MVMNT4LIFE

Episode Overview:In this episode of MVMNT4LIFE, Kolby shares a beginner-friendly guide to meal prepping, breaking down the process into simple steps and actionable tips. Whether you're new to meal prep or looking for ways to streamline your weekly meals, this episode is packed with practical advice to help you get started.Kolby discusses the essential tools you need, introduces three easy meal prep plans, and shares step-by-step instructions for creating healthy, delicious meals. By the end of the episode, you'll have everything you need to kickstart your meal prepping journey and take control of your nutrition.Key Topics Covered1. The Basics of Meal PreppingMeal prepping saves time, reduces stress, and ensures you have healthy meals ready to go.Start small by prepping one recipe per week and gradually building up your skills and confidence.2. Essential Tools for Meal PreppingContainers: Choose between affordable plastic or durable glass containers.Kitchen Tools: A chef's knife, cutting board, sheet pan, skillet, mixing bowls, and more make prepping efficient.Optional tools like slow cookers or food processors can add variety.3. Weekly Meal Prep PlansKolby introduces three beginner-friendly meal prep plans, complete with ingredients, costs, and instructions:Week 1: Chicken, Broccoli, and Sweet PotatoesA simple, balanced meal featuring roasted sweet potatoes and steamed broccoli alongside baked chicken.Prep time: ~1 hour | Cost per meal: $3.80–$5.40Week 2: Turkey Meatballs, Zucchini Noodles, and MarinaraA flavorful and low-carb dish with baked turkey meatballs, spiralized zucchini noodles, and marinara sauce.Prep time: ~1 hour | Cost per meal: $4–$5.60Week 3: Salmon, Asparagus, and QuinoaA nutrient-packed combination of baked salmon, roasted asparagus, and fluffy quinoa.Prep time: ~1 hour | Cost per meal: $6.20–$8.40Takeaways from the EpisodeStart Small: Begin with one recipe and scale up as you get more comfortable.Customize for Your Needs: Adapt recipes to fit your taste, budget, and dietary preferences.Consistency is Key: Meal prepping helps you stay on track with your health goals.Actionable TipsGather your tools and ingredients before you start prepping.Set aside a specific day each week for meal prep.Use meal prep to explore new recipes and build a sustainable, healthy lifestyle.Call to Action:Try one of Kolby's meal prep plans this week and share your experience!Follow MVMNT4LIFE for more tips and inspiration. Don't forget to subscribe, rate, and share the podcast to help others discover the benefits of meal prepping.Final Words:Meal prepping doesn't have to be overwhelming. With the right tools, a plan, and some inspiration, you can make it a seamless part of your routine. Tune in next week for more tips to keep you moving and living your best life.

Host: Kolby KrystofikEpisode Summary:In this inspiring episode of the MVMNT4LIFE podcast, Kolby shares the incredible stories of people whose lives were transformed—or even saved—by fitness. As the podcast approaches its 52nd episode milestone, Kolby reflects on the power of storytelling to inspire change and create a culture of health and wellness.From tales of overcoming depression and life-threatening illnesses to finding new purpose through exercise, Kolby highlights the profound impact that fitness can have on mental, physical, and emotional well-being. He also calls on listeners to share their own or others' stories to build a collection of community-driven inspiration for the early 2025 podcast season.Key HighlightsKolby's Vision for the Podcast in 2025Focus on inspiring stories from community members and beyond.Celebrate the ways fitness changes lives and motivates positive change.Create a platform to share personal journeys that resonate with listeners.Four Inspiring Stories of Fitness TransformationsAaron Murray: Overcoming Depression Through FitnessAfter years of battling severe depression and multiple suicide attempts, Aaron was prescribed a 12-week gym program.What began as awkward sessions on a stationary bike turned into a passion for exercise, leading Aaron to become a personal trainer.Aaron now helps others through fitness, proving that movement can be a powerful tool for mental health.Hope: Fighting Heart Disease and Cancer with FitnessHope's commitment to fitness helped her survive a congenital heart defect and breast cancer.Her surgeon credited her healthy habits for keeping her alive, and she now uses her story to inspire others.Hope continues to teach spin classes and advocate for heart health, especially for women.Andrea Logan: Beating Bulimia and Surviving a Car AccidentAndrea battled bulimia for 13 years before turning to fitness to regain control of her life.A devastating car accident in 2017 tested her physical strength, but her fitness journey helped her recover fully.Andrea emphasizes the importance of staying active and building strong bones and muscles.Samantha Martin: Rebuilding After Cancer TreatmentsAfter a cancer diagnosis, Samantha used fitness to recover her strength and confidence.Weightlifting became her sanctuary, helping her overcome the physical toll of treatments and find empowerment.Samantha shares tips for cancer survivors to ease back into fitness and prioritize their health.Takeaways from the EpisodeInspiration is the key to lasting change. Whether it's overcoming adversity or finding a new purpose, fitness can be a life-saving force.Your story matters. Kolby invites listeners to share their personal fitness journeys or nominate someone with an inspiring story to feature on the podcast.The power of community. Fitness doesn't just transform individuals—it fosters connections and support systems that uplift entire communities.Call to ActionShare Your Story: Kolby wants to feature stories from the Oxnard MVMNT and CrossFit Ventura communities in 2025.Submit your story or nominate someone by emailing kolby@oxnardmvmnt.com.Subscribe & Support: Don't miss upcoming episodes—subscribe, rate, and share the MVMNT4LIFE podcast to inspire others.Final Words:Fitness is about more than just physical health; it's a tool for transformation, resilience, and community. As Kolby looks ahead to 2025, he's eager to showcase how fitness has changed lives—both within his gyms and beyond.Tune in next Thursday for more stories, insights, and tips to keep you moving for life.

Podcast Title:The MVMNT4LIFE Podcast: How Sleep Impacts Your Life, Fitness, and RecoveryEpisode Summary:In this episode of the MVMNT4LIFE Podcast, host Kolby Krystofik dives deep into the science of sleep—its benefits, the consequences of not getting enough, and practical ways to improve it. Drawing from personal sleep data tracked via a Garmin smartwatch and insights from scientific research, Kolby breaks down how sleep affects performance, recovery, and overall well-being. The episode concludes with actionable tips to enhance sleep quality, helping listeners take measurable steps toward better rest and improved health.Key Takeaways:1. The Benefits of Sleep:Physical Performance: Adequate sleep improves reaction time, endurance, coordination, and decision-making. REM sleep is critical for these skills.Muscle Recovery: Deep sleep promotes protein synthesis and growth hormone release, essential for tissue repair.Cognitive Function: REM sleep enhances memory, learning, and focus, while poor sleep leads to slower reaction times and impaired decision-making.Immune System Support: Consistent deep sleep boosts cytokine production, strengthening immune defense.Hormonal Balance: Proper sleep regulates cortisol and hunger hormones, helping maintain stress and appetite levels.2. Negative Effects of Sleep Deprivation:Decreased physical and cognitive performance.Impaired recovery and increased risk of injury.Weakened immune response and hormonal imbalances leading to stress and weight gain.3. Tips to Improve Sleep:Maintain a Consistent Schedule: Stabilize your circadian rhythm with regular sleep and wake times.Create a Restful Environment: Keep your bedroom dark, cool (optimal around 62°F), and quiet to enhance deep sleep.Limit Screen Time: Reduce blue light exposure before bed to promote melatonin production.Monitor Nutrition: Avoid heavy meals and stimulants like caffeine close to bedtime.Establish a Relaxing Routine: Wind down with mindfulness practices to improve sleep onset and reduce disruptions.4. Using Wearables for Sleep Tracking:Kolby discusses how tracking sleep with devices like Garmin, WHOOP, or Oura Ring can provide valuable insights to measure improvement and identify patterns.Call to Action:If you found this episode helpful, share it with someone who could benefit from better sleep. Don't forget to like, subscribe, and leave a review! New episodes drop every Thursday, covering health and fitness topics to keep you moving for life.Links and Resources:Follow Kolby Krystofik: Instagram | YouTubeLearn More About Oxnard|MVMNT and CrossFit Ventura: Website

