ninja Air Fryer
5. Full Start Vegetable Chopper
6. Instant Pot
7. Zulay Handheld Frother
8. Ninja Mega Kitchen System Blender

⠀

Is pre-workout bad for you?

⠀

In order to answer that question, we need to know a few things:

⠀

1. What is pre-workout?
2. What are the primary ingredients of pre-workout?
3. What physiological responses do the ingredients induce?
4. Are those responses necessary to have a great workout?

⠀

Spoiler Alert: pre-workout is not inherently bad for you.

⠀

That said, there are some brands that are better than others. Here are our recommendations:

⠀

• 1st Phorm Project 1 or Megawatt
• Legion Pulse
• Optimum Nutrition Platinum Pre-workout
• Purchase the individual ingredients and take together (Caffeine, beta alanine, creatine)

⠀

In full transparency, we are affiliated with 1st Phorm, so if you’re interested in trying Megawatt or Project 1, click the links above.

⠀

In this conversation, we cover a variety of factors, including under-reporting calories, metabolic adaptation, maintenance calories, BMR, and TDEE.

⠀

Grab a pen and paper or open the notes app on your phone - you will NOT want to miss any of the nuggets we drop in this episode.

⠀

If you're short on time, here's a quick overview:

• Make it a non-negotiable
• Start small
• Habit Stacking

⠀

If you enjoy what you hear on this channel, please leave us a 5-start rating and review. That's how we reach more people and change more lives through this platform 🙏🏻

⠀

1 - Deficit

2 - Reverse Diet

3 - Maintenance

4 - Surplus

⠀

We cover all the details for each phase, including definitions, durations, and what to expect.

⠀

Grab a pen and notebook, or open up the notes app on your phone, and enjoy the episode!

⠀

In other words, what does it take to walk around at 6% body fat for men (or 12% for women)? Is it healthy to have that low of body fat? Is it worth it? Are there more ideal ranges of body fat that promote greater health and quality of life?

⠀

We answer all those questions and more throughout this conversation. So, sit back, relax, and enjoy the episode.

⠀

If you're interested in learning more about what we do, or even working with us 1:1, get your name on the waitlist today to have first dibs as spots become available.

⠀

This list is based on our knowledge and experience - it is NOT the end-all, be-all list. If you ask 100 different coaches/trainers, you'll get 100 different answers.

⠀

That said, our top 10 most underrated exercises are...

1. Walking
2. Sprinting
3. Sled Pushes/Drags
4. Push-ups
5. Inverted Rows
6. Step-ups
7. Nordic Hamstring Curls
8. ATG Split Squat
9. Hollow Holds/Rocks
10. Single-arm Farmer Carries

⠀

Tune-in to find out why these exercises made the cut.

⠀

On a completely separate note, if you're interested in purchasing new Ballistic Performance swag, check out the BP Store today.

⠀

If you want first dibs as spots become available for 1:1 nutrition and fitness coaching, get you name on the waitlist ASAP.

⠀

If you're in the DuBois area and you're interested in personal training, we've also opened that waitlist.

⠀

"What are your thoughts on pre-workout?"

"What about far burners?"

"What are the best BCAAs?"

"Should I be taking those green powders?"

"What's the deal with multivitamins?"

⠀

Hopefully, this episode provides the insight and context you need to cut out the supplements and start saving your hard-earned money.

⠀

On a separate note, at the beginning of the episode, Derrick mentions that we're relaunching the Spring Apparel Collection and still accepting folks on our 1:1 waitlists. You can find everything you need to know about all of that at the following links:

⠀

Spring Apparel

⠀

Personal Training Waitlist

⠀

1:1 Online/Remote Coaching Waitlist

1. Weight Loss - what he would do to start losing weight
2. Muscle gain - how he would prioritize and achieve muscle growth
3. General fitness - striving to look better naked, feel great, and live longer
4. Performance - pursuing athletic prowess

⠀

On a separate note, at the beginning of the episode, Derrick mentions that we're relaunching the Spring Apparel Collection and still accepting folks on our 1:1 waitlists. You can find everything you need to know about all of that at the following links:

⠀

Spring Apparel

⠀

Personal Training Waitlist

⠀

1:1 Online/Remote Coaching Waitlist

⠀

The Top 5 MOST Overrated Exercises:

1. Banded Pull-up
2. Push-ups on Knees
3. Bench Dip
4. Sumo Deadlift
5. Long Distance Running

⠀

If you're interested in 1:1 fitness and nutrition coaching, be sure to get your name on the waitlist TODAY.

⠀

If you're located in the greater DuBois area and you're interested in personal training, our waitlist is open.

⠀

If you missed out on the first round of our Spring Collection, now is your chance to get your hands on the latest BP apparel.

⠀

You're going to want to grab a notebook and pen (or open the notes app on your phone) because this episode is loaded with nuggets that will help you move forward on your fitness journey.

⠀

If you haven't ordered any apparel from the Spring Collection, there's still time and you can find it HERE.

⠀

If you're looking for 1:1 nutrition and fitness coaching, or if you're a local and want to work with us in person, get your name on the waitlist TODAY.

⠀

➡️ Online waitlist

⠀

➡️ In-person waitlist

⠀

Jordan is the founder of Syatt Fitness, and he's amassed over 17 years of experience in the industry. His mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle. In other words, he’s going to help you eat healthier, train smarter, and live longer.

⠀

Over the last 17 years, Jordan has cultivated a wealth of knowledge and experience including:

• Internships at Westside Barbell and Cressy Performance
• Working as Gary Vaynerchuk’s full-time personal training for three years
• Helping thousands of people across the globe achieve their health and fitness goals.

⠀

If you want to learn more about Jordan, follow along with his content, or even join his Inner Circle, you can find him on Instagram, at his website, or by Googling his name, Jordan Syatt.

⠀

Traditionally, coaches and trainers utilized percentages to prescribe load, and the percentages are based on your one-repetition maximum (1RM). Here's the problem: even though the percentages work, they're not practical for 95% of the population.

⠀

How many of you know your 1RM Back Squat, let alone isolation exercises like Leg Extensions and Biceps Curls?

⠀

So, what's a more realistic and approachable way of gauging your intensity when resistance training?

⠀

Reps in Reserve (RIR).

⠀

What is RIR? What's the ideal RIR for muscle growth? How do you utilize it in resistance training?

⠀

We answer all these questions and more in this episode.

⠀

On a completely separate note, at the top of the episode, Derrick mentions a few opportunities that may interest you:

⠀

EVOLVE - it's the final day to register for your 90-day group coaching program

⠀

Apparel - the spring collection is still available (long sleeve, t-shirt, and cropped tank)

⠀

7-day FREE Trial - choose from one of our three fitness tracks, get access to the app, and try out the interval-based workouts for a week

⠀

If you've ever completed a Summer Shred, you likely experienced, maybe even crazy results. Unfortunately, those results probably didn't last too long. In fact, you may have ended up worse off than when you started the program.

⠀

You're NOT alone. There are thousands of people whom share that experience.

⠀

So, why does that happen and what's the solution? How do you lose the weight, keep it off, and have confidence taking your clothes off at the beach (and in the bedroom)?

⠀

We answer all of those questions and more.

⠀

A couple friendly reminders:

⠀

1) Spring Apparel is still available, visit the Ballistic Performance store to get your gear TODAY.

⠀

2) EVOLVE, our 90-day group coaching program, is open for registration. The next EVOLUTION begins on May 2nd. Learn more and apply TODAY.

