Fitness, Wellness, and Longevity

In this podcast, I speak about one of the most overrated areas of health and wellness, exercise intensity.I go over the what, why, and how to rethink your training to maximize your health and performance.

Welcome back!In this week's episode, my special guest is strength and conditioning coach Lance Goyke. Lance jumped on my radar long ago as one of the first adopters of Postural Restoration Principals brought to strength and conditioning along with a internship base under world renowned strength coach Bill Hartman (iFAST). In our conversation Lance and I talk about-How Lance got started as a coach-Where is learned his principals from-Moving to coaching online full time-Limitations of being a Youtuber-The best home gym equipment-Why stretching is overratedand so much more!If you'd like to learn more about Lance, please visit his website www.lancegoyke.com!Please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I recap the biggest things we learned about in 2021. There was a lot to be learned and you won't want to miss these golden nuggets!If you like the podcast, please rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I share our best tips for surviving the holidays with some simple fitness and diet hacks!If you like today's episode, please subscribe, rate, review and share with a friend!

Welcome back!In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential limitations of this type of training, and Scott discusses a new testing protocol that he is using for his clients.If you like today's podcast, please go online and give us a 5 star review, share with a friend, and subscribe!See you next time!

Welcome back!In this week's episode, Scott and I cover what high ferritin levels mean in your blood work, what issues they may cause, and a simple way to fix it!If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I break down systemic muscle tension and how it affects your mobility and performance. We also cover the first steps in assessing and correctly sympathetic drive.If you life today's podcast, please subscribe, rate, review, and share with a friend.Happy Thanksgiving!

Welcome back!In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching.

Welcome back!In this week's episode, my guest is Ed Gibbins. Ed is the lead product designer and co-founder of Rewire Fitness app. Ed and I discuss how the rewire app is different than any other fitness app on the market, why now is the best time to leverage neurotraining, and how just 2 minutes can completely change your day using the Rewire app.If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I run through a quick checklist of considerations for ageless athletes prior to starting a high intensity exercise regimen. These tips could save your life!If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!This is part 2 of the how do we currently train podcasts. In this episode I break down what my training looks like including how often, what exercises I choose, and what my overall goal in training is. I think you'll be surprised at how much training I actually do!If you like this podcast, please like, subscribe, and share with a friend!

Welcome back!In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak your own training.If you like this podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode my special guest is Robb Wolf. Robb is a 2x New York Times bestselling author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world's leading experts in Paleolithic nutrition. Robb has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. In the past few years, Robb has formed a supplement company called LMNT, bringing electrolytes to the masses!In today's conversion Scott Hagnas and I talk to Robb about-what perspectives have changed over the last 15 years in nutrition and health-the role community plays in an individuals wellness-how pharmaceutical companies influence our healthcare system-the role of electrolytes in low carb and ketogenic diets-and so much more!If you'd like to learn more about Robb's electrolyte supplement, visit www.drinkLMNT.com. To learn more about Robb's work, visit his website www.robbwolf.com.Thank you so much for listening and if you like this podcast, please subscribe, rate, and share with a friend!

Welcome back!In this week's episode, Scott and I share what our current diet looks like! We cover when and what we eat on a typical day and the why behind it.If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I discuss our favorite bodyweight exercises and how we use them to get ageless athletes stronger, more flexible, and improve body composition.If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, my special guest is Active Life CEO Dr. Sean PastuchIn our conversation, Sean and I talk about what a ageless athlete could do right now to improve their fitness and performance, how coaches are not bringing value to the table, and the paradigm of fitness now, and for the future. If you would like to learn more about active life rx visit activelifeathlete.com or message Sean on Facebook/Instagram.If you like the podcast please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott and I talk about our guts! More specifically our own accounts of dealing with our microbiome, parasites, overgrowths, and more! We cover our testing, symptoms, and protocols for getting better.If you like this podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, my special guests are Scott Hagnas (www.scotthagnastraining.com) and Adam Neiffer (www.crossfitfortvancouver.com). Adam is the owner of Crossfit Fort Vancouver, Crossfit Games Athlete, and coach of the 2021 NoBull Crossfit Games Champion Justin Medeiros.In this conversation we cover:-How Adam got into Crossfit-What he learned competing that he takes into coaching-Why he took on Justin as an athlete-Justin's strengths and weaknesses and how they attack them...and so much more!If you like this podcast, please subscribe, rate, review, and share with a friend!

