The Active Knoxville Podcast

Chip and Blake discuss what their focus is for 2025. They get into the importance of focusing on your mental health as a man so that you can show for those that depend on you. Ya know how the flight attendant tells you to put your mask on first? Exactly. Be sure to follow f45_training_westknoxville and f45training_southknoxville and try out a class if you are looking for a high energy workout that takes care of your cardio and strength training! If you find this episode helpful, Post it to your stories and we will repost you!

Stephen has a ton of boots on the ground experience in the supplement industry working with his wife and father in law at Eddie's Health Shop. Bottom line: He knows what works. We cover supplements for a wide variety of use cases in this episode so I wanted to include an outline here so you know what you are getting into. Performance/muscle building: Creatine: forms & dose Protein: sources and use. *trial and error is huge here. Don't just try various proteins, read what the sources are: whey vs casein vs animal vs plant as you experiment and search for one that works for you.   Pre workout: key ingredients (caffeine vs no caffeine, beta alanine (reduces muscular fatigue promoting harder workouts/lifts), citrulline (boosts nitric oxide, good for pumps by relaxing arteries and promoting blood flow/circulation),  Sleep/recovery: Magnesium: why we need it, dose, forms. Glycine. Cognitive performance/stress: Theanine: supports mental clarity and relaxation, helps with stress and sleep.  Ashwaghanda & adaptogens (rhodiola, ginseng) Lions Mane Mushroom Joints/inflammation: Curcumin (turmeric): go for supplement with lots of curcuminoids, not just a ginger or turmeric supplement.  Glucosamine/chondroitin/msm: most backed by research for reducing joint pain - should be taken together for best results.  Bonus: gut health. Enzymes vs probiotics At the very end we also get into some testosterone support supplements. If you are a military aged male looking to go through selection you need to hit Stephen up @nutritioncoach_stephen. He will set you up with an action plan to get to fighting weight and go into selection as an absolute physical weapon.

Wes takes us backstage at The 2024 Paris Olympics weightlifting event and shares about the anxiety that can build when you have 6 lifts that will define 4 years of hard work. He told some great stories about the Olympic experience and his roommates at the Olympics this year giving a behind the scenes look at what it's like to be an athlete participating in the Olympics. We discussed what it takes to be at the Olympics and the sacrifices that have to be made to compete at such a high-level.  We got into the longevity benefits of lifting weights and the difference it can make in the lives of those that take it on. Wes believes lifting is a skill that should be passed onto your kids. I know I want it to be part of the legacy that I leave my kids with. Wes talks life after weight lifting and what his plans are now with his training and building his gym at Be Somebody Gym. You can follow Wes on ig @weskitts22 Website to Be Somebody gym is https://besomebodygym.com

You know you need to be adding in strength training to your run routine but where do you start?  In this episode we capitalize on Stephen's expertise in programming strength training and accessory work for performance with Blake's expertise in programming for injury rehab and prevention to bring you all the knowledge you need to start implementing strength training as a runner. You will learn: Why strength training is so important for runners. How often you should be strength training as a runner. What exercises you should be doing as a runner. A framework to decide how many sets, reps, and at what intensity you should be doing your exercises to maximize performance and minimize your risk for injury both running and lifting. You can connect with Stephen @nutritioncoach_stephen on instagram. If you need a strength and nutrition coach who won't sugarcoat it, this is your guy. You can connect with Blake @dr.blakebo and @shiftperformancetherapy on instagram. If you need a performance physical therapist to get you back to running and strength training, we got you at Shift Performance Physical Therapy.

Jessica and I discuss how to start a running habit and the holdups that many people run into. This episode is for you if you have been wanting to get into running or are just starting out. I found the conversation with Jess very motivating as someone who has ran a good bit in the past and is getting back into it lately. Jessica is very active on instagram and is a great follow for runners and soon to be runners! Find her @runwithmead

Henry is headed to the Masters CrossFit Championship this weekend. We discuss what changed in his training that took him from trying really hard and not making it to doing the right things and seeing the results he wanted. Many of us try really hard in CrossFit. What is it that really separates the elites from the rest of us? Are they just training more or differently? This podcast answers those questions from an elite CrossFit Masters athlete's point of view. Follow Henry on IG @henrylmatthews

Jordan is super open and transparent in an effort to show you what can be possible. All diets work - when you stick with it. No diets work - when you don't. Jordan shares what has made all the difference in this process for him. We discuss both the strategies, and more importantly, the mindset that Jordan has used to see such dramatic success in his weight loss and lifechange journey. This is a great podcast for you if you are carnivore curious or if you just know you need to make some lifestyle changes and aren't sure where to start. Nothing on this podcast should be taken as medical advice. You should always consult with your doctor before making any serious diet or lifestyle change.

