3 Peaks Strong

Follow 3 Peaks Strong
Share on
Copy link to clipboard

Welcome to the 3 Peaks Strong Podcast Join us as we journey connecting the mind, body & spirit, in our community, & beyond.

Mel Smith


    • Mar 20, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 27m AVG DURATION
    • 55 EPISODES


    Search for episodes from 3 Peaks Strong with a specific topic:

    Latest episodes from 3 Peaks Strong

    You Were Never Meant To Fit In

    Play Episode Listen Later Mar 20, 2025 26:37


    How to navigate the cycle of shrinking back because of the opinions and thoughts of others! You were meant to stand out, not fit in. You were meant to believe in yourself, regardless if anyone else believes in what your called to do! Join us today as we dive in deeper to steps you can take to work on your unique gifts and begin the process of standing taller no matter who is standing with you!

    Breaking Free From Chronic Stress Part 3 (Final) - Your Spirit

    Play Episode Listen Later Mar 14, 2025 25:50


    Have you lost your joy, or your purpose? Do you feel consistently bogged down with all life is stacking on you and you just feel crushed? Life does have times of stress, but it doesn't need to define you, and make you loose your way. Join us today as we dive into how chronic stress can affect your spirit and hear ways to rejuvenate to break free once and for all!

    Breaking Free From Chronic Stress Part 2 - Your Body

    Play Episode Listen Later Mar 7, 2025 34:09


    How is your body impacted by chronic stress? Are those just aches and pains or has inflammation of your body risen because the internal stress has just taken over. Learn in today's episode what chronic stress can do to your body, and gain some tips on how to start your healing journey!

    Breaking Free From Chronic Stress Part 1: Your Mind

    Play Episode Listen Later Feb 28, 2025 31:31


    What does chronic stress "actually" do to your mind. Today we dive into what happens in the actual brain with long term chronic stress and how YOU can start taking your life back!

    Remembering When "He's" Show'd Up, How To Show Up For YOU!

    Play Episode Listen Later Feb 12, 2025 26:02


    Lessons learned when frustrations and chaos are crowding in around you, when you've done all you know how to do! When you don't give your self a plan B, you will always figure out how to get it done!

    Does The World Around You Impact Your Emotions?

    Play Episode Listen Later Feb 5, 2025 21:18


    How to address the feelings of out of control and stress and get your peace back when you've become a prisoner to external changes!

    Is YOUR belief in YOURSELF stronger than the DOUBT of OTHERS?

    Play Episode Listen Later Apr 12, 2024 23:20


    Do you surround yourself with others who sharpen you? Or do the words and actions of others cause you to doubt your passions, dreams, or goals? If our belief in ourself is stronger than the doubt that may come from others who may not be looking at your best interest, we can handle the negative that may come our way!

    What LEGACY Are YOU Leaving?

    Play Episode Listen Later Apr 5, 2024 26:02


    Have you ever thought about how your mood, words, and actions affect others? Whether it's in relationships, family, kids, business, remembering how our actions and habits can affect not only us, but those around us. What we do in this moment, in this life, how we react and proceed forward in life leaves a legacy positive or negative. How do YOU want to be remembered?

    The Secret to What's Holding You Back From Taking Action!

    Play Episode Listen Later Feb 23, 2024 20:55


    Are you tired of not moving forward? Wonder why you don't seem to be able to take that next step on something you had vision for? On today's episode of 3 Peaks Strong Podcast, we dive into how we can take action toward those goals, regardless of what they are in health, relationships, life or fitness, and what the root cause of inaction is from!

    WHY AM I NOT LOOSING WEIGHT?? Secrets Tips Revealed!

    Play Episode Listen Later Feb 18, 2024 27:53


    Why am I not loosing weight?? It's the question that comes up in our world every day. It's not a one size fits all situation but we have some amazing tips that can help you get on the right track and make LASTING changes!

    IT ALWAYS STARTS WITH A THOUGHT: How changing your thoughts can change your life!

    Play Episode Listen Later Feb 9, 2024 19:39


    Dive deeper into small steps you can take right now, to make the BIGGEST impact of your life.... It all starts with what you think, and turns into what you believe, which in turn becomes your destiny! Listen to sustainable steps to bring awareness and make the necessary changes to impact your life!

    Are You On YOUR OWN Calendar??

    Play Episode Listen Later Feb 2, 2024 13:26


    What does YOUR calendar look like? Is it packed full with work, family, chores, sports schedules?? Do you find yourself ANYWHERE on that schedule? Or do you end up being an after thought? Have a listen today as we dive deeper into the importance of prioritizing YOU!