Welcome back to the fitness wellness and longevity podcastIf you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe! In today's episode, my special guest is Catherine Arnston, the CEO of Energybits. Energybits is an Algae based food that contains different forms of one of the most nutritious foods on earth: Algae. In today's conversation Catharine and I discuss how Energybits came to be, the benefits of algae, how algae can help slow aging and increase energy, and how algae farms may be the solution to global warming! I hope you enjoy this conversation with my special guest, Catharine Arnston and if you want to try Energybits for yourself enter the promocode leflochfitness20 to receive 20% off your order. Go to www.energybits.com to order!New episodes air every Tuesday and Thursday so please subscribe! Thank you again to Catharine for coming onto the podcast and if you'd like to give energybits a try, go to the website energybits.com and enter the promocode “leflochfitness” to receive 20% off your purchase! If you liked today's podcast, please subscribe and review the podcast giving us 5 stars. It helps grow the podcast more than you know and it's completely free. Share this podcast with a friend and we'll see you next week for a brand new episode of the fitness, wellness, and longevity podcast!

Welcome back!  If you are new to the podcast we are all about health and performance of the ageless athlete.  We interview tons of guests on nutrition, training, and wellness.  If you are into that kind of thing please subscribe.This podcast is also affiliate with some amazing companies geared toward maximizing your fitness, wellness, and longevity.  Periodic fasting has numerous health benefits and can be used for not only weight loss but longevity.  I fast every 3 months and to help with my fast I use the Fasting Mimicking Diet from Prolon. ProLon® meals come in 5 small boxes (one for each day) that include plant-based energy bars, soups, a variety of snacks, drinks, and supplements, all studied and carefully designed to nourish your body and support metabolic and overall health for healthy aging.Click here and enter the promocode Flochfitness10 for 10% off your orderhttps://bit.ly/3idwZA3Do you have as hard a time getting enough fruits and veggies in as me?  Do you need more EPA and DHA?  Are you looking to get all the health benefits of algae but unsure how to do it, then ENERGYbits® is for you!  ENERGYbits® use only the highest quality strains of spirulina and chlorella, so their tablets contain the highest nutrient density available. These tiny tablets can be chewed, swallowed, or my personal preference is to add them to my smoothie after my workouts.  If you want to give  ENERGYbits® a try, go to the website energybits.com enter the promocode leflochfitness20 at check out.In this week's episode, Scott and I talk about ketogenic diets. What is a ketogenic diet, what are the pros and cons, and finally is a ketogenic diet right for you?If you like this podcast, please subscribe, rate, review, and shar with a friend. New episodes of the podcast come out every Tuesday and Thursday. See you then!

Welcome back to the fitness wellness and longevity podcastIf you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe! In today's episode, my special guest is Dr. Gil Blander. Dr. Blander is an expert in blood biometrics and applying the wisdom of the blood to unlock longevity and resilience in sport. He leads a team of biology, nutrition & exercise physiology experts at InsideTracker (www.insidetracker.com) .In today's conversation Dr. Blander shares the origins of inside tracker, how someone would get started, what information you can get from your blood, how to use biometrics to improve your performance and longevity, and we finish up with recommendations to improve your health from Dr. Blander's analysis of thousands of data points.If you like this podcast, please subscribe, rate, review and share with a friend.

Welcome back!In this week's episode, Scott and I talk about getting injured during training. What should you do in the short, medium, and long term to get back and be better than ever! Hint: Injuries are a blessing in diguise!If you like this episode, please subscribe to the podcast, review, and share with a friend.See you next time!