⠀

If you're pregnant, trying to become pregnant, postpartum, struggling with incontinence, or experiencing pain with sex, it's never too late (or too early) to see a Pelvic Floor Physical Therapist. If you don't have a pelvic floor specialist in your area, Laura has three online programs: The Bladder Project, The Pregnancy Project, and The Postpartum Project, which can help you resolve your pelvic floor issues.

⠀

***Use code "BALLISTIC" for a discount on the program that best suits your needs***

⠀

If you want to find out more about Laura, Plus One Physical Therapy, or any of her online programs, check her out on Instagram, visit her website, or even sign up for The Pelvic Project.

⠀

The body has three energy systems, and the intensity, duration, and work-to-rest ratios of your workouts determine which energy system will be targeted in that particular session. So, if you're doing the same 20-30-minute stint of the elliptical every day, or you're crushing yourself with high-intensity fitness Monday through Friday, you're only developing one of the three energy systems.

⠀

So, how can you "cardio smarter"?

⠀

Tune-in and find out 🎧

⠀

If after listening to the episode, you find yourself thinking, "Damn. That sounds pretty legit. I think I want to try that," click HERE for a 7-day FREE trial of the MOVE program.

⠀

On a completely different note, If you skipped the intro, you missed some exciting announcements:

1. The Ballistic Performance Starter Pack is LIVE! The Starter Pack is a simple and sustainable way to eat combined with 30-minute workouts that you can complete with only 2-3 pairs of dumbbells. If you're constantly on the go, struggling to balance fitness and nutrition with your hectic schedule, or just starting your fitness journey, this is the program for you. The best part is that it's 100% FREE.
2. Our NEW APPAREL is here! Check out the Spring 2022 Collection at our store.

⠀

This episode was inspired by a recent conversation with one of our clients, and in that conversation, we realized that we've never discussed this topic across any of our platforms. So, here it is - an in-depth look at the differences between strength and hypertrophy without getting too "sciency."

⠀

On a completely different note, Ash and I are accepting NEW personal training clients. So, if you're in the DuBois area and looking to take back control of your health and fitness, follow the link to schedule your FREE consult today.

⠀

If you're in the DuBois area or know someone who is and you're interested in personal training, we ONLY have four spots remaining. Please send us a DM on Instagram, or schedule your FREE consult today.

⠀

We're talking about recipes. Specifically, how recipes are OVERRATED, and how in many cases, may be holding you back on your nutrition journey.

⠀

That's right...all the fancy, keto and paleo-friendly recipes your favorite #fitspo has been posting on Instagram are NOT the solutions to your problems. They're the reason you're struggling to be consistent.

⠀

If you haven't done so already and enjoy what you hear on this channel, PLEASE leave a five-star rating and review wherever you listen to your podcasts. We'd appreciate it, and it does help us reach more people and change more lives through this platform.

An unlikely mom of SIX (two biological and four from Ethiopia), Teresa is a community builder, party and beauty lover, author, speaker, and huge Bible nerd. Obsessed with helping overwhelmed women learn to slow down with Scripture, Teresa teaches how to say yes to God, lead wherever you are, and live lighter while creating a life you love. She currently has four books out, including three best-selling bible studies (Living for What Really Matters - 7 weeks in Philippians was even a ECPA finalist for Bible Study of the Year). Her latest book/study (Finding Your Peace in God's Story) releases Fall 2002.

If you want to learn more about the Get Wisdom Bible Studies, the Living Lighter course, or follow along with her journey, check out her website.

⠀

Prior to creating Body in Motion, Nicole accumulated nearly 10 years of experience in outpatient orthopedics. In that time, she realized that the system was broken. Patients were only getting 10 minutes of one-on-one time with their PT, there was no guidance or accountability beyond the four walls of the facility, and the concepts/methods at the clinic did not translate to life and sport.

⠀

Body in Motion Physical Therapy is a hybrid model that combines one-one-one, in-person training with virtual guidance and accountability. She utilizes a completely individualized approach to help active adults all over the world recover smoothly from aches and pains so they can enjoy life again.

⠀

If you want to find out more about Nicole, Body in Motion, or even schedule a FREE virtual consult, you can find her on Instagram, the Body in Motion website, or send her an email.

⠀

Karyn has always been a mover, and after a short stint in corporate America, she discovered her true calling - changing lives through nutrition and fitness. Over the past seven years, Karyn has cultivated a wholistic nutrition and fitness methodology that helps people create healthy habits and adopt sustainable behaviors, which lead to long-lasting results.

⠀

Throughout the conversation, we cover everything from Karyn's background and education in nutrition, the catalyst of Happy Belly Strong, and even regenerative farming.

⠀

If you want to learn more about Karyn, Happy Belly Strong, regenerative farming, or just follow along with her journey, check her out on Instagram or the Happy Belly Strong Website.

⠀

Overall, the episode was incredibly interesting and insightful, which is EXACTLY why I felt the need to share it with YOU. Again, this is only a summarization of the conversation, so if you're tight on time, this is perfect. However, if you have the time today, tomorrow, or this weekend, I HIGHLY recommend checking out the entire episode (linked above).

⠀

Shelagh is a Registered Dietitian and founder of Shalegh Rose Nutrition. Her mission is to help women manage their PCOS, heal their hormones, and take back their health with functional nutrition and lifestyle modifications.

⠀

We cover all things PCOS in this conversation:

• What is PCOS?
• What are the signs and symptoms?
• What are the causes of PCOS?
• What are potential complications?
• How is PCOS treated in traditional medicine?
• How is PCOS managed in functional medicine?
• What you can do to manage your PCOS prior to hiring a functional medicine practitioner.

⠀

If you want to find out more about Shalegh and services at Shalegh Rose Nutrition, check her out on Instagram, or visit her website.

⠀

On this episode of BPR, Ash and I sit down to discuss why change is so damn hard. We talk epigenetics, neuroplasticity, and high-level sciency $h!t, but don't worry...we diluted everything down to easy, simple, and practical information and recommendations that you can utilize to keep moving forward on your health and fitness journey.

⠀

During the conversation, Ash mentions two books, both of which are absolutely incredible. If you're into reading, these are MUST-HAVES (also, we are not affiliated with these authors in any way; we just love the books):

⠀

Atomic Habits by James Clear

How to Do the Work by Dr. Nicole LePera

⠀

We hope you enjoy the episode, and PLEASE do not hesitate to reach out and share topics that you'd like us to discuss on the show. We'd LOVE to hear from you.

⠀

Obviously, Christian is an avid bow hunter and outdoorsman, but he also has the knowledge and experience necessary to create efficient and effective training programs:

• Bachelor's in Exercise Science
• 7+ years of experience as a Sports Injury/Performance Specialist and Strength and Conditioning Coach
• Certified Movement and Corrective Exercise Specialist
• USA Weightlifting Level 1 Coach

⠀

If you're not familiar with Archery Strong, it is a training methodology designed specifically for archers. The mission of Archery Strong is to relieve shoulder pain, prevent injury, and improve performance to build the most accurate, injury-proof archers in the woods and on the range. The Archery Strong method builds the stability, mobility, and strength in the upper body that allows you to hold solid, reduce pin float, execute consistent shots, all while avoiding shoulder pain.

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If you want to learn more about Christian and the Archery Strong programs, check him out on Instagram or visit the Archery Strong Website.

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After the clinic, D took some time to reflect on the weekend: what went well, what didn't go so well, what could be improved before the next clinic, etc. During that reflection, D realized that nearly every question from both the coaches and participants traced back to the same issue, and that's EXACTLY what triggered today's discussion.