    How to Battle the "ALL OR NOTHING" Mentality!!!

    Play Episode Listen Later Jan 26, 2024 15:27


    It's New Years... The Gyms are full, motivation is high and all is well for healthy habits and living...UNTIL... it's not! New Years Resolutions only last about 2 weeks and as soon as "LIFE" happens, so ends progress. So how does one battle that go hard and then hit the breaks mentality? In today's podcast we tackle the "All or Nothing Mentality" and give you 3 steps to making long term changes for ANYTHING you're working on!

    WHAT WE'RE LEARNING DURING QUARANTINE EPISODE 41

    Play Episode Listen Later Apr 21, 2020 29:20


    Join us as we chat about the lessons we are learning during this COVID 19 Quarantine; the good and the not so good.

    TIPS FOR KEEPING THE QUARANTINE 15 OFF - EPISODE 40

    Play Episode Listen Later Apr 21, 2020 31:23


    Need some tips to help you get things under control during this crazy quarantine crisis? Let's keep that extra weight and stay healthier than ever before!

    BECOMING UNBREAKABLE DURING TIMES OF GLOBAL CHAOS - EPISODE 39

    Play Episode Listen Later Apr 14, 2020 35:24


    We all deal with stress differently, but a global pandemic can truly test every ounce of your being. Join us as we chat about becoming unbreakable during one of the most challenging times of your life.

    THE BIG PICTURE OF NUTRITION - STAYING OUT OF THE NURSING HOME EPISODE 38

    Play Episode Listen Later Mar 5, 2020 32:30


    Can what you eat really make a difference in the long term? Like when we're older? Listen as we talk about some interesting statistics on nutrition, demographics, and disease and keeping us healthy over the long term.

    CAN A MORNING ROUTINE REALLY MAKE A DIFFERENCE? EPISODE 37

    Play Episode Listen Later Mar 3, 2020 25:45


    Join us in this episode as we chat about our morning routines and how they can make or break our day and productivity!

    HOW TO HAVE A FIT MINDSET IN A CRAZY WORLD! EPISODE 36

    Play Episode Listen Later Feb 19, 2020 26:17


    Life happens and it isn't always pretty. Here is some perspective to how we get our bearings straight to having a more positive mindset in a crazy world!

    HOW TO MAKE YOURSELF A PRIORITY - EPISODE 35

    Play Episode Listen Later Feb 13, 2020 25:00


    Do you struggle making yourself a priority in life? Join us today as we dive in deep to give you tips on how to start making a little more focus on helping YOU be a priority!

    IS CARROT CAKE A VEGETABLE? (THE 800 GRAM VEGGIE CHALLENGE) EPISODE 34

    Play Episode Listen Later Jan 31, 2020 22:29


    Today on 3 Peaks Strong Podcast show we dive in deep to talk about real problems we face in our society getting enough healthy food. Listen as we given you some easy tips to add more healthy veggies to your diet without breaking the bank.

    WHAT NUTRITION COACHING ISN'T? EPISODE 33

    Play Episode Listen Later Jan 15, 2020 31:58


    Ever wonder what a Nutrition Coach does? Or how they can actually help you get where you want to be healthy wise? Join us today as we tackle some important topics in nutrition and lay out a foundation for how YOU can take that first step toward making changes nutritionally.

    CROSSFIT KIDS & CHANGING YOUNG LIVES - EPISODE 32

    Play Episode Listen Later Dec 18, 2019 11:17


    CrossFit Kids has been so much fun, for not only the youth, but our amazing Coach Melissa Irvine! Join us as we chat with her on her program, and her passion for helping our youth!

    REFLECTING 2019 - ESPISODE 31

    Play Episode Listen Later Dec 11, 2019 36:49


    Have you heard the saying, "You don't know where your going unless you know where you've come?" Or something like that? Today on 3 Peaks Strong we reflect back on 2019, the good and the not so good so we can plan ahead for the new year just around the corner. Join us to learn some valuable tips as we reflect on our own journey's.

    JUST DO IT ANYWAY FRIENDS - EPISODE 30

    Play Episode Listen Later Dec 4, 2019 28:24


    Do you know your why for doing things? Like why you workout, why you want to be healthy, or why you push through? We all have struggles and stuff that comes up that can sway us from reaching our goals. But without a why that junk can stop us in our tracks. Listen as we talk about some hard truths on "DOING IT ANYWAY", no matter what tries to stop you!