Welcome back!This week's special guest is a breath work expert, Wim Hof Instructor, Brazilian jiu jitsu black belt, and US Marine Veteran Joey Hauss. Joey and I talk about the benefits of Wim Hof breathing, ice baths, the benefits of breath work and meditation, how to get started with jiu jitsu, and a little about Joey's journey to being a personal development coach.You can learn more about Joey at his website joeyhauss.comIf you like today's podcast, please subscribe, like, and share with a friend!See you next time!

Welcome back!In this week's episode, Scott and I dive into home training programs. How do you choose the right program and how do you maximize the benefits of the program you choose?If you like this episode, please subscribe, rate, review, and share with a friend!See you next time.

Welcome back!In this week's episode, my special guest is Peter Burke, founder of Crossfit 353 in Dublin, Ireland. In our conversation we discuss where Crossfit as a company is in 2021, how Crossfit has changed since the global pandemic, how Crossfit 353 differentiates itself from other Crossfits, what a typical class looks like, and how small group fitness classes are the secret to unlocking optimal health!If you like today's podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott is back and with a beard! Scott shares with us his most recent long endurance ride that had elevations of thousands of feet! He also shares how much the breathing work he has been doing affected his recovery. We then go on to talk about how to maximize the benefits of virtual training from home including set up, gear, and even the clothes you should wear!If you like this podcast, please subscribe, rate, review and share with a friend!

Welcome back!In this week's episode, my special guest is Esther Blum, RD. Esther is an integrative dietician who specializes in working with perimenopausal and postmenopausal women (and men) to optimize their health with gut healing, stress management, and nutritional interventions. In today's podcast, Esther and I discuss hacking your health from home, how you should be exercising and eating during menopause, how men can be an ally during menopause, and so much more!Here is Esther's website:www.estherblum.comfor more information in working with Esther!If you like today's podcast, please subscribe, rate, review, and share with a friend!See you next time.Timestamps:0:00 Intro4:00 How working from home has changed our health4:45 Kitchen Grazing6:30 The Role of Accountability7:30 Lay Out Your Clothing to Hack Your Laziness8:00 Schedule Your Workouts11:00 Yogi Tea for better Sleep17:00 What is Integrative Dietetics?17:00 Protein requirements for ageless athletes17:20 Working with Different Patients19:00 What are the tests?21:30 Sleep22:30 Four Sigmatic instead of coffee25:00 Feeling Better27:00 Postmenopausal Recommendations for exercise and nutrition35:50 How can men be an ally to women?

Episode 272: Fasting Mimicking Diet With Dr. Joseph AntounWelcome back!In this week's episode, my special guest is Dr. Joseph Antoun, CEO of L-Nutra, a company that offers products to support fasting diets. In today's discussion Dr. Antoun sheds light on the benefits of fasting diets, what fasting diets are and aren't, and how L-Nutra products (including the Fasting Mimicking Diet) can get you closer to your health and longevity goals.If you would like to learn more about L-Nutra products, visit www.l-nutra.com.To try the Prolon products, click the link below and use the promocode "flochfitness10" to receive a 10% discount on your order!https://bit.ly/3xJd4O8Follow me on social media:FLOCH FITNESS0:00 Intro2:00 L-Nutra6:00 How fasting affects the body10:30 What are the effects of fasting physiologically?12:30 The new definition of fasting14:30 Fasting vs. Low Cal Diets15:50 Fasting Mimicking Diet17:30 Fasting with a life full of stress20:00 Fasting as a stressor22:30 Gluconeogenesis23:30 Periodic Fasting26:00 Removing Addictions27:00 Wired to Eat28:30 What Should I Eat?29:30 Longevity as the goal31:00 Flexitarian Diet33:10 To Look Buff, eat this...34:20 IGF/Insulin=Pro Aging39:00 Eating for chronic disease40:30 Fasting For Health42:00 Exercise Recommendations48:00 Prolon

Welcome back!In this week's episode, Scott and I talk about a hot topic: weightlifting with kids. And more specifically, should kids be lifting weights? You'll want to hear our take!If you like today's podcast, please subscribe, rate, review and share with a friend!