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If you’re ready to rebuild your body, move out of pain, and finally have the work you do in the gym be reflected in the mirror, this is your opportunity. For a limited time, we’re offering a FREE 7-day trial for our fitness tracks. Click the link to learn more and secure your free week of workouts.

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Ash outlines the three-step process that will help you identify, address, and eliminate stress eating, but just because it's a three-step process doesn't mean it will be easy.

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Step 1 - Observe

Step 2 - Throw a Wrench in the System

Step 3 - Compassion and Persistence

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If you want to learn more about how we can help you navigate similar situations and move closer toward your goals, send us a DM on Instagram with the phrase "Nutrition Coaching."

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Our approach to nutrition is built upon four pillars (or primary beliefs):

1. Sustainability and consistency are the entire game
2. Habit development and routines are more important than tracking macros
3. The goal is to find the minimal effective dose (i.e. how much food can you eat and still lose weight)
4. Macro tracking is a means to an end

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Those pillars created a platform and program that has allowed us to help hundreds achieve their health-related goals.

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If you're interested in learning more about our one-on-one nutrition coaching, you can APPLY today.

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The journey begins with a FREE one-on-one consultation.

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We'd LOVE to learn more about YOU, YOUR goals, and how we can help YOU transform your life.

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On this episode of BPR, Ash and I sit down with Bridgitte Carroll to discuss ALL things gut health.

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What is gut health?

What does it matter?

What factors impact gut health?

What are the most common signs that your gut health is off?

What are the most common gut issues?

How can you heal your gut?

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We cover ALL of those topics and more throughout the conversation.

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If you're having gut issues, want to learn more about gut health, or need help healing your gut RIGHT NOW, check out the following resources:

⠀

The Gut Fix

The Gut Fix program runs for 12 weeks and will cover everything you need to know to heal your gut so you can find the relief you deserve. Each module will include 4+ mini-lessons on the topic. You'll watch these during the week and we will answer any of your questions on our live coaching calls! 

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Gut Testing

Do you experience: daily bloating, indigestion after meals, anxiety or depression, skin issues, daily fatigue, or difficulty losing weight? If so, these are all signs that your gut health is off. Testing can help you find out the WHY surrounding your gut issues.

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Gut Personal (Supplements)

***Use code "GUTITOUT" at checkout to receive 10% off your order***

If this episode resonates with you, and you want to learn more about our group coaching programs, checkout EVOLVE or RESOLUTIONS REDEFINED*

*RESOLUTIONS REDEFINED is ONLY for DuBois-area residents.

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If you're interested in a FREE week of workouts, send us a DM on Instagram with the phrase "INTERVAL TRAINING."

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If you're thinking, "D, that's great, but I need more. I need your help." Our 90-day group coaching program, EVOLVE, is open for registration.

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So, if you want to finally:

• Develop a system for balancing fitness, nutrition, and life
• Indulge in your favorite foods without guilt
• Feel more comfortable and confident in your clothes
• Get back to how you used to feel in your 20s

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EVOLVE is the perfect opportunity to make that dream a reality.

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Learn more and APPLY today.

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Hanna is a mindset coach who helps people unearth limiting thoughts, habits, and patterns in order to move into a life that is abundant, aligned, and fulfilling.

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We dive head first into a variety of topics including:

• The Imprinting Phase of Life
• Perfectionism
• Ego
• Identity
• Energy
• Asking for help

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If you want learn more about Hanna Carroll, you can find her on Instagram, or better yet, subscribe to the Life Bits Podcast.

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How long is too long?

What are the signs/symptoms?

How do you stop dieting without gaining weight?

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We answer all these questions and more.

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If you aren't familiar with the 12 Days of Christmas workout, it varies from gym to gym, but the format never changes. The workout is performed in the same manner as the song. It's incredibly long, monotonous, and leaves you feeling as if you've been hit by a truck.

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On this episode, D outlines why the 12 Days of Christmas workout is overrated and what you can do instead that will still be fun, effective, and leave you feeling invigorated, not exhausted.

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As a reminder, the next round of our group coaching course, EVOLVE begins on Monday, January 3rd.

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If you...

• Struggle to find the time to eat well and exercise because your relationships, career, and hobbies take precedence
• Not willing to rearrange your entire life and schedule for the sake of fitness and nutrition
• Tried a few (if not several) fad diets, six-week challenges, and 30-day shreds, but nothing seems to stick
• Have a basic understanding of what to do, but you need guidance and accountability
• Want to have more energy and look better naked

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EVOLVE is the program that will change your life.

⠀

APPLY NOW!

⠀

As a reminder, the next round of our group coaching course, EVOLVE begins on Monday, January 3rd.

⠀

If you...

• Struggle to find the time to eat well and exercise because your relationships, career, and hobbies take precedence
• Not willing to rearrange your entire life and schedule for the sake of fitness and nutrition
• Tried a few (if not several) fad diets, six-week challenges, and 30-day shreds, but nothing seems to stick
• Have a basic understanding of what to do, but you need guidance and accountability
• Want to have more energy and look better naked

⠀

EVOLVE is the program that will change your life.

⠀

APPLY NOW!

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For those of you who don't know Andi Johnson, she is a licensed therapist and certified coach. She owns a private group practice that serves the Friendswood, Texas community. She works primarily with women to heal anxiety and overwhelm to live in their best mental and physical shape!

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This is a compelling episode, and we are so excited to share the conversation with you.

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If you want to learn more about Andi Johnson, you can find her on Instagram or check even check out the website for her private practice.

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Last week, we released a FREE mini course titled, "Hacking the Holidays." The purpose of the course is to help you successfully navigate the holiday season without stress, guilt, remorse, and anxiety. This episode is a preview of the course. So, if you like what you hear, you'll definitely want to enroll in the FREE mini course.

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Are we pregnant?

Are we moving?

Did we buy a house?

Did we get another dog?

Are we opening a brick and mortar location?

Has Ashley finally learned to shut the kitchen cabinets?

Has Derrick finally learned to share his food?

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You'll have to listen to the episode to find out!

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"Brett knows exactly how to get you from wishing, wanting, and waiting, to taking imperfect action, sticking to daily commitments, and finally feeling successful."  His mission is to help you cultivate a happier and healthier lifestyle through his positive messaging and knowledge on wellness, mindset, and daily habits.

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Today, we discuss all things identity, self-awareness, passion, playing offense, and leaving a legacy. It's a powerful and profound message that we're so incredibly excited to share with you!

⠀

If you're interested in learning more about Brett, the Better You Blueprint, or 1:1 Peak Performance Coaching, send him a DM on Instagram, or check out his website.

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Jess turned her side hustle into a multi-million dollar business in just under two years, and now she teaches entrepreneurs how to build profitable online businesses. Her mission is "to cause a ripple effect and inspire change for generations to come; making a massive impact and leaving a lasting legacy beyond her singular actions."

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We are so incredibly excited to share this conversation with you, and if you're interested in learning more about Jess, E+mpower, or any of the programs and services she offers, check out the following links:

⠀

Jess Glazer Instagram

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Confident Coach

• FREE 4-Day LIVE master class where the 3 C's intersect (Confidence, Coaching, Clarity)

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E+mpower

• 90-day group coaching program that helps burnt out fitpros build personal brands, monetize their social media, and turn passion into profit

1. The need to be right
2. The need to look good
3. The need to be safe/comfortable
4. The need to be in control

Now, we assume that as you read through those strategies, at least one (if not all) resonated with you. As Nick introduced that concept, Derrick openly admitted that he identified with all four, and that's okay. However, the questions becomes, how do you check your ego? How do you prevent your ego from hijacking your life?

