Afterburn Afterhours

What truly separates people who wish from people who win? The answer might surprise you – and it has nothing to do with natural talent or formal education.Most of us struggle with the nagging feeling that we're behind, underqualified, or missing some crucial advantage needed for success. The truth? You already possess everything required to excel. This episode reveals the final five traits (plus a bonus) that require zero talent but yield extraordinary results when consistently applied.Attitude emerges as perhaps the most powerful trait, controlling nearly 90% of life's outcomes. As we explore this concept, we draw a surprising parallel between attitude maintenance and personal hygiene – both require daily attention and profoundly affect how others respond to you. We share vulnerable stories about times when our attitudes either rescued or wrecked important situations, proving this principle through lived experience.Passion similarly transforms performance, carrying you through periods when motivation inevitably falters. But what happens when your fire dims? We offer practical strategies for rekindling passion when things feel repetitive, drawing from our experiences in fitness, business leadership, and personal challenges. You'll discover why people inherently follow those who genuinely care – both about themselves and those they lead.The conversation takes a deeper turn when discussing coachability, revealing the psychological barriers that prevent many from receiving feedback effectively. Through candid stories of hard feedback that changed our trajectories, we demonstrate why those resistant to coaching ultimately limit not just their growth but their leadership potential.The podcast culminates in examining how preparation makes you "dangerous" in the most positive sense and why choosing joy daily creates the foundation for all other success traits to flourish. Each concept comes alive through relatable examples, honest reflections on our mistakes, and practical applications you can implement immediately.Listen now to discover how small, daily choices about your attitude, passion, coachability, effort, preparation, and joy create the difference between merely wishing for success and actually achieving it. The power has been within you all along – this episode shows you how to tap into it.

The difference between average performers and unstoppable achievers often has nothing to do with talent, education, or special skills. Instead, it comes down to mastering a set of fundamental behaviors that cost absolutely nothing but deliver extraordinary results.This episode dives deep into the first five of ten traits that require zero talent but make all the difference in your success trajectory. We explore how being consistently on time isn't just about punctuality—it's about respect and reliability that speaks volumes before you say a word. We examine work ethic as the differentiator that allows some people to achieve remarkable results regardless of natural aptitude, and why effort remains entirely within your control even when everything else feels out of reach.The conversation takes a fascinating turn as we unpack how your body language silently communicates confidence, engagement, and authority. From crossed arms to phone distractions, these nonverbal signals create impressions that can either strengthen or undermine your effectiveness. Perhaps most compelling is our discussion of energy—that intangible quality that either elevates everyone around you or drains the life from rooms you enter.Through personal stories and practical examples, we reveal why these fundamental traits matter more than talent in nearly every arena of life. Whether you're building a business, leading a team, or simply trying to become the best version of yourself, mastering these zero-cost behaviors creates a foundation for success that transcends natural ability or specialized knowledge.As you listen, consider which of these areas presents your greatest opportunity for growth. What single trait could you focus on improving this week? The beauty of these success factors is that they require no special circumstances—just your decision to raise your standards and commit to consistent practice. Join us next week as we complete this powerful framework with the remaining five traits that make ordinary people truly unstoppable.

Faith and Heath explore the rise of boutique fitness and why people choose specialized studios over big box gyms despite higher prices.• Boutique studios offer curated aesthetic experiences with signature scents, lighting, and high-end equipment• Members choose community over convenience, valuing personalized attention and accountability• Premium pricing serves as a commitment device, making people more likely to attend consistently• Studios are evolving from workout spaces into lifestyle brands and social hubs• Franchisees often don't realize they're buying a sales business with low margin for error• Industry shifts include smaller group training formats and integration of wellness/recovery modalities• Data analytics and technology innovation are driving smarter business decisions• Building the right team culture is crucial—"energy vampires" must be removed quickly• Boutique fitness is not a fad but a fundamental shift in how people approach their fitness journeysVisit your local boutique studio to experience the difference in community and results for yourself.

The worlds of fitness and medicine are colliding in unprecedented ways. Gyms now offer IV drips and weight loss medications like Ozempic, while wellness clinics promote fitness alongside medical treatments. But should these worlds merge, or are we losing something essential in the process?We dive deep into this controversial topic, examining the shift from fitness as joyful movement to fitness as medicalized intervention. Drawing from personal experience in both industries, we unpack the business model behind these offerings – the high-margin recurring revenue versus the operational complexities of having medical directors and proper protocols. The ethical considerations are equally important: at what point do we cross from selling breakthroughs to selling shortcuts?For fitness professionals, this trend creates an identity crisis. Many entered the field to help people develop sustainable, enjoyable fitness habits – not to facilitate pharmaceutical interventions. We discuss the risks of blurring professional boundaries, the potential liability concerns, and whether the traditional gym experience centered around community and personal growth risks being overshadowed by a clinical, results-at-any-cost mentality.Looking ahead, we consider both best and worst-case scenarios. Could these partnerships help address obesity rates while educating people about sustainable health habits? Or might we discover long-term negative effects from these medications, create a generation of malnourished individuals, and potentially eliminate the need for personal trainers altogether?Have questions about weight loss medications or want to discuss this topic further? Reach out to Faith via DM for guidance or a connection with our trusted functional medicine doctor who can help you navigate these complex decisions.

Aaron Hind, CO-Founder of FitAid, shares the evolution of his functional beverage company and their innovative approach to natural, performance-supporting supplements. We explore how the company created a new category of beverages in 2011 and has continued to lead with clean, effective formulations while expanding into essential supplements.

The vacation dilemma hits us all – do you abandon your fitness routine completely or stress about missing workouts while trying to relax? We tackle this common challenge head-on, sharing our tried-and-tested approaches from 15 years of traveling together.From the best hotel gyms (including the surprisingly well-equipped Gaylord in Orlando) to portable workout options that actually work, we break down how to maintain consistency without sacrificing enjoyment. Those resistance bands Heath packs everywhere? They've become his vacation salvation, offering quick 15-20 minute workouts that keep his routine intact while still leaving plenty of time for relaxation. Meanwhile, Sarah prefers adventure-based movement, turning exploration into exercise through hikes, beach walks, and even surfing lessons.The conversation takes a practical turn when we discuss nutrition strategies for travelers. Airport food challenges, restaurant navigation tactics, and the reality of alcohol calories (spoiler: those five daily vacation drinks add up to approximately 7,000 extra calories per week) are all addressed with realistic solutions. Our approach isn't about deprivation – it's about making mindful choices that let you enjoy vacation treats without completely derailing your progress.Perhaps most valuable is our post-vacation reset strategy, helping you transition back to normal life without losing momentum. From immediate grocery shopping to reestablishing sleep routines and even our game-changing tip about handling vacation laundry before you return – these practical habits make all the difference in maintaining long-term consistency.Whether you're planning a summer getaway or traveling for work, these strategies will help you find that sweet spot between enjoyment and maintaining the healthy habits you've worked so hard to establish. What's your vacation fitness strategy? We'd love to hear your stories and approaches!