Welcome back!In this week's episode, I get to sit down and talk with the founders of Relish Life Liz Dickinson and Shannon Shearn. In our conversation, the ladies explain exactly what Relish Life is, how their approach to weight loss is different from other weight loss strategies, the ladies' own stories of success, and so much more!If you are ready to make a change and join with Relish Life, podcast listeners can use the promo code "flochfit20" at check out to receive 20% their subscription!If you like what you heard, please give the video a like and subscribe.See you next time!

Why I Went On TRTIn this solo podcast, I share my own story about testosterone replacement therapy. I cover the steps leading up to it and why I ultimately made the decision to take control over my health. This was a challenging video for me to make because there is a big stigma in society surrounding steroids and has lead to men feeling ashamed and guilty for even thinking about getting help.You are not alone. But there is no free lunch in life. Make sure you are transparent about why you are going on TRT. Transparent with your loved ones, medical practitioner, etc.. That is my biggest piece of advice I can give you anyone, and the piece of advice I feel confident in sharing. If you have maxed out all areas of sleep, nutrition, stress management, and exercise, don't be afraid to take the lifeline. For more information on my functional medicine practitioner:https://www.r3health.co/Blood Work:https://drive.google.com/file/d/18eL7xjh_LNQVvHIiT26xV7v4iTAJr5v7/view?usp=sharing

Welcome back!In this week's episode, my special guest is Dr. Peter Kozlowski, MD, author of the brand new book Unfunc Your Gut. Unfunc Your Gut encapsulates Dr. Peter Kozlowski, MD's heart-centered, patient-first approach in the groundbreaking field of Functional Medicine. In simple terms, he offers a research-based fusion of medical insights with mental, emotional and spiritual wisdom acquired through his own addiction recovery and healing journey. Doc Koz guides us off the Internet to seek and find real answers to "what's going on with my health?" and empowers us with practical strategies (and delicious recipes!) to achieve authentic balance of body, mind and spirit.In our conversation, Dr. K and I cover :Common maladies for ageless athletesThe secret behind gut healthHow the way think affects how your body worksHealing Traumaand so much more!If you like today's podcast, please subscribe, rate, review, and share with a friend!Dr. K's book:https://www.amazon.com/Unfunc-Your-Gut-Functional-Emotional/dp/19477088990:00 intro1:09 What is Unfunc your gut?5:09 How is being being a medical doctor different from functional medicine?7:00 "we lost control of preventive disease"8:40 Common causes of disease9:50 Mental, Emotional, Spiritual11:00 There are more neurons in our gut than in our brain!14:00 Toxins, mold, and heavy metals18:00 Assessment20:00 SIBO24:00 Fibromyalgia30:00 Trauma32:00 Dr. K's Personal Story36:00 Dr. K's Role in Medicine38:00 Elimination Diets39:00 SIT STILL40:00 Issues with Recovery44:00 Conscious vs. Subconscious49:00 Is Alcohol ok?51:00 How to fix yourself with Elimination diet

Welcome back!In this week's episode, Scott and I talk about the 2021 No Bull Crossfit Games, including my experience attending, the current state of Crossfit, the top male and female performances, and The Fittest Mom on Earth Annie Thorisdottir.If you like today's podcast, please subscribe, rate, review, and share with a friend!See you next time.

Welcome back!In this week's episode, Scott and I sit down and discuss our approach to a client who can't fall asleep. What assessments to we perform, how do we test and retest, and what are our interventions?If you like today's podcast, please subscribe, rate, review, and share with your friend!

Welcome back!In this week's episode, Scott and I sit down and discuss our approach to a client who can't fall asleep. What assessments to we perform, how do we test and retest, and what are our interventions?If you like today's podcast, please subscribe, rate, review, and share with your friend!

Welcome back!In this week's episode, Scott and I talk about the results of Scott's online training group's most recent training block. We go on to talk about Scott's most recent 5-1-5 test and what his training is going to look like as a result.If you like today's podcast, please subscribe, rate, review, and share with a friend!Show notes:Scott's post:https://www.instagram.com/p/CRP8pUhn7oE/Airofit:https://www.airofit.com/

Welcome back!In this week's episode, Scott and I sit down and talk about resilience. What is resilience and why is so important in your training, nutrition, and lifestyle?If you like today's podcast, please subscribe, rate, review, and share with a friend.See you next time!

