Fitness on Fire Podcast

In this episode, Coach Matt breaks down how to master your running and Hyrox programming — covering key strength training moves, running mechanics, and drills to improve your efficiency and endurance. Learn why planning your runs is crucial, how to build strength that mimics race movements, and simple tips to boost your run economy. Whether you're training for Hyrox or just want to run smarter, Coach Matt shares practical advice to help you perform your best on race day.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Matt Laoretti:Instagram: @mattlaoretti

In this episode, Coach Matt walks you through how beginner Hyrox racers can build a solid 12-week training plan. He explains the key principles and phases of training that will help you prepare effectively and get the most out of your program.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Matt Laoretti:Instagram: @mattlaoretti

Coach Matt shares practical tips and proven strategies to help you shave time off your Hyrox performance—both in training and on race day.If you're looking for extra support, we offer small group, semi-private Hyrox training where athletes with similar goals train together in a great atmosphere.Plus, don't miss the Hyrox Sim on June 7th, running from 6 to 8 AM with waves launching every 10 minutes. If you want to hit a specific time, register ASAP!Thanks for listening — see you next week!Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Matt Laoretti:Instagram: @mattlaoretti

In this episode, Coach Dani talks about what it means to stay consistent even when you're not chasing a specific goal.For anyone who's ever felt like they're falling behind because they're not competing—this one's for you. Your health, your peace, your mindset… those are goals too.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Dani Zarate:Instagram: @daniela_z21

In this episode, Coach Dani breaks down exactly what HYROX is and how the race is structured.If you're new to HYROX or just curious about how the race is set up, this episode is a great place to start. Coach Dani also shares what to expect on race day — plus some helpful tips along the way.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Dani Zarate:Instagram: @daniela_z21

In this episode, husband and wife Haydee and Josh share an honest conversation about the ups and downs of parenting, marriage, and life as a growing family. They talk about their journey from dating to starting a family, how their relationship has changed since becoming parents, and what they do to stay connected through it all.They also open up about the challenges of balancing fitness, running a business, and raising two young boys — and offer real, practical advice for moms and dads trying to do the same.Whether you're a new parent or just need a reminder that you're not alone, this special episode is full of warmth, laughter, and love.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTVConnect with Coach Haydee Graves:Instagram: @haydeecakesConnect with Coach Josh GravesInstagram: @coachjoshgraves

In this episode, Coach Mario dives into one of the most overlooked keys to athletic performance: habits. While many focus on intense training and physical talent, Coach Mario breaks down how consistent, foundational habits—like sleep, nutrition, and hydration—can make or break your progress. Whether you're training for a race, aiming for a fitness goal, or just trying to feel better day-to-day, this episode gives you simple tips to build a stronger foundation.About Fitness On FireFitness On Fire is a family-owned personal training studio in Irvine, CA — and Orange County's first official HYROX Affiliate. If you're in town, come visit us. We also offer online coaching!

In this episode, Coach Mario breaks down what you need to know to train for a half marathon. He talks about the importance of mobility, strength, and recovery to help you run smarter, not harder. If you're building up your mileage or working on your speed, Coach Mario shares tips on how to stay injury-free and run better. He also covers core strength, balancing exercises, and how all of that translates into better running form. If you're gearing up for your first half marathon (or just looking for some solid tips), this one's for you!About Fitness On FireFitness On Fire is a family-owned personal training studio in Irvine, CA — and Orange County's first official HYROX Affiliate. If you're in town, come visit us. We also offer online coaching!

In this episode, Coach Mario breaks down how to train smarter for hybrid races like DEKA FIT and HYROX. Learn how conditioning plays a key role and how to adjust your training to match the demands of these events.About Fitness On FireFitness On Fire is a family-owned personal training studio in Irvine, CA — and Orange County's first official HYROX Affiliate. If you're in town, come visit us. We also offer online coaching!

In this episode, Coach Mario breaks down what it means to truly train for the demands of a Spartan Race. You'll hear how different elements of training come together to prepare you for hills, carries, and grip-heavy challenges — and why adapting your workouts to the race environment matters.If you're currently training or getting ready for your next Spartan, this one's for you.

