When I say personal training, what are the first things that come to your mind?

What We're Covering:

1. "It's too expensive"
2. "I simply don't have the time to do that right now"
3. "I am in terrible shape and it wouldn't be worthwhile for me to do this until I prove that I can do it"
4. Let's problem solve!

There are a multitude of reasons why working out is beneficial. Here are a few. Which ones resonate with you?

What We're Covering:

1. Through the years
2. Energy
3. Immunity
4. Body image
5. Mood
6. Confidence
7. Sleep
8. Therapy
9. What about you?

After years of working out by myself (and with other people), here's what we've come up with to stack the cards in your favor for achieving your desired goals.

What We're Covering:

1. You're not alone in these feelings
2. What you don't see
3. 1 - Bring the noise
4. 2 - Your partner in crime
5. 3 - Do what you want
6. 4 - Who are you accountable to?
7. 5 - Pushing your limits
8. Good, better, best, and your next steps

I own a gym. I have 2 small children. I am as busy as anybody else and here are some of strategies I employ to make sure I'm consistent and make it to my goals.

What We're Covering:

1. You're busy... I get it
2. Define workout
3. Define physical activity
4. All or nothing
5. Making time
6. Most days
7. Never miss twice
8. Want 8 snack-sized workouts FOR FREE?!

This is true for CrossFitters but it's also true if you just enjoy lifting, if you are a runner or endurance athlete, and so on. Scaling means you're making the workout better for you. Let's talk about why.

What We're Covering:

1. First of all, just stop it
2. What you mean when you say, "yeah, but I scaled"
3. Why scaling is ideal for you
4. Intensity = uncomfortable = results

Seriously, who likes to stretch. And for those who do, do you stretch before you workout? After you workout? How do you pick your stretches? Let's investigate.

What We're Covering:

1. Why should you stretch in the first place?
2. If you sit, you probably have to work on these stretches
3. How often?
4. How much time per stretch?
5. Breathing + stretching
6. Post workout? Pre-workout?
7. Order of operations?
8. The stretches to use
9. Take action

Video Links:

1. Doorway stretch
2. Lizard stretch
3. Foam rolling the quads/hip flexors
4. Standing hamstring stretch
5. Wall glute stretch

What the heck does a teeter totter have to do with you getting results? Well, let's dive into this and see how you can optimize your outcomes by balancing your teeter totter out.

What We're Covering:

1. A teeter totter? A seesaw?
2. What's on either side of your teeter totter?
3. What I'm not saying vs what I am saying
4. 6 things to balance out your teeter totter
5. The KISS principle
6. What's next?

We're well on our way into 2026 and you might be looking for something to help you get that edge. Here are 4 reasons why CrossFit is probably right for you!

What We're Covering:

1. Weight Loss
2. Weight Gain
3. No Apparent Reason
4. Function for Your Job
5. My Answer?

Have you ever lost weight by eating less only to find that you hit a plateau? The weight loss stops, you're hungry all the time, and you go back to regularly scheduled eating. Then, the weight comes right back. Let's investigate why and how you can eat for long-term success.

What We're Covering:

1. Why you don't continue to lose weight just by eating less
2. What actually happens when you eat too little
3. 4 strategies to use to create long-term success
4. Help!

With school being back, activities happening, and work not really letting up - things get chaotic and it becomes harder to have reasonably good meals during the week to support your goals. Here are 4 nutrition tips [and 4 recipes] for you to use to make things just a little bit simpler.

What We're Covering:

1. Organization
2. Prepping Strategies
3. Quick Matters
4. Getting Kids Involved
5. Additional Help

Recipes:

Chili

Sheet Pan Chicken

Slow Cooker BBQ Pork

Instant Pot Mac n Cheese

You have goals. Great! It's nearly New Year's and that means New Year's Resolutions. You know what else is coming up? National Quitter's Day (January 9th). So how can you make sure you pass National Quitter's Day and then much much more?

What We're Covering:

1. Identity vs "trying"
2. Shrinking your goals
3. The process
4. Win percentages
5. Accountability FIRST
6. Shorter horizons
7. Measuring, measuring, and more measuring

Any diet can work for a while. The question becomes, "what do I do when that challenge is over" or "I can't do this diet forever, what do I do?" Let's investigate some of the common pitfalls you can avoid in adopting new nutritional habits.