Now, Marilyn has been on the show before (Episode 79), so if you missed it, be sure to go back and check that out, but Connor is new to the show, and he is also Marilyn's fiancé!

We're incredibly excited to share this conversation with you, and if you want to learn more about Marilyn, Connor, or the Stronger Body Project, you can find them on Instagram:

Marilyn Kowalski

Connor Siegelski

Regardless of what your favorite #fitspo claims on Instagram, there are no magic formulas, revolutionary training programs, or nutrition hacks that accelerate progress.

Building muscle, gaining strength, and increasing power requires discipline, consistency, and patience. It takes YEARS to develop those components of fitness, not months or weeks, and certainly not days.

We're here to explain EXACTLY why that's the case, and outline what you need to know as it relates to #GAINZ.

Sit back, relax, and enjoy the episode!

Thanks for tuning in!

Sara is the Founder and Head Coach of Mindful Miles Running, and she is on a mission to help all bodies start and stay running.

Mindful Miles is so much more than running. The program is designed to help you find that "HELL YEAH" feeling within yourself, and learn to stop comparing yourself to others who are "better than" or further along in their journey.

We cover a TON of topics in this episode including:

• Placing your identity in fitness
• Type A personalities and fitness
• Trackers, metrics, and data
• Movement as mediation

If you want to learn more about Sara (or Mindful Miles), follow the links below:

Sara Hayes

Mindful Miles Running

Unfortunately, we're not like Oprah - we can't give you all of our favorites for free (am I the only one that remembers their Mom watching that episode of Oprah every year?!), but we are going to rattle them off for you, and hopefully teach you a thing or two about us that you didn't already know.

We cover all things fitness, nutrition, relationships, pop culture, and even our favorite memories from high school and college.

This is a fun and lighthearted episode, and a much needed change of pace from the interviews and serious conversations. So, without further ado, sit back, relax, and enjoy the episode.

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For those of you who don't know Sara, she is a full-time coach with Level TEN Coaching, and specializes in strength training, holistic nutrition, and body image. She helps people learn to care for and love themselves while building sustainable habits.

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Not only is she an incredible coach, but she also has a golden retriever with who Koda would absolutely be best friends!

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Sarah has a wealth of knowledge and experience that we are incredibly excited to share with all of you.

⠀

If you want to learn more about Sara, or Level TEN Coaching, check her out on Instagram.

⠀

So, without further ado, sit back, relax, and enjoy the episode!

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Sheila is a fitness professional that has been in the industry for over 11 years, and she is STRONG in her faith!

⠀

Sheila's positivity, optimism, and hope are infectious, and her vulnerability, empathy, and compassion are undeniable.

⠀

During this conversation, Derrick and Sheila take a deep dive into her story and explain why they believe faith (i.e., spiritually) is an essential component of health.

⠀

Regardless your religion or beliefs, there is A TON of value and insight throughout the discussion.

⠀

If you want to learn more about Sheila, Camp Gladiator, or any of her upcoming offerings, check her out on Instagram, Facebook, or send her an email!

• Sleep allows the body and mind to recharge
• Sleep enhances cognitive ability and memory
• Sleep contributes to weight regulation
• Sleep improves immune function

The list goes on, and on, and on.

Unfortunately, sleep is often overlooked and neglected. It's not uncommon to sacrifice sleep in pursuit of more product and advantageous activities. Yet in reality, sleep is one of the most, if not the most, important factor of health.

This episode is your opportunity to find out:

• Why sleep matters
• How much sleep you need
• What you can do to spend more time in bed

Sit back, relax, and enjoy the episode!

Over the past 15 years, MDV has cultivated a wealth of knowledge and experience. He's played an integral role at several incredible organizations, including Again Faster, CrossFit New England, Reebok, CrossFit Level 1 Seminar Staff, and NCFit, and we're incredibly excited to share his wisdom and insight with you.

If you want to learn more about MDV (or NCFit), follow him on Instagram @mdv_fit

Danielle has been on the show numerous times, with the most recent appearance being episode 88 (which by the way, that episode was #realtalk), so if you missed it, you can check that out here.

The bulk of this episode is spent discussing how the fitness industry has failed women (sorry guys, no love this week). So, if you're a woman, this is the episode for YOU!

Sit back, relax, and enjoy the show!

This is an informal conversation where Ash and Danielle share their experiences, where they're at now, and what YOU need to know about alcohol.

If you're interested in learning more about Danielle, or need to catch up on the latest Strong + Unfiltered episodes, you can find here on Instagram or wherever you listen to your podcasts.

Arielle is the founder and CEO of Navigating Nutrition. She is a Functional Nutrition and Mindset Coach helping busy entrepreneurs and high performers feel great so they can perform better in every area of their lives. Additionally, Arielle and her husband are regenerative ranchers! What the hell does that mean? Essentially, they're creating a self-sustaining ecosystem on their ranch in Texas. Pretty damn cool, right?

Arielle has a wealth of knowledge and experience as it relates to fitness, nutrition, coaching, and wholistic health that we are incredibly excited to share with all of you.

So, sit back, relax, and enjoy the episode!

What?!

Why?

What happened?

Before you have an aneurism, take a deep breath and listen to the episode. We answer all of those questions and more!

Hypertrophy is the #gainz! It's the growth, size, and mass that so many of you fitness fanatics are pursuing.

Hypertrophy is the process of "building" muscle.

Unfortunately, there is A LOT of misinformation across the industry as it relates to hypertrophy. So, we want to sift through the bullshit for you and let you know exactly what the current research and evidence suggests.

This $hit ain't bro-science; it's REAL science.

Before you dive into the episode, be sure to grab pen and paper or open the notes tab on your phone because you're not going to want to miss any of the nuggets that we're throwing down today!

We outline all of the tips, tricks, and hacks that we've utilized in our personal lives and recommend to our clients to promote consistency, develop discipline, and achieve results that last.

Lastly, please LIKE, TAG, and SHARE with your family, friends, coworkers, and training partners if you love what you hear in this episode!

Sit back, relax, and enjoy the episode!

1. Eat Real Food
2. Get Adequate Sleep
3. Be an active human being
4. Exercise
5. Manage your stress
6. Drink water

If you consistency do those six things, you’re going to be in a GOOD place and the RIGHT FRAME OF MIND to pursue your goals and maintain the results.

We hope you LOVE the episode, and if you enjoy what you hear, please head over to Apple and leave a five-star review (leave a comment as well)! We love you and appreciate the support!

More. Is. Not. Better.

Fitness and nutrition aren't about doing more; you can't do all the things all the time. That's not sustainable!

You don't need to do more, you just need to do the most important things better:

You NEED to eat better

You NEED to sleep better

You NEED to better manage your stress

You NEED to move better

When you eat more, train less, and focus on the things that actually matter (instead of ALL the things), you’ll feel better, look better, and perform better.

In other words, we're talking about how to be a normal human being and enjoy your life. Trust us when we say, you do NOT want to be that guy/gal at the party who won't eat the birthday cake, have a drink at happy hour, or eat a bun with your burger.

Traveling and social events are about creating joy, having fun, and making memories. Your fitness and nutrition goals should NOT take away from those experiences!

It's 100% OKAY and NORMAL to travel, hang out with friends, attend events, and indulge without feeling guilty!

Without further ado, sit back, relax, and enjoy the episode!