In this episode, Coach Jaselle talks about why strength training is super important for women and how it can be even better when you follow the different phases of your cycle. She explains how our bodies change throughout the month and how you can still work out strong no matter what phase you're in. If you're new to fitness or you've been lifting weights for a while, this episode will show you how strength training helps you feel powerful and how it connects to your cycle.

In this episode, Coach Jaselle talks about the importance of recovery and injury prevention. She shares tips on rest days, listening to your body, and avoiding burnout. Recovery is key to staying injury-free and making progress in your fitness journey. Tune in for helpful advice on how to keep your workouts sustainable!

In this episode of How Food & Lifestyle Choices Impact Your Health, Dr. Colin Zhu, DO, discusses how food and lifestyle choices can help prevent chronic diseases. He shares insights on the importance of a plant-based diet, gut health, and the power of fiber. Dr. Zhu also talks about how social support and healthy habits can improve overall well-being. Connect with Dr. Colin Zhu:Website: https://www.thechefdoc.app/Instagram: https://www.instagram.com/thechefdoc/Podcast: https://open.spotify.com/show/7eowwl8k8fieF5fBu5INXDCheck out his work over at Empowered Kitchen to learn more about how he's empowering others in the kitchen: https://publishizer.com/empowered-kitchen/

In this episode, Coach Jaselle shares her best tips for moms who struggle to find time for fitness in their busy lives. Whether you're looking for ways to fit in a workout between your daily tasks or need motivation to get started, this episode has you covered with advice that's relatable and easy to implement.

In this episode, Coach Jaselle talks about the difference between intuitive eating and tracking macros. She goes over the pros and cons of each, so you can figure out which approach works best for you. Whether you're looking to listen to your body or hit specific goals, this training has some great tips to help you out!

In today's episode, we're highlighting Coach Noah's live training on “Mindset Shift: How to Stay Motivated and Overcome Setbacks.” It's a great talk for anyone looking to stay focused, motivated, and keep pushing forward, no matter what life throws at you.But before diving into that, we've got some big announcements and events coming up, so here's a quick rundown:Upcoming Announcements:March 7th: Fitness on Fire remodel begins! The gym will be closed after the 9 AM class and reopen on March 10th.March 29th: Glow Up Party hosted by Lululemon!April 5th: Rock It Race in El Moro Canyon & 10-Year Gala!Listen to the episode for more details on these exciting events!New Team Member Alert!Coach Riley is joining the team! Tune in to learn more about his background and passion for helping athletes.

Coach Noah Grimé shares powerful nutrition hacks to help you lose fat without starving yourself. Learn how eating more of the right foods can boost your metabolism and help you achieve your fat loss goals!

In today's episode, we talk about the debate: strength training vs. cardio for fat loss. Coach Noah Grimé will explain the benefits of lifting weights and how it helps you burn fat, build muscle, and boost your metabolism. We'll also share tips on how to balance both for the best results and how our 6-week shred challenge at Fitness on Fire can help you reach your fitness goals. Tune in for easy advice on getting stronger, leaner, and healthier!

Coach Noah Grime breaks down why most diets fail and what really works for fat loss. In this episode, he shares key insights on how to assess your nutrition and maximize your health and fat loss. Tune in for practical tips and feel free to drop your questions in the comments!

Coach Josh Graves shares 10 easy food rules to help you lose fat without extreme diets. Learn how to make smarter choices, stay consistent, and enjoy the foods you love while reaching your goals. Tune in for simple tips that work with your lifestyle!

In this episode of the Fitness on Fire Audio Experience, Coaches Josh Graves and Haydee Graves share exciting updates, including the Fresh Sweat 6-Week Challenge, a special run night on February 20th, and changes to our group class schedule. They also discuss Fitness on Fire winning the Lululemon Community Initiative Fund, which will help refresh the gym. Plus, Coach Josh dives into one of his favorite topics: crossing your next finish line. Whether it's a race or a personal goal, he shares insights on what it really means to reach your next milestone. And don't miss the details on the Rock It in El Moro Canyon trail race coming up in April. Tune in for all the latest news and inspiration!