What We're Covering:

• Speaking from experience...
• What makes a good nutrition plan vs a bad one?
• "I'm eating 1200 calories a day..."
• "This nutrition challenge..."
• "I can't stick to any diets"
• We're almost into 2026, take action

It's no secret that weight loss is challenging. It's also probably not a secret that as you age, everything gets a bit harder. Well, in today's episode, we're discussing the 12 levers you can use to help you to work beyond the, "I know what to do, I'm just not doing it."

What We're Covering:

1. Restaurants
2. Cooking at home
3. The "good stuff"
4. Sugar is sugar is sugar
5. If all else [nutritionally] fails
6. Bloodwork
7. Sleep
8. Supplements
9. Strength training
10. Hire a personal trainer
11. Find an activity
12. Partner up or find a community

You've only got so much decision-making ability and once it's gone, it's gone. If you're looking to adopt a new habit, here's a strategy you can use to really move the needle in the positive direction. Let's get to your goals!

What We're Covering:

• What are you supposed to do when you lose the energy to make decisions?
• Why are habits to hard early on and easy once you move the needle that way?
• HOW do I stack the cards in my favor for maintaining a new habit?
• Do I really need to sleep in my gym clothes?
• Habit stacking -- is it a useable strategy?

With a new year incoming, and resolutions to follow, it's important to look into why our most successful clients are successful. We've looked and we've found 5 things that they all have in common. Let's check it out!

What We're Covering:

• Goals vs processes
• Failing but failing forward
• "But Chris, how do I stay motivated?"
• Asking for help
• Getting involved
• What about you?

Are you telling yourself these lies? Are these lies actually holding you back from accomplishing your goals? Well, let's take a look at some of these and see how you can work past them. And as always, we're giving you tactics you can employ today to make forward steps.

What We're Covering:

• What lies do you tell yourself?
• The lies, the question, and the tactics
• "I don't have access..."
• "I need to research everything..."
• "I'm stuck at home..."
• "Once I have lost the weight..."
• "I know what to do, but..."

Before we get too far, we're not saying you already need the ability to do strict pullups. What we are saying? What is one way you can improve your posture, build muscle, become more durable, healthier, and so on? Well, let's take a look!

What We're Covering:

• In a world of rounded shoulders and poor posture...
• Postural considerations
• You don't need to be able to do strict pullups already. Here's how
• Strength & muscle building considerations
• It's more than just jumping jacks and bodyweight squats
• Health considerations
• Power to weight ratio

Holiday parties always seem to creep up on people. While the holidays are about giving, it seems like taking some extra weight to the new year is a thing too. Well, how do you stay ahead of the curve? Let's check it out!

What We're Covering:

• Temptation is everywhere and it shouldn't be a surprise
• The secret sauce to stay ahead of the curve
• 5 reasons this works
• 4 ways to make it work better
• Happy holidays!

We've heard all manner of excuses as to why you wouldn't want to measure. Let's take a look at each one and move into what is one of the big catalysts for long-term change.

What We're Covering:

• How can you assess your progress?
• "Why would I assess in the first place?"
• What's your excuse?
• You tell me...

If you're standing on a stability ball doing squats, or have your Bosu ball inverted and doing other weird things -- but you want results, you need to listen to this.

What We're Covering:

• Mistakes
• Behavior change
• Tailor the program
• Communication is key
• Nutrition matters
• Variety may or may not be the spice of life [here]
• If you're a Personal Trainer...

Avoiding burnout, when you're adopting new health and fitness habits, is vital in achieving long term success. Let's discuss 4 things that are typical of the person who reaches burnout and how to avoid them.

What We're Covering:

• What novice trainees usually do
• Novelty for the sake of novelty
• Cutting things, cold turkey
• The all-or-nothing disaster
• Your solutions
• What the pro's do

Taking your first steps into your weight loss journey are as daunting as they are exhilarating. This doesn't mean it's not scary and it certainly doesn't mean you won't have struggles. Let's take a look at 6 ways to get ahead of the curve.