MVMNT4LIFE Podcast Episode: Meet Coach Casey – Athlete, Engineer, and CrossFit EnthusiastHost: Kolby KrystofikGuest: Coach CaseyEpisode Summary:This week on the MVMNT4LIFE podcast, Kolby sits down with Coach Casey, a Saturday morning CrossFit coach and cornerstone of Oxnard MVMNT's community. Casey's journey from a small town in Massachusetts to Oxnard, CA, is filled with incredible sports experiences, a career in engineering, and a love for coaching that inspires others.From her childhood filled with figure skating, gymnastics, and field hockey, to her career as a chemical engineer with Procter & Gamble, Casey has embraced challenges and a growth mindset every step of the way. Join Kolby and Casey as they discuss her path to becoming a CrossFit coach, her passion for fitness and nutrition, and her love for helping others find their strength.Key HighlightsWays They Moved Last WeekCasey: CrossFit, a 64-minute endurance class, and running with her dog.Kolby: CrossFit, pickleball, and transitioning to managing a new gym space.Casey's JourneySports Background: Grew up in Massachusetts and played over 10 sports, including figure skating, field hockey (even in college), swimming, and track.Move to California: Took a leap of faith by relocating across the country for a job with Procter & Gamble in her early 20s.CrossFit Journey: Joined Oxnard Movement shortly after moving to California to rediscover the team and competitive spirit she missed from sports.Coaching at Oxnard MVMNTPath to Coaching: Casey joined the CrossFit Coaches Development Program (CDP) to deepen her knowledge and connection with the gym community.Favorite Part of Coaching: Helping athletes experience breakthrough moments and cheering them on as they realize their potential.Challenges in Coaching: Missing the camaraderie of working out with a class while leading it.Personal LifeMeeting Her Husband: Casey met her husband, Tyler, at the gym—a perfect CrossFit love story!Nutrition Enthusiast: With years of experience tracking macros, cutting, bulking, and maintaining, Casey offers valuable insights into fitness and nutrition.Career in EngineeringChemical Engineering Background: From college to her current role at Procter & Gamble, Casey has mastered complex systems and leads a department managing utilities like compressed air, steam, and cooling water.Love for STEM: Passionate about making science and engineering accessible to others, which carries over into her coaching style.Call to ActionConnect with Coach Casey:Follow Casey on Instagram (linked below) or reach out with questions about CrossFit, nutrition, or coaching.Join the Community: Drop in for a Saturday morning class or bring a friend to experience Casey's energy firsthand!Links and ResourcesOxnard MVMNT Website: oxnardmvmnt.comInstagram: @caseyc223Email: kolby@oxnardmvmnt.comFinal Words:Whether you're a CrossFit enthusiast or just starting your fitness journey, Casey's story reminds us of the importance of community, growth, and challenging ourselves to be better every day.Make sure to subscribe, leave a rating, and tune in next Thursday for another episode of the MVMNT4LIFE podcast!

MVMNT4LIFE Podcast Episode: The Hero Fund – Giving Back to Our CommunityHost: Kolby KrystofikEpisode Summary:In this episode of the MVMNT4LIFE podcast, Kolby takes a solo deep dive into the Hero Fund – a unique initiative at Oxnard Movement and CrossFit Ventura designed to support members and the Ventura County community. Rooted in the gym's core values of integrity, doing the right thing, and family, the Hero Fund is an embodiment of what it means to build and sustain a supportive and uplifting culture.Kolby explains what the Hero Fund is, how it's funded, and the various ways it's used to help members and the broader community. From membership sponsorships during times of hardship to supporting local causes and community members, the Hero Fund is a powerful tool for creating positive change.Key Highlights:00:32 – Introduction to the Hero Fund and its alignment with Oxnard MVMNTs core values02:38 – Ways Kolby moved last week: CrossFit, pickleball, and hiking04:14 – Three key uses of the Hero Fund:Intra-Member Fund: Covers 50% of a member's gym fees for up to three months during financial hardship.Hero Fund Scholarship: Provides new members with six to eight personal training sessions and two months of CrossFit membership.Community Acts of Kindness: Quarterly contributions to local causes, families, or individuals in need.08:27 – Examples of Hero Fund impact:Membership sponsorships for those experiencing job transitions, family challenges, or loss.Support for causes like food drives, holiday events, and financial contributions for medical or accessibility needs.10:55 – How the Hero Fund is funded:1% of all gym membershipsMerchandise sales from Hero Fund apparelContributions from members and the local community13:14 – Goals for the Hero Fund:Growing the fund's reachTransitioning to a 501(c)(3) nonprofit for tax-deductible contributionsIncreasing awareness among members and the Ventura County communityCall to Action:If you or someone you know could benefit from the Hero Fund, reach out for an application.Nominate a member or community cause that could use Hero Fund support.Interested in contributing? Connect with Kolby directly to donate or learn more.Links and Resources:Learn more about the Hero Fund: oxnardmvmnt.com/hero-fundReach out to Kolby for applications or contributions: kolby@oxnardmvmnt.comFinal Words:The Hero Fund is about giving back and making a difference in the lives of our members and community. Let's keep spreading kindness and supporting one another!

MVMNT4LIFE Podcast Episode: Getting to Know Coach JeffHost: Kolby KrystofikGuest: Coach JeffEpisode Summary:In this episode of the MVMNT4LIFE podcast, Kolby chats with Coach Jeff, Oxnard Movement's longest-tenured coach, about his life, fitness journey, and how he balances family, fitness, and work. Listeners get a unique glimpse into Jeff's early life, his love for hockey, and his transition to CrossFit. Jeff shares insights on parenting, including the influence of his own upbringing and how he encourages his kids to pursue their passions.This episode also explores Jeff's fitness journey, from his early days as a hockey player to his 12 years in CrossFit, where his approach shifted from a focus on performance to health and longevity. Jeff discusses how working from home makes his time coaching and working out in the gym an important part of his social connection. Kolby and Jeff close out the episode with advice for new and prospective CrossFitters, emphasizing the importance of simply showing up and staying consistent.Key Moments:01:09 - Introduction to Coach Jeff and recent fitness activities03:36 - Jeff's background: Growing up in Camarillo, high school years, and early sports06:53 - High school memories and hockey journey10:01 - Transitioning from hockey to fitness and joining CrossFit13:43 - Meeting his wife Darlene and their journey into CrossFit together16:42 - Fitness for health: How Jeff's approach shifted with fatherhood22:25 - Reflections on parenting and supporting his sons, Mason and Kaden26:15 - Working from home and the importance of social connection at the gym33:04 - Future hopes for his sons and the influence of family and community36:18 - Final advice: The power of consistently showing upConnect with Coach Jeff:Instagram: @jokawaguEmail: Available for questions on fitness, coaching, and family life (provided upon request)Listen in to gain insights from Coach Jeff's journey, as he talks about the value of persistence, family connections, and being part of a supportive community.

MVMNT4LIFE Podcast Episode: Community Updates and Big News for Oxnard MVMNTHost: Kolby KrystofikGuest: Solo episode with KolbyOG Sweaters: https://om.pushpress.com/open/preorder/preorder_275d81dcd571b4OG Shirts: https://om.pushpress.com/open/preorder/preorder_5972b70573166eEpisode Summary:In this solo episode of the MVMNT4LIFE podcast, Kolby Krystofik shares exciting news and valuable resources with listeners, especially members of Oxnard|MVMNT. Kolby talks about his recent adventures in CrossFit training, pickleball, and rock climbing with his family. He also dives into the wealth of resources available on Oxnard Movement's members-only page, from fitness and nutrition guides to exclusive discounts with local businesses and brands.The highlight of this episode is Kolby's announcement of Oxnard|MVMNT's acquisition of CrossFit Ventura, marking a big step forward in growing their fitness community. Kolby shares his vision for fostering a strong, collaborative community across both locations, preserving and enriching each gym's unique culture. This expansion aims to offer members broader access to resources, events, and connections. Kolby wraps up by inviting listeners to stay tuned for more updates and to support the gym with a limited-edition “OG” CrossFit Oxnard shirt sale.Key Moments:00:59 - Intro and recent activities: CrossFit training, pickleball, and rock climbing03:28 - Overview of the Oxnard Movement members-only page and exclusive discounts05:45 - Discount highlights: RX Smart Gear, Forever Balanced Body, MoveRX, Skull and Bones Society, Be Weiss Coaching10:32 - More member discounts: First Form, PostNet, Cecily Breeding Creative18:18 - Free downloads on the members page: Time Management and Ultimate Protein Guide28:03 - Big announcement: Oxnard|MVMNT's acquisition of CrossFit Ventura32:31 - Kolby's vision for the expanded community and upcoming OG shirt sale34:46 - Closing remarks and a preview of upcoming staff interviewsConnect with Oxnard|MVMNT:Website: Oxnard MVMNTEmail: kolby@oxnardmvmnt.comWhether you're a member or just discovering Oxnard|MVMNT, tune in to hear Kolby's plans for a united and thriving fitness community.

MVMNT4LIFE Podcast Episode: Kolby's StoryHost: Kolby KrystofikEpisode Summary:In this episode of the MVMNT4LIFE podcast, Kolby Krystofik, owner of Oxnard|MVMNT, takes us on a deep dive into his journey—from his childhood and athletic background to his career and personal evolution in fitness. He shares how his passion for health and performance has shaped him into the leader he is today, dedicated to fostering community and promoting lifelong fitness.Kolby discusses his experiences in high school and college athletics, how his academic focus shifted from physics to sports medicine, and the life lessons he learned along the way. Listeners get a behind-the-scenes look at Kolby's transition to gym ownership, his personal challenges, and his vision for Oxnard|MVMNT as a place where members find joy and growth through meaningful fitness.Key Moments:00:35 - Intro: Kolby's recent Trail Ragnar race with Oxnard MVMNT members02:00 - Childhood in Gilbert, Arizona, and his love for sports and school05:30 - High school swimming, water polo, and graduating early09:40 - College recruiting trips and attending Pepperdine University16:30 - Choosing sports medicine as a major after a discouraging encounter24:10 - Discovering CrossFit, learning to coach, and early career29:00 - Pursuing firefighting while working in gyms and lifeguarding33:00 - Transition to full-time coach, purchasing the gym, and personal life changes35:50 - The mission of Oxnard|MVMNT and creating a supportive fitness community38:00 - Kolby invites listeners to reach out to connect and learn moreConnect with Kolby:Email: kolby@oxnardmvmnt.comPhone: 805-826-1470If you'd like to chat about Kolby's journey, the mission of Oxnard|MVMNT, or if you're curious about CrossFit, Kolby would love to hear from you. Whether you're looking for community, motivation, or a new fitness challenge, this episode sheds light on the vision and values that drive Oxnard|MVMNT forward.