We're so excited for y’all to hear from Danielle! FYI, she drops a TON of knowledge bombs throughout the conversation, so be sure to grab a notebook and a pen, or open the notes app on your phone, before diving into the episode.

As always, thanks for listening to Ballistic Performance Radio - We LOVE ya'll!

Marilyn is an online coach and educator for women who want to learn how to properly fuel their bodies, build lean muscle mass, and maintain long term habits and results.

She is heavily involved in the bodybuilding community and has competed in multiple bodybuilding and powerlifting events! She's currently enrolled in the master’s program for Exercise Science Dual degrees in Strength & Conditioning and Sports Nutrition, and she has a wealth of knowledge that we are so incredibly excited to share with all of you!

Connect with Marilyn on the following platforms:

Strong Body Project

Instagram

However, this is still a fantastic episode in which Ash and I sit down to discuss the top 10 things that we wish someone would have told us 10 years ago. Now, this topic could be applied to nearly every facet of life, but considering we're a fitness and nutrition company, we decided to stay in our lane.

These are not necessarily in any particular order, but we're sure that ya'll will be able to relate to some, if not all of these nuggets.

Although this is a shorter, light-hearted episode, and you may already know the information, we can almost guarantee that you have a family member or friend who needs to hear it! Save them from making the same mistakes!

Like, tag, and share this episode across all of the media platforms (Instagram, Facebook, Twitter, etc.). Spread the word, BP Nation!

If you haven't listened to Episode 73, go back, listen, and then revisit this episode at another time!

Following that episode, we received A TON of DMs and texts thanking us for opening up, explaining how they could relate to some of the same struggles, and really just showering us with love and support.

However, we also had folks reach out to express their concern in regards to our relationship and upcoming marriage. As much as we appreciated the sentiment, we quickly realized that we needed to record a follow-up episode.

Our relationship is not in jeopardy by any means! We are in a great place. Sure, like any couple we are working on a few things, but overall, we are incredibly happy and excited to see what the Lord has planned for our life together.

All that said, we wanted to pull back the curtain one more time to let ya'll in on all the shit that we LOVE about our relationship!

Sit back, relax, and enjoy the episode!

What is it?

Who's it for?

What are the benefits?

What are the drawbacks?

Is it right for you?

This episode is jam-packed full of great information, so be sure to grab a notebook and pen (or pull up notes on your phone), get locked, and enjoy the show!

As kids, teenagers, and even young adults, most of us played multiple sports, rode anything with wheels, went skiing/snowboarding, learned to hunt or fish, camped, hiked, etc. In other words, we did a lot of fun shit; we had a ton of hobbies!

How many hobbies do you have now? How often are you engaging in activities that don't pertain to work or fitness? When was the last time that you got outside the gym and expressed your fitness?

We're not saying that fitness can't be one of your hobbies, but it shouldn't be your ONLY hobby.

The reason that we train is to become more caring, confident, and capable in the things we love outside the gym! If all we care about are Clean and Jerks, Back Squats, and circuits, what's the point?

There is SO MUCH MORE to life outside of fitness!

Just because you want to lose weight or change your body composition doesn't mean that you should move into a deficit. Questions to ask yourself include:

• Do you have a lot going on in your life right now?
• Do you feel stressed, anxious, and burned out?
• Do you struggle to get enough sleep?
• Do you struggle to consistently exercise?
• Do you feel like you’ve been dieting for years?

If you answered yes to any of these questions, you are not ready to diet.

So, how do you know you're ready to 'diet'? What are the most common mistakes that we've seen in our experiences? How can you be more successful in your next deficit?

We answer all these questions and more throughout the episode! So, grab a notebook, grab a pen, and take it all in!

On this episode, Ash and I sit down to discuss our relationship. Oh shit! Sounds serious, right?

Don't worry, this isn't going to turn into a couple's therapy session or anything like that. We simply wanted to share our experiences and the lessons we've learned along the way.

Although we work, live, and train together, you do NOT need to do any of that with your spouse or significant other in order to relate. Nearly every couple out there will be able to connect on some level!

If you like what you hear, please leave a review and share the episode on your favorite platforms!

We love and appreciate ya'll so much!

Over the past week, we've received tons of DMs and texts surrounding the announcement. Some of ya'll thought we were having a baby, some thought we were moving, and others thought it was merely a new program.

In reality, the news is more awesome than all of those things combined!

Ash and I have quit our day jobs to pursue Ballistic full-time!

How freaking amazing is that?!

We are beyond excited to share the news, as well as reflect on the past 1.5 years of building the brand - the good, the bad, and the ugly.

Enjoy the episode, ya'll!

To learn more about the CrossFit Open, check out the following:

What is the CrossFit Open?

The CrossFit Opened, Explained

The Open | CrossFit Games

Denise has been in the fitness industry for over 20 years, and has coached in a multitude of sporting arenas and disciplines. Denise is a long-time member of CrossFit Seminar Staff (~10years) and Coaches Development Program, former Head Coach at Reebok CrossFit ONE, founder of DTLP (Denise Thomas Lesson Plans), and the NEWEST member of the CompTrain/CrossFit New England staff.

If you're interested in learning more about Denise, have questions, or simply want to connect, you can find her at the following:

Personal Instagram

DT Lesson Plans Instagram

CompTrain Instagram

Email

Do you even need CrossFit/Functional training shoes?

Should you buy Metcons or Nanos?

Do you need CrossFit shoes and running shoes?

Are Olympic weightlifting shoes worth the investment?

Etc.

As a disclaimer, we are by no means shoe experts (far from it), but we have been doing this quite awhile and we thought it would be beneficial to share our opinions and experiences.

We hope ya'll enjoy the episode! If you have any questions, comments, concerns, or even ideas for future episodes, DO NOT hesitate to reach out - send us a DM, shoot us an email, or give us a call! We'd LOVE to hear from you!

On this episode, Ash and I sit down to discuss how long it takes to see results. It’s a question that everyone wants to know when entering into any type of health, fitness, or nutrition program.

We live in a world that is addicted to instant gratification and lofty expectations. Therefore, it's essential that we engage in these types of conversations and develop a greater understanding of EXACTLY what's required to achieve results and how set appropriate and realistic expectations.

If you enjoy what you hear, share the episode with a friend and leave us a five-star review! That's how we reach more people and change more lives through this platform!

The purpose of this series is to highlight and showcase our members' experiences: the highs and lows, setbacks, detours, failures, and success.

On this episode, Ash is taking over! That's right, Ash is running the show and she's sitting down with our good friend, Danielle Kepics. This is Danielle's FOURTH time on the show (check out our previous conversations with her on episodes 58, 44, 22).

Topics of discussion include:

• Health and/or fitness prior to starting Ballistic Performance.
• The relationship between health and quality of life.
• The impact of 1:1 nutrition and MOVE, BUILD, and CUSTOM.
• The most helpful from the program that has led to your success.
• Skepticism around joining the Ballistic team.
• Why she decided to join.
• Who she believes would benefit from the Ballistic programs.

We really hope that you enjoy the podcast! If you have any specific questions, or would like to suggest a specific topic for future episodes, please do not hesitate to reach out via email, DM, or even phone (yes, we will pick up if you call) - we would love to hear from you!

We thought it would be interesting to chat about that entire experience, as well as any other tangents and rabbit holes we fall into along the way.

We really hope that you enjoy the episode and that you're able to take something with you to move you forward on your health and fitness journey.

Lastly, we apologize for the audio quality - obviously we experienced some technical difficulties.