The language we use around food reveals a troubling cultural obsession. Have you ever caught yourself saying "I was good because I didn't eat that cupcake" or "I was bad this weekend because I had pizza"? This powerful episode peels back the layers of how we've assigned moral value not just to food, but to ourselves based on what we eat.We dive headfirst into the origins of the "clean eating" movement, tracing its evolution from the early 2010s when documentaries, fitness influencers, and tribal diet communities began reshaping how we think about nutrition. Rather than promoting actual health, many of these approaches began selling identities – ways to belong – rather than sustainable nutrition principles.The consequences can be severe. Extreme restriction often leads to binge-eating cycles, social isolation when meals become stressors instead of connectors, and an unhealthy relationship with food that affects mental wellbeing. Through personal stories, including experiences with competitive bodybuilding, we reveal how even "healthy" approaches can backfire dramatically.But there's a better way forward. Discover the practical power of the 80/20 approach, why adding protein might be more effective than eliminating food groups, and how to develop boundaries rather than restrictions around eating. We explore why a flexible structure focused on consistency trumps short-term perfection every time.Whether you've struggled with food guilt, avoided social events because of dietary restrictions, or simply want a healthier relationship with eating, this episode provides the perspective and practical tools to break free from food morality and build sustainable nutrition habits that nourish both body and mind.

Struggling with fitness fatigue as your New Year's momentum fades? You're hitting the notorious three-month wall where motivation naturally declines. The solution isn't finding more motivation—it's understanding how to replace motivational bursts with sustainable systems.In this practical episode, we dive deep into James Clear's powerful concept that getting just 1% better each day compounds to 37 times improvement over a year. We break down the critical difference between motivation (which works like a short-lived firework) and discipline (which burns steadily like a candle). For those caught in the all-or-nothing trap, we offer a refreshing perspective on how small daily improvements create lasting change without the burnout.We share five simple strategies anyone can implement immediately: adding 1,000 daily steps, incorporating an extra protein-rich meal, swapping carbs for vegetables in one meal, adding a 30-minute workout weekly, and going to bed just 15 minutes earlier. These small shifts require minimal time investment but yield powerful cumulative results.The conversation explores why accountability matters more than willpower, how to track progress without becoming obsessive, and why your success doesn't depend on fancy equipment or hours in the gym. Whether you're just starting your fitness journey or need to recalibrate after hitting a plateau, these practical approaches will help you build sustainable habits that last far beyond the initial motivation phase.Ready to transform your approach to fitness? This episode provides the blueprint for turning small, consistent efforts into remarkable long-term results. Your fitness journey isn't about perfection—it's about progress, one small improvement at a time.

The fitness industry is thriving, yet countless gym owners find themselves stuck, overwhelmed, and unable to scale their businesses effectively. This candid conversation tackles the five devastating mistakes that consistently derail fitness entrepreneurs—and provides clear, actionable solutions to transform your business.First, we explore the exhausting trap of wearing too many hats. When you're frantically switching between coaching, marketing, cleaning, and accounting roles, you're performing each at only a fraction of your potential. Rather than trying to do everything yourself, we outline which revenue-generating positions to prioritize first and explain why the "best version of you" isn't the one trying to do it all.Marketing challenges plague even established gyms, especially when there's no systematic approach beyond collecting referrals. We reveal why planning at least a quarter ahead is crucial and share practical marketing calendar strategies to ensure consistent lead generation year-round—so you're never caught off-guard during slow seasons.Perhaps most critically, we confront the widespread issue of underpricing in the fitness industry. You'll discover why competing on price actually communicates low value to potential clients and how to confidently charge what you're worth. As we explain, "If you're the cheapest option, you're telling people you're the least valuable option"—a mindset shift that transformed our own business.The discussion then shifts to team development, showing why investing just one hour weekly in leadership training can save countless hours in recruiting and hiring. Through our real-world experience managing multiple locations, we demonstrate how culture truly does "eat strategy for breakfast."Finally, we debunk the dangerous myth that more locations automatically mean more success. Before expanding, you must determine whether your current success stems from personal touch (which can't be replicated) or scalable systems. One exceptional gym has unlimited earning potential—but a second poorly-managed location can sink your entire operation.Whether you're contemplating opening your first gym or already managing multiple locations, these insights will help you avoid costly mistakes and build a sustainable, profitable fitness business that doesn't lead to burnout. Ready to transform your approach? Connect with us through forgeaffortitude.com to discuss your specific business challenges.

The fitness industry is booming with options on every corner, but behind the energy of packed classes lies a stark reality: running a successful fitness business requires much more than exceptional coaching skills. In this candid exploration of fitness entrepreneurship, we unpack the critical mindset shift needed to transform from passionate trainer to effective CEO.Drawing from our combined decades of experience both as gym owners and franchise operators, we reveal why so many fitness professionals struggle with this transition. The harsh truth? When you open a fitness studio, you're not just opening a training facility – you're launching a sales business with a fitness product. Understanding this distinction changes everything about how you operate.We identify three common pitfalls that derail fitness business owners: excessive focus on training while neglecting business systems, inability to delegate effectively (hello, burnout!), and the dangerous habit of relying on walk-ins and referrals without a strategic marketing plan. The "Field of Dreams" approach – build it and they will come – simply doesn't work in today's competitive landscape.For those ready to elevate their business thinking, we offer practical first steps like dedicating just two hours weekly to working ON your business rather than IN it. Simple tactics like observing your operations, conducting local market research, and revisiting your core purpose can dramatically shift your effectiveness as a leader. Building a team culture where your values genuinely guide hiring and accountability creates an environment where employees take ownership.Whether you're a solo trainer considering your own space or a franchise owner managing multiple locations, this episode provides the foundational mindset shifts necessary for sustainable success. The passion that drove you to fitness can flourish even more when supported by effective business practices.Are you ready to stop being just a coach and start being the CEO your fitness business needs? This episode is your first step toward that transformation.

We're taking our first break since rebranding to Forge and Fortitude, offering a perfect opportunity to explore our most valuable episodes from the past few months. Instead of releasing new content this week, we highlight previous conversations that provide substantial value spanning fitness mindset, business leadership, and personal transformation.• Rose Hankins discussing Twisted Dough's protein desserts and her experience on Gordon Ramsay's Foodstar• Our podcast rebrand from Afterburn After Hours to Forge and Fortitude• Michael Antonelli exploring Healthgevity supplements and innovations• Why consistency produces lasting results despite being "boring"• Dr. Caroline Fletcher breaking down peptides and alternatives to GLP-1s• Strategies for successful resolutions and avoiding common pitfalls• Andrew Coleman Smith's remarkable body transformation documentary• Kathleen Ferguson addressing the fitness industry staffing crisis with Coach360• Dan McGee on navigating leadership boundaries when building teams• Nate Green's "Suck Less, Do Better" approach to personal growth• Kyle McDowell's "Begin with We" team-building philosophy• Simple steps to push past fitness plateaus• Answers to the most common fitness questions we receiveMemorial Day is just 11 weeks away - the perfect timeframe to commit to your fitness goals if you need a fresh start. Please comment, rate, review and follow our podcast, and send us your topic suggestions via Instagram DM.

You asked, and I'm answering! In this special Q&A episode, we're diving into all things fitness and wellness from breaking through plateaus to maximizing your workouts and building sustainable healthy habits.We'll be tackling questions like:What's the most important thing for beginners in fitness?How do you stay motivated when progress stalls?Should you track every calorie, step, and heart rate zone—or is it overrated?What's the best way to train if you only have 20–30 minutes a day?What's one underrated habit that can make a huge difference in overall wellness?Whether you're new to fitness or a seasoned athlete, this episode is packed with practical tips, myth-busting, and motivation to keep you moving forward.Hit play, and let's get into it!

Our conversation highlights how small, intentional actions can lead to significant personal growth and a more balanced life.As we lace up our running shoes and prepare for half marathons, the journey back to the racecourse is filled with excitement and caution. We unpack strategic training methods to build endurance while avoiding injuries, setting realistic goals that evolve with our fitness levels. Whether your aim is weight loss, muscle gain, or simply pushing past your limits, we explore sustainable approaches that favor long-term success over short-lived achievements. Through relatable examples of adjusting calorie intake and embracing incremental challenges, we explain how the body adapts to stressors, advocating for a flexible and enduring fitness journey.With an upcoming race on the horizon, the spirit of preparation is in full swing. From crafting the perfect motivational playlist to the anticipation of shared victory moments, we dive into the mental and physical readiness required for race day. Expect humor and a touch of light-heartedness as we ponder over race hats and the joy of experiencing the event with loved ones. Whether you're a seasoned runner or a fitness newbie, our candid chat is bound to inspire, motivate, and perhaps even coax you into joining us at the starting line.

In a compelling discussion, we delve into the transformative principles of effective leadership with Kyle McDowell, author of "Begin With We." Through personal anecdotes and practical insights, we explore techniques for fostering collaboration, setting expectations, and authentic relationship-building within teams.• Celebrating wins: The role of small victories in building confidence • The journey of leadership: Kyle's transition from corporate America to principle-based leadership • The ten principles of "Begin With We": Foundations for a supportive environment • Importance of setting expectations for behavior: Creating clarity in team dynamics • Toxic leadership traits to avoid: Identifying habits that undermine effectiveness • Vulnerability in leadership: The power of authenticity and connection • Practical advice for new business owners: Engaging and empowering teams • Call to action for leaders: Embrace purpose-driven leadership for lasting impact

Ever wonder how a blue-collar worker transitions into a thriving online fitness entrepreneur? Join us as we unravel this inspiring journey, starting with the gritty world of amateur MMA fighting and the art of weight cutting. Our guest, Dustin Lash, shares his insights from the frontlines of fitness coaching, shedding light on the pivotal moments that pushed him online. Learn how the financial strain of in-person training nudged him to explore hybrid business models and marketing strategies, leading to an unexpected but rewarding career switch.In a world where online fitness coaching has exploded, discover the evolution of marketing strategies over the past decade. We dive into how the COVID-19 pandemic swiftly heightened the demand for flexible fitness solutions, sparking innovation in an otherwise saturated market. We'll explore the power of personalization, from sending high-protein recipe guides to potential clients to engaging them with heartfelt video messages. These unique approaches not only differentiate you but build authentic connections in a digital age where human touch is often overlooked.For those hungry to learn about effective business systems and client engagement, expect an enlightening discussion on nurturing potential leads and leveraging efficient backend processes. We'll challenge the misconception that more social media followers equate to success, emphasizing the value of quality connections over sheer numbers. Dustin also shares his favorite social media strategies tailored for fitness coaches, including the playful tradition of "Wacky Wednesday." Thanks for tuning in to Forge of Fortitude Fitness Podcast, where every story and strategy brings you closer to achieving your own fortitude.

What if the key to success is simply striving to suck less and do better? Join us for an inspiring conversation with bestselling author Nate Green as he shares his journey of resilience and purpose, drawing insights from his book "Suck Less, Do Better." Through enlightening stories and practical advice, Nate explores how overcoming adversity and setting ambitious goals led to building thriving businesses. Discover the parallels to Jesse Itzler's "Living with a Seal" and gain fresh perspectives on the transformative power of personal growth.Ever feel bogged down by comparison in the business world? We tackle the challenges of staying focused amidst the noise of social media and the perceived successes of others. Reflecting on the early days of entrepreneurship, we emphasize the importance of perseverance and self-belief, revealing how long-term success is about dedication and pacing rather than quick wins. Through candid anecdotes, we highlight the pitfalls of misleading portrayals and offer grounded advice for young professionals eager to carve out their own path.Setting "stupidly ambitious" goals isn't just a motivational slogan—it's a strategy for real growth. We delve into how redefining routines and aiming for seemingly unreachable targets can shift mindsets and spark tangible achievements. From adjusting workout habits to theming years with transformative words, we discuss how these strategies have led to personal breakthroughs and broader impacts. Explore the magic of the "outcome equation" and learn how programs like Built Unstoppable can guide you towards achieving your most ambitious aspirations. Embrace this opportunity to transform your mindset, set clear boundaries, and foster a strong support system on your journey to success.

The episode delves into the essential qualities of effective leadership, emphasizing selflessness, communication, and boundary-setting. Dan McGee shares insights from his extensive experience in the Marines and FBI, highlighting how leaders must prioritize self-care to lead effectively in challenging times.• Importance of selflessness in building strong teams • Challenges faced by leaders in the wake of COVID-19 • The significance of establishing personal boundaries • Addressing communication across generational differences • Reflections on leadership styles and adaptability If you are a leader looking for support, visit danatleaderfirstcoaching.com to explore how Dan can help you navigate your challenges.

Join us for an inspiring conversation with Kathleen Ferguson, the visionary CEO and founder of Coach360. Kathleen opens up about her personal journey from a personal trainer to a leading figure in the fitness industry, spurred by a poignant personal tragedy that shaped her mission to empower others through coaching. Her encounters with industry icons Peter and Kathy Davis were pivotal, providing guidance and inspiration as she navigated her path to success. Kathleen also shares her insights on maintaining an active lifestyle in Northern Florida's chilly climate, reflecting on our recent discussion with Andrew Coleman and his thought-provoking documentary.We tackle the pressing issue of burnout in the fitness industry, drawing on Kathleen's experience to highlight the importance of pacing and developing a broad skill set. New trainers, eager to make their mark, often find themselves overextended, and we explore strategies for sustainable growth. Kathleen emphasizes the gap in business training within current certification programs and the initiatives aimed at equipping trainers with essential business acumen. By understanding these principles, trainers can retain clients and grow their businesses, ultimately fostering a thriving career in fitness.Our discussion underscores the transformative power of coaching and the irreplaceable value of human connection. From adapting coaching styles through life experiences like motherhood and aging, to recognizing the impact of Femtech on women's fitness, Kathleen's vision for Coach360 shines through. This media platform is dedicated to empowering coaches and connecting them with opportunities that align with their values. By fostering a community-driven approach and reducing job turnover, Coach360 aims to elevate the quality of coaching and positively impact consumer health. Tune in to learn how passion, adaptability, and human touch define success in this dynamic industry.

January is a time for reflection and renewal as we transition into 2025. This episode discusses our transformative experiences in 2024, including professional changes, personal growth, and lessons learned. We emphasize the importance of embracing change and offer a challenge centered on the R.E. theme for the new year.• Reflection on major life changes in 2024 • The significance of embracing change and growth • Launching a new business and the challenges it entails • The rebranding of the podcast for broader impact • Introduction to the R.E. theme: reignite, redefine, reconnect, resilience • Encouragement to set meaningful, manageable goals for 2025 • A mini challenge for listeners to take action this week

As we usher in 2025, we're thrilled to embark on a fitness journey filled with excitement and inspiration. Have you ever wondered how personal stories of transformation can spark your own motivation? Join us as Faith gears up for the Gate River Run, her ambitious 9.3-mile race in Jacksonville, while Andrew Coleman Smith returns to share the creative process behind his latest fitness documentary. Together, we dive into the themes of motivation, the crucial role of rest days, and the power of sharing our personal stories with the world, all through the lens of a supportive fitness community.We also uncover the creativity and joy found in crafting fitness content, with a spotlight on Orange Theory workouts. Imagine finding a fitness home that welcomes you with open arms, thanks to its inclusive coaching and diverse class offerings. From the dynamic challenges of the Orange 60 to personal insights on balancing indulgence with fitness goals, we explore how structured workouts and community support can transform your fitness journey. Learn how embracing your unique story and sharing it with others can create meaningful connections and inspire personal growth.This episode is a celebration of "aha moments" that drive us to change, an exploration of the emotional tapestry of weight loss, and a conversation on embracing mental and emotional vulnerability. We highlight the mental shifts that accompany physical transformation and the profound impact of understanding and balancing nutritional advice. From our favorite treats to the exhilaration of intense workouts like the "tornado" class, we share the ups and downs of our fitness adventures. Join us in this engaging dialogue, where personal growth, community support, and the joy of storytelling come together to redefine our approach to wellness.

Navigating the complexities of setting effective New Year's resolutions is the focus of our latest discussion, revealing why so many of us fall short in achieving our goals and how we can avoid those pitfalls in the coming year. We explore the significance of setting specific goals, creating actionable plans, and finding accountability to conquer the inherent challenges of the resolution-setting process.• Discussing reflections from a holiday trip and workouts • Importance of changing your environment for motivation • Common pitfalls of New Year's resolutions • The significance of setting specific and realistic goals • Exploring the issues of motivation and reliance on willpower • Addressing the problem of the all-or-nothing mentality • Practical strategies to avoid failure in resolutions • The need for accountability and support in goal achievement • Promoting the idea of setting standards versus resolutions • Sharing tips for long-term success and consistency in achieving goals.

This episode dives into the world of GLP-1 medications and their role in weight loss and functional medicine. Our guest, Caroline Snelwar-Fletcher, explains the mechanisms of GLP-1s, their benefits, potential side effects, and the importance of a comprehensive approach to health, emphasizing sustainable lifestyle changes through nutrition and exercise rather than relying solely on medications.• Discussion on expectations for the new year and personal fitness goals • Introduction of guest expert Caroline Snowworth-Fletcher • Exploration of the transition from traditional to functional medicine • Overview of GLP-1 agonists and their mechanisms • Breakdown of the three main types of GLP-1s: Semaglutide, Tazepatide, and Retatotride • Comparison of benefits and side effects of each GLP-1 medication • Importance of maintaining muscle mass during weight loss • Discussion on nutrition and hydration needs for GLP-1 users • Recommendations for supplements to enhance health • Addressing cravings and support for transitioning off GLP-1s • Alternative medications and peptides in weight management

Ever wonder how the magic of consistency could transform your life? Join us on the Forge and Fortitude Fitness Podcast as we kick off the holiday season with a festive spirit and a touch of nostalgia. Our dear friend Jeremy Oliver joins us, and together we reminisce about our frosty Christmas adventures in Asheville and swap stories from our early days at Gold's Gym. We're heading to the mountains this year, braving the chilly weather with excitement and anticipation, ready to create new memories and share our insights on the journey through the fitness industry.In this episode, we explore the intricate tapestry of our careers, from navigating the rough waters of a pandemic at Orange Theory to the exhilarating experience of being part of an IPO at F45 Training. As the Vice President of Operations at Perspire Sauna Studio, I've gathered a trove of experiences that highlight the power of dedication and strategic management in the wellness industry. Listen in as Jeremy and I discuss how habitual consistency and resilience have been the backbone of our professional growth, even as we've crossed paths with celebrities and embraced cutting-edge fitness trends. The heart of our conversation lies in the art of balancing dedication with the need for variation to stay motivated. Together, we delve into personal anecdotes and actionable strategies for setting and maintaining accountability in your goals, whether personal or professional. From understanding different motivational triggers to maintaining productivity through environmental changes, we touch on practical ways to keep the momentum going. As you tune in, discover the secrets to not just fitness success, but a holistic approach to life's challenges, all wrapped up in holiday cheer and the warmth of friendship.

Michael Antonelli, founder and CEO of Healthgevity, unveils the next frontier in health optimization with oral peptides and bioactives. Join us as we explore the myriad ways these innovations are reshaping how we think about longevity and gut health, offering groundbreaking potential for athletes and anyone aiming to enhance their daily healthspan. Discover the unique peptide stack featuring BPC-157, KPV, and PEA, which promises to revolutionize how we address pain, inflammation, and gut health through their powerful regenerative effects.Faith, my wife and new co-host, brings her refreshing insights to the table, introducing her upcoming online coaching venture designed to transform lifestyles through nutrition and daily habits. Together, we tackle the often-overlooked nuances of probiotic use, emphasizing the need for ID-verified, DNA-sequenced strains supported by human studies. How can the gut's health be restored effectively post-COVID, and is inundating it with probiotics the best strategy? We delve into these crucial questions, aiming to provide clarity in the complex world of gut health.As we navigate the expanding universe of health supplements, we shift our focus to NAD and its vital role in mitochondrial health and energy. Our innovative Cardio NAD formula, featuring the unique NAD3 ingredient, is at the forefront of combating vascular aging. Transparency in the supplement industry is critical, and we discuss the significance of trademarked ingredients versus the pitfalls of proprietary blends. The episode closes with a glimpse into PeptiStrong, a revolutionary peptide for muscle health discovered through AI, underscoring the promising path forward for longevity and wellness.

Ever wondered how a chance meeting at the YMCA could lead to a flourishing fitness business and podcast? That's exactly how our journey began, resulting in a partnership in both life and business with my wife, Faith, now joining me as co-host. We're rebranding the Forge & Fortitude Fitness Podcast with a fresh perspective, blending fitness, mindset, and resilience. Faith's experience and her understanding of my attention deficit challenges add a dynamic layer, ensuring our conversations remain engaging and insightful. Together, we'll dive into our story of navigating career transitions, breaching non-compete clauses, and the communication chasms bridged by our shared experiences.Our early days managing a gym taught us invaluable lessons about fostering community through initiatives like BroFit and FitChix, where both men and women strengthen together. As we transitioned from single studio management at Orange Theory Fitness to franchise ownership, the journey was marked by growth, leadership challenges, and the unforeseen turbulence of a global pandemic. Each pivot included reflections on leadership, adaptability, and balancing personal endeavors with professional responsibilities.This episode also introduces our transformative online fitness platform, born from a desire to break free from traditional gym constraints. Through our Balanced Boundaries & Breakthroughs Fitness Program, we offer the 3B method as a tool for sustainable success, focusing on balancing fitness, relationships, and personal growth. As we explore the digital space, we're focused on expanding horizons with mindset and habit coaching. Hosting this podcast with Faith allows us to draw from our own shared life experiences, offering listeners authentic insights and inspiration for living intentionally and achieving personal breakthroughs. Join us on this vibrant journey as we share stories, lessons, and the drive to live a fulfilling life.

Ever wondered what it takes to catch the eye of Gordon Ramsay without even applying? Meet Rose, the trailblazing founder of Twisted Dough, who found herself unexpectedly thrust into the culinary spotlight as a contestant on Ramsay's "Food Stars." Experience her exhilarating journey from the initial surprise of being chosen to the rigorous vetting process, and the unique challenges of running her thriving healthy dessert business from afar. Rose opens up about her passion for innovation, sharing notable milestones like developing a new protein formula and expanding her business, all while maintaining her niche in the market.Get a backstage pass to the high-stakes world of reality TV, where Rose faced off against fierce competitors in pursuit of culinary glory. Discover how she navigated the intense dynamics of the show, learned from the legendary Ramsay himself, and found her stride amidst the pressure. Despite the challenges, including a birthday double elimination, Rose emerged with newfound skills, lasting friendships, and a personal victory, showing us all what resilience and determination look like.Join us as Rose takes us through the evolution of Twisted Dough, embracing rebranding and innovation to steer her business toward a sweet future. Learn about the art of crafting seasonal holiday treats, the strategic journey toward FDA certification, and the critical role of customer relationships in growing a loyal fan base. Whether you're an entrepreneur, a fan of reality TV, or simply a lover of delicious, healthy desserts, this episode is packed with insights and inspiration that you won't want to miss.

Imagine investing in a stock that offers lifelong benefits—this is what prioritizing health, gratitude, and reliability can do for you. Discover how setting a bedtime, choosing healthier food options, and committing to daily movement aren't just small changes, but powerful habits that can transform your life. We explore these ideas through personal stories and insights, emphasizing how being reliable not only earns the trust of others but also deepens your trust in yourself. And when it comes to gratitude, we highlight its role in fostering resilience during life's toughest moments.But that's not all! We're stepping into a new season with exhilarating changes and incredible guests. Next Monday, we're thrilled to chat with Rose, the dynamic CEO and founder of Twisted Dough, as she shares her exciting journey, including her experience on Gordon Ramsay's "Food Stars." Following Rose, we'll bring you insights from innovators in the supplement industry, primed to spark your curiosity and inspire change. Our dedicated community has been our backbone, and with your support, we're eager to unveil these promising transformations together.

Uncover the mindsets that turn aspirations into achievements as we dissect the power of action and resilience. Ever wondered how a simple change in your goal-setting approach could lead to unstoppable progress? With the SMART goals framework as our compass, we share personal insights on breaking down big dreams into small, actionable steps. You'll hear how discipline and consistency can propel you through the toughest days, proving that the mantra "consistency beats intensity" isn't just a catchy saying but a genuine path to success. From planning productive movement sessions to mastering meal prepping, we explore how intentional actions can redefine your journey toward your goals.Networking and mentorship might just be the hidden forces behind success, and we dive into our experiences to show you why. Picture this: 157 people on a connect call, each with the potential to be your next mentor or source of inspiration. I recount a moment of serendipity, where a simple idea shared during a chat with a dance studio owner sparked new motivation. This episode is a testament to the power of staying open to learning from unexpected places. As we reflect on these stories, we'll underscore the importance of clear goals, unwavering commitment, and the invaluable role mentorship plays in shaping successful paths. Don't miss out on these transformative insights that set the stage for our upcoming discussion on the final mindsets of successful people.

Ever wondered how embracing gratitude and a growth mindset can transform your life? Join us on Afterburn After Hours as we explore these powerful themes, inspired by personal milestones from the rollercoaster of 2024. We share heartfelt stories, including saying goodbye to a cherished pet and the heartwarming chaos of welcoming a new puppy. Plus, a memorable journey to Costa Rica reminds us to cherish simple, tech-free joys. As Thanksgiving approaches, we encourage you to reflect on gratitude, perhaps sparking a new tradition at your holiday table.In this episode, we also uncover how stepping beyond comfort zones and taking smart risks can catapult your personal growth and success. Through lessons from Orangetheory Fitness, we draw parallels between fitness challenges and life's unpredictable hurdles. By adopting a beginner's mindset and focusing on problem-solving over complaining, you can break through plateaus and stagnation. We'll dive into key mindsets of successful individuals, offering actionable insights to revitalize your lifestyle and fitness journey. Get ready to embrace growth, outsmart challenges, and take calculated leaps towards success.

What happens when holiday cheer meets the grit of personal growth? Picture this: six unique Christmas trees, each with its own story, transforming our home into a personal winter wonderland. From the heartwarming ceramic snowflakes passed down by Faith's grandmother to the vibrant anticipation of family gatherings and nostalgic holiday films, we're setting the stage for a joyful season. But it's not all about decking the halls; we're diving into the art of starting when it's hard—it's about turning daunting beginnings into stepping stones for resilience and change.Ever wondered how to push through life's tougher moments? We're sharing insights on how to tackle challenges head-on by reframing them as opportunities. Think of a run with Faith, where mental strength carried us through physical hurdles, teaching us that resilience is just a mindset shift away. By focusing on progress over perfection, you can forge new habits and embrace growth. As the year wraps up, let's explore how changing our perspective can unlock possibilities, ensuring that you're not waiting for the perfect moment, but creating it. Join us as we celebrate the festive season and the powerful journey of starting anew.

Remember the thrill of playing football in a Pennsylvania blizzard or the warmth of gathering for Thanksgiving feasts filled with once-a-year delights? This year, my wife Faith and I are taking on the role of hosts, blending old family recipes with unique dishes, and embracing new traditions like participating in a local 5K Turkey Trot. Thanksgiving is not just a feast; it's a celebration of gratitude for movement, family, and the loyal audience that has been with us for nearly three years. We invite you to explore how you can start your own traditions and embrace the joy of activity and gratitude.Amidst the hustle of life, finding rhythm can be a struggle, especially in challenging times. Despite falling behind on our "Start When It's Hard" series, we're thrilled to announce an upcoming episode with a returning guest on November 25th. Our conversation emphasizes the importance of establishing routines during tough periods, building resilience, and making adversity an ally. From daily walks to simple rituals, we discuss how these habits lay the groundwork for stability and provide a rewarding sense of control when life becomes more predictable.Drawing inspiration from James Clear's "Atomic Habits," we explore the notion of finding stability through daily rhythms. These small, consistent actions can transform chaos into calm, much like a football team finding its game rhythm. Whether it's reading a few pages or engaging in brief activities, maintaining these rhythms helps you stay grounded. We share personal strategies for crafting a sanctuary amidst chaos, allowing you to disconnect and find peace. Join us as we equip you with techniques to navigate life's unpredictability and eagerly anticipate sharing more insights in our series' upcoming third installment.

Ever wonder what makes Hell Week 2024 an unforgettable adventure? Join me as we celebrate the spirit of commitment and creativity that defined this year's event, spotlighting the hard work of our incredible teams, coaches, and studios. Alongside this celebration, I delve into the hiccups with the new corporate ordering system that led to frustrations around t-shirt orders—trust me, it wasn't our studio staff's fault! By sharing standout workouts like "The Animal," "The Climber," and "The Swimmer," I hope to reignite your passion for pushing boundaries and inspire you to take on challenges fearlessly.Picture a morning routine that begins at 3:35 AM—sounds intense, right? But it's this commitment to self-care that equips me to juggle overseeing 12 locations and supporting a vast team. Let's debunk the myth that taking time for yourself is selfish; instead, see how it empowers you to thrive amidst life's chaos. With the holiday season upon us, there's no better time to reflect on the importance of self-investment and the courage to start new ventures, even when they seem daunting.Resilience isn't just a buzzword—it's a journey of triumphing over adversity. Through the lens of my personal story about launching a gym in trying times, discover how setbacks can become stepping stones to building mental and emotional strength. This episode marks the beginning of a series named "Start When It's Hard," inviting you to embrace life's challenges as opportunities for growth. Let's commit to beginning each day with the intent to overcome and create small victories that pave the way for bigger successes.

Picture this: you're racing against time alongside your workout companions, heart pounding as you strive to outpace a horde of zombies. That's the thrilling scene as we conclude the epic journey of Hell Week in this explosive finale. We've crafted a dynamic 3G team workout experience, mixing treadmill sprints, rowing, and weight challenges, all designed to make you feel like a true survivor. Whether you've been dedicated from day one or just jumping in now, this is your chance to embrace the spirit of teamwork and test your limits. The goal? Defeat four or more zombies and prove yourself as a Hell Week conqueror!As we wrap up October and look forward to the festive season, it's time to celebrate your hard-earned Hell Week survivor status. You've pushed through eight days of intense workouts, and now it's time to flaunt that achievement with pride. Wear your Hell Week shirt as a badge of honor, whether it's at a holiday gathering or while handing out Halloween candy. Together, we've overcome the ultimate fitness challenge, and this episode is a tribute to the camaraderie and perseverance that got us here. Here's to you, our fearless participants—until next time, savor the victory and bask in the glory of your hard work!

Can you outlast the Regenerator? Brace yourself for "Back with a Vengeance," where Hell Week warriors face their fiercest foe yet. Embark on a grueling 23-minute treadmill challenge, as you race against time and your limits. Runners and joggers aim for up to three miles, while power walkers target 1.5 miles. As you navigate this intense session, our coaches will guide you through strategy options, whether it's maintaining a steady pace or progressively amping up your speed. It's not just about endurance; it's about conquering the unexpected assaults from the relentless zombie attacks that promise to take your workout to the next level.On the weight floor, prepare for an "Unload, Load, and Explode" circuit designed to push your strength and stamina. This segment combines the versatility of TRX straps, the power of dumbbells, and the explosiveness of bodyweight exercises in a high-stakes environment. With surprise zombie attacks lurking, you'll need to stay agile and adaptable. Set your personal goals across green, orange, red, and the ultimate purple Hell Week levels and strive to defeat the Regenerator zombie. The finish line is near, and with focus and determination, victory is within your grasp.

Gear up and get ready to scale new heights as we take on day six of our Hell Week series with the formidable "The Climber" workout challenge. Ever wondered how you can transform your grip strength into a powerhouse of endurance? Today, we promise that you will learn how to maintain a steady pace through unpredictable treadmill inclines and conquer a demanding weight floor routine. This episode isn't just a test of physical prowess; it's about building mental tenacity as you step up to the challenge, quite literally, with exercises like the two-minute step-up with knee raises while wielding dumbbells.Join us for a thrilling push against the limits of your endurance, where the mission is to embrace the burn and emerge victorious. On the treadmill, you'll face a series of randomized inclines and durations designed to push your limits, while on the weight floor, it's all about stepping up and holding firm. Feel your forearms ignite as you hold those dumbbells high. Whether you're a seasoned Orange Theory veteran or just starting your journey, today's episode offers insights and motivation to crush "The Climber" and prepare for the final ascent to day seven. Let's unite our inner strength and climb together!

Ever wondered what it takes to outpace a swift swimmer zombie? Brace yourself for the thrill of Hell Week's Day Five, where teamwork meets endurance in a high-stakes rowing adventure. Get ready to synchronize your strokes and follow the lead of your captain in a dynamic 14-minute rowing workout. As we glide through distances marked by buoys, ranging from 1,000 to over 4,000 meters, you'll learn the art of energy management and coordination. This episode is loaded with practical tips to ensure you and your teammates remain in perfect harmony, before embarking on an individual challenge that will test your limits.Beyond the rowing machines, we guide you through a robust total body strength workout on the weight floor, coupled with exhilarating treadmill sprints. It's a total-body workout with a twist, designed to keep things fresh and engaging. As we conclude this session, keep in mind the importance of camaraderie—supporting one another is key to defeating the swift swimmer and claiming your victory. Whether you're rowing, sprinting, or lifting, today's focus is on collaboration and pushing through together as a team. So, strap in and let the synergy propel you forward.

Unleash your inner beast and discover how animal-inspired movements can transform your workout and elevate your fitness game. Are you ready to tackle the intensity of Hell Week with our beast mode workout? Join us as we guide you through an exhilarating tornado-style session, designed to push your limits and keep you on your toes. With four blocks of treadmill and rower challenges, you'll be racing against the clock—and a metaphorical animal zombie—to accumulate those vital splat points and ignite your core strength.Get ready for fast-paced transitions and a workout that demands maximum effort. We'll break down how to conquer each block with precision, ensuring you not only match but exceed your previous performance. From bear crawls to Hell Week's unique animal-influenced exercises, this episode is packed with motivation and strategies to help you emerge stronger. So gear up, escape the beast, and rack up your daily target of 12 splat points, all while having a blast. Let's conquer Hell Week together and live to fight another day!

Can you outrun a sprinter zombie? Get ready to find out as we dive into day three of Hell Week with a heart-pounding challenge that promises to make you faster, more reactive, and explosively powerful. This episode, dubbed "As Fast As You Can," puts the spotlight on our favorite workout format—the run row. Picture it: increasing your treadmill speed and boosting your rower explosiveness in a self-paced environment that feels like a race against the undead. You'll learn how to switch off the noise from the outside world and immerse yourself in the adrenaline-fueled thrill of competition, mastering each step and stroke along the way.But that's not all! The weight floor brings a dynamic twist with coach-led drills designed to keep you agile and strong. Expect the unexpected as random exercises break the routine and test your adaptability. We've also spiced things up with a partner dynamic that sets a unique pace, blending teamwork with strategy. Whether you're navigating incline challenges or pacing intricacies, this session offers a perfect blend of intensity and camaraderie. Lace up your sneakers, bring your A-game, and let's sprint past those sprinter zombies together—Hell Week just got a whole lot more exciting!

Prepare to outsmart the walker zombie by mastering strategic movement and timing! Discover how pacing and intensity become your secret weapons as you adjust your speed on the treadmill and rower to keep one step ahead of the undead. Picture yourself orchestrating a symphony of speeds, where running fast when the zombie is distant and slowing down as it nears forms your ultimate survival tactic. This episode promises to transform your workout into a thrilling game of cat and mouse, complete with a coach's guidance to keep you on your toes as the walker zombie creeps closer.On the weight floor, we shift focus to full-body strength and the importance of controlled tempo. It's all about using slower, deliberate movements to build muscle and fortify your body for any impending zombie encounter. Learn how to harness the power of eccentric motion to strengthen not just your muscles, but your resolve. With every beat of this intense workout, you'll be preparing yourself for the unexpected while embracing the exhilarating challenge of day two of Hell Week 2024. Tune in, stay alert, and get ready to defeat the walker zombie with poise and power!

Get ready to elevate your workout game and crush the jumper zombie! Discover how to outmaneuver this high-flying foe with heart-pounding speed jumps and explosive moves that will leave you feeling unstoppable. Whether you're leaping on the treadmill or powering through dynamic exercises on the weight floor, we've tailored strategies and modifications to match your impact level and maximize your performance.Join us as we unleash the secrets of day one in our Hell Week odyssey, where transitioning to the rower becomes your ultimate test of leg drive and explosive power. We dive deep into expert tactics for maintaining intensity, ensuring you stay motivated and energized. This episode is your ultimate guide to jumping your way to victory, setting the tone for an exhilarating and transformative Hell Week experience. Your journey to defeating the jumper zombie starts now—let's make every jump count!

Ready to conquer Orange Theory's Hell Week with confidence and flair? Join us as we navigate through the "Undead Training Camp," where every day brings a new challenge against metaphorical zombies. We promise you'll walk away with expert tips on conserving energy, managing sugar cravings, and optimizing hydration to ensure peak performance throughout this thrilling eight-day event. With a community spirit that rivals any blockbuster zombie flick, prepare to be inspired by stories of camaraderie and triumph, all while donning your best undead attire!Gear up for an experience like no other as we unravel strategies to tackle the "energy vampire" and ward off those pesky "sugar zombies" and "dehydration walkers." Our comprehensive guide offers practical insights into nutrition, hydration, and the power of a "battle buddy" to keep you motivated. We'll also emphasize the importance of tapering workouts ahead of Hell Week and share anecdotes on avoiding burnout with active recovery. Embrace the fun, embrace the challenge, and let's make Hell Week 2024 a celebration of fitness, resilience, and community!

Ever faced the challenge of staying committed to your fitness goals amidst life's chaos? Discover the strategies to maintain momentum even when motivation wanes. As we gear up for Orangetheory's much-anticipated Hell Week, the importance of experience over merchandise is emphasized, despite the mixed reactions to this year's non-traditional shirts. We also reflect on the recent storms affecting Florida and neighboring states, sending love and strength to those impacted.Maintaining a fitness regime can feel insurmountable when dealing with a packed schedule, injuries, or simple boredom. Join us as we explore the delicate balance between flexibility and consistency in workout routines, sharing personal stories that reveal how to navigate these common pitfalls. From the therapeutic value of exercise to the necessity of consulting specialists for injuries, we examine how adapting our routines and setting short-term goals can lead to long-term success, particularly in the context of Orange Theory workouts.Our journey through this episode is not just about individual growth but also about the exciting future of our podcast community. With ambitious plans for 2025, we're thrilled to continue this journey together, building on the incredible support we've received so far. Let's continue to share, engage, and grow, as we work towards reaching new heights. Your involvement is crucial, and we can't wait to see where this path takes us all!

Have you ever felt like a "loser" in your fitness journey, despite the effort and dedication? I open up about my own struggles with motivation, especially after pausing the use of a metabolism-tracking device, and how it affected my dietary discipline. You'll hear about my strategies for reigniting motivation, the importance of consistency, and why tracking progress is crucial. Together, we'll explore the emotional rollercoaster of fitness, where even the smallest victories can reignite your passion for maintaining a healthy routine.From recognizing the fine line between burnout and fatigue to setting realistic goals, this episode is packed with insights to help fuel your fitness journey. Learn why having high-achieving accountability partners can make a world of difference, and how being intentional with your nutrition can prevent the pitfalls of overindulgence during the busy fall season. Whether you're seeking out community support or looking to enhance your nutrition priorities, my personal stories and tips aim to inspire and guide you toward achieving your own fitness milestones.

What if you could unlock your maximum potential by simply tweaking your mindset? In this enlightening episode of Afterburn After Hours, we celebrate the recent Dry Tri event and look ahead to the regional Dry Tri for OTF 904 on September 28th. With the OTF National Convention now open to members, we delve into the heart of what drives success—mindset. Drawing from Angela Duckworth's "Grit," we dissect the difference between enthusiasm and endurance, revealing how a resilient mindset is key during life's toughest challenges.But what about the habits that shape our daily lives? Inspired by James Clear's "Atomic Habits," we share practical tips on how small, consistent improvements can lead to monumental success. From setting out workout clothes the night before to placing alarms away from your bed, we show how strategic planning can create a ripple effect of positive habits. Lessons from Timothy Galloway's "The Inner Game of Tennis" add another layer, demonstrating the importance of repetition and focus in mastering both physical and mental skills.Ever felt like quitting when things get tough? David Goggins' "Can't Hurt Me" teaches us that most people quit at just 40% of their true capacity. By pushing past this mental barrier, you can unlock greater potential. This episode highlights the importance of mental resilience and purpose, especially in fitness and business. We discuss how understanding the deeper meaning behind your goals can fuel perseverance and how attaching a growth mindset to small but purposeful habits can lead to lasting success. Join us as we gear up for the week ahead and the approaching holiday season, armed with strategies to build a bulletproof mindset.