MVMNT4LIFE Podcast Episode: Meet Coach BrendaHost: Kolby KrystofikGuest: Coach Brenda LorcaEpisode Summary:In this episode of the MVMNT4LIFE podcast, Kolby sits down with Coach Brenda, one of the full-time coaches at Oxnard|MVMNT. They dive into her life, both inside and outside the gym, discussing her journey from high school sports to discovering CrossFit and her role in helping members succeed in their fitness journeys.Brenda shares stories from growing up in Goleta, California, where she learned to swim at 14 to join her high school water polo team after a failed attempt at soccer. We learn how Brenda's love for fitness led her to CrossFit, the changes she's experienced, and how she now plays a key role in helping members at Oxnard|MVMNT stay on track, particularly in their first 100 days.Key Moments:00:00 - Intro01:00 - How Brenda moved last week02:30 - Kolby shares how he stayed active last week05:00 - High school sports: from failed soccer tryout to water polo goalie08:00 - Growing up with three brothers in Goleta11:00 - Brenda's college years: Santa Barbara City College, academic probation, and Ventura College18:00 - Various jobs, from Café Rio to Massage Envy30:00 - Discovering CrossFit and joining Oxnard|MVMNT in 201338:00 - Gaining 40 pounds of muscle and embracing a healthier mindset42:00 - Working at the gym: from cleaning toilets to full-time coach45:00 - How Brenda helps members work through pain and injury with personal training50:00 - Final thoughts: How to reach out to Coach BrendaStay Connected with Coach Brenda:Instagram: @beekerbb8Email: admin@oxnardmvmnt.comIf you're looking for support with your fitness journey, personal training, or just want to chat with Brenda, don't hesitate to reach out! And don't forget to check out Oxnard|MVMNT if you're looking for a gym where the coaches truly care about helping you succeed.

MVMNT4LIFE Podcast Show NotesEpisode Title: Getting to Know Coach Nicci: From Saskatchewan to Surfing and CrossFitHost: Kolby Krystofik, Owner of Oxnard|MVMNTGuest: Coach Nicci, Oxnard|MVMNT CoachWebsite: www.oxnardmvmnt.comEpisode Overview:In this episode, Kolby sits down with Coach Nicci, Oxnard|MVMNT's youngest coach. Listeners will follow Nicci's journey from a small-town life in Canada to becoming a coach in California. Nicci shares her experiences growing up on a farm, competing in track and field, transitioning to life on the West Coast, and how she fell in love with the ocean and CrossFit. Nicci also opens up about becoming a CrossFit coach, her passion for fitness, and balancing coaching with her nursing studies.Key Topics Covered:Life in Small-Town Canada:Nicci grew up in Delmoni, Saskatchewan, a town of 2,000 people.She shares childhood memories of raising animals on her family's farm and working on a dairy farm, including chaotic moments like when the cows escaped!Track and Field & Pole Vaulting:Nicci competed in track and field, starting as a sprinter and hurdler before transitioning to pole vaulting.She enjoyed the complexity of pole vaulting, as it constantly challenged her to improve.The Unexpected Path to California:After considering university for track and field, Nicci decided to join Youth with a Mission (YWAM) in Australia, where she met her now-husband, Johnny.Nicci shares how her career plans shifted from physical therapy to coaching and nursing, and her transition from landlocked Saskatchewan to the beaches of California.Becoming a Surfer and Ocean Swimmer:Nicci first saw the ocean at age 14, struggled with swimming, but grew to love the water after moving to California and meeting Johnny.Determined to improve, Nicci joined the Ventura College swim team and eventually passed the challenging Los Angeles County Ocean Lifeguard Test.Coaching at Oxnard|MVMNT:Nicci got involved in CrossFit after meeting Kolby through mutual lifeguard connections and quickly fell in love with the sport.After completing the Oxnard|MVMNT Coaches Development Program (CDP), Nicci talks about the challenges and rewards of the intensive training process, which led to her transformation, including gaining 25 pounds of muscle through hard work and nutrition.The Transition to Nursing:Initially pursuing physical therapy, Nicci pivoted to nursing after realizing coaching fulfilled many of the roles she envisioned for herself.Nicci is preparing to start nursing school at Moorpark College while continuing to coach and share her passion for fitness.Takeaways:Perseverance Through Change: From small-town life to global adventures, Nicci's story is a testament to resilience and embracing new challenges.Dedication to Self-Improvement: Whether learning to surf or gaining muscle through CrossFit, Nicci demonstrates the importance of persistence and growth.Balancing Passions: Nicci's journey shows how you can balance multiple passions, from fitness to nursing, while helping others along the way.Connecting:If you'd like to connect with Nicci for questions about CrossFit, nursing, or even babysitting, you can reach her on Instagram.Connect with Nicci:Instagram: @nicolehirn 

Episode Overview:In this special episode, Kolby interviews Coach Isabel to explore her journey from growing up in Oxnard, California, to becoming a long-time CrossFit athlete and coach, as well as a successful cosmetologist. Isabel reflects on her early life, career shifts, and what brought her to the world of CrossFit. They also discuss the unique challenges she's experienced, including her recent journey through menopause. This episode is part of a series where listeners get to know the staff at Oxnard|MVMNT on a personal level.Key Topics Covered:Isabel's Early Life and High School DaysIsabel reminisces about her high school experience, including her favorite subject, biology, and her dislike for math and history.She shares memories of ditching class and nearly not graduating due to poor attendance, showing a different side of her fun, rebellious teenage years.The Path to CosmetologyAfter working at fast-food chains like Taco Bell and McDonald's, Isabel found her true calling in cosmetology, a passion she had since high school.She describes her beauty school journey, the sacrifices she made to attend, and her first steps in the industry, from early mistakes to building a loyal clientele.Cosmetology as a BusinessIsabel discusses the realities of being a small business owner, from the challenges of relying on walk-ins to the fulfillment of developing long-lasting relationships with clients.Her 20+ years in the industry have allowed her to witness clients grow, and she reflects on the bittersweet moments, like losing long-time clients.Transitioning to CrossFitIntroduced to CrossFit by a coworker in 2013, Isabel shares her initial experiences with strength training and the competitive edge she brought from her time at 24-Hour Fitness.She talks about how the culture and equipment at CrossFit Oxnard have evolved since she started, highlighting the supportive environment now present at Oxnard|MVMNT.Becoming a CrossFit CoachAs a coach, Isabel draws from her own early CrossFit experiences to guide others. She emphasizes the importance of scaling movements and learning proper techniques—lessons she wished she had known when she first started.Isabel is also deeply invested in continuing education, constantly pursuing new certifications and learning opportunities to become a better coach.Navigating MenopauseIsabel opens up about her ongoing experience with menopause, sharing insights on the physical and emotional changes, such as hot flashes, fatigue, and clumsiness.She offers practical advice to other women going through the same journey and encourages them to seek support, whether from doctors or trusted friends.Takeaways:Perseverance Pays Off: Whether it's starting over in a new career or pushing through a difficult workout, Isabel's journey is a testament to the power of dedication and resilience.Invest in Yourself: Whether it's continuing education in cosmetology or CrossFit coaching, Isabel shows that you should never stop learning or improving your craft.Support Matters: From navigating the challenges of small business ownership to experiencing the effects of menopause, Isabel emphasizes the importance of a supportive community—both at work and in life.Call to Action:If you're interested in getting to know Isabel better, reach out to her via Instagram or email, whether you have questions about cosmetology, CrossFit, or navigating menopause.Connect with Isabel:Instagram: @huera101Email: isabelmvazquez225@gmail.com Thanks for tuning in! Be sure to subscribe, rate, and share the episode. Catch us next week as we feature another coach from the Oxnard|MVMNT team!

Episode Overview:In this episode of MVMNT4LIFE, Kolby sits down with Claudia Chaloner, a physical therapist and long-time CrossFit athlete, to discuss her journey from small-town West Virginia to becoming a cash-based PT in San Diego. Claudia shares her unique experiences, including moving to New Zealand, running her own practice, and now transitioning into motherhood while maintaining her fitness. They also dive into the importance of bridging the gap between traditional physical therapy and functional fitness, offering valuable insights into empowering women in the gym, especially those new to strength training.Key Topics Covered:Claudia's Journey to Physical TherapyClaudia reflects on growing up in West Virginia and her journey through college, meeting her husband, moving to New Zealand, and eventually pursuing a doctorate in physical therapy.She discusses how her early experiences traveling and working as a fitness instructor abroad shaped her passion for movement and health.Launching a Cash-Based Physical Therapy PracticeClaudia shares how she transitioned from traditional clinical PT to a cash-based, mobile practice embedded in the CrossFit community in San Diego.She highlights the challenges and rewards of moving from clinic work to establishing her own PT practice in CrossFit gyms.Empowering Women Through Strength TrainingOne of Claudia's passions is working with women—especially older women—who are new to strength training and helping them break free from traditional fears, such as getting "too bulky."She recounts success stories of helping clients move from injury or immobility to thriving in fitness, including working with adaptive athletes.The Shift to Assisted Living PT and Online CoachingCurrently pregnant with her second child, Claudia shares her recent transition into working with older adults in assisted living facilities, a stark contrast from her previous roles.Despite the change in environment, Claudia continues her online PT business and shares the joy of helping people move better even remotely.Training While PregnantClaudia talks about staying active during her pregnancy and how important it is to listen to your body. She emphasizes the importance of patience and grace in postpartum recovery.Kolby and Claudia also discuss the importance of having a supportive gym community for pregnant women and moms returning to fitness.Takeaways:Know Your Limits, But Push Your Potential: Claudia's story of transitioning into cash-based PT and empowering women in strength training reminds us that there's always room to grow, even when starting from discomfort or injury.Functional Fitness + Physical Therapy = Success: Integrating physical therapy with functional movement, especially within a CrossFit framework, can bridge the gap between recovery and living a fully active life.Pregnancy Isn't the End of Fitness: Claudia shows how women can continue working out during pregnancy with proper adjustments, and encourages other moms-to-be to stay active.Call to Action:If you have questions about your fitness journey, pregnancy training, or physical therapy, reach out to Claudia Chaloner via her Instagram or email (linked below).Need Physical Therapy or Fitness Help?Reach out to Kolby at Oxnard|MVMNT for a free consultation and get started on your fitness journey today. www.orxnardmvmnt.com or follow us on Instagram @oxnardmvmnt and @kolby_krysto or @claudiachaloner Thanks for tuning in! Don't forget to subscribe, rate, and share the episode. We'll see you next week with another great conversation!