What We're Covering:

• Fear
• Time
• Self-consciousness
• Financial concerns
• Lack of motivation
• Health concerns or insecurities

We get it, time got away from you -- kids are busy so you're busy, or you missed a couple weeks of workouts and you're daunted to return, or you're worried you're not going to be as fit as you once were.

What We're Covering:

• Why restarting isn't exactly starting from scratch
• The 3 pillars to get more out of it this time around
• It's not about starting fast
• You've been thinking of getting back into fitness?

Maybe you've heard of CrossFit. Maybe you've seen the CrossFit Games and you're worried, "this just isn't for me but I'm so curious about it." Well, this one's for you! How can you be sure that you'll be successful when doing CrossFit?

What We're Covering:

• "Will I get hurt?"
• "It looks too complicated for me?"
• "I'm going to look silly" aka "I'm going to be the only beginner in there!"
• "I don't have hours upon hours to do this stuff"
• "I don't want to commit if I don't know it's going to work"
• We have the solution for your fears -- and it only takes 2 weeks

Chronic overuse injuries are a thing for people who love to run. So is a general loss of muscle mass. Running is great so let's make it even better!

What We're Covering:

• What is the appeal?
• How do we make it better?
• The dreaded warm up
• Strength training for the win
• 3 stretches you can use to avoid chronic injury
• Why cross-train?
• In application

You found something that you like, that gives you results, and here is a way that you can make that even better!

What We're Covering:

• The value of walking with a vest
• Define "better"
• How it helps your goals
• Minimum effective dose
• What can you add, you ask?

If you're looking for a way to help support gaining muscle, to improve your metabolism, and to help support body fat loss... you probably need to eat more protein. Here are 7 ways to help!

What We're Covering:

• Why more protein?
• Starting your day
• The 30g rule
• Smarter
• Making swaps
• Doubling up
• Shakes
• Leftovers
• Take action

Why do we care about improving fitness? We want to make sure that you can do the things you want to do, when you want to do them, and that your fitness doesn't hold you back.

What We're Covering:

• Personalized data-centric fitness
• Strength training for women
• Group fitness
• Holistic recovery
• Wearable technology
• Corporate wellness
• Mobility training for older adults

If you're starting a new fitness regiment, this means you've quit a different one (or multiple different ones). Why is that? Well, let's investigate and keep it from happening again!

What We're Covering:

• Accountability
• Expectations
• Boredom
• Overwhelm
• Perfection
• How to make sure you don't quit in the future!

What would your routine look like if you had to do everything that all the fitness influencers told you to do? And what do you actually need to do to get results for a lifetime?

What We're Covering:

• Carbs make you fat
• You need an extreme calorie restrictive diet
• Doing cardio means losing fat
• Supplements are the secret to success
• You need to be PERFECT to get results

Does this sound like you? "I don't have the time to get my full workout in so I'm just not going to do it?" If so, you may want to listen to this one.

What We're Covering:

• Why do you think people believe you need an hour to get a good workout in?
• The hour workout is a mental hurdle
• Quality vs quantity
• Short on time? Here's what to focus on
• Short workout examples you can use TODAY
• How do you start?

There are all kinds of technologies on the market to maximize your results from your time in the gym. Well, what if you don't want to spend the money? What if you want to know if you're headed in a good direction without that technology?

What We're Covering:

• You train hard, you want to know you're getting results -- before you're getting results
• Technology
• How to know you're recovering enough (non-scientific)
• How to know you're not recovered enough (non-scientific)
• No matter what...

This episode is brought to you by effort, consistency, and results.

What We're Covering:

• Working out is difficult
• Lack of immediate gratification
• There's peer pressure
• Misinformation in droves
• ...and, what to do about it

There are plenty of things you hear on the internets. Not the least of which is something that sounds too good to be true or that your neighbor did this thing and lost 30lbs doing it.

Is it cutting all carbs? Did someone tell you to do fasted cardio? Do you need to sweat like a maniac to get anywhere?

What We're Covering:

• Don't lift weights if you want to lose weight
• Eating carbohydrates makes you fat
• Sweating more means you're burning more body fat
• Women will get bulky from lifting heavy weights
• Where did these things come from? Why they're wrong? And what to do instead

Part 4, and our final part, of our Tough Love series - 5 excuses you're telling yourself as to why you're not taking a leap of faith into building better health and fitness for yourself.