In this episode, Coach Josh talks about building grit and pushing through discomfort. He shares some real-life tips on how to handle challenges, turn setbacks into growth, and keep going when things get tough. From tough workouts to simple daily habits, Coach Josh breaks it down so you can build more resilience and keep improving. Tune in for some straight-up advice on getting stronger and pushing past your limits!

In this episode, Coach Josh Graves and Haydee Graves share some exciting updates, including details about our 10-year celebration gala in March, a Spartan race prep workout, and all the upcoming events to help us crush our goals in 2025. Coach Josh also walks us through a live training replay on how to reverse-engineer our goals, set them up practically, and make sure we're taking the right steps to turn our visions into reality. 00:00 Welcome to the Fitness on Fire Audio Experience 01:34 Exciting Updates & Announcements 05:28 Goal Setting for Success with Coach Josh Graves

Welcome to the all-new Fitness on Fire Audio Experience with your hosts, Coach Josh Graves and Haydee Graves! After a short break, we're back and better than ever to bring you fresh insights, exciting updates, and powerful tips to kickstart your 2025. This is the new version of the Fitness on Fire podcast, where we'll be diving deeper into connecting with our community and giving you a closer look at everything happening within the Fitness on Fire family. In this episode, we'll share exciting announcements, like the return of our Run Clubs and the Goal Board for 2025. Plus, we've got motivational insights to help you set the tone for the year ahead, starting with a powerful reflection from Coach Josh on last year's successes and lessons. Then, Coach Richie will share his wisdom on morning routines and how they set the foundation for success. Are your habits helping you achieve your goals? Tune in and learn how to create a morning ritual that fuels your 2025. Don't forget to like, subscribe, and share with anyone who could use a little motivation and focus for the year ahead. Let's get started—your best year begins now! 00:00 Welcome to the Fitness on Fire Audio Experience 00:12 New Year, New Energy: What's Coming in 2025 07:37 Reflecting on 2024: Successes and Challenges 11:58 Morning Routines: Master Your Day with Coach Richie