Host: Kolby Krystofik, Owner of Oxnard|MVMNTGuest: Dusty Breeding, Founder of Skull and Bones SocietyWebsites: www.oxnardmvmnt.com | www.skullandbonessociety.coEpisode Overview:In this episode of MVMNT4LIFE, Kolby sits down with Dusty Breeding, founder of Skull and Bones Society, to dive deep into the world of finances. Dusty shares his journey from being in significant debt to achieving millionaire status, all while emphasizing the parallels between financial and physical health. This episode covers actionable steps you can take to manage your finances, avoid common pitfalls, and build a life aligned with your core values.Key Topics Covered:The Importance of Financial HealthDusty explains the critical role financial health plays in overall well-being and how it parallels physical fitness.He shares his personal story of paying off nearly $100,000 in debt and building a million-dollar net worth in 15 years.Breaking Down the Debt MythThe difference between “good debt” and “bad debt” is debunked, focusing instead on the inherent risks of all types of debt.Dusty emphasizes caution and responsibility when it comes to managing debt, rather than categorizing it into “good” or “bad.”The Power of BudgetingDusty introduces the concept of a budget as a “training plan for success,” similar to a workout plan in CrossFit.Kolby and Dusty discuss how the first budget, much like the first workout, can be the hardest—but it's the key to unlocking future financial progress.Takeaways:Own Your Financial Story: Just like with fitness, taking ownership of your finances starts with an honest assessment of where you are. Dusty's story highlights the importance of confronting financial challenges head-on.Budget for Success: A budget isn't restrictive—it's the foundation for future financial freedom. The key to building wealth is living below your means, regardless of income level.Action is Key: Whether it's improving fitness or financial health, the key to success is taking action. Dusty's actionable steps—knowing your values, planning, and budgeting—are the blueprint for achieving your financial goals.Call to Action:Free Budgeting Tool!As a special gift to all listeners, Dusty is offering a free download of his Monthly Cash Flow Plan, usually priced at $20, with the promo code MVMNT. You'll also get a step-by-step video guide narrated by Cecily Breeding. Click here to download.Want to improve your health and fitness?Schedule a free consultation with Kolby at Oxnard|MVMNT to start building the life you want through fitness. Learn more here or reach out on Instagram at @oxnardmvmnt or @kolby_krysto.

Podcast Title: High-Protein Snacks and Meals for Better PerformanceHost: Kolby Krystofik, Owner of Oxnard|MVMNTIn this episode of the MVMNT4LIFE podcast, Kolby dives into the importance of protein intake for anyone looking to optimize their fitness, whether it's building muscle, losing fat, or improving performance in the gym. After recapping a week full of pickleball, CrossFit, and a night run, Kolby shares insights into how to boost protein intake with simple meals, snacks, and “hacks” designed to keep you moving and performing at your best.Why Focus on Protein?Kolby emphasizes that when it comes to achieving results—whether it's muscle gain or fat loss—one of the biggest factors is often diet, specifically the lack of protein. Many people aren't eating enough protein to support their training or fitness goals. Rather than focusing on what to remove from your diet, Kolby suggests adding more protein as a way to crowd out less beneficial foods.Protein Snack Ideas (Less Than 30g Protein Per Serving):Kolby kicks things off with a list of easy-to-prepare protein snacks with less than 30 grams of protein per serving. These are great for anyone needing an extra boost throughout the day. Here are a few examples:Scrambled Eggs with Spinach and Turkey: A breakfast option with 22g of protein and high in healthy fats.Greek Yogurt with Berries and Chia Seeds: This snack offers 20g of protein and is lower in fat.Protein Smoothie: A quick and easy 30g protein hit, combining protein powder, almond milk, banana, and spinach.Higher Protein Meal Ideas (30g-50g Protein Per Serving):Kolby then ups the ante with meals that contain 30-50 grams of protein per serving—perfect for larger meals or anyone needing more fuel to sustain their workouts. Some examples include:Grilled Salmon with Quinoa and Veggies: A nutrient-dense meal packing 42g of protein.Turkey Burger with Cottage Cheese: A 40g protein meal that's surprisingly easy to prepare and perfect for a post-workout refuel.Egg White Omelette with Turkey and Spinach: A lighter, high-protein breakfast option with 35g of protein.Protein Hacks for 50g+ Protein:For those who need an even bigger protein boost, Kolby shares his favorite “protein hacks” that offer 50 grams or more in a single sitting. These are ideal for those who are short on their daily protein intake or need something quick and efficient:Double Protein Shake: Two scoops of whey protein blended with almond milk, spinach, and ice for a whopping 50g of protein.Cottage Cheese with Turkey Slices: Surprisingly, this combination packs a punch with 52g of protein and can be a quick snack option.Tuna Salad with Greek Yogurt: By doubling up on the tuna and mixing with Greek yogurt, this provides a high-protein meal with 50g of protein and minimal carbs and fats.Takeaway Message:Kolby wraps up by stressing the value of adding more protein into your diet, especially for anyone serious about improving their fitness and body composition. By making small changes—like swapping snacks for high-protein options or using protein “hacks”—you can crowd out less nutritious foods without feeling deprived.If you try adding just 50 grams more protein a day, you're likely to see improvements in muscle gain, fat loss, and overall performance in the gym. Plus, with options that fit a variety of tastes and dietary preferences, it's easier than ever to hit your protein goals.Kolby concludes by mentioning that all the protein-packed meal ideas will be made available in the show notes, and a PDF version will be accessible to members soon. Stay tuned for more great content on nutrition, fitness, and wellness, and don't forget to share how you're staying active!

Introduction (00:42):Kolby Krystofik kicks off the episode by introducing the podcast and sharing his personal activities from the past week. He reflects on his CrossFit workouts, pickleball, and sailing, which all play into his goal of staying active. The episode is recorded on September 11th and inspired by the closing of his 22-week sailing season, as well as his newfound interest in the 2024 America's Cup.Sailing Season Reflection (03:10):Kolby reflects on his sailing journey, sharing that he has been living on sailboats since 2019 in Ventura Harbor. He first owned a Catalina 30 and learned the ropes of racing, crewing for others in Marina Del Rey. After learning under an experienced captain, he bought his own boat and participated in the Wet Wednesday racing series at the Ventura Yacht Club. He discusses the challenges of balancing living on a sailboat while racing, leading him to sail conservatively at first.Upgrading to a Larger Boat (05:33):In 2021, Kolby upgraded to a Catalina 400, a 40-foot sailboat with unique features like a freestanding mast. He describes his crew's roles during the Wet Wednesday races, which involve various positions like helmsman, bowman, and trimmers. Kolby explains how each person on the boat contributes to the racing process and how it's been an exciting year with increased competition.Racing Experience and Strategy (11:37):Kolby shares some highlights from the 2023 Wet Wednesday races, explaining the racing strategy and the importance of the boat's handicap. He describes the excitement of competing against more boats, as well as the challenges of balancing speed, avoiding collisions, and navigating the racing rules.America's Cup 2024 Overview (15:22):Kolby transitions to discussing the 37th America's Cup, set to take place in Barcelona, Spain, from October 12th to the 21st. He gives a breakdown of the competing teams, including Emirates Team New Zealand, Enyos Britannia, and Luna Rosa from Italy. Kolby explains the history and significance of the America's Cup, sharing interesting details about each team.America's Cup Boats (AC75s) (19:56):Kolby delves into the technical aspects of the America's Cup boats, the AC75s. These high-performance foiling monohulls can reach speeds up to four times the wind speed using hydrofoils that lift the boats out of the water, drastically reducing drag. He explains the technology and design of these boats, from their twin-skin sails to hydraulic systems that manage balance and lift. Kolby compares the speeds of America's Cup boats to traditional monohulls, emphasizing the thrill and speed of the races.Roles on America's Cup Boats (24:36):Kolby explains the roles of the crew on America's Cup boats, from the helmsman and tactician to foil trimmers and grinders. He shares how advancements in technology, such as the use of cycles to trim sails, have transformed how these boats are operated and how every role is crucial to the performance of the boat.Encouragement to Watch America's Cup (28:50):Kolby wraps up the episode by encouraging listeners to check out the America's Cup races on YouTube and to get involved with sailing if it's something they are passionate about. He invites listeners to potentially join his crew next year or participate in local sailing events.Closing Thoughts (31:18):Kolby signs off by reminding listeners to stay active, whether through sailing or other physical activities, and to reach out with any sailing stories. He invites everyone to rate and subscribe to the podcast and to get in touch with him if they have any sailing-related questions or interests.