What We're Covering:

• You don't need a miracle to hit your health and fitness goals
• 1 - Looking like an idiot
• 2 - They're rooting for you
• 3 - Feeling behind is normal
• 4 - Confidence later
• 5 - You're done waiting
• Pick something and take a leap

Part 3 of our Tough Love series - you're on the fence about doing something new - maybe it's CrossFit, maybe it's something else. What are you really weighing out?

Well, let's talk about it!

What We're Covering:

• What are your excuses? What are you telling yourself?
• Discipline vs Motivation
• At Home
• You've been "thinking about it"
• How to create discipline
• "I can do it on my own"
• Here's your tactic

Part 2 of our "tough love" series is talking supplements. Are you someone who is trying to leverage supplements more than what they're actually worth? Are you figuring out that this is not a working formula for most people most of the time?

Well, let's talk about it!

What We're Covering:

• Boulders, rocks, pebbles, sand, water
• The foundations
• What is the big picture when it comes to nutrition? This is not a comprehensive list but we'll get you started
• Want more help?

In this series, we're going to talk about what you may be doing [that feels productive] but might be wasting your time and your effort. No sugarcoating but entirely out of love to help you achieve better results.

This week? Are you simply chasing the sweat or have are you optimized for results?

What We'll Cover:

• Chasing the sweat, by itself, is less than optimal
• Thinking more broadly
• What should you chase instead?
• 3-step method of making sure you actions support your goals
• What to do next

It should not come as a surprise that there are things you can do to move the needle in the wrong direction. Generally, it's a pretty consistent thing. Let's dive in and see if you're doing any of these. The goal is not perfection, the goal is habits.

What We'll Cover:

• Undersleeping
• The grocery store
• Just sit
• Graze
• Stress
• Drinking calories
• Cardio

There have been a lot of terms thrown out as of late -- carnivore, Keto, intermittent fasting (IF), IIFYM (if it fits your macros), and so on. The list is long and they're probably coming up with new things all the time. But what is the best way?

What We'll Cover:

• Why are these effective?
• Why they don't work?
• 1 - Intermittent Fasting (IF)
• 2 - Macros (IIFYM)
• 3 - Ketogenic Diet (Keto)
• 4 - Carnivore
• 5 - Paleo

It's common to be uncomfortable with joining a gym or trying something new at the gym. That's the point. We've got 6 misconceptions, that you've probably heard before, that we aim to push you beyond so you can get to your goals even when it's uncomfortable.

What We'll Cover:

1. "You need to workout every single day to see results"
2. "Lifting weights will make you bulky"
3. "You can't join CrossFit until you're in shape"
4. "If you're not sore, you're not working out hard enough"
5. "Cardio is the best way for you to lose weight"
6. "People will judge you about your workouts"

You're not a fitness influencer -- guess what? Neither am I! Here are 10 habits that you can implement into your daily life [now] that will help you be fit and healthy for life.

What We'll Cover:

1. What's your goal?
2. You workout, what about the other side?
3. Join a gym, a coach, or a partner
4. Keep nutrition SIMPLE
5. Master the basics
6. Your tracker matters
7. It's not "perfection" that matters
8. Enjoy the process? Enjoy the destination? What is it?
9. It's not a 30 day thing
10. How to stay focused
11. Lastly, TAKE ACTION

You eat less, you workout more, and you're not getting anywhere. What now? Do you add even more workouts to your plate? Do you lift more? Run more? What's the right answer, here, and why?

What We'll Cover:

• Our 2 focuses that drive results
• What does a seesaw (or a teeter totter) have to do with it?
• Types of stress and why you're probably chronically stressed
• How do you know if you over-train or under-recover?
• Tipping the seesaw on the side of results

Is the idea of more always better? Should you do bootcamp? Should you do a cardio kickboxing class? Should you lift weights? Well, let's take a look at why CrossFit is effective and why it will probably help you achieve your goals for a lifetime.

What We'll Cover:

• How does CrossFit improve your cardiovascular endurance?
• Looking for strength and muscle?
• How does CrossFit Improve your metabolism and what is EPOC?
• What should you do to make your improvements stick forever?
• Do you need 60 minutes of constant moving and sweating for an effective workout?