    WHY ARE PEOPLE FEARFUL OF JOINING A GYM? EPISODE 29

    Play Episode Listen Later Nov 13, 2019 27:48


    Whether it's a traditional gym, cycle studio, or a CrossFit facility, we dive in deep to chat about what keeps people from joining a gym?

    OUR BIGGEST STRUGGLES IN CROSSFIT - COACHES GET REAL EPISODE 28

    Play Episode Listen Later Nov 6, 2019 11:35


    We get real, and transparent sharing some aspects of our journey. Join us as we share our biggest struggles in CrossFit.

    SETTING LIMITS IN LIFE EPISODE 27

    Play Episode Listen Later Oct 30, 2019 19:19


    Do you struggle to set limits for yourself? Join us as we chat about limits, how to set them, and when!

    WHAT HAPPENS IF YOU FAIL YOUR GOALS? EPISODE 26

    Play Episode Listen Later Oct 23, 2019 19:13


    Ready for some truth bombs? In this episode, Coach Mel & Coach Nina dig into what truly happens if you FAIL? Take a listen!

    TIPS FOR MANAGING TIME - EPISODE 25

    Play Episode Listen Later Oct 16, 2019 34:38


    Are you getting everything you want done? Do you find yourself saying, "I just don't have time for..." Join us as we talk about time and how to balance and manage it.

    FALL 2019 HAPPENINGS AT 3 PEAKS! EPISODE 24

    Play Episode Listen Later Oct 9, 2019 16:39


    It's Fall and we've got so many things going on at 3 Peaks! Join Coach Mel & Coach Nina as we chat about what's going on this Fall at 3 Peaks!

    HOW DO YOU EAT AROUND WORKOUT? EPISODE 23

    Play Episode Listen Later Sep 25, 2019 33:05


    Ever wonder if you should or shouldn't eat before a workout? Or maybe what you should eat after? Helpful tips to help you stay energized before during and after your workouts.

    SO WHAT'S A "STUDENT ATHLETE OF THE MONTH?" EPISODE 22

    Play Episode Listen Later Sep 18, 2019 12:02


    Ever wonder what a "student athlete of the month" is? Or what we think about when choosing one? Take a listen as we go through our thought process in highlighting our athletes.

    TRAVELING SMARTER - EPISODE 21

    Play Episode Listen Later Sep 10, 2019 31:11


    In need of some tips for how to handle traveling? Whether it's business or fun, our 3 Peaks Strong Podcast this week gives you some useful ideas from mobility, nutrition, and exercise, to help you come back from your trip feeling so much better!

    SEPTEMBER PULL-UP CHALLENGE - EPISODE 20

    Play Episode Listen Later Sep 4, 2019 10:49


    Progress is the name of the game and our September Pull-up Challenge is all about that! Hear more about it! We all have to start somewhere and are a work in progress! Let's get intentional!

    OUR FALL NUTRITION CHALLENGE: The Spark that Starts Momentum - EPISODE 19

    Play Episode Listen Later Aug 28, 2019 15:58


    Registration for our Fall Back to Nutrition Challenge is almost live and we wanted to share some super helpful tips to encourage you on your nutrition journey. This challenge will be the Spark that starts momentum...if you'll let it.

    WHEN IS PERSONAL TRAINING THE BEST ROUTE TO HELP REACH GOALS? - EPISODE 18

    Play Episode Listen Later Aug 21, 2019 32:21


    So you wanna make strides forward? Need help with something technique based? Need to build a better basis of strength so you can reach goals? Personal Training is a great place to work on YOUR individual needs and goals to help you have a better rate of success long term.

    OVERDOING IT IN ALL AREAS OF LIFE (NOT JUST TRAINING) EPISODE 17

    Play Episode Listen Later Aug 15, 2019 30:57


    How do you know if you are overdoing it? What's the difference between "overtraining" "overreaching" and "overdoing it"? What steps do we take if we are overdoing it and how to keep moving forward in all aspects of life.

    SETTING S.M.A.R.T. GOALS AND WHY WE NEED THEM - EPISODE 16

    Play Episode Listen Later Aug 8, 2019 32:39


    Are goals really needed? And how do we make "SMART" goals that will actually help us make progress forward in all aspects of life?