Major Topics Discussed:Introduction and Weekly Activity RecapBring a Friend Day RecapThe Importance of Events in Fitness and Community BuildingDifferent Types of Events: Competitions, Social Gatherings, and AdventuresThe Value of Events: Opportunity, Motivation, and Social ConnectionHow Oxnard|MVMNT Incorporates Events to Keep Members MovingEncouragement to Participate in Events for Fitness and SocializationChapters and Timeline:00:00 - 02:42: Introduction and Weekly Activity RecapKolby Krystofik kicks off the episode by sharing his week of movement, which included CrossFit, pickleball, and sailing, and reflects on how staying active keeps him energized. He encourages listeners to share how they've stayed active.02:43 - 06:15: Bring a Friend Day RecapKolby reflects on the recent “Bring a Friend Day” at Oxnard|MVMNT, where the gym had record participation with more friends than members attending. He emphasizes how this event not only supports fitness but also strengthens community bonds.06:16 - 09:44: The Importance of Events in FitnessKolby discusses how events create opportunities and motivation for staying active. He highlights how people are more likely to engage in physical activity when they are part of social events and how events serve as platforms to build community and foster shared interests.09:45 - 12:01: Different Types of EventsKolby breaks down events into three categories: competitions (like 5Ks or Spartan races), social gatherings (e.g., group activities like camping trips), and adventures (e.g., backpacking or Ragnar races). He explains how each type of event can contribute to physical activity, socialization, and a sense of accomplishment.12:02 - 14:10: Why Events Keep You MovingKolby explains that events create both an opportunity and an excuse to stay active. Whether it's a small gathering or a large competition, events bring people together with a shared sense of purpose, leading to long-term fitness and community benefits.14:11 - 18:37: The Three Key Elements of an EventKolby identifies the three main components that define an event: frequency (it's not part of a daily routine), registration (there's a barrier to entry like sign-ups), and reflection (there's follow-up after the event, either with photos or emails). He elaborates on how these elements drive motivation and build lasting connections within the community.18:38 - End: Encouragement to ParticipateKolby urges listeners to find and participate in events that align with their interests, emphasizing how attending events can keep you moving and connected with like-minded people. He also refers to past podcast episodes about community and encourages listeners to explore how these can impact fitness and well-being.This episode of the MVMNT4LIFE podcast discusses how events—whether competitions, social gatherings, or adventures—play a crucial role in keeping people motivated, active, and connected. Kolby shares insights on how events provide a sense of accomplishment, social bonding, and long-term benefits for health and well-being. At Oxnard|MVMNT, events are an essential part of building a strong community and keeping members engaged throughout the year.

In this episode of MVMNT4LIFE, host Kolby Krystofik delves into the science behind recovery, exploring how we can optimize our rest days to improve overall fitness and health. Kolby begins by discussing his own recent physical activities, including CrossFit workouts and a sailing trip to the Channel Islands, emphasizing the importance of staying active.The main focus of the episode is on recovery and how it fits within the framework of General Adaptation Syndrome (GAS). Kolby explains GAS as a three-phase response to stress—Alarm, Resistance, and Exhaustion—and how it applies to physical training. He describes how the body undergoes a process of compensation and supercompensation after being stressed by exercise, leading to improved performance and strength.Kolby also covers the critical role of sleep in recovery, detailing how different stages of sleep—light sleep, deep sleep, and REM sleep—affect the body's ability to recover both physically and cognitively. He discusses hormonal changes during sleep, such as the decrease in cortisol and the increase in growth hormone, which are vital for effective recovery.The episode wraps up with a comparison of active versus passive recovery, explaining how active recovery through low-intensity movement can enhance blood flow and aid in muscle repair, while passive recovery, like complete rest or sleep, is essential for overall recovery.Kolby concludes by emphasizing the ultimate goal of exercise and recovery: to increase and maintain bone density, muscle mass, and cognitive function for as long as possible. He encourages listeners to share the episode with friends and reach out with any questions about recovery or the concepts discussed.Call to Action:If you found this episode helpful, please share it with a friend. If you have any questions, feel free to leave a comment on our YouTube page or email Kolby directly at kolby@oxnardmvmnt.com. Stay moving, stay happy!

Introduction (00:38 - 03:04)I reintroduced myself as Kolby Krystofik, owner of Oxnard|MVMNT, the only CrossFit gym in Oxnard, California.Explained that this podcast focuses on keeping us moving throughout our lives, with an emphasis on health, happiness, and fulfillment.Mentioned last week's episode on the role of community in our lives and introduced today's topic: relationships with friends and family.Chapter 1: Weekly Recap (03:04 - 05:17)Shared my experience at the Venice Painkiller CrossFit competition, highlighting both the fun and the challenges.Talked about burning my hands during a handstand walk and getting back into CrossFit training.Mentioned a personal change—shaving my mustache as lifeguard season comes to an end.Chapter 2: Introduction to Relationship Building (05:17 - 07:47)Transitioned into the main discussion on how to have thriving relationships with friends and family.Highlighted the seven key elements: trust, respect, communication, support, compromise, independence, and conflict resolution.Set the stage for a deeper exploration of each element to help you build and maintain strong relationships.Chapter 3: Trust as the Foundation (07:47 - 11:46)Discussed trust as the foundation of any relationship, whether it's a friendship or a romantic connection.Shared personal stories to illustrate how trust is often built through shared values or common experiences.Emphasized that trust is the starting point for forming lasting relationships.Chapter 4: Respect in Relationships (11:46 - 15:49)Talked about respect and how it often complements trust in relationships.Explained how respect can stem from accomplishments, leadership, or social hierarchy.Shared an example from my college days, showing how respect can initiate and sustain relationships.Chapter 5: The Role of Communication (15:49 - 19:42)Highlighted communication as the glue that holds a relationship together once trust and respect are established.Emphasized the importance of open, honest communication, especially during tough times.Stressed the value of effective listening—not just hearing but truly understanding the other person.Chapter 6: Providing Support (19:42 - 22:25)Discussed the importance of being supportive in both emotional and practical ways.Shared stories from my childhood where my parents supported my sports endeavors.Offered tips on being a better support system, such as writing down important details to remember and follow up on.Chapter 7: Compromise in Relationships (22:25 - 26:52)Explained that compromise is crucial in any close relationship, whether it's with family, friends, or a significant other.Discussed how finding a middle ground helps relationships grow and how it's often necessary for harmony.Shared thoughts on how compromise doesn't mean losing, but rather finding a win-win solution for everyone involved.Chapter 8: Maintaining Independence (26:52 - 29:21)Emphasized the importance of maintaining your own identity within relationships.Discussed the dangers of becoming too dependent on someone else and how it can strain a relationship.Highlighted the need to balance personal independence with staying connected to others.Chapter 9: Conflict Resolution (29:21 - 31:37)Talked about the inevitability of conflict in any long-term relationship and the importance of resolving it healthily.Emphasized the importance of not taking things personally and practicing forgiveness.Admitted that while it's not always easy, conflict resolution is something I constantly work on in my relationships.Conclusion and Call to Action (31:37 - End)Recapped the seven key elements of thriving relationships: trust, respect, communication, support, compromise, independence, and conflict resolution.Encouraged you to reflect on your own relationships and identify areas for improvement.Challenged you to pick one area to focus on and make a real effort to strengthen it in a specific relationship.Left you with a quote from a friend: “Quality time comes in the midst of quantity time.”Urged you to rate, subscribe, and share the podcast, and teased that there's more to come next week.

This episode of the MVMNT4LIFE podcast delves into the crucial role that community plays in enhancing fitness, health, and overall well-being. Kolby Krystofik discusses how being part of a supportive community can increase motivation, provide emotional support during tough times, and foster a sense of belonging and self-esteem. He also shares how Oxnard|MVMNT actively builds and maintains a strong community among its members, ensuring that everyone feels connected and supported.Major Topics Discussed:Introduction and Weekly Activity RecapThe Role of Community in FitnessThe Role of Community in Overall HealthCommunity Support During Traumatic Events and Unexpected Life CircumstancesHow Oxnard|MVMNT Supports Its MembersEncouragement to Seek Out CommunityChapters and Timeline:00:00 - 02:11: Introduction and Weekly Activity RecapKolby Krystofik discusses his recent experience at the CrossFit Games and his minimal movement due to a busy schedule.02:12 - 04:18: Transition to the Main Topic: CommunityKolby introduces the main topic, focusing on the role of community in fitness, health, and dealing with unexpected life circumstances.04:19 - 07:23: The Role of Community in FitnessDiscusses how community increases motivation and accountability, making it easier for people to stay committed to their fitness routines.07:24 - 09:31: The Role of Community in Overall HealthEmphasizes the importance of social connections and a sense of belonging in a gym community, which contribute to improved mental health and self-esteem.09:32 - 14:23: Community Support During Traumatic EventsExplores how a supportive community provides emotional support, a safe space, and helps maintain healthy habits during difficult times.14:24 - 20:42: How Oxnard|MVMNT Supports Its MembersKolby explains how his gym fosters community through accountability check-ins, social events, skills clinics, and goal review sessions. These efforts help members feel connected and supported, both inside and outside the gym.20:43 - 27:22: The Importance of a Supportive CommunityKolby shares personal experiences and stresses the value of having a community during tough times. He also discusses the overlap between CrossFit communities and other supportive groups, like church communities, in fostering positive outcomes.27:23 - 34:43: Encouragement to Seek Out CommunityKolby encourages listeners to find or build a supportive community, highlighting that it's a two-way street requiring effort and vulnerability. He offers to help listeners find a community, even if they're not in the Oxnard area.34:44 - End: Closing RemarksKolby invites listeners to reach out for support, subscribe to the podcast, and share the episode with others who might benefit from understanding the importance of community in life.