Think it's always heavier weights that lead to better results in the gym? You may be wrong, here. Let's take a look at the evidence as to why lifting through full ranges of motion, with challenging weights, are likely better for you and drive better results.

What We'll Cover:

• It's common knowledge at this point...
• The definitions
• The pluses to lifting "heavy"
• The minuses to lifting "heavy"
• The pluses to lifting less than "heavy"
• The minuses to lifting less than "heavy"
• What to do now?

There are things that we love about the health and fitness industry. There are also things we hate about the health and fitness industry. Are any of these things on your list too?

What We'll Cover:

• The first rule of CrossFit
• PR culture
• "Getting bulky"
• Cheapest in town
• Getting results
• Athletic development for kids
• Functional training
• "Finding your tribe"
• Coaches who actually coach
• What do we love the most?

Keto, paleo, low carb, Mediterranean, fasting... what's the best diet for fat loss? In this episode, we cut through the noise to explain why no single diet is the "best" for everyone. Expect practical advice, no-nonsense truths, and clear steps you can start today.

Who is This Episode For:

If you're overwhelmed with conflicting diet advice, burned out from yo-yo dieting, or just want a simple plan for losing body fat - this episode is for you.

Key Moments:

• Why they work
• Burnout is real
• The basics
• Indulge
• Want more help?

You're eating healthy, working out consistently, and trying to do all the right things - so why Isn't the scale moving? In this episode, we break down the reason for weight loss stalls, from under-eating to over-stressing, and how youc an finally start making progress again.

Who is This Episode For:

If you're stuck in your fat loss journey, feeling frustrated by the scale, or wondering what you're doing wrong despite your efforts - this one's for you.

Key Moments:

• You're probably not eating enough
• You're probably eating too much
• You're not moving
• You're not considering all the changes
• Your hormones
• What now?

You are busy. Life is busy. It becomes more busy as your children get older. So, what do you do? Do you throw in the towel or do you find another way?

Who is This Episode For:

If you're someone who struggles with time management relative to doing the things necessary to achieve your results, listen in!

Key Moments:

• The "excuse"
• This is not the real issue
• Reframe things for yourself
• Tactics to "make time"
• Coaching
• Your homework + next steps

While food choice certainly matters, how much do the net calories that you eat play a part in your weight loss, your weight gain, or whatever your body composition goals are?

Who is This Episode For:

If you're someone who tracks your food, or even if you don't (but you struggle with weight loss), this one is for you.

Key Moments:

• BMR - basal metabolic rate
• Me as an example
• Do you need to eat more than you think?
• Food choice matters, BUT...
• How to adjust to hit your goals
• Need more help?

You're thinking you're doing the right things but are you really sure? Are you employing a tactic or technique that is actually taking you in the wrong direction?

Who is This Episode For:

If you want to optimize what you're doing for your health and fitness goals, this one's for you!

Key Moments:

1. Do you even know you're sabotaging yourself?
2. "Just wait"
3. "Perfect"
4. "Motivation"
5. "More is not better"
6. "Tracking" but not like you think
7. Start today

You're experiencing sub-par results? Maybe you're regressing? Maybe you've hit a plateau. No matter what, here are 6 things you can do to improve your results starting TODAY.

Who is This Episode For:

Someone with limited time, mental bandwidth, and prefers simple [actionable] items to get more for their health and fitness effort.

Key Moments:

1. Food tracking (maybe not what you think)
2. Protein, protein, and more protein
3. Take a walk
4. The s-word
5. Intensity
6. Gratitude

Things are getting warmer and that means more cookouts, more parties, more time at the lake. Those things mean more food and more drink. How in the world do you stick to your goals now?

Who is This Episode For:

If you're someone who enjoys being social, or you just have a lot of social things going on when things get warm, here are some strategies you can use to stay on track.

Key Moments:

1. Skipping meals
2. Hydration
3. Slowing down
4. Taking ownership + the 80/20 rule
5. Social connections
6. Pick your proteins
7. "No"

There is no doubt that being a parent with a career makes things very challenging. Well, our goal is to provide you solutions to make things very doable and very effective.