Comedy, Jiu Jitsu, and Expansion with Kyle CeaseWelcome back!In this week's episode, my special guest is Kyle Cease. After over 20 years of achieving what he thought were his dreams of being a headlining touring comedian and actor, Kyle Cease suddenly discovered that the belief “When something happens, I will be happy” is a complete lie. Following the calling of his heart, he decided to quit his stand-up career at its peak, and now—as a transformational comedian and New York Times bestselling author of I Hope I Screw This Up—he brings his one-of-a-kind wisdom to sold-out audiences around the world and reaches millions online.Kyle Cease has made more than 100 different TV and movie appearances, including 10 Things I Hate About You, Not Another Teen Movie, Jimmy Kimmel Live, The Late Late Show With Craig Ferguson, Chelsea Lately, The Martin Short Show, Comics Unleashed, and numerous VH1 shows. He has two #1 Comedy Central specials to his credit and, in 2009, Kyle earned the #1 ranking on Comedy Central's Stand-up Showdown.In our conversation together, Kyle and I talk about pivoting from stand-up to transformational work, lessons we take from meditation, accepting our masculinity, starting jiu jitsu, and so much more!If you like today's podcast, please subscribe, rate, review and share with a friend!See you next time!

Welcome back!In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the longevity mindset that you can implement right now!If you like today's podcast, please subscribe, rate, review, and share with a friend.See you next time!

Welcome back!In this episode our special guest is Dr. Sylvia Tara. Sylvia Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. Tara was a consultant with McKinsey & Company and has worked at the world's largest biotechnology companies. She is the author of The Secret Life of Fat, that was turned into PBS Nova special.In our conversation, we cover:1:00 What is the secret to fat4:14 Losing Weight is not about empty fat cells5:50 Stubborn Fat Loss7:30 Leptin Secret10:00 Dieting Forever11:40 Lustig and Sugar13:00 Keto and Fasting14:00 Fasting15:00 Adherence is the key to dieting16:30 Set Points18:30 Fat Gain19:40 Adiponectin23:30 Dexa Scanning23:20 Bod Pod24:00 Testosterone and Growth Hormone25:00 Sleep26:00 Difference between women27:00 Growth Hormone and Sleep28:00 Ghrelin and Exercise29:00 The importance of leafy greens30:00 Micro Biom31:00 Making sense of it all32:00 Stubborn fat33:30 Increase fiber to grow biom35:00 Insulin is satieting36:00 Widening the fasting window38:00 Set Point and Calories39:00 Calories In/Calories Out42:00 The frustration of stubborn fat44:00 Self Control46:00 Temptation bundling46:00 Take a Break47:15 Falling off the rails52:20 National Weight loss Registry56:30 Never let a problem get too bigYou can find Dr. Tara on facebook:https://www.facebook.com/sylviataraphd/Or her website:https://www.thesecretlifeoffat.com/If you like this podcast, please subscribe, rate, review, and share with a friend!See you next time!

Welcome back!In this week's episode, Scott and I discuss my new prism glasses! Why I got them, where I got them from, and how they are going to improve my posture.If you like today's podcast, please subscribe, rate, review and share with a friend!

Welcome back!In this week's episode, my special guest is author RJ Rise. RJ's new comic book, The Ultimate 5 Squad has been buzzing around the internet recently and for good reason. It combines the message of being a hero with cultural diversity. RJ and I sat down and talked about:0:00 Intro2:00 Kids needing to see characters like them4:00 How a super hero thinks5:00 Living in a world of negativity6:00 Adversity9:00 Shame 11:00 Childhood obesity12:30 Fun Run13:30 Power of Your Voice...and so much more!RJ's book is available now on Amazon or on the website ultimatefivesquad.comThanks again for listening and if you like the podcast, please subscribe, rate, review, and share with a friend!