Major Topics Discussed:Introduction and Weekly Activity RecapThe Seven Fs of Health and Fulfillment OverviewIn-Depth Look at Each F:Fitness (brief mention)FoodFriends and FamilyFunFinancesFatigueFaithChapters and Timeline:00:08 - 02:39: Introduction and Weekly Activity RecapKolby discusses his activities from the past week, including CrossFit sessions, beach workouts, and lifeguarding.02:40 - 04:53: Fitness and General HealthBrief mention of fitness as one of the key aspects of health and introduction to the main topic of the podcast.04:54 - 07:12: Introduction to the Seven Fs of Health and FulfillmentKolby outlines the seven Fs: Fitness, Food, Friends and Family, Fun, Finances, Fatigue, and Faith.Explanation of the importance of competency in each area for overall health and fulfillment.07:13 - 09:18: FoodDiscussion on the significance of food and nutrition in maintaining health.Tips on making better food choices for long-term wellness.09:19 - 10:56: FinancesImportance of financial competency.Key aspects: budgeting and financial planning for long-term success and security.10:57 - 11:54: Friends and FamilyThe role of relationships in health and fulfillment.Objective metrics for maintaining healthy relationships: date nights, family dinners, social gatherings.11:55 - 13:58: FunThe importance of incorporating fun and play into life.Definition of play and how it contributes to overall health and enjoyment.Metrics for fun: engaging in activities outside of work.13:59 - 18:26: FatigueDiscussion on fatigue, sleep, and mental health.Metrics: tracking sleep, journaling for mental health, and reflecting on life.18:27 - 22:23: FaithDefinition of faith as belief or commitment in something greater than oneself.Examples include religion, the universe, karma, or a cause.How faith contributes to fulfillment and health.22:24 - 27:23: Future Discussions and Closing ThoughtsKolby talks about potential future podcasts focusing on each of the seven Fs.Encourages listeners to reach out with topics they want to hear more about.Reflection on his personal health assessment and areas for improvement.27:24 - 29:00: Closing RemarksEncouragement to stay active and engaged.Invitation to interact through email and social media.Reminder to rate and subscribe to the podcast.

Episode Summary: Best Activities for Longevity and HealthIn this episode, we explore the top three activities I recommend for maintaining health and wellness over the long term. While fitness and peak performance are important, this discussion focuses on activities that support longevity and overall health.Three Key Takeaways:Walking:Benefits: Walking is a low-intensity activity that provides significant health benefits. It's accessible, easy to incorporate into your daily routine, and allows multitasking, such as catching up with friends or listening to podcasts.Recommendation: Aim for 20,000 to 30,000 steps a day, which translates to about six to ten miles. Even if you have an active job, try to add extra walking time to reach these goals.Why It Matters: Walking helps maintain cardiovascular health and can be a great starting point for those who don't have access to a gym or equipment.Weightlifting:Benefits: Weightlifting, particularly with barbells, is essential for maintaining muscle mass and strength. This is crucial for long-term independence and mobility, especially as we age.Recommendation: Focus on basic movements like presses, squats, and deadlifts. Alternate between eight-week cycles of progressive overload and maintenance.Why It Matters: Building and maintaining muscle mass through weightlifting helps prevent age-related muscle loss and supports overall body strength and functionality.Skill Acquisition and CrossFit:Benefits: CrossFit combines strength training, metabolic conditioning, and skill acquisition, offering a comprehensive approach to fitness. The constant learning and practicing of new skills help create new neural pathways, essential for cognitive health.Recommendation: Engage in activities that challenge both your body and mind, such as gymnastics or complex lifts. Consistent learning and skill development can stave off cognitive decline.Why It Matters: CrossFit provides a holistic fitness approach that supports physical strength, cardiovascular health, and mental acuity, making it an excellent choice for long-term wellness.Join the ConversationI want to hear from you! What activities do you prioritize for your health and longevity? Share your experiences and insights in the comments. Let's learn and grow together.Special Invitation: Book Your Free Review CallInterested in personalized advice to help you stay healthy and active for the long term? Book a free 30-minute review call with me. We'll discuss your fitness goals and create a plan tailored to your needs.

In this episode of the MVMNT4LIFE podcast, Kolby Krystofik explores the concept of load versus capacity in relation to injuries, using information from the gym's online coaches' development program. He discusses the importance of understanding one's capacity, the factors that affect it, and how to prevent injuries by managing these factors. Kolby also emphasizes the importance of not associating specific movements with injuries without considering broader context and variables.Main Points:Introduction and weekly update from KolbyOverview of the sickness-wellness-fitness continuumExplanation of the load versus capacity conceptDiscussion on factors affecting capacity: anatomical defects, sleep, diet, stress, functional diagnosis, daily activities, and workoutsStrategies for managing load and capacity to prevent injuriesEncouragement to view injuries in a broader context and not associate them with specific movements aloneInvitation to listeners to share their experiences and thoughts in the commentsPodcast Breakdown by Chapters[00:56] Introduction[03:19] Episode Introduction[04:08] Sickness-Wellness-Fitness Continuum[06:08] Load vs. Capacity[08:35] Capacity Limit and Factors Affecting It[15:33] Managing Load and Capacity[19:51] Functional Diagnosis and Activities of Daily Living[22:11] Increasing Capacity[23:48] Conclusion

Episode Title: Measuring Health Metrics for Optimal FitnessIntroduction (00:00 - 00:25)Kolby welcomes listeners, introduces a different format, and suggests watching on YouTube for visual aids.Weekly Movement Recap (00:25 - 02:48)Kolby shares his past week's activities: surfing, lifeguarding, beach workouts, and CrossFit.Invites listeners to share their own movement activities.Main Topic: Health Metrics (02:48 - 05:19)Introduction to health metrics measured by doctors versus those in the gym.Mention of Greg Glassman, founder of CrossFit, and his influence.Five Buckets of Death & Sickness-Wellness-Fitness Continuum (05:19 - 10:12)Explanation of the five ways people can die: chronic, kinetic, toxic, genetic, and microbic.Emphasis on chronic conditions being preventable through lifestyle changes.Introduction to the continuum and how metrics shift from sickness to wellness to fitness.Health Metrics by Doctors (10:12 - 12:34)Overview of common health metrics measured by doctors: blood pressure, resting heart rate, body fat percentage, blood glucose, bone density, and A1C levels.Explanation of normal ranges for these metrics.Sickness and Fitness Metrics (12:34 - 21:49)Discussion on health metrics for someone considered sick and the conditions associated with these metrics.Overview of fitness metrics for someone who is fit and their optimal ranges.Emphasis on the correlation (not causation) between fitness and health metrics.Gym Metrics: Mile Run and Deadlift (21:49 - 27:57)Introduction to fitness metrics used in the gym: one-mile run and one-rep max deadlift.Normal ranges for these metrics and their correlation with health.Explanation of what these metrics look like for someone in the sickness range versus someone in the fitness range.Community and Support Systems (27:57 - End)Importance of measuring fitness metrics regularly.Emphasis on the role of community in maintaining long-term fitness and health.Encouragement to share ways listeners stay active and engaged in their fitness journey.Call to Action:Rate the podcast and watch on YouTube for additional visual content.Share your movement activities and connect via email at kolby@oxnardmvmnt.com.This episode provides a comprehensive discussion on the importance of measuring health and fitness metrics, the correlation between them, and the role of community in maintaining a healthy lifestyle.

Summary:In this episode of the MVMNT4LIFE podcast, host Kolby Krystofik dives into the world of fitness wearables. From discussing whether you should even wear one to comparing some of the top devices on the market, this episode is packed with valuable insights for anyone looking to enhance their fitness journey with technology. Kolby shares his recent beach workouts, celebrates his birthday, and then breaks down various fitness trackers, including their features, pros, and cons.Key Topics Covered:Kolby's Recent Activities: Surfing, beach workouts, and celebrating his birthday with a donut tower.Overview of Fitness Wearables: What are they, and should you wear one?Top Fitness Wearables:Fitbit Charge 6: Features, health metrics, and affordability.Garmin Vivo Move: Sleek design and comprehensive health tracking.Apple Watch: Best for iPhone users with extensive connectivity.Garmin Phoenix 7 Pro: Best for outdoor activities with incredible battery life.Oura Ring: Wearable ring with comprehensive biometric tracking and coaching.Whoop: Detailed data interpretation and continuous wearing without charging downtime.General Recommendations: Which wearable might be best for different types of users.Mentioned Links:Wired's Best Fitness Trackers - https://www.wired.com/gallery/best-fitness-tracker/Fitness Wearables Discussed:Fitbit Charge 6 - https://www.fitbit.com/global/us/products/trackers/charge6Garmin Vivo Move - https://www.garmin.com/en-US/p/662825Apple Watch - https://www.apple.com/apple-watch-series-9/specs/Garmin Phoenix 7 Pro - https://www.garmin.com/en-US/p/735611Oura Ring - https://ouraring.com/how-it-worksWhoop - https://www.whoop.com/us/en/the-data/Join the Conversation:Share your thoughts and experiences with fitness wearables.Leave a comment or rate the podcast.Members of Oxnard|MVMNT can access exclusive content on the members-only page. Contact Kolby for the access code.Follow Us:Oxnard|MVMNT - https://www.oxnardmvmnt.com/Kolby Krystofik on Instagram - https://www.instagram.com/kolby_krysto/Jr Jaquay on Instagram - https://www.instagram.com/jrthegymnasticscoach/