• Juice cleanses and detoxes
• Fad diets (e.g. keto, intermittent fasting, carnivore)
• Six-week challenges and 30-day shreds
• Mini bands
• HIIT Bodybuilding
• Etc.

Trends are attractive because they have fixed durations and produce result, but the results are NOT due to the specific food choices or exercises. The results are due to improved food quality, restricted quantity, and increased activity.

We need to adopt a new perspective, we need to embrace patience and simplicity, and we need to place greater value on mastering the fundamentals and building the basics.

Motivation is great, but it's fleeting. Motivation is dependent upon emotions, circumstances, and progress. Motivation is NOT what drives us to act. Rather, it's the perpetual cycle of discipline, preparation, and action that produces motivation and ultimately results.

If you enjoy what you hear on the podcast, be sure to leave us a five-star review, and even a comment if you're feeling froggy. That's how we reach more people and change more lives through this platform!

Thanks for listening to BPR!

Our gym (i.e. Ballistic HQ) wasn't build in a day. In fact, it took us nearly 10 months to fully outfit the garage with everything we need to follow the Ballistic Performance programs. Now, that doesn't mean it cannot happen overnight. If you have the financial means to order equipment in bulk, go for it!

Most folks, even if they have the money, aren't willing to drop $5,000-$10,000 on fitness equipment in a day, week, or even a month. Therefore, we decided to create a list that would provide you with all the essentials and save your bank account. It's a simple and practical way to train at home and start building your home gym.

Side note - we've published a few Instagram and TikTok posts on this topic over the last few months, so feel free to check those out as well:

TikTok - Home Gym

Instagram - Home Gym

• Will virtual/online programs and services become the predominant offering?
• Will people want to return to in-person training?
• Will people place greater value on coaching?
• Will big box gyms (i.e. LA Fitness, Planet Fitness, Gold's Gym, etc.) have a place in the future of fitness?

Throughout our conversation, we answer all of those questions, as well as pose questions to you, the listener/fitness enthusiast. We want to know what you believe about the future of fitness, what you value as it relates to coaching, programming, and amenities, and what your plan is moving forward (e.g. train at home, return to the gym, hybrid membership, etc.).

Gut health is a hot topic in the health and fitness industry, and although additional research is needed to solidify many of the current associations and correlations, it is important to provide insight and clarity on the matter.

Lastly, to be clear, the goal of this episode is NOT to nerd-out on gut, but rather outline simple and practical lifestyle modifications that can improve your gut health.

Now, to be clear, we are not attempting to downplay the severity of the pandemic. COVID-19 shook the entire globe, took the lives of millions, forced hundreds of thousands of small business to permanently close their doors, and severed relationships.

However, all that said, it's important to remember that we have the power to choose - we have the power to view 2020 as the year of opportunities, not obstacles.

Rather than writing off or 'canceling' 2020, take advantage of this opportunity! Reflect on this past year, learn from those experiences, and enter 2021 ready to CRUSH!

This is a dual-release on both Strong and Unfiltered and Ballistic Performance Radio!

On this episode, Ash sits down with Danielle Kepics, founder of Strong and Unfiltered, board certified physician assistant, and badass dog mom, to discuss the sustainability of health.

Ash and Danielle cover a broad range of topics including: how your environment influences your behaviors, habit development, the psychology of behavior change, and the importance of physical activity, exercise, and nutrition.

We really hope that you enjoy the episode, that you're able to connect with the message, and most importantly, that you're able to apply some of these concepts to your health and fitness journey.

We hope that you enjoy the episode, that you're able to apply some of the concepts to your life and relationships, and that you're able to take one step closer toward your goals.

What do we mean by 'seasons of life'? It's simple: what does your day-to-day look like? Are you incredibly busy? Is your schedule insane? Is your to-do list out of control? Or, are you in a not so busy season? Do you have time to invest in meal prep? Are you able to extend your training sessions? Can you train more frequently throughout the week? Etc.

Life is dynamic. What works during one season may not be viable during another. As human beings, we need to be prepared to adapt and overcome the obstacles that are associated with the busy seasons, and we must also learn to embrace the slower seasons and take advantage of those opportunities.

Now, to be clear, a more accurate title for this episode would be "Ashley's 10-week Deficit," as she was significantly more determined, dedicated, diligent throughout the process, but I do my best to provide some valuable insight as well.

We outline the true purpose of the deficit, how we tracked, methods that we used to monitor progress, whether or not we achieved the desired result, and factors that you need to consider when moving into or out of a calorie deficit.

Typically, in a non-COVID world, this time of year is filled with family gatherings, hearty meals, and savory treats.

Whether it's Friendsgivings, family traditions, Christmas cookies, or office parties, there always seems to be overwhelming amounts of temptation.

How do you navigate the temptation? How do you indulge without feeling guilty? How do you prevent yourself from spiraling out of control?

Today, we are going to answer all of those questions!

Joelle is the Founder and Head Coach of Level Ten Coaching. She is an online coach and educator who specializes in women’s health, nutrition, and physique development. She has her Master's degree in exercise physiology and previously taught health education to high school students! Joelle has a wealth of knowledge and experience that we are incredibly excited to share with all of you.

On this episode, we discuss all things training, education, and nutrition:

• We review Joelle's journey to becoming an incredibly successful coach, educator, and entrepreneur
• We outline the most common struggles that folks experience when working with a nutrition and/or fitness coach
• We highlight the strategies and solutions that we've found to be most effective in helping people adapt, overcome, and ultimately achieve their health and fitness goals.

We hope that ya'll enjoy the episode, and if you want to learn more about Joelle and Level TEN Coaching, check out the following links:

https://www.leveltencoaching.co/

https://www.instagram.com/joellesamantha/

This is NOT a recap on the last 51 episodes, rather it's an outline of the lessons we've learned along the way, and more importantly, it's how those lessons translate to the pursuit of your own goals.

Full transparency, this is the first episode EVER that Ash and I didn't create an outline to guide the conversation, but all things considered, I think we CRUSHED it!

We hope that the trials and tribulations of the podcast resonate with you and that you're able to apply at least one of the lessons on your own journey.

Since that time, A LOT has changed. In fact, we've released four new programs: Custom, Nutrition + Custom, Nutrition + Fitness, and Ready-to-Go Programs.

The purpose of this episode is to outline all of our programs and more importantly, explain how these programs can help you prioritize your health and move toward your fitness goals.

We really hope that you enjoy the episode, and if at any point, it sounds like we're speaking directly to you, REACH OUT! Send us a DM, shoot us an email, do whatever it takes to get ahold of us. We would LOVE to learn more about you, your goals, and how we can help you move toward greater quality of life.

1. Why do we need sleep?
2. How much sleep do we need?
3. How do we improve our sleep?

The goal of this episode is simple: provide you the knowledge and tools you need to begin prioritizing and/or improving your sleep.

We hope that you enjoy the episode, and as always, we appreciate you tuning into Ballistic Performance Radio.

Energy systems aren't addressed very often on Instagram, TikTok, or Facebook, and it's likely because it's really hard to make sexy, entertaining, and engaging content around the topic. Yet, baseline knowledge regarding energy systems, interval training, and work-to-rest ratios is essential to sustainability, longevity, and functionality in fitness.

Throughout the conversation, we outline the following:

1. The three energy systems of the body
2. ATP-PC
3. Glycolysis
4. Oxidative
5. Work-to-Rest Ratios
6. Interval Training Variables
7. The Ballistic Performance Approach

We hope that you enjoy the episode! Thanks for tuning in!