In this episode, discover effective strategies to avoid the common holiday weight gain trap. The discussion covers the cycle of gaining weight during the holidays and its long-term effects, emphasizing the importance of maintaining focus and intention. Learn practical tips such as using small plates, prioritizing protein and veggies, waiting 20 minutes between plates, bringing healthy dishes, drinking water with meals, and the 'four-bite rule' for desserts. Additional tips include working out on event days and treating alcohol as dessert to stay on track. This episode aims to equip you with tools to navigate the holiday season successfully while maintaining your fitness goals. 00:00 Understanding the Holiday Weight Gain Cycle 00:54 Breaking the Cycle: Tools and Tactics 01:33 The Danger of Drifting 02:14 Setting Intentions for the Holiday Season 03:24 Zooming Out: Long-Term Fitness Goals 04:09 Practical Tactics for Holiday Parties 05:27 Tactic 1: Small Plates 06:32 Tactic 2: Protein and Veggies First 07:41 Tactic 3: The 20-Minute Miracle 09:59 Tactic 4: Bring a Healthy Dish 10:52 Tactic 5: A Glass of Water for Every Plate 12:33 Tactic 6: Choose Your Indulgences Wisely 14:59 Tactic 7: The Four Bite Rule 18:39 Tactic 8: Eat Before the Party 20:52 Tactic 9: Never Miss a Workout 23:58 Tactic 10: Alcohol Equals Dessert 26:30 Recap and Final Thoughts --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Ryan Mag interviews long-time client DNA Carola about her transformative fitness journey. DNA shares her story of joining Fitness on Fire after her husband's passing and how it motivated her to get in shape. She discusses the significant improvements in her health, strength, and overall well-being, attributing much of her success to the supportive community and dedicated coaching at the gym. DNA's journey from being unable to lift 35 pounds to deadlifting 135 pounds and running 5Ks is a testament to the power of commitment and exceptional coaching. Tune in to hear her inspiring story and gain insights into creating lasting change through fitness. 00:00 Welcome to the Fitness on Fire Podcast 00:24 Client Introduction and Personal Journey 00:40 The Turning Point: A Life-Changing Decision 02:37 The Fitness on Fire Experience 04:55 Achievements and Milestones 07:08 The Importance of Coaching and Community 09:54 Final Thoughts and Recommendations --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, hosts Coach Vanessa Piniella and Coach Josh Graves discuss the dynamic changes in the fitness industry alongside guest Andrew Arredondo, a gym owner at Fit Brea. The trio delves into the challenges and success stories of FitConnect, a networking event designed to foster connections among gym owners and trainers. They share insights on how the fitness landscape has evolved, especially post-COVID, and the growing importance of online training models. The episode also highlights the key speakers and exciting agenda items for the upcoming FitConnect Summit on November 8th, featuring industry giants like Bedros Koulian, Danielle Gertner, and Ruben Brooks. The discussion touches on the importance of adaptability, the evolving nature of client acquisition, and the myriad avenues trainers can explore in the multifaceted fitness industry. 00:00 Welcome to the Fitness on Fire Podcast 00:24 Adapting to Change in the Fitness Industry 00:42 Introduction to Coach Josh Graves and Andrew Arredondo 01:15 The FitConnect Initiative 02:08 Networking and Collaboration in Fitness 03:46 Success Stories from FitConnect 09:11 Challenges and Lessons Learned 11:47 The Evolution of Fitness Professionals 16:31 Embracing New Avenues in Fitness 17:31 The Changing Landscape of Gym Ownership 18:07 Talent Drought and Market Shifts 19:25 The Rise of Online Influence 20:49 Evolving Sales Strategies 22:26 The Importance of Consistency 25:57 FitConnect Summit: What to Expect --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this comprehensive session, a fitness expert hosts Icy Duran, a seasoned sports nutritionist and performance coach, to discuss the intricate balance between achieving aesthetics and optimizing performance. They delve into personalized nutrition strategies for different training goals, such as marathon running and Muay Thai fighting, emphasizing the crucial role of timing and nutrition phases. The episode sheds light on the nuances of fat loss versus weight loss, debunks common myths about nutrition timing, and stresses the importance of macronutrient composition. The conversation also includes real-life examples of athletes and community engagement, with Icy offering insights and encouraging ongoing dialogue through social media connections. Despite some technical glitches, the episode is packed with valuable advice for both novice and seasoned athletes aiming to enhance their training outcomes. 00:00 Introduction and Welcome 00:10 Meet Icy: Sports Nutritionist 03:25 Balancing Aesthetics and Performance 06:03 Training Seasons and Goals 13:05 Fat Loss vs. Weight Loss 14:29 Understanding Weight Loss: Beyond the Scale 15:02 The Impact of Diets on Weight Loss 16:18 The Journey to a New Homeostasis 18:12 Challenges for Veteran Athletes 19:39 The Importance of Nutrition Timing 23:03 Post-Workout Nutrition Myths 24:54 Community Engagement and Support 25:27 Connecting with Icy for Personalized Advice 26:35 Q&A and Final Thoughts --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, husband and wife Coaches Josh and Haydee, discuss the intricacies of healthy parenting and nutrition. They delve into personal anecdotes from their 17-year relationship, covering topics like cooking habits, the impact of different foods on health, and strategies for maintaining a balanced diet. The couple also shares insights into raising their young children with healthy eating habits, discussing the challenges and strategies of feeding picky eaters. They touch on their balanced approach to fitness and nutrition, emphasizing the importance of discipline with room for occasional indulgence. The episode is filled with humor and practical tips for parents navigating the complexities of family nutrition. 