Episode Title: Self-Assessment for Better Health and FitnessHosts:Kolby KrystofikJR (Jrthegymnasticscoach)Episode Summary: In this episode, Kolby and JR discuss their recent activities and dive into a detailed self-assessment tool designed to evaluate various aspects of health and fitness. The hosts share their own scores and experiences, providing insights and strategies for listeners to improve their overall wellness.Key Segments:Introduction:JR opens the podcast and Kolby welcomes listeners back.Brief catch-up: Kolby talks about getting back from vacation and how the gym has been busy with summer fitness routines.JR mentions training and balancing his schedule with his teacher certification program.Topic of the Day: Self-AssessmentKolby and JR discuss the purpose of the self-assessment tool.The assessment covers six categories: fitness, nutrition, stress, sleep, support system, and overall lifestyle.Each category is rated on a scale of 1 to 5, with 1 being the lowest and 5 being the highest.Category Breakdown:Fitness:Kolby and JR explain what each rating from 1 to 5 represents.Nutrition:Discussion on the importance of meal preparation and understanding macros.Kolby shares his experiences with meal delivery and how it impacts his nutrition score.Stress:The hosts talk about different stress levels and management strategies.JR emphasizes the importance of having support systems to help manage stress.Sleep:Kolby and JR discuss sleep habits and how they affect overall health.Kolby shares his struggles with getting enough sleep due to early morning commitments.Support System:The hosts highlight the significance of having a strong support system for achieving health goals.Both Kolby and JR give themselves high scores in this category due to the support from friends, family, and mentors.Overall Lifestyle:Kolby and JR explain how this category combines all aspects of health and mental well-being.Discussion on the importance of finding a balance and being happy with one's lifestyle.Assessment Results:Kolby scores himself a 23, placing him in the middle category.JR scores himself a 24, just making it into the top category.Both hosts discuss their strengths and areas for improvement.Closing Thoughts:Kolby and JR encourage listeners to take the self-assessment and share their scores.Link here: https://static1.squarespace.com/static/63334e59acfce328f2c08adf/t/6662262270596f2f37833235/1717708330470/OM+Health+Self+Assessment.pdfThey offer to discuss results and provide personalized strategies for improvement.Kolby promotes the availability of the self-assessment tool via email and encourages listeners to reach out.Call to Action:Please rate and subscribe to the podcast.Listen to the episodes on various platforms like Spotify, Apple Music, Amazon Music, and YouTube.Engage with the podcast through emails and let the hosts know what topics you'd like to hear more about.Contact Information:Email: Kolby@oxnardmvmnt.com

In this solo episode of the Movement for Life podcast, host Kolby Krystofik dives deep into the intricacies of heart rate zones and lactate thresholds, specifically tailored for CrossFit training.Kolby shares insights from his recent vacation in Hawaii and recounts an exhilarating beach run and a CrossFit competition, setting the stage for an engaging discussion on how understanding your heart rate can significantly enhance your workout performance.Key topics include:The different heart rate zones (Zone 1 to Zone 5) and how to calculate your max heart rate.How to apply these zones to your CrossFit training to optimize performance and avoid burnout.The critical relationship between heart rate and lactate threshold, and how recognizing your lactate threshold can help you train more effectively.Kolby provides practical examples and tips, including a discussion on the pitfalls of redlining and strategies to maintain an optimal heart rate throughout your workout.For a visual experience, check out the corresponding YouTube video where Kolby shares articles and analogies to enhance your understanding of these concepts.Tune in to learn how to manage your heart rate and lactate threshold for maximum training benefits!Links mentioned in the episode:Max Heart Rate Calculator: https://www.heartonline.org.au/resources/calculators/target-heart-rate-calculatorArticle on Heart Rate Zones: https://www.healthline.com/health/heart-health/heart-rate-zones-workout#heart-rate-monitorsArticle on Lactate Threshold: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438148/Don't forget to subscribe, rate, and leave a comment! Have questions or need personalized advice? Email Kolby at kolby@oxnardmovement.com. Enjoy the episode and get the most out of your training with these valuable insights!Note: Members of Oxnard|MVMNT can access exclusive content at oxnardmovement.com/members using their passcode. For access, speak to one of our coaches or Kolby directly.

SummaryIn this conversation, JR and Vince discuss Vince's training for the Masters Fitness Championship and how he balances his personal training and home life. They also talk about the importance of having a supportive partner and building a supportive fitness network. Vince shares his love for weightlifting and gymnastics, as well as his struggles with handstand walks. They both emphasize the importance of asking for help and prioritizing health and fitness. They also discuss their goals for the future and turning 50.Contact Vince on his IG account HERE.Chapters00:00Introduction and Vince's upcoming Masters Fitness Championship02:02Balancing Training, Clients, and Personal Life05:59The Importance of a Supportive Network12:57Psychological Benefits of Working Out19:51Struggles with Handstand Walks22:50Prioritizing Health and Fitness in Life24:47Learning from Past Mistakes and Incorporating New Techniques27:44Consistency and Commitment in Fitness29:05Starting with Simple Movements: Advice for Beginners30:58Goals: Staying Healthy and Competing32:44Turning 50: Celebrating Fitness and Health35:2024point1intro.mp4

SummaryIn this conversation, JR and Kolby discuss the benefits of kids participating in sports. They highlight the physical and cognitive benefits of sports, such as motor development, learning new skills, and improving mental resilience. They also emphasize the social benefits of sports, including teamwork and building social awareness. The conversation then focuses on five popular sports for kids: soccer, basketball, swimming, martial arts, and gymnastics. JR and Colby discuss the specific benefits and drawbacks of each sport, highlighting the skills and values they promote. The conversation explores the benefits of different sports and activities for children, focusing on the development of discipline and character. Martial arts is highlighted as a sport that emphasizes character building and respect. The importance of trying different sports and activities is emphasized, as it allows children to discover their interests and develop well-rounded skills. The conversation also touches on the role of sports in keeping children physically active, providing social structure, and keeping them out of trouble. The hosts share their personal experiences with sports and discuss the value of mixing up activities to prevent burnout and promote enjoyment.00:00Introduction and Weather Update02:40Physical Activities Over the Past Week09:52The Best Sport for Kids21:53The Role of Discipline and Character Building in Children's Sports28:52Early Sports Training and Its Impact on Children's Development38:31Exposing Children to a Variety of Sports and Activities

In today's episode JR and Kolby talk about the importance of self-monitoring in fitness and how it can lead to better results. They discuss different methods of self-monitoring, such as using apps, notebooks, or fitness journals. They highlight the benefits of tracking food intake, physical activity, and body weight. They also mention studies that support the effectiveness of self-monitoring in weight loss and increasing physical activity levels. Tracking and measuring various aspects of our lives, such as health, finances, and time, can lead to improved outcomes and overall well-being. Additionally, tracking goals and creating a plan can help individuals stay focused and motivated. Consistent tracking and measurement can lead to positive results and a better quality of life.Chapters00:00Introduction: The Importance of Self-Monitoring and Tracking15:50Chapter 1: The Power of Self-Monitoring: Achieving Significant Weight Loss18:15Chapter 3: Drawing Parallels: How Tracking Translates to Better Health Outcomes21:57Tracking Food Intake for Weight Loss and Nutritional Awareness25:13The Role of Wearables in Real-Time Health and Fitness Tracking40:16Tracking Attendance, PRs, and Membership Length in the Gym Setting

In this conversation, JR and Kolby welcome Kyle Womack to the show. Kyle provides advice on distinguishing between discomfort and injury, and the importance of addressing movement-related issues. Kyle shares his approach to balancing business and family, emphasizing the importance of intentionality and communication. Chapters00:00Introduction and Show Overview10:19Welcome Kyle to the Show13:17The Importance of Staying Active28:21Hip Rotation Control and Knee Problems28:52The Importance of Warmups and Hip Extension30:13Balancing Family Life and Business31:36Intentionality and Budgeting Time38:44The Community Aspect of CrossFit43:28Kyle's Love for Outdoor Activities45:29A Fun Rumor: Kyle the Tornado Chaser

In this episode of the Movement for Life podcast, hosts JR Jaquay and Kolby Krystofik interview two special guests, Miki Shelton and Debbie Krystofik, who are both semi-finalists in the CrossFit Games. Miki and Debbie share their history in sports and how they got into CrossFit. They discuss their upcoming semi-finals and their approach to the competition. The hosts also talk about their own recent fitness activities, including JR's participation in an Olympic lifting meet and Kolby's surfing and pickleball games. In this conversation, Debbie and Miki, two masters athletes, discuss their experiences in CrossFit and the challenges they face. They talk about the importance of having fun and not taking the competition too seriously. They also touch on the video review process and the need for masters athletes to be held to the same standards as other athletes. Both Debbie and Miki emphasize the importance of integrity and following the standards in their workouts. They also discuss the feedback they receive from others and the misconceptions people have about CrossFit. Overall, they inspire and encourage others to pursue fitness at any age.Chapters00:00 Introduction of Miki Shelton and Debbie Krystofik15:58 History in Sports and Journey to CrossFit19:34 Approaching Competitions with Fun and Integrity22:40 Discussion on Video Review Process29:36 The Challenges and Rewards of Being Masters Athletes in CrossFit29:57 The Importance of Community and Support in the Fitness Journey36:12 Breaking Misconceptions and Barriers for Older Individuals in Fitness40:12 The Joy and Fulfillment of Training CrossFitCrossFit, semi-finals, competition, sports, fitness, Olympic lifting, surfing, pickleball, CrossFit, masters athletes, competition, video review process, integrity, standards, feedback, misconceptions, fitness