Now, to be clear, we ALWAYS recommend whole foods over supplements. Supplements are not intended to be replacements. Rather, supplements are resources to fill the gaps in our nutrition. Lastly, it's important to note that supplements are NOT necessary to achieve results.

Ashley and I do take a select few supplements including pre-workout, whey protein isolate, protein bars (occasionally), magnesium, and vitamin D (seasonally).

In regards to our supplements we trust 1st Phorm!

1st Phorm isn't your typical supplement company. In fact, 1st Phorm is on a mission to reshape the industry. We choose 1st Phorm their core values align with ours, they prioritize quality and efficacy, and their products taste amazing!

If you're interested in learning more about 1st Phorm and the products that they offer, send us a DM on Instagram, we would love to answer your questions and point you in the right direction. Or, you can check them out for yourself at the link below:

https://1stphorm.com/ballisticperformance

As we've matured and progressed through our fitness, nutrition, and coaching journeys, our knowledge has increased, our beliefs have evolved, and the evidence has changed. Therefore, we no longer believe in everything that we once bought into or supported, and that's OKAY! In fact, if our beliefs and methods never changed, that would mean we stopped learning, and in this industry, the learning NEVER stops.

We really hope that you enjoy the episode, and more importantly, that there is something within the episode that you can take with you and move you forward on your health and fitness journey.

Unfortunately, if you only read the title or skimmed the caption on Instagram, you likely missed the entire point, and a result, disagreed or disregarded the post entirely.

Today, we're taking the time to review and expand upon the message, and hopefully, provide an extremely valuable and eye-opening message.

On this episode, Ash and I sit down to discuss all the dumb shit that we (i.e. everyone) do in fitness, nutrition, and life.

What do we mean by "dumb shit"?

You know exactly what we mean. In fact, as you're reading this, something probably popped into your head. It the thing(s) that your too embarrassed to admit that you've tried; the thing(s) that you would never recommend to someone else, but you continue to buy into yourself.

For example, in fitness, it's the six week shreds, mini bands, and fasted cardio. In nutrition, it's juice cleanses, fat burning pills, and eating 1200 calories per day. In life, it's comparing yourself to others, caring too much about what other people think, and complaining.

We hope that you enjoy the conversation and that you're able to take something with you that will move you closer toward your health and fitness goals.

We have a special episode for ya'll today! For the first time, Ash and I will both be joining us guest, Danielle Kepics, on the show.

Danielle is a Board-Certified Physician Assistant and one of our great friends. In fact, she has become our "donkey" as it relates to testing new sessions and programs (by the way, she labeled herself as the "donkey").

Danielle first appeared on the podcast back in April on Episode 22. So, if you missed that episode, be sure to go check that out:

https://podcasts.apple.com/us/podcast/bridging-gap-healthcare-fitness-future-feat-danielle/id1488536878?i=1000471422967

Today, Danielle is back on the show to share her nutrition journey. We are incredibly excited to share this conversation with ya'll, and quite frankly, it's because no one is talking about the shit that we discuss on this episode - the darker side of working with a nutrition coach.

Welcome back to Ballistic Performance Radio!

On this episode, Ash and I sit down to discuss training through soreness. This topic was sent to us by one of our BP family members; special shoutout to Jamie!

In order to help you visualize and better understand this topic, we've broken the conversation into several pieces:

1. Soreness vs. Injury
2. Overtraining vs. Overreaching
3. Training vs. Active Recovery
4. Train Through Soreness or Take a Rest Day

Our hope is that the categories build upon themselves and provide you with the knowledge necessary to make an educated decision as to whether or not you should train through soreness or take a rest day.

Now, on this episode of BPR, Ash and I share our Top 10 favorite mantras. We discuss not only the mantras themselves, but we dig at the deeper meaning and messages, as well as outline how they translate to your life.

We hope that you enjoy the episode, and we would love to hear your favorite mantras! So, feel free to share with us via DM, Facebook Messenger, email, or better yet, leave a message with your five-star review on iTunes of Spotify.

On this episode, Ash and I sit down to discuss out recent trek through the Grand Tetons, Yellowstone, and Glacier National Park!

Obviously it was an incredible trip and we highly recommend that you get out there and experience it for yourself. However, that is no the point of the episode. Rather, we wanted to talk about our nutrition in the airport, at camp, and on the trail.

We breakdown everything we ate, why we chose those foods, and most importantly, our mindset as it relates to nutrition, body image, and living your best life.

We provide our definitions for both terms, take a dip in the shallow end of program design, and briefly outline what you need to do in order to find the training program that's right for YOU!

We hope that you enjoy the episode, and if you're interested in our training programs (BUILD or MOVE), follow the links below to learn more:

http://trainballistic.com/move

http://trainballistic.com/build

On this episode, Ash and I sit down to discuss the "If it fits your macros" method. This is a mantra that dates back years, if not decades, and essentially, it all boils down to the topic of food quality:

Do you need to eat copious amounts of real, nutrient-dense foods to obtain the appropriate amounts of protein, carbohydrates, fats, and calories?

Is it okay to eat processed, refined foods?

What is balance?

How do you achieve balance?

We answer all of these questions and more!

As a reminder, the purpose of the episode is three-fold:

1) Review the events that were the catalyst to 1200+ gyms deaffiliating, major brands such as Reebok and Rogue revoking sponsorships and publicly condemning CrossFit, and ultimately, the sale of the company

2) Outline the current state of CrossFit and what it would take to restore the prestige, trust, and credibility of the brand

3) Discuss the future of the fitness industry

We hope that you enjoy the second half of this conversation and we appreciate you tuning in once again!

Today, Derrick and John sit down to discuss the chaos of CrossFit, the current state of the brand, and the future of the fitness industry.

The purpose of the episode is three-fold:

1) Review the events that were the catalyst to 1200+ gyms deaffiliating, major brands such as Reebok and Rogue revoking sponsorships and publicly condemning CrossFit, and ultimately, the sale of the company

2) Outline the current state of CrossFit and what it would take to restore the prestige, trust, and credibility of the brand

3) Discuss the future of the fitness industry

We hope that you enjoy the conversation and we appreciate you tuning in!

Meagan is the Virtual Program Manager for The Phoenix, a non-profit organization that provides free fitness programming for individuals whom are in recovery from substance use disorder and are maintaining at least 48 hours of sobriety.

In addition to her role at the Phoenix, Meagan is a long-time member of CrossFit Level 1 and Level 2 Seminar Staff, Certified CrossFit Level 3 Trainer, and Lululemon Ambassador.

We hope that you enjoy the conversation, that you're inspired by Meagan's passion and determination, and that you do what's necessary to forge your own path and pursue your dreams.

The purpose of this conversation was three-fold:

1) Share the Metcon Creative story, mission, and values

2) Explain the importance and value of brand

3) Share our experience working with Boris

We hope that you enjoy the conversation, the insights, and most importantly, the time, energy, and effort that we (especially Boris) have invested in creating the Ballistic Performance brand.

Our biggest takeaways for ya'll are as follows:

Fitness and nutrition are truly life-long journeys filled with setbacks, detours, victories, and defeats.

You MUST surround yourself with the right people! It's nearly impossible to achieve your goals without a network of relationships that provide accountability and support.

Thank you for listening! We hope you enjoy the episode!

Our biggest takeaways for ya'll are as follows:

Fitness and nutrition are truly life-long journeys filled with setbacks, detours, victories, and defeats.

In order to learn what works for you, you've got to experiment with different training programs, nutrition protocols, etc.

Take your time. This is not a race. One year from now, when you've achieved your goal(s), you won't care how long it took you to develop the habits and adopt the behaviors that allow you to maintain those results for a lifetime.