00:00 Welcome to the Fitness on Fire Podcast 00:29 Healthy Parenting and Nutrition 03:15 The Great Bacon Debate 06:50 Balancing Fitness and Indulgence 09:53 Nutrition for Kids 17:47 Adventures in Parenting --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Josh shares his exhilarating experience at the 2024 World Obstacle World Championship held in Costa Rica. Josh provides an in-depth overview of the event, describing the different courses, obstacles, and the unique challenges faced. He also compares his experience to typical Spartan races and discusses the race's unique three-band system. Josh wraps up by sharing personal anecdotes from his family vacation in Costa Rica, offering insights into the beautiful landscapes and memorable moments with his family. He gives a sneak peek into his future racing plans and emphasizes the importance of stepping out of one's comfort zone. 00:00 Welcome to the Fitness on Fire Podcast 00:25 Coach Josh's Costa Rica Adventure 00:46 Understanding World Obstacle and Its Disciplines 02:16 Race Day Experiences and Reflections 04:58 Obstacle Challenges and Techniques 05:33 Comparing World Obstacle to Spartan Races 08:22 Travel and Logistics in Costa Rica 11:30 Personal Reflections and Future Plans 15:14 Exploring Costa Rica with Family 17:23 Final Thoughts and Upcoming Events --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Noah delves deep into the subject of meal prepping, offering essential tips and strategies to streamline your fitness journey. He covers why meal prepping is crucial for both weight loss and muscle gain, what types of meals to include, and how to make meal prep sustainable and enjoyable. Coach Noah also shares his favorite simple meal prep recipes and provides practical advice on leveraging meal prep services. Tune in for actionable insights to help you achieve your healthiest self. 00:00 Welcome to the Fitness on Fire Podcast 00:28 Introduction to Meal Prepping 01:33 Why Meal Prepping is Important 02:50 What to Meal Prep: Tailoring to Your Needs 03:12 How to Meal Prep: Tips and Tricks 07:40 Meal Prepping Strategies for Different Lifestyles 12:44 Making Meal Prepping Easy and Enjoyable 19:29 Common Pitfalls and How to Avoid Them 25:48 Favorite Meal Prep Recipes and Ideas 32:56 Final Thoughts and Encouragement --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Richie interviews Brett Franklin about his transformative fitness journey. Brett shares how he followed his family to Fitness on Fire after his son's ACL rehab, and describes the initial intimidation of returning to the gym after a long hiatus. Guided by Coach Richie's incremental approach focusing on simple habits like drinking lemon water, Brett managed to make significant progress in his fitness and health. This journey also helped him eliminate processed foods, improve stress management, and gain more energy. Coach Richie underscores the importance of gradual changes and personalized coaching in achieving lasting health benefits. Brett discusses overcoming initial health concerns and achieving remarkable improvements in his physical fitness, setting a new lifestyle for himself while inspiring his family and peers. 00:00 Introduction to Fitness on Fire Podcast 00:29 Brett's Journey Begins 01:12 Overcoming Intimidation and Building Confidence 01:56 The Power of Small Habits 04:00 Health Improvements and Doctor Visits 05:19 The Importance of Self-Care 07:47 Gradual Progress and Achievements 10:11 Reflecting on the Journey 12:14 Looking Forward --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire Podcast, hosts Coach Vanessa Panella and Josh Graves delve into Vanessa's incredible journey to the Spartan Ultra World Championship in Morzine, France. The discussion covers everything from her preparation and training strategies, race day experiences, to the challenges she faced, including a significant climb with over 70 obstacles. 00:00 Welcome to the Fitness on Fire Podcast 00:42 Introducing the Spartan Ultra World Championship 01:07 What is an Ultra Marathon? 02:03 Vanessa's Journey to the World Championship 04:28 Training Strategies for Ultra Marathons 11:23 The Race Venue and Course Highlights 19:54 Unexpected Challenges and Heavy Carries 20:27 Obstacle Highlights and Spear Throw Success 21:25 Mental Strategies for Long Races 21:38 Time Cutoffs and Race Logistics 23:35 Dealing with Disappointment and Support Systems 31:38 Training Tips for Spartan Ultras 35:04 Long-Term Goals and Achievements 37:32 Final Thoughts and Community Support --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire Podcast, Coach Jonathan from Fitness on Fire delves into the topic of calories. The episode covers the definition and types of calories, the importance of macronutrients, and practical advice on caloric intake based on age, gender, and activity level. Jonathan explains how factors such as poor diet can lead to lethargy and poor performance. He emphasizes the significance of balanced meals comprising protein, carbohydrates, and fats and debunks myths such as all calories being equal. The episode also offers insights on reading nutrition labels, meal timing, and tips for weight loss and management. Listeners are encouraged to actively participate by posing questions in the comments. 