Who is This Episode For:

Have children? Have a career you're focused on? Want to achieve certain weight, health, strength, or fitness goals? This one's for you!

Key Moments:

• I am that guy
• 2 main issues
• Let's break it down further (the 6 struggles)
• What are some solutions? Here are 5
• If you're going to do it, you need to do it
• Additional guidance

It's great to have goals. It's great to have motivation. But what about the times when things slow down, or it's cold outside, or you simply don't feel like doing it. Enter: process goals.

Who is This Episode For:

You're someone who just started working out and want to clear a little more of a path? Maybe you're someone who's been working out for a while and want to find a new means of staying the course to your ultimate goal? This is the topic for you!

Key Moments:

1. How can focusing on this specific type of goal make your path to your goals better?
2. Outcome goals
3. Process goals
4. Rubber meets the road
5. Some homework for you (because why not?)

What is the #1 challenge you will encounter during your weight loss journey? Why aren't you losing weight? Let's check it out!

Who Is This Episode For:

You've struggled to lose weight and keep it off? You are currently on a weight loss journey? Well, listen in and take action!

Key Moments:

1. You don't have a clear plan
2. Let's define what a "plan" is in this context
3. The elements of a good plan for losing weight and dropping body fat
4. Your workout plan
5. Your nutrition plan
6. Your means of tracking
7. All together now!

You have questions - we have answers. In this episode, we answer 8 more of the most commonly asked questions in CrossFit, strength training, or anything else health and fitness related.

Who Is This Episode For:

Are you brand new to exercise or CrossFit? This is for you. Are you someone who has been doing it for a while but struggle with continually making improvements? This is also for you. And everybody in between.

Key Moments:

1. "Will lifting weights make me bulky?"
2. "Do I have to lose weight to start CrossFit?"
3. "How often should I workout to see results?"
4. "Why don't I lose weight even though I'm working out?"
5. "What is the best way to improve my cardio?"
6. "How do I stay motivated?"
7. "How long will it take to see results?"
8. "How do I avoid injuries?"

You should workout twice per week if... You should workout five times per week if... What does your number of workouts per week say about you?

Who Is This Episode For:

Maybe you're a beginner and you want to start off smartly. Maybe you're more advanced but are hitting plateaus. Either way, here are some things that you might find that fit you a bit better.

Key Moments:

1. Prioritizing yourself
2. What 2 sessions per week says about you
3. What 3 sessions per week says about you
4. What 4 sessions per week says about you
5. What 5 sessions per week says about you

Avoiding burnout is vital in maintaining the long-term changes you are searching for (and working for). Here are 3 things that you should avoid and what to do about them if you're already doing them!

Who Is This Episode For:

This is for all. You are not immune to burnout even, and sometimes especially, if you're an experienced trainee. If you've been working out for 3 months, 3 years, or 3 decades... consider these things.

Key Moments:

1. The 3 things to avoid to stave off burnout
2. The 3 things you can employ to keep your results long-term
3. What a professional is actually here to do
4. If nothing else...

We take 10 of the most commonly asked fitness/nutrition related questions and we answer them. Have you asked one of these before?

Who Is This Episode For:

You might think you need to be a beginner for these. Not at all! As an intermediate or advanced person, you might have made these mistakes before. I know we have!

Key Moments:

1. "How do I get started with working out?"
2. "What's the best type of exercise for losing weight?"
3. "How long should my workouts be?"
4. "How often should I workout each week?"
5. "Should I do cardio or strength first?"
6. "How do I avoid gettin bored with workouts?"
7. "How do I stay motivated to workout?"
8. "What should I eat before/after a workout?"
9. "How long will it take for me to see results?"
10. "What's the best way to recover from a workout or a week of workouts?"

Ask 5 people and you'll get 5 different answers on what the ideal training schedule is. There's a lot that goes into it but let's investigate.

Who Is This Episode For:

New to training? This is for you. Intermediate? For sure! Advanced. You'll get something out of this too.

Key Moments:

• For your consideration
• Big picture suggestions
• Myth busting
• Tracking + is your current training working?
• Commit + move forward

Are you an excuse maker? Are you a complainer? Here are some things to think about and some actions to take to make good on your goals in 2025!