Thank you for listening! We hope you enjoy the episode!

The purpose of the episode is simple: pull back the curtain and show ya'll that we truly live the lifestyle that we preach to our clients (sustainability, consistency, and balance).

We hope that you enjoy the episode, that it didn't make you too hungry, and that you'll tune back in next week!

The goal of this episode was simple: show everyone that we practice what we preach. We talk the talk and walk the walk. We practice consistency, sustainability, and balance. We are realistic about our nutrition, as well as our expectations for our clients. Not everything needs to be grass-fed, free range, and/or organic. We do not need to make insta worthy meals. There are more important things to consider, like eating real, nutrient dense foods.

As mentioned in the episode, we really only utilize two recipes:

https://www.allrecipes.com/recipe/272428/dry-rub-air-fried-chicken-wings/

https://www.pressurecookrecipes.com/instant-pot-chili/

Enjoy!

Reverse Dieting is a relatively new concept as it relates to nutrition, body composition, and overall health, and it is simply the process of slowly increasing caloric intake in a step-wise fashion. In theory, the small caloric surplus helps to restore circulating hormone levels, energy expenditure, and metabolic rate.

Now, as a disclaimer, there is limited anecdotal evidence to support Reverse Dieting and additional research must be conducted in order to establish efficacy and validity. However, the anecdotal evidence is promising, and we have witnessed incredible adaptations and results with our clients.

We hope you're able to follow our explanations and gain a better understanding of Reverse Dieting. Enjoy the episode!

We believe this is an extremely important message, and we hope that you enjoy the episode!

Yes, we know! We can't believe it either! Quarantine is finally coming to an end and gyms are opening the doors. However, before you go bursting through the doors, strapping on the sleeves and belts, and going HAM on the workouts, there are a few things you need to consider. No one wants to be the guy/gal who hurts themselves during the first week back at the gym, right?

Marcus and Derrick take a deep dive into his athletic background, fitness experience, introduction to CrossFit, Revival Strength/Functional Bodybuilding, and the "deeper" side of training.

We hope that you enjoy the episode!

In this episode, Derrick and Spencer discuss a broad range of topics including: Spencer's athletic background, introduction to CrossFit, coaching experiences, fitness outside the walls of the gym, and the importance of relationships and being present in the moment.

We are very excited to share this episode with all of you and hope that you enjoy the conversation!

After eight long weeks, Ash is back on the show! This week, Ashley and I sit down to discuss life at home during these strange and uncertain times. We discuss a broad spectrum of topics including: morning/evening routines, working from home, training, and nutrition. Overall, this episode is essentially a reflection of the past eight weeks and the lessons learned along the way.

Enjoy!

Laura, also known as the “Sassy Dietitian” is a food, fitness, and coffee loving woman who’s on a mission to share healthy and tasty recipes, debunk the bullshit, and cultivate a safe space for folks to learn, ask questions, and improve their relationship with food. Laura is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, CrossFit L2 Trainer, and to top it all off, she has her MBA! So, obviously, Laura has a wealth of knowledge and experience that we are incredibly excited to share with all of you.

Derrick and Laura discuss a variety of topics including: Laura's athletic background, formal education, experiences as a Registered Dietitian, the current state of the nutrition space, and what you can do to ensure that you're moving in the right direction.

James and Derrick dive into James' background, introduction to CrossFit, early coaching experiences, relationships and mentorship throughout his journey, and the potential opportunities and outcomes of our current COVID-19 situation as they relate to the fitness industry.

Derrick and Danielle sit down to discuss healthcare, fitness, and how practitioners can bridge the gap in order to provide more efficient, effective, and comprehensive care. They discuss a wide range of topics including hormonal birth control, addressing the root-cause of health-related problems, how to effectively communicate with your physician, and how the collaboration between heath and fitness professionals will transform modern medicine.

Derrick and EC's conversation revolves around OptimizeMe Nutrition's 800g Challenge, "Lazy Macros", and what the majority of folks need to focus on in regards to nutrition. EC's ability to unpack complex, high-level information and disseminate that knowledge to the masses is unprecedented, and we truly believe she produces the best content in the game as it relates to nutrition.

We hope you enjoy the episode, and if you want to learn more about EC, OptimizeMe Nutrition, or enroll in the upcoming MasterClass which begins April 13th, be sure to visit https://optimizemenutrition.com/ and follow OptimizeMe Nutrition on Instagram and Facebook.

Carl's journey is incredible and his passion for helping people is unprecedented. We are incredibly excited to share his expertise, experience and insight with all of you, and hope that this conversation is the catalyst in developing the characteristics and attributes necessary to attract the opportunities that will provide you with a sense fulfillment and meet your specific needs.

If you enjoy the conversation, and want to learn more about Carl, Freestyle, and/or Lifestyle Design, be sure to check out the Freestyle Way Podcast (https://podcasts.apple.com/us/podcast/the-freestyle-way/id1381003306), follow him on Instagram (@carlpaoli), and subscribe to his YouTube channel (https://www.youtube.com/user/nakaathletics)

If you've been training long enough, it's likely that you've evolved. Your mindset around training and nutrition may have changed, your training methodology probably changed, and your goals have definitely changed. It's okay to adopt and modify our behaviors, training, and nutritional regimens, but we need to understand the "why" behind those changes in order to determine our methods are appropriate, efficient, and effective.

Ashley and I discuss the Why, When, and How of specific performance goals. Why do performance goals matter? When is it appropriate to pursue performance goals? Do you need special, movement-specific training programs? Etc.

We hope ya'll enjoy the episode! Should you have any questions, concerns, or feedback, please do not hesitate to reach out on Instagram or Facebook. We would love to chat more about the subject!

On this episode, Derrick and Annie discuss her background, collegiate and professional careers, and most importantly, how she defines success and what required in the pursuit of greatness.

In this episode, we summarize EC's thoughts, outline the five factors of health that she presented in the video, and provide our own insight as to what actually moves the needle in regards to overall health.

In this episode, John and Derrick take a deep dive into their experiences, relationship, and most importantly, CrossFit programming. Specifically, John and Derrick explain why you only need one workout per day; more is NOT better.

With all that time spent working, why the hell are you doing something you hate? Why are you wasting the prime of your life investing time and energy into something that makes you celebrate the weekend? If Friday, Saturday, and Sunday are your escape from reality, it is time to re-evaluate.

Time is precious. We only get one life, and tomorrow is never guaranteed. Life is too short to continuously countdown to Friday. If you’re unhappy, take action. You’re 100% in control of your life.

1. Why We Do What We Do
2. How We Do It - Our Process; What Makes Us Unique
3. What We Do

Not only do we outline the mission of Ballistic Performance, but we also explain how to determine if our programs are appropriate for you, and most importantly, why we only offer a comprehensive, package-deal (i.e. nutrition + fitness) when the trend appears to be a single offering (fitness OR nutrition).

On this episode, we outline a few of the "big players", providing an idea of what to expect at each of the locations. As a disclaimer, we have not visited every facility that is discussed in the conversation. In order to truly understand if a facility/brand is the right option for you, you need to attend SEVERAL classes prior to making a decision.

The question becomes, why? Why are you waiting until Monday? If I had to guess, you are waiting until Monday for one, if not all of the following reasons:

1. You want a “fresh start”
2. The weekend is coming up
3. You’re too busy this week; you don’t have the time
4. Your friend or spouse cannot start until next week, so you want to wait for him/her
5. You don’t want to waste the food you already have at home