00:00 Welcome to the Fitness on Fire Podcast 00:31 Understanding Calories: Definition and Importance 01:26 Types of Calories and Their Sources 02:01 Daily Caloric Requirements and Factors 02:24 In-Body Scans and Basal Metabolic Rate 03:18 Balancing Caloric Intake and Expenditure 04:59 Caloric Needs and Performance 08:00 Myths and Misconceptions About Calories 16:31 Reading Nutrition Labels 21:46 Weight Loss and Weight Gain Tips 25:18 Practical Tips for Managing Caloric Intake 29:17 Conclusion and Final Thoughts --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Ryan discusses macronutrients and their impact on health and fitness. The episode covers the roles of protein, carbohydrates, and dietary fats in the body, emphasizing the importance of a balanced diet. Detailed explanations on how proteins aid muscle repair and growth, how carbohydrates serve as a key energy source, and how fats support cell growth and nutrient absorption are provided. The hosts also debunk common diet myths like the keto and low-fat diets, highlighting the need for sustainable eating habits. Practical tips on protein complementarity, dietary recommendations, and promoting satiety are also shared. Listeners are encouraged to engage by sharing their high-protein meals from the weekend. 00:00 Introduction to Fitness on Fire Podcast 00:24 Understanding Macronutrients 01:42 The Role of Protein in Your Diet 05:28 Carbohydrates: The Body's Main Energy Source 06:52 Dietary Fats and Their Importance 08:05 Balancing Macronutrients for Optimal Health 08:40 Q&A and Closing Remarks --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, Coach Noah dives into the intricacies of optimizing your cardio. He covers the fundamentals of aerobic and anaerobic systems, balancing training for improved health, performance, and endurance. Noah also discusses the benefits and integration of strength training, explains how to effectively build mental endurance, and shares strategies for incorporating various activities to prevent burnout. Listeners are encouraged to ask questions and participate in discussions about their own fitness journeys. 00:00 Introduction to Fitness on Fire Podcast 02:49 Understanding the Aerobic System 06:44 Exploring the Anaerobic System 15:29 Integrating Strength Training with Cardio 20:07 Balancing Training and Mental Endurance 26:42 Cross-Training and Maintaining Motivation --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Key topics include reading nutrition labels, choosing whole foods, avoiding highly processed foods, understanding the truth about fats, managing portion sizes, considering organic and non-GMO options, and being mindful of added sugars. Additionally, practical tips on substituting common ingredients with healthier alternatives and maintaining a balanced diet are discussed. The episode emphasizes the importance of making informed decisions to support long-term health and fitness goals. 00:00 Introduction to Fitness on Fire Podcast 00:25 Understanding Nutrition Labels01:24 Choosing Whole Foods 02:09 Avoiding Highly Processed Foods04:35 Healthy Fats and Cholesterol 06:09 Organic vs. Non-GMO Foods 07:52 Portion Sizes and Hidden Calories 10:17 Fortified Foods and Nutrient Absorption 11:34 Freshness and Expiration Dates13:21 Mindful Shopping Tips 20:13 Final Thoughts and Recommendations --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the 'Fitness on Fire' podcast, hosted by Coach Haydee and Josh Graves they delve into their personal journey as both business owners and parents. They discuss the challenges of balancing their relationship, raising children, and maintaining their fitness goals. The episode covers their decision to start a family after establishing their business, the pressures they faced from society, and the importance of not rushing into parenthood. They also provide insights into how their fitness routines have adapted since becoming parents, the importance of intentional relationship maintenance, and the value of asking for help. Advice for both moms and dads on staying health-focused while managing family life is also shared. 00:00 Welcome to the Fitness on Fire Podcast 00:25 The Journey to Parenthood 02:06 Balancing Marriage and Family 03:00 The Challenges of Early Parenthood 04:16 Maintaining a Strong Relationship 09:27 Fitness and Parenthood 17:21 Advice for Parents on Fitness 22:31 Final Thoughts and Farewell --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, host Vanessa Panella invites Coach Richie to discuss the integration of combative training into fitness routines. Coach Ritchie shares his personal journey from high school wrestling to Jiu Jitsu, including his experience with the Army Combatives Program and his hiatus before rediscovering his passion in 2020. He highlights the holistic benefits of Jiu Jitsu, from physical conditioning to mental fortitude, and explains its importance in self-defense, especially for women. Coach Ritchie also addresses common concerns for older adults considering martial arts and stresses the importance of finding the right gym community. Tune in for inspiring insights into how Jiu Jitsu can enhance overall well-being and personal safety. 00:00 Welcome to the Fitness on Fire Podcast 00:27 Meet Coach Ritchie: A Journey in Jiu Jitsu 02:12 The Benefits of Combatives for Health and Fitness 03:58 Women's Self-Defense and Jiu Jitsu 06:10 Jiu Jitsu: Techniques and Training Insights 15:39 Jiu Jitsu for All Ages 19:08 Mental and Psychological Benefits of Jiu Jitsu 21:14 Final Words and Encouragement 23:21 Closing Remarks Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire Podcast, hosted by Vanessa Panella and featuring Coach Matt, listeners gain valuable insights on maintaining fitness while managing family responsibilities. Coach Matt shares his personal experience of stepping into a family with five sons, emphasizing the importance of incorporating children into an active lifestyle. The discussion includes practical tips for parents on how to balance time between fitness and family, maintain personal fitness to set an example, and involve children in physical activities through playful and competitive methods. Additionally, Coach Matt highlights the significance of sports in teaching life skills and the importance of staying fit to be an active part of your children's lives. 