Have you ever been frustrated with the healthcare system? If the answer is no, it probably means you haven't actually interacted with it. We believe healthcare is largely comprised of great people working in a broken system. The is the entire reason we created to Shift in the first place. To be part of the solution. To move us towards healthcare 3.0 where people are empowered to work on their health proactively rather than reactively. In this episode you will also get to meet our newest therapist, Mason and hear why he decided to leave traditional physical therapy to join the Performance Physical Therapy Movement!

Stephen Manner's is a certified badass (see "Green Beret"), and an expert in getting men results when it comes to weight loss and muscle building. In this episode we discuss what holds men back in their fitness journey, and what works for getting in shape so you can shop up for those you love. Stephen is a no BS guy, and I think you are really going to enjoy his directness. I think it is exactly what most guys need. We don't want to be coddled. We need a kick in the butt and a gameplay to execute. You are going to get a ton out of this one. You can find Stephen's instagram at- nutritioncoach_stephen

Do you have a pelvic floor? The answer is probably. While this episode may appeal more to moms or those planning to be, there is important information for all of is in this episode! Alli is a wealth of knowledge when it comes to pelvic floor health, managing health and fitness during pregnancy and postpartum, and returning to sports or training postpartum.

Mary Cates is a coach, avid runner, and the owner of Unrunning. She is passionate about running some insane distances, but more finding out what her body and mind are capable of and guiding others to do the same! This was a very insightful conversation about what we are really capable of. My biggest takeaway was that our body can adapt to do just about anything, and a lot of the time it is our mind that really takes the most training to accomplish feats we never thought possible! You can find Mary Cates on instagram @un_running and @unluckylady Be sure to check out unrunning.com for more awesome content by Mary!

Billy and discuss not only training, but what it means to have an impact on those around us. We even talk about how to be more relational and intentional with those you come into contact with. One highlight of this episode for me was when Billy shared the story of a blind friend he had in elementary school that inspired him to show others what they are capable of any chance that he gets. This is a great episode for coaches, athletes, or anyone who cares about improving their physical, mental, and spiritual health. Find Billy on instagram @coachbillyholman and be sure to check out South Landing Fitness if you are looking for an incredible gym home in South Knoxville. Website: southlandingfitness.com

Kellie is super passionate about helping her clients meet their goals and about educating people that restriction is not the only way to have a body that you are proud of! In this episode we discuss the most important lifestyle ad mindset changes to move you towards your goals. Kellie is also expecting her first baby in the coming months which has revived her interest in helping moms on their fitness journey throughout and after pregnancy. We discuss what training and caring for yourself looks like throughout and after pregnancy and what Kellies personal experience has been training through her pregnancy so far! Lots of great takeaways from this episode, you do not want to miss it! You can find Kellie and RSTR Training on Instagram @rstrtraining and online at rstrtraining.com

When a Self Proclaimed Geek Becomes a Viking In this episode I sit down with Justin Simpson who runs JTF's Viking Army. Justin has an amazing transformation story of his own, and is passionate about helping others in their journey towards meeting their goals. Justin believes one of the biggest keys to actually making a change is finding your true emotionally rooted “why.” He also believes big time in sustainability and finding what works for you. One of the coolest parts of this episode for me was learning about the unique strategy Justin used to transform from a self-proclaimed geek who “wasn't into fitness” into a completely different person by creating a superhero avatar for himself. Plenty of great take-aways from this episode. Find Justin online at https://www.jtfvikingarmy.com/ or on instagrm @jtfvikingarmy

Kelsi is passionate about personal training and it shows in our conversation covering all things fitness, transformation, and progress. We cover everything from how to "tone up" to how to shift your mindset from how to be less to how to achieve more. Apparently there were times in the deep dark past that there weren't necessarily dogs at every training session with Dogs and Dumbbells. Fortunately we are past that. If you are looking for a personal trainer who can adapt to help you meet your goals I would definitely recommend Kelsi or one of her other two trainers at Dogs and Dumbbells! They are focusing on what matters and getting their clients great results. The part is there are always dogs there. We also discuss Kelsi's non-profit 4George whose purpose is to provide addiction recovery through fitness. Speaking of 4George, you can join me at CrossFit Knoxville this Saturday September 18 for a workout to raise money for this awesome organization! Remember to bring a donation (suggested $10) as well as gently used workout clothes to donate. It's going to be a good time for a good cause! Find Kelsi and Dogs and Dumbbells Training on Instagram at @dