At the Barbell

In this episode Joe and I ramble on about what strength training means to us and how it has impacted our lives. This episode we will elaborate more on in another show when it comes to trends in the social media world. Some are not trends and here to stay, some are click bate. Strength Training is something that is not only for the right now but also the long haul. It's there to build your body up stronger and more resilient towards what life can throw at you..... biggest one getting older. If you enjoy the episode please share it on the socials or with someone you know might enjoy it! Please feel free to tag us @serenitystrong @barbellsboltsandbourbon

Today I ramble on about joy and what it can do for our lives. That there are times it can be hard to find the joy in the sorrow/sadness. That the darkness we are in almost blinds us to the fact we can still find the joy. You are human to feel emotions other than JOY, sadness is apart of life. Though if we are not careful we can pull ourselves into a deeper, darker sadness. Why having humans around you that you can reach out to and help you slowly start to climb back up out of the darkness and start to see the light in life :)

I come out of hiding to record a much needed episode! I ramble on about fixed vs growth mindset and how both of them can be helpful as you navigate life. How you can do anything you put your mind to, how powerful the mindset is, & give you tips to get some actionable steps towards your goals or dream! --- Send in a voice message: https://podcasters.spotify.com/pod/show/serenitystrongpodcast/message

Apologies a head of time for the botched editing. Still trying to figure it all out + getting kicked off my recording a couple of times. This episode is talking about the brain and how each one is different. From everything we go through, who we have early on in life, experiences all shape us into who we are and who we will become, Come hang out with me as I ramble on about life, Environment, mindset and how you can change all of them to have a much different outcome than you currently do. --- Send in a voice message: https://podcasters.spotify.com/pod/show/serenitystrongpodcast/message

Today I ramble on about the power of words, especially the ones we say to ourself & how they can change our view. How the words we say to start our day can truly set the tone. Change the way you talk to yourself & start to feel/see the magic that comes with it. --- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

Today I ramble on about how we have to let go of hate. Yes I get there are humans out there that do very shitty and horrible things to others. While we can very much dislike them continually breeding hate will never get us in the duration we truly want to go with life. You can not like how someone lives their lives but it doesn't mean they are doing anything wrong you just see it like that. Remember that kindness, love, understanding will get you farther in life than anything will. --- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

Today the talk is about the agreements we have with ourselves and the one we collect from others along the way. Knowing that you have the ability to change your life every damn day. To not be afraid to live life how you want to & do things you have never done before! --- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

--- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

In this podcast we chat about why we are not happy with the current nutrition talk and wanting to change it. We want to educate people on all the things nutrition with science, research, & our own personal journey. We would love for you to pop on some headphone, kick up your feet or do some chores & join us in our chat about how we help clients get started with their fitness journey, aspects that help make the journey last, & how to start a journey towards being alcohol free. Not saying this is how you should live your life just how we got to this point in our lives :) Payton is a group fitness coach and nutrition coach at Warrior CrossFit Muscatine. She started CrossFit back in 2014 and has been coaching since 2017. On the nutrition side of things she is certified through HSN and Precision Nutrition L-1. On the training side is CrossFit L-2 trainer. After being consistent in the gym and seeing what an impact nutrition had on her over all health (physical and mental) grew her passionate in wanting to help others feel the same way. You can follow her on Instagram @payton.dierickx. You can also follow her gym Warrior Crossfit @warriorcfm to see all the amazing things their gym does for the community. They truly go above and beyond for their clients. Thank you so much for listening to this show! If you enjoyed this episode & podcast I would love for you to share it on your socials or with someone who could use the talk. Tag @serenitystrongpodcast in your post so I can give you a shout for the shout out!!! You can follow the podcast @serenitystrongpodcast or my personal page @serenity_strong --- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

Owning Your Shit, easier said than done. How does one own they're shit? For me is that you drop the victim mentally. That doesn't mean what has happened to you doesn't matter, you do not let it define you. You own your shit knowing that good and bad things will happen. You wake up daily and make choices that have outcomes. You do your best to live life how you want to while knowing you will have to tweak things along the way. Love who you are, make peace with your past, know you are human and will be right and wrong, own your actions and choices, & fall more involve with life that you did before. You are a strong human and can overcome more than you ever imagined. https://www.youtube.com/watch?v=YTuElM6T50wJoe Rogan has a great YouTube video called "be the hero of your story" its the cup of coffee you need in the mornings to get you going. https://www.youtube.com/watch?v=YTuElM6T50w --- Send in a voice message: https://anchor.fm/serenitystrongpodcast/message

Nutrition can make or break your day, let along your long-term fitness goals! But there's more to just knowing which foods are "good" and which aren't—it helps to know which foods are good for you! In this episode, Shelby talks to nutrition and mindset coach, Lara Days, about her nutrition and fitness journey; how she discovered which foods were best for her; and why she decided to become a coach herself.  You can find Lara on Instagram @lara.days. We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)  Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

In this episode, I interview Skyler Lamb about becoming and working as a Certified Personal Trainer (CPT) at such a young age!  You can find Skyler on social media @skyler_lamb_cpt We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

If what you have doesn't make you happy, don't settle. You decide your future and you have the power to rewrite it.  In this episode, I talk about life's choices and how to adjust to non-negotiables.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

In this episode, I talk about taking control of your own life and striving to make the improvements you want!  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Does going to the gym make you nervous? So nervous that you don't even want to go most days? Our guest for this week's episode was in a similar boat once. But once she found a home in the CrossFit community, she immediately fell in love. Now, she's taken her role to the next level by becoming a coach!  In this episode, Payton and I talk about her journey from being a CrossFit athlete to becoming a coach!  You can find Payton on social media @payton.dierickx We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Do you visit a chiropractor regularly to maintain your skeletal health? This week I talk to chiropractor and musculoskeletal ninja, Nate Weber, about the most common injuries that he sees and how to you can maintain your health at home with some easy exercises! In this episode, I talk about chiropractic and maintaining physical health on a day-to-day basis!  You can find Nate on social media @_nate_weber_ or online at mybackinline.com/dr-nate-weber We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

There's a lot of content about nutrition out in the world, and sometimes all of that info can be both overwhelming and a bit confusing. Add to that all of the dietary supplement companies that want to convince you that you need to buy their products to be healthy and how are you supposed to know what's right and what's wrong?  In this episode, I talk about nutrition essentials and why supplements might not be the solution you need!  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Almost everything you do in life is a choice. And if you make a choice often enough, it becomes a habit. Have you ever stopped to think about what role daily habits play in your life?  In this episode, I talk about life choices (both big and small).  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Sometimes we get caught up in the details of our fitness. Which supplements are we using? Are we programming the perfect number of sets and reps? Is our recovery optimized? But more often than not, the nitty-gritty things like those don't hold a candle to good old-fashioned sleep and whole foods.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

We all know that nutrition is important. Fueling your body with good foods is absolutely essential, not just for top-tier athletes, but also for everyday wellbeing. Forming healthy eating habits is the best way to ensure that future you is living their best life. We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

What if? With the way this year has gone so far, it can be easy fantasize about how it might have been different "if just this one thing were different." But in times of doubt and despair, a good way to empower yourself to be more positive, more productive, or even just all-around happier is to adopt the right mindset.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by The Podcast Engineer. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

2020. What a year. So much has happened in seemingly such a short amount of time. And if it wasn't already a difficult year for Cedar Rapids, it is now. In this episode, Shelby talks about the derecho storm that leveled many parts of Cedar Rapids in Summer 2020 and how the community has banded together to fight for their survival!  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

In this episode, Shelby lays out her thoughts on training and life and how it's changed during the pandemic. She also talks about how trying a new kind of exercise can help rekindle excitement about fitness or even help you break through a plateau!  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

In this episode, Shelby talks about making the most of what life has to offer.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Grandmas seem to have a secret ability to teach powerful, human lessons to their grandchildren. Sometimes, they're called upon to be both mothers and grandmothers, but it's in the moments that they truly shine.  In this episode, Shelby talks about how her grandma helped raise her and why it's made such an impact on her life.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

Fitness isn't just about the heavy weights. It's not about the PR's or the Instagram pics. It's about the real, hard work that happens behind the scenes, when you're NOT in the gym. It's about the food you eat, the water you drink, the sleep you get, and the mental health you maintain.  In this episode, Shelby talks to gym owner and CrossFit Games athlete, Sam Dancer, about how he stays fit!  Follow Sam on social media @samdancing! We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

"Get out of your comfort zone" is a piece of advice you've probably heard before and for a good reason! Forcing yourself to turn away from mental convenience and comfort and to turn toward open-minded change leads to life-changing personal growth. Especially in these uncertain times, it's important to think about the information you're taking in.  In this episode, Shelby talks about challenging convenience and opening your mind to personal change.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

What relationship do you have with food? Do you enjoy eating? Do you wish you didn't have to? Nutrition is an incredibly important (and often overrated) part of being fit, but it doesn't have to be scary.  In this episode, Shelby talks to Michelle Fumagalli to discuss nutrition and all the various ways it can impact our lives.  Thanks to Michelle for coming onto the show! We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com.   Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

"Gains are made in the kitchen" isn't just a phrase to throw onto a motivational poster—it's 100% true! Nutrition plays a super important role in fitness which is why it's important to know what you're doing.  In this episode, Shelby goes overs some rules-of-thumb for good nutrition and dispels some nutrition myths you might be following.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com. Music credit: They Say by WowaMusik https://soundcloud.com/unminus Creative Commons — Attribution 3.0 Unported — CC BY 3.0Free Download / Stream: https://bit.ly/they-say-unminus Music promoted by Audio Library https://youtu.be/E6LCO7SH8kA

In this episode Shelby talks about how being a good human means looking past a person's shell. The protests for the injustice black lives have been experiencing needs to stop, but for that to happen we have to act now.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com.

With COVID-19 ruling our lives and forcing us to stay inside, stay physically distant from others, and stay extra careful, now more than ever it's important to get out and be adventurous. It's a mental break that can help you reset, recharge, and relax.  In this episode Shelby talks about how a recent camping trip helped her find a bit of adventure in the outdoors as well as remind her about some of the smaller things in life that she'd forgotten she enjoyed so much.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com and tell us what you thought of this episode! If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com.

Life is full of signs. Some are subtle and some are more obvious than others. If you have the privilege of being healthy and safe right now, take the time to slow down. Take the time to do what makes you happy. Take the time to be kind to others and effort to balance the stressfulness of our new, temporary normal.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

Life is full of signs. Some are subtle and some are more obvious than others. If you have the privilege of being healthy and safe right now, take the time to slow down. Take the time to do what makes you happy. Take the time to be kind to others in an effort to balance the stressfulness of our new, temporary normal.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, share it with a friend! The more listeners we have, the more amazing content we can bring to you. :)    Podcast production by ThePodcastEngineer.com.

This week's episode is a little different in that it's a crossover episode from Barbells, Bolts and Bourbon, a fitness, health, and wellness podcast hosted by Joe Moore! In this episode, Joe and Shelby talk about how fitness results take time and dedication.  You can find Joe on Instagram @barbellsboltsandbourbon, and be sure to check out his website, barbellsboltsandbourbon.com, for more information about him and his programs.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

Amanda's talks about how she blends her massage therapy training with yoga to help people find ways to live less stressful lives! While massage is a fantastic way to relax and release muscular tensions that has built up over time, knowing how your muscles interact with each other can help you build life-changing habits.  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

These two chicks are bringing a totally different vibe to fitness. Thinking big picture while keeping it truly authentic. Come hang out with us, get to know these ladies better and talk about all the things we are passionate about!  We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

When life makes you ask, "what the hell is going on," the may be as simple as taking a deep breath, adopting a morning routine, and making an extra effort to talk about how you're feeling.   Watch Brené Brown's documentary, The Call to Courage. Read The 7 Habits of Highly Effective People by Stephen Covey.   We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby goes on a little rant about the current world problems. She also poses some serious questions that you should consider asking yourself and recommends a good book to help you in these times.  If you'd like to read Untamed for yourself, you can find it on Amazon here: Untamed on Amazon We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby interviews her good friend, Nick Kuhle, founder and owner of KuhleFit! Nick Kuhle is a certified CHEK practitioner and a Holistic Lifestyle and Corrective Exercise coach. With a Masters Degree in Exercise Science, he specializes in creating personal wellness plans that identify the root cause of issues, eliminate pain, and provide direction in order to renew one's vitality. Nick's unique approach meshes together personal accountability and realistic expectations through diet, lifestyle, and corrective exercise.  Be sure to follow Nick on social media @KuhleFit, and please reach out to him at KuhleFit@gmail.com for more information about how he can help you be your healthiest and fittest self! PLUS, ask Nick about the new member special he's currently running!    We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about change and how it is inevitable. Change is going to happen whether you're ready for it or not. How do you make change feel easier than they have in the past?  How you do look at change currently?  Assess where you are currently, identify the end goal, and come up with your plan of attack. Slow and steady wins the race and helps make the change everlasting.    We want to hear from you! Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about three important things to live by: Enjoy your fitness journey Assess your fitness results Listen to your body Shelby talks about how doing each of these can not only make you a happier person, but can also help you become the better, stronger athlete you're striving to become.   Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