Today Kolby interviews Dusty and Cecily Breeding; CrossFitters, adventureres, entrepreneurs, and all around bad ass people. The Breedings discuss how they live a value-based life and how they help others achieve their goals. Whether Dusty is providing life and finance coaching, Cecily is building a website for a company or the couple are backpacking across Europe they are always keeping busy.  You can contact Cecily for her creative services at www.cecilybreeding.com You can contact Dusty for life and finance coaching at www.skullandbonessociey.coContact Cecily on IG HERE Contact Dusty on IG HEREDon't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Today we welcome two very special guests to the pod. The owner of Strange Strength and Conditioning, Samantha Lusk and the owner of Wilder Athletics, Charles Chung. The two business owners were super honest about how they are balancing being parents to 8-month old twins, business owners, and leaders in their community. They really opened the door and gave us an honest insight into their life. If you're a new parent struggling to get back into your routine, a business owner who is looking to make changes, or someone who just needs to see that even those on top of the fitness field have daily struggles just like you LISTEN TO THIS EPISODE.You can find Sam on Instagram HERE You can find Charles on Instagram HEREDon't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Today we speak with Certified Nutrition Coach Sam Ellison. Sam is a former coach at Oxnard MVMNT and currently lives in Phoenix, Arizona where she coaches CrossFit and serves as a nutrition coach for her gym. Sam talks us through nutrition myths and how she leads her clients to feel empowered to move from a fixed mindset to a growth mindset. Sam is available for nutrition consultation to YOU. Follow this link to schedule your 'No Snack Intro' with her now. You can also find Sam on Instagram @bowsandbicepss.  Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Welcome back to another episode with JR and Kolby. This week the guys discuss the CrossFit Quarter Finals along with their special guest Daniel Gamez. Daniel is a former coach at Oxnard MVMNT who not lives in Mexico with his family running a functional fitness gym along with his other entrepreneurial endeavors. Daniel discusses what it's like to run a gym in Mexico and the differences between owning a gym in Mexico versus the United States. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Today JR & Kolby review Season 2 of the Netflix show 'Physical 100'. Later in the episode the hosts have an interview with the new owner of affiliate CrossFit Horsepower in Studio City, CA. Perry and his wife Kim recently purchased the gym from it's original owner Dan Wells. You can learn more about CrossFit Horsepower by visiting their website or Instagram page. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

On today's podcast JR and Kolby welcome a special guest to sit down and chat. Today's guest is Whitney Weil, member of Oxnard MVMNT and  a corporate wellness expert for Amgen, an American multinational biopharmaceutical company in Thousand Oaks, California. JR and Kolby speak with Whitney about how her clients struggle with barriers to fitness, struggling with Imposter's Syndrome, goal setting, and how fitness carries over to her clients personal lives and work productivity. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

This week JR and Kolby are going to discuss a topic that many of you seem to have questions about, FOOD. One of the top questions trainers, coaches, and nutritionist receive are "What am I suppose to eat?" So, the guys thought they should open up the conversation about their relationship with food, diets they have tried in the past as well as misconceptions about food in general. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

This week JR & Kolby are recapping the CrossFit Open and reflect on that experience within their CrossFit communities. Additionally the two will talk about how the LA Marathon went and if the will ever run another marathon again. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Bonus Episode. We are bringing you another bonus episode tonight discussing the 24.3 workout, the third and final workout of the 2024 CrossFit Open. Tonight our special guest is Pat Barber, a former CrossFit Games athlete and current coach with the organization Best Hour of the Day. The guys are going to discuss how to break down this week's workout, expectations for beginner, intermediate, and advanced athletes as well as their own workout expectations.Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area.  Check out CrossFit Thousand Oaks HERE. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family.  Click here to find out more information about the Best Hour of the Day 

In today's episode JR and Kolby discuss ways to follow through on your fitness commitments.In the episode we talk about: The importance of finishing what you start. Reasons why people don't follow through with their commitments.Being honest about what you want. Understanding the sacrifices of what you want. Giving yourself deadlines. Incentivizing yourself. Reflection on the process. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Bonus Episode. We are bringing you another bonus episode tonight. Let's talk about 24.2, the second workout of the 2024 CrossFit Open. Tonight our special guest is Jeremy Cousins, the Owner of CrossFit Thousand Oaks, Thousand Oaks, CA. Tonight the guys will discuss the workout, strategies to attack the workout and their own personal goals for this week. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area.  Check out CrossFit Thousand Oaks HERE. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Let's talk about the our mindsets? Today JR & Kolby discuss having a healthy mindset and how it relates to your approach to fitness. The guys talk about mindset for training versus competition, using distractions and inner dialogue during practice, principles of the infinite mindset, and JR gives Kolby a mindset assessment. Show Resources:Personal Narrative E-BookAnchor Course: How to lead a values-based lifeGrowth Mindset TestDon't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Bonus Episode. We are bringing you an bonus episode tonight. Let's talk about 24.1, the first workout of the 2024 CrossFit Open. Tonight we have a special guest. Vince Pavia is a staple in the Los Angeles CrossFit community. Vince, Kolby and JR will discuss 24.1, strategies to attack the workout and their own personal goals for this year's Open. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today.Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

This week JR and Kolby discuss the CrossFit Open. This annual event is a cornerstone of the CrossFit community. A world-wide event that has turned into the largest sporting event in the world with hundreds of thousands of people participating. The guys talk about their experiences with previous Opens and their thoughts on what makes this event so special. Are you interested in learning more about the CrossFit Open? Follow this LINK to learn more. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this LINK to receive $40 off your purchase today. Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Welcome back! In today's episode JR and Kolby discuss how gyms can create an inclusive environment. Today's talking points: Anyone versus everyone. Fringe populations who may not agree that the gym is their JAM. Culture is cultivated, it doesn't happen accident. Strategies for creating that culture. Gym drama. Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the conquers the chaos of you gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow this link to receive $40 off your purchase today. Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

In today's episode JR and Kolby recap the Super Bowl featuring the Kansas City Chiefs vs. the San Francisco 49ers. The guys talk about their favorite part of the game, commercials, and food. They also discuss what makes an event like the Super Bowl such a mega event to watch? How does this apply to our fitness? Don't have a gym bag or need an upgrade? We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conquers the chaos of your gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. No more frustration. No more distractions. Follow THIS LINK to receive $40 off your purchase today. Want to learn more about our gym? Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the LA area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

Today JR and Kolby discuss barriers to entry into fitness. What typically keeps people from starting their fitness journey. Is it financial, knowledge of what to do when you're in the gym, don't have time, or don't know what to eat? These are some of the reasons we hear often, but have suggestions on how to overcome these obstacles. Chime in and let us know what you think. Have you been faced with a different obstacle that prevented you from working out?Don't have a gym bag or need an upgrade? We've got you covered. We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conqers the chaos of your gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. Nor more frustration. No more distractions. FollowTHIS LINK to recieve $40 off your purchase today. Want to learn more about our gym, Oxnard MVMNT? Visit our website HERE. We'd love to see you drop in when you are in the area. Please take time to rate our podcast. Subscribe so you don't miss one episode. Share with your friends and family. 

This week we are discussing items you will find in our gym bags.We will share our favorite workout gear, favorite gym accessories and other items you might want to start packing in your gym bag. Don't have a gym bag or need an upgrade? We've got you covered. We've partnered with Haven Athletic, the official bag of the 2024 CrossFit Games. Haven Athletic conqers the chaos of your gym bag. If you're tired of digging around for gear, losing things, and mixing your sweaty clothes with the rest of your bag items check out Haven Athletic. No more wasted time. Nor more frustration. No more distrations. Follow THIS LINK to recieve $40 off your purchase today. Want to learn more about our gym? Visit the Oxnard MVMNT HERE. We'd love to see you drop in. Please take time to rate our podcast. Subscribe so you don't miss one episode. Please share with your friends and family. 

This week we have a special episode. We welcome our first guest to the show, Coach Isabel. Isabel is one of our longest members of Oxnard MVMNT and now a thriving coach for our community. Today we talk to Isabel about her journey in fitness and how she overcame obstacles from family, life and self-doubt to become a leader and inspiration to members. Isabel and Kolby also compete in music challenge. Find out who knows their 90's music. Want to learn more about our gym? Visit the Oxnard MVMNT page HERE. We'd love to see you drop in. Please take time to rate our podcast. Subscribe so you don't miss one episode. Please share with your friends. 

We're back with another FUN episode. This week JR & Kolby are discussing learning new things. Learning new things can be difficult and scary, we get it. However, learning new things can be fun, rewarding, and good for your cognitive health.  How do you approach learning new things? Are you the type of person who jumps head first or does it take time for you to feel comfortable with trying new things? Please take time to rate our podcast. Subscribe so don't miss one episode, and share with your friends.