Who Is This Episode For:

The New Year just passed. This means resolutions. This means "National Quitter's Day." This means if you've struggled with achieving your health and fitness goals, this episode is for you.

Key Moments:

• Just a preface
• Life is hard, you don't have to remind me
• Training is hard, so what do you do about it?
• Acknowledge
• Prioritize
• Who are you spending time with?
• Focus
• What is your boulder?
• Brain dump
• Take action. Period

IL is a good energy to have around, he works hard, and he gives people just the appropriate amount of [fun] grief to make it fun! Tune in and hear from one of our amazing clients!

Who Is This Episode For:

This episode is two people -- first, the individual who has been on the cusp of trying something new to better themselves. Second, for the individual who needs another kick in the butt to see the results you're working for!

Key Moments:

• Almost 2 years + banter
• "What brought you here?"
• The tangible results + FOMO
• "Did you have any fear about coming into a CrossFit gym?"
• "Jason the great!"
• Getting compliments for results of his hard work or getting tired of hearing about CrossFit?
• How to live longer
• "It's not easy otherwise everybody would be doing it"

You are leaving results on the table if you are not tracking your workouts. In today's discussion, we are going to dive into why you should track your workouts, how they optimize the results of your efforts, and why you're stunting your progress if you don't.

Key Moments:

• Bodybuilding, powerlifting, Olympic weightlifting, CrossFit, whatever...
• Here's why you're stunting your progress
• Tracking helps by...
• "I just like to workout. Working out is my favorite so I don't need to track anything"

Pat E has been one of our OG members. He is hard working, goofy, and so fun to be around. Take a few minutes and listen in on his story and

Key Moments:

• When did you start CrossFit? And why did you get started in the first place?
• "Just try it..."
• Where did the Iron Hero CrossFit logo come from?!
• Scaling up + FOMO
• "I didn't want to take any medication..."
• "It gets in your blood and you really want to do it"
• Did you know he's 70?
• Look ahead or be surprised with the workout?
• "I have to learn how to swim before I take swim lessons?"

Today we're discussing injury, working out, and why you should continue to work out in spite of It. After 25+ years of working out, I've had my fair share of problems and have thoughts to share with you!

Key Moments:

• "I stayed at a Holiday Inn Express last night"
• My experience + my recoveries
• Why injuries happen
• Is the training environment safe?
• Physical vs psychological pain
• Why you shouldn't stop training
• Debunking ice as a recovery modality
• Who do you see if you need an expert's help?

Today we're talking beginner mistakes. Now, the title says "beginner" but sometimes I make these mistakes. Then again, I might still be a beginner. Here are things to avoid and the solutions to improve them and get to your goals more efficiently.

Key Moments:

• The warm up + the cooldown
• Weight vs form
• Overtraining vs under recovering
• Realistic vs unrealistic goals
• The common mantra for the masses
• Are you dehydrated?
• Stress management
• Who should you compare yourself to?

We have had the fortunate opportunity to share some time with Raz. She has been a long time member with us and is always a positive light for our 9am classes!

Key Moments:

• When did you start CrossFit?
• What made you make the leap into doing CrossFit?
• Did you know about CrossFit before beginning?
• Were you nervous to start?
• What do you like about Iron Hero?
• What would you say to the 2017 Raz to get her to go and try it?
• Learning movements + getting good!

Today we're talking accountability. Accountability, and consistency, are a great asset to you than motivation. Here are 10 things you can add to increase the likelihood that you will hit your goals for the long-term.

Key Moments:

• Support system
• Your phone
• A trainer or coach
• Stickers
• Social media (not what you think)
• Progress pics
• Measurements
• Quarterly meetings
• Your "why"
• Workout buddy

Today we're taking you back to the beginning as I share the journey that led to the creation of Iron Hero CrossFit. This episode dives into my personal story and the purpose behind starting a gym.

Key Moments:

• Introductions
• The skinny kid
• I started strength training
• I don't know what I'm doing (bro days)
• College + "the heck do I do now?"
• Mentors + learning
• Not happy + what now
• My dad as a beacon for moving forward
• Planning + secrets
• Pulling the trigger
• Doing the dumb things + getting better