When was the last time you learned something? When was the last time you shared that knowledge with a friend or family member?  This week, Shelby talks about the absolute importance of learning, being a perpetual student, and sharing new knowledge with those who could also find it useful.    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby interviews Cliff Rudzki of 5 Seasons CrossFit in Cedar Rapids.  Cliff talks about how he found CrossFit and what led him to owning and leading his own gym. He also talks about his journey battling cancer both vicariously through his son and then firsthand a couple of years later. Through those tough times, the gym helped Cliff maintain his sanity and remember that attitude is everything.    Cliff grew up in a south suburb of Chicago. He'd say he’s lived a pretty privileged life, with a very modest upbringing. He was always good at sports (except basketball...), and he started playing ice hockey in middle school, and played through high school. He was pretty talented, enough to gain "assistant captain" status, but never really had the grit to take it to the next level. His hockey career ended when high school ended. He was more concerned about getting a college education, chasing girls, and partying. After a short couple years at an Illinois state school, where he met his now, beautiful wife, Nikki, he transferred to Iowa State University, to pursue chemical engineering. He knew zero people at the school. All he had was his Volkswagen Jetta, time, and a hunger to do something athletic. He literally tripped over a sign, advertising "Crew" club and decided that sounded bad ass and he should go check it out. He met lots of friends in the next few years rowing, and in the process built some incredible physical strength & endurance, but he thinks more importantly mental strength: the piece he was lacking as a young high school hockey player. Upon graduation, he found himself a pretty solid corporate job. Again, wanting to better myself physically, he started going to big box gyms. He kind of was able to work on the physical piece, but the mental piece was lacking. Then October 2013 he found the sport of CrossFit. The rest is history!   If you want to learn more about Cliff or 5 Seasons CrossFit, find him on social media @clrudzki and @5seasonscrossfit or visit 5seasonscrossfit.com.    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about maintaining muscle mobility despite what might get in the way. Muscle are truly amazing. We have over 650 muscles in our body and they are meant to be used, to be strong, and to hold up our bones. But you need to have a strong foundation and to know how to use your muscles before you throw a bunch of weight onto your body. Grab a drink, sit back, and learn a little more about how amazing your muscles are.  Resources Shelby used for this episode, and great books to learn more about the human body: Kinesiology: scientific basis of human motion by Nancy Hamilton  Manual of Structural kinesiology by R.T. Floyd  Encyclopedia of Muscle and Strength by Jim Stoppani, PhD   Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about life and its inescapable unpredictability. Sometimes you can't escape the curve balls life throws at you. But you know what? That's ok. With the right mindset and the right friends, you'll be able to take those curve balls in stride and live a great life that you'll be happy about.    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about time, how we measure it, and why you should pay more attention to how you spend it. If you're not doing something that makes you happy or working toward a goal to better your life, what are you doing with your time? Find a quiet spot and listen as Shelby dives into this week's topic.    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about why she truly believes that communication a KEY part of everyday life! When was the last time you payed attention to someone's non-verbal communication? When's the last time you ignored your phone for an entire meal? When was the last time you truly communicated with another person?    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby talks about her career as a coach and what led her to want to help people manifest their greatest fitness dreams! Plus learn about Shelby's transition from gym employment to independent coach!   Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

This week, Shelby discusses trusting your instinct, Taking your life to the next level, and being relentless. She draws inspiration from a favorite book of hers, Relentless by Tim Grover.    Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by Carl Houde.

In this episode, Shelby talks about how she turned her dream of starting a podcast into a reality. She described a couple of easy steps you can take toward doing the same with your personal dream. Have something to say? Reach out to Shelby on Instagram @serenity_strong or send her an email at serenitystrong88@gmail.com.  Today's shoutouts: Joe Moore @barbellsboltsandbourbon Carl Houde @thepodcastengineer If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.

In this episode, Shelby is joined by Joe Moore from Barbells, Bolts and Bourbon! When was the last time you checked in with your body—I mean really checked in? Do you fully recover between days at the gym? Do you need to stretch more? Are you putting enough weight on the bar?    This week, Shelby and Joe talk about how listening to your body can help you spark newfound progress in your training!   For more training wisdom, follow Shelby @serenity_strong and Joe @barbellsboltsandbourbon on social media.   If you loved this episode, please give us a rating and review on Apple Podcasts or your favorite podcast player! It really helps!   Podcast production by ThePodcastEngineer.com.