00:00 Introduction to Fitness on Fire Podcast 00:26 Meet Coach Matt: Balancing Family and Fitness 00:57 Incorporating Kids into a Healthy Lifestyle 02:47 Daily Routine: Balancing Coaching and Family Time 05:42 Fitness Tips for New Parents 08:20 The Importance of Setting an Example 11:26 Encouraging Kids to Stay Active 21:24 Final Thoughts and Motivation 22:41 Closing Remarks Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Unlocking the Power of Macros: Beginner's Guide with Coach Jonathan In this episode of the Fitness on Fire podcast, hosted by Coach Vanessa Panella, we dive into the essentials of macronutrients with Coach Jonathan. Known for his expertise in fat loss, muscle gain, and helping beginners start their fitness journey, Coach Jonathan shares his insights on understanding and tracking macros. The discussion includes simplifying the concept of macronutrients, common roadblocks like fear and tracking challenges, and practical steps to make nutrition manageable. Coach Jonathan also shares his personal success story of transforming his life through proper nutrition. This episode is a must-listen for anyone looking to make real changes with real coaches. 00:00 Welcome to the Fitness on Fire Podcast 00:28 Meet Coach Jonathan 00:42 Understanding Macros for Beginners 01:55 Common Roadblocks in Macro Tracking 03:25 The Fist Rule: Simplifying Macro Tracking 05:44 The Importance of Protein 11:36 Creating a Macronutrient Split 14:37 The Benefits of Eating More 18:19 Coach Jonathan's Personal Success Story 22:21 Final Thoughts and Takeaways 23:10 Closing Remarks Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire Podcast, host Josh Graves and the Fitness on Fire coaching team recap the highlights of their recent charity event, the Fitness on Fire Showdown, held on June 15th, 2023. The event raised over $13,000 for the Pediatric Cancer Research Foundation, with special participation from Brody O'Donnell, a young cancer survivor. The podcast covers various competitions, including the skier, rower, pushups, rope climb, and multi-rig events, as well as recognizing top fundraising and spirited teams. The team expresses gratitude to all participants, sponsors, and the community, and looks forward to the next showdown on June 14th, 2025. https://pcrf-kids.org/ 00:00 Welcome to the Fitness on Fire Podcast 00:24 The Fitness on Fire Showdown: A Community Effort 00:45 Team Brody: A Story of Triumph 02:26 Event Highlights and Special Moments 03:17 Epic Competitions and Records 04:58 Rope Climb and Multi Rig Challenges 06:40 Top Teams and Fundraising Achievements 08:01 Event Recap and Future Plans Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, the host interviews Rachel Cosgrove, a fitness expert from Results Fitness who recently released her new book, "Age Strong". They discuss the importance of fitness and strength training especially for women over 40. Rachel shares her personal experiences and explains how her own fitness journey inspired her to write the book. There is also an in-depth conversation about the key elements of a successful fitness regime, the significance of setting goals and having external accountability, and the importance of learning new skills as one ages. The host praises Rachel's book as a valuable resource, not only for women in their 40s, but also for fitness coaches to better understand and train their clients. Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode of the Fitness on Fire podcast, host Vanessa Panella highlights the upcoming Fitness on Fire Showdown event. The event, which raises money for pediatric cancer, features various vendors who contribute to health and wellness. These vendors offer services ranging from therapeutic massages, facial treatments, movement assessments, to advanced clinical nutrition. Listeners are encouraged to participate in the event, either by donating, checking out the vendors, participating in the silent auction, or just by watching the events. Donate Here ➡️ https://cure.pcrf-kids.org/fundraiser/5565663 Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode, the hosts discuss the Fitness On Fire Showdown, their annual charity event. The Showdown is a team event with three men and three women competing in various fitness challenges. Each year, the event supports a local cause, and this year, they're partnering with the Pediatric Cancer Research Foundation. The hosts share their favorite team themes, memorable showdown moments, and the powerful impact the event has had on the participants and the community. They encourage listeners to join the event, either as competitors or spectators, emphasizing the sense of community and friendship the Showdown fosters. Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this episode, Coach Josh Graves and Jason O'Donnell discuss the journey of Jason's son, Brody, who battled and overcame an aggressive form of pediatric cancer. The talk centers around the upcoming Fitness Umpire Showdown, which supports Team Brody and the Pediatric Cancer Research Foundation. Jason shares the emotional roller coaster of Brody's diagnosis, treatment, and his current status of being 11 years cancer-free. Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