Welcome back!In this week's episode, Scott has another update on Moxy autoregulation protocols. We then go into a discussion about the important of intention in training.If you like today's podcast, please subscribe, rate, review, and share with a friend!See you next time!

Staying Fit Over 50 With NYU Professor Scott GallowayWelcome back!In today's episode, my special guest in NYU professor, renowned podcaster (Pivot and The Prof G Show) and best selling author (The Four, Algebra of Happiness, and Post Corona) Scott Galloway. In this episode we talk about:0:00 Intro2:00 Mental Health As A Brand4:30 SCAFA5:45 Algebra of Happiness7:50 I'm Feeling Down9:50 "How Are You" When You Aren't OK?12:00 Talking Myself Out Of Myself13:30 Advice on Break-Ups14:00 Every Day It Sucks Less15:00 Exiting Relationships18:00 CEO Bad Press25:00 Outro...and so much more!Thank you again to Scott for coming onto today's podcast.If you like what you heard of Scott, you can catch him on his other podcasts wherever you listen to podcasts.Please subscribe, rate, review, and share with a friend!See you next time.

Welcome back!In today's episode, my special guest in NYU professor, renowned podcaster (Pivot and The Prof G Show) and best selling author (The Four, Algebra of Happiness, and Post Corona) Scott Galloway. In this episode we talk about:0:00 Intro2:00 Mental Health As A Brand4:30 SCAFA5:45 Algebra of Happiness7:50 I'm Feeling Down9:50 "How Are You" When You Aren't OK?12:00 Talking Myself Out Of Myself13:30 Advice on Break-Ups14:00 Every Day It Sucks Less15:00 Exiting Relationships18:00 CEO Bad Press...and so much more!Thank you again to Scott for coming onto today's podcast.If you like what you heard of Scott, you can catch him on his other podcasts wherever you listen to podcasts.Please subscribe, rate, review, and share with a friend!See you next time.

Welcome back!In this week's episode, Scott and I sit down and talk about:-New 5-1-5 Moxy Testing Results that left Scott scratching his head-Determining limitations in athletes through Moxy testing-Training interventions for athletes with localized oxygen utilization contraints-The secret combo to sustained weightlossAll this and more!If you like the podcast, please subscribe, rate, review, and share with your friends!See you next time.Article cited:https://healthsciences.ku.dk/newsfaculty-news/2021/05/researchers-find-the-secret-behind-maintaining-a-healthy-weight-loss/

Welcome back!In this week's episode, our special guest is Jason Patton (Fire Department Chronicles and Fire Department Coffee). We cover many topics including becoming famous, staying grounded, mental health awareness month, and much more! Here is the complete rundown:0:00 Intro1:00 The Last 2 Years3:30 New Discovery Channel Show5:15 Basics of Mental Health6:20 It's ok when you are down7:30 How do you know when you have overreached?8:40 Self Evaluation9:30 Who helps you to stay humble?10:45 Instagram Pulling People11:30 Do I Have Control Over My Destiny?13:30 Does Being A Fire Fighter Keep You Grounded?14:20 Hanging With Stipe Mioci16:00 Being a Famous Fire Fighter17:20 What's The Worst Part About Being Famous?18:10 Be Careful About Who You Surround Yourself With19:20 Politics Of Being A Fire Fighter20:41 Fire Fighters Don't Care21:20 1st Amendment Rights22:10 Cancel Culture23:40 Learning From Fire Department Chronicles24:30 Remaining Neutral in Videos26:00 Men's Mental Health27:30 How to Hug 10128:40 Feeling Are A Beach Ball29:40 How to Start a Heavy Conversation30:00 Listen, Acknowledge, Validate31:30 Stop Judging32:30 Perception vs. Reality33:20 Wake Up To Be Content34:30 Trauma36:00 Self Worth Was In The External37:30 Everyone Has Problems38:40 Sticks in a Bundle Are Unbreakable39:10 Negativity40:30 Being a Beacon41:20 What Makes You Happy?42:30 What Feels Heavy?44:00 Fire Fighting Shows45:00 Rescue Me46:00 Suicide in Fire Fighting47:15 Supporting Fire Fighters48:30 Helping First Responders49:30 Be True to Who You Are51:00 OutroIf you like today's podcast, please subscribe, rate, review and share with a friend!Have a question you'd like us to answer on the podcast? Email me at sean@flochfitness.comSee you next time!