    TOP GROCERY STORE TIPS - EPISODE 15

    Play Episode Listen Later Jul 31, 2019 22:37


    We love simple, doable foods that fit our budget and our taste buds. Learn some of our grocery store top picks and how they can help you in your nutrition!

    Knowing Your Why For Working Out EPISODE 14

    Play Episode Listen Later Jul 24, 2019 21:29


    Why do you work out? It's a solid question that each of us have our own answers for. Unfortunately sometimes we don't take time to really think about our why. We base our reasons on why we work out on what society, past behavior or negative old mindsets have taught us or deem favorable. Join us as we dig deep into the WHY of working out and how it can truly impact your long term health.

    EXPLORING THE ENNEAGRAM WITH MELANIE WIDMER - EPOSIDE 13

    Play Episode Listen Later Jul 18, 2019 33:36


    It's not just a number or another personality test. It's actually a tool that we can use to look in a little deeper and learn more about ourselves, how we relate to others, or how we don't. Being aware is key toward growth in any area of our lives and today we talk about some basic concepts to get a feel of what the Enneagram truly is, not just what we "think" it is. Mind, Body, Spirit, we're all about helping the whole person become more whole and grow toward their full potential. Show Notes: Here are some links to some great resources Melanie discussed today to give you a starting point toward learning more. Enneagram Institute - Descriptions Sleeping at Last Podcast Enneagram Test The Enneagram Journey Podcast Typology Podcast - Ian Cron Road Back to You - Book & Link to Podcast

    WHAT DOES "LISTEN TO OUR BODIES" REALLY MEAN? EPISODE 12

    Play Episode Listen Later Jul 10, 2019 38:44


    Coach Nina & Mel break down what it means to listen to your body in fitness. So many things add to our overall well-being and livelihood whether it's our nutrition, sleep, stress, mobility, hydration and even rest, our bodies are amazing vessels and we need to pay careful attention to them if we are thinking about the longevity.

    NUTRITION MYTHS ADDRESSED EPIOSDE 11

    Play Episode Listen Later Jul 3, 2019 47:37


    There is so much information out there about nutrition how to's, quick fixes, and big promises. Today we address some common myths and give some grounded feedback on how to approach nutrition to make lasting change that helps you meet your long term objective.

    BEING COMFORTABLE WITH THE UNCOMFORTABLE - EPISODE 10

    Play Episode Listen Later Jun 26, 2019 36:19


    Growth comes when we leave our comfort zone. It only takes making the first step to try. Learn more on how to get "comfortable" with being "uncomfortable"

    "CREATING" BALANCE - EPISODE 09

    Play Episode Listen Later Jun 19, 2019 24:31


    Everyone talks about balance, and the struggle in finding it. However, maybe there is a way to "create" balance in your life that can become more impacting on other aspects of life, mind, body & spirit. Join us as we chat through the struggle of balance and where creativity plays a vital role in our lives.

    COACHES QUICK FIRE QUESTIONS (1) EPISODE 8

    Play Episode Listen Later Jun 19, 2019 55:10


    You have questions? We have answers! Whether they are pertaining to us as individuals or personal opinions on an array of subjects. We dive in to some awesome questions to help you get to know a little more about us and what we think, as well as give you helpful suggestions!

    THE DANGER OF COMPARISON EPISODE 07

    Play Episode Listen Later Jun 12, 2019 42:17


    Comparison is the thief of true joy. Join us as we discuss real life comparison issues and how to regain focus back. to help you succeed. Whether it's a workout, nutrition, relationships, appearances, comparison is all around us. We have some tips to help you focus on you!

    WHY NUTRITION IS FOUNDATION FOR US! EPISODE 06

    Play Episode Listen Later Jun 6, 2019 23:14


    Hear some real thoughts on how Nutrition has played a huge role in how we feel and are able to embrace life.

    TIPS FOR SUMMERTIME SUCCESS- Episode 05

    Play Episode Listen Later May 29, 2019 34:48


    How to keep your priorities and goals in check during summertime! Don't let all your hard work go out the window just because the sun shines.

    MEET COACH NINA! LEARN MORE ABOUT HER HEART FOR COACHING & PASSIONS! EPISODE 04

    Play Episode Listen Later May 22, 2019 32:25


    She loves miniature things, and LOVES to help people reach their goals! Join us as we learn more about Coach Nina's fitness journey!

    Claim 3 Peaks Strong

    In order to claim this podcast we'll send an email to with a verification link. Simply click the link and you will be able to edit tags, request a refresh, and other features to take control of your podcast page!

    Claim Cancel