In this season finale of the Fitness on Fire podcast, hosts Vanessa Panella and Coach Dani delve into a comprehensive discussion about the High Rocks mini series. They share their personal experiences from both the Open and Pro divisions, providing valuable insights for those considering participating in these races. Coach Dani offers an in-depth account of her transition from the Open to the Pro division, discussing the challenges she encountered and the strategies she employed to overcome them. They also discuss the importance of mental preparation, dietary habits, and the benefits of consistent training for optimal race performance. The episode concludes with Coach Dani discussing her future plans in the High Rocks series, hinting at a possible shift towards doubles and mixed doubles. Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Welcome to the third episode of our Hyrox mini series, where we dissect specific workouts and provide guidance on how to master them. Today's focus: Rower and Skierg. Join your hosts, Coach Vanessa, Coach Dani, and Coach Shelby as they explore the technique and strategy behind the rower and skierg. Remember, refinement comes through consistent practice! Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Welcome to the third episode of our Hyrox mini series, where we dissect specific workouts and provide guidance on how to master them. Today's focus: Burpees and Lunges. Join your hosts, Coach Vanessa, Coach Jaselle as they explore the technique and strategy behind the sled push and sled pull exercises. Remember, refinement comes through consistent practice! Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Welcome to the second episode of our Hyrox mini series, where we dissect specific workouts and provide guidance on how to master them. Today's focus: Sled Push and Sled Pull. Join your hosts, Coach Vanessa, Coach Daniela, Coach Mario, and Coach Matt as they explore the technique and strategy behind the sled push and sled pull exercises. Remember, refinement comes through consistent practice! Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Welcome to the first episode of our Hyrox mini series, where we delve into the different RoxZones and share tips and tricks on how to excel at them. Today's topic: Wall Balls. Tune in to hear from your hosts, Josh, Richie, and Vanessa as they share insights and give advice on mastering the wall ball exercise. Remember, practice makes perfect! Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Purchase Online Training Here: https://fitnessonfire.studio.xplor.co/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support