Welcome back!In this week's episode, Scott and I discuss moxy testing, a device that measures the oxygen in your muscles.Scott and I cover:What is moxy testing?What did Scott find when using it on himself?What are Scott's performance limitations?What is a 5-1-5 assessment?What is a Wingate test?What is blood occlusion and how does it affect performance?What does stress do to oxygen consumption?...and so much more!If you like today's podcast, please subscribe, rate, review and share with a friend!See you next time.

Welcome back!Have you wondered why your mobility hasn't improved even though you have been working on it? Do you have troubles in flexibility that just don't seem to get better? We've got you covered mobility guru Scott Hagnas shares his 3 key takeaway from studying mobility for the last 20+ years! If you can't touch your toes, you won't want to miss this!If you have a question that you'd like answered on the podcast, please send them to sean@flochfitness.com. Please like, rate, review, and share this podcast with a friend!See you next time!

Welcome back!In this week's podcast, my special guest is Colin Jenkins. Colin is the owner of Lighthouse Fitness in Ventura,CA. He is also a former Crossfit Games Athlete and 6x Regional competitor. He is also runs two awesome youtube channels The Shredded Sloth and Connect the Watts, a connected fitness channel that focuses on fitness devices of the home.In the podcast we cover:0:00 Intro2:30 Transitioning Out Of Crossfit2:45 Battling With Rosatia4:00 The "A Ha" Moment5:50 Being All in6:30 Getting Healthy Again8:00 Who Helped You?9:00 The Mental Shift10:30 How Things Change Over Time12:00 Competing In Crossfit So Young14:00 The Sport of Crossfit Now15:30 Is Colin Into Crossfit Now?17:30 Moving Away From Crossfit Training18:45 West Coast SC20:00 Selling Colin's Gym21:30 Lighthouse Fitness25:00 Goal of Colin's Athletes26:00 March 17, 202027:30 Online Classes then 5,000ft. of Outdoor Space29:30 How Did Colin's Members Respond?31:30 What Changes Now That The Pandemic Is Coming to An End?32:20 What Will You Keep the Same From the Pandemic Shift?33:30 Shredded Sloth36:00 Peloton For Online Coaching38:40 Growing a Youtube Channel41:00 Finding Your Niche42:00 Connect the Watts44:00 Peloton Bike...Thumbs Up?45:15 Peloton Is A Great Supplement to Training46:15 Tonal...Too Expensive?51:00 Dating App With Peloton?54:00 Limitation in Home Equipment?55:30 Shifting Away from The Gym56:45 Mid-Tier Gyms Will Die58:15 Equinox Will Survive59:15 Orange Theory Is A Goner1:00:00 Crossfit Does Ok

Welcome back!In today's episode I sit down and speak with Kara Collier,RD, the Head of Nutrition at Nutrisense, an online business that utilizes CGM (continuous glucose monitoring) to track client's blood sugar and make recommendations on exercise, nutrition, and lifestyle.In the interview we cover:0:00 Intro2:00 What is Nutrisense5:00 Using the Freestyle Libre6:00 What is Continuous Glucose Monitoring?12:00 Is CGM sensitive enough?17:00 What does it cost?18:30 Biggest factors that affect blood glucose19:45 The importance of exercise-walking after meals21:00 Does stress affect blood sugar?22:30 What results will users see?25:00 Who is this product for?27:00 What has surprised you since seeing the data come in?30:00 Can we make assumptions about foods?32:00 How does the service work?34:00 Steps to success36:00 Is CGM a tool for nutritionists?43:00 What is your personal goal50:00 What's next for nutrisense?53:00 What advice would you give to your younger self?If you want to learn more about Nutrisense, you can visit their website www.nutrisense.ioLike today's podcast? Please rate, review, subscribe, and share with a friend!See you next time!