Ready to crush the Dry Try Challenge? Unlock the secrets to peak performance with our latest episode, where we break down this grueling fitness test into actionable steps. Discover how to dominate the 2,000-meter row by maintaining a steady pace and controlling your breathing. We'll also help you shift your mental focus to remaining meters instead of overall time, so you can avoid mental fatigue and boost your confidence.In the second half of the episode, we dive into strategies for high-repetition workouts and treadmill runs, especially during the final stretch of the challenge. Learn how to break down large rep counts into smaller, manageable chunks to keep your motivation high and mental strain low. We emphasize the importance of consistent pacing and controlled breathing on the treadmill to help you find—and sustain—your running groove. Whether you're aiming for a top finish or just looking to complete the Dry Try, we'll guide you on how to enjoy the experience and push your personal limits. Join us and get ready to surprise yourself with your endurance and resilience!

Ready to reignite your fitness journey after a summer break? This episode promises to get you back on track with invigorating stories and practical advice as we transition into fall. We'll kick things off by celebrating your marathon month achievements and dive into the excitement surrounding the upcoming OTF Dry Try event. Hear about my personal goals and the emotional highs and lows of the challenge to inspire your own participation, whether you're a first-timer or looking to up the ante.As the autumn leaves fall, it's a prime time to reset and reevaluate your fitness goals. I'll share how the change in seasons and the return to school schedules create a natural rhythm for establishing new routines. Drawing from my own fitness journey, we'll talk about the crucial steps of taking inventory of what's working in your current regime and making the necessary adjustments. This season is all about preparation and setting yourself up for success—think of it as your own fall fitness audit.Balance and moderation are key themes as we ease back into our routines. We'll explore the benefits of starting slow with just a few workouts a week and incorporating a mix of classes to keep things interesting. From outdoor activities like hiking and running to setting non-negotiable workout days, I'll offer tips on maintaining consistency and enjoying fall festivities without derailing your progress. Stay motivated with accountability challenges and workout buddies, and get pumped for upcoming events like Dry Try and Hell Week. This fall, let's refocus and make strides towards our fitness goals together!

Have you ever been inspired by the relentless dedication of Olympic athletes? This episode takes you through the mindset needed to set and achieve lofty fitness goals, blending traditional lifting with long-distance running ambitions. Learn how tales of extraordinary athletic achievements can fuel your personal fitness journey and the hurdles of maintaining cardiovascular health in a sedentary job. We're also diving into how the stories of Olympic champions can propel you toward your seemingly impossible goals.Consistency and daily discipline are the cornerstones of long-term success, and this episode underscores their importance. Hear how repetition and preparation are not just critical in athletics but also in business, drawing wisdom from legends like Tom Brady and John Wooden. We also cover the emotional neutrality needed during competitions, the courage to overcome fears, and the importance of appreciating the hard work behind others' success. Whether you're looking for fitness inspiration or personal growth insights, this episode offers a wealth of motivation and practical advice to keep you moving forward.

Have you ever wondered what it's like to leap from the fitness world to managing a bariatric surgery clinic? Join us as Cassie returns to share her remarkable journey, revealing the challenges and rewards of her career transformation. Discover how she navigated the intricacies of insurance and shifted her approach to understanding client motivations. Cassie's candid reflections on personal growth and the obstacles she faced will inspire anyone contemplating a major career change.In a delightful twist, we celebrate Cassie's recent engagement and her hilarious tales of adapting to country life. From learning quirky regional phrases to the heartfelt and creative proposal story, this chapter is packed with laughter and joy. Hear about the adventure of choosing the perfect engagement ring and how Cassie blended intimate moments with family celebrations, making her engagement truly special.Our chat wouldn't be complete without diving into our health journeys. Cassie opens up about going gluten-free and the positive changes she's noticed, while I share my own experiences with cutting out dairy and gluten. Bonding over our love for sweet treats, we discuss delightful dairy-free alternatives and homemade protein ice cream experiments. Plus, Cassie's latest baking escapade with chocolate chip pumpkin muffins promises more delicious recipes in the future. Wrapping up with practical tips and personal stories, this episode is a must-listen for anyone on a similar health and wellness path.

Unlock the secrets of a resilient mind with Xenia Kachur, the co-founder and CEO of Mindio, as she shares her transformative journey from a debilitating concussion to groundbreaking brain health insights. This episode of Afterburn After Hours is packed with Xenia's personal revelations about merging ancient remedies and modern therapies, like acupuncture to achieve remarkable cognitive recovery. Get ready for an enlightening conversation that promises to equip you with valuable tools for boosting brain health.Join us as we navigate the complex intersections of neurology, psychology, and psychiatry, and discuss the innovative approach behind Mindio, a fitness center designed to enhance brain function. We'll delve into the robust methodologies like interval training and cold therapy that are making waves in the mental clarity and physical health realms. Plus, we tackle the real-world challenges of entrepreneurship, especially in pioneering fields, and the importance of market education and client relationships.Discover how the collaborative journey of writing a book can bring vital information on brain health and inflammation to a broader audience. We'll explore the gut-brain connection, lifestyle choices that prioritize brain health, and the effectiveness of sleep tracking devices like the Oura Ring. Don't miss out on this treasure trove of actionable insights for better brain health and cognitive recovery.

Are you ready to unlock the secrets to effective fat loss while indulging in your favorite seasonal treats? Join me as I reminisce about my Western Pennsylvania roots and share my love for everything pumpkin, from lattes to bakery goodies. Discover how to balance these autumnal delights with a healthy lifestyle and stay fit without missing out on the joys of the season. Orangetheory Fitness aficionados will be thrilled with the insights into Marathon Month, the PSL workout, and the eagerly awaited Dry Try in September. Plus, get an insider's look at my 40th birthday adventure in Costa Rica and how it inspired the episode's main topic: eight truths of fat loss, focusing on three essential ones that are game-changers.We'll dive into practical strategies for achieving a caloric deficit and maintaining weight loss, spotlighting my own journey of averaging over 16,000 steps a day in Costa Rica. Learn how tools like Lumen and Apple Watch can become your best allies in tracking progress. We'll also explore the critical roles of sleep and stress management in your fitness journey and the importance of personalizing your diet and exercise plans. This episode is packed with actionable insights and motivational tips to help you stay on track and reach your fitness milestones. Tune in and transform your approach to fat loss with strategies that truly work.

Are you ready to transform your summer fitness routine and enhance your overall well-being? Join us on Afterburn After Hours as we celebrate the completion of the Push 30 Challenge and gear up for the exciting Marathon Month in August. You'll discover the importance of staying disciplined, setting achievable goals, and preview some thrilling fall events like the Dry Try in September and Hell Week in October that'll keep your energy levels high. We're thrilled to have Dr. G from Endeavor Health Center with us, sharing her insights on comprehensive chiropractic care. Alongside her husband, Dr. G offers personalized treatments for all ages, addressing issues beyond pain relief, such as digestive and emotional regulation. Hear about my own diagnostic journey at their practice and learn about their thorough and empathetic approach to bridging gaps in the healthcare system. Dive into the chiropractic process with us, from regular visits to prehab and post-adjustment therapies. Discover the importance of frequent adjustments, specific home exercises, and in-office rehabilitation for better health outcomes. We'll review the progress made after eight weeks of care, showcasing real improvements in spinal alignment and overall well-being, emphasizing proactive healthcare as a pathway to long-term wellness. Join our health-conscious community and get inspired to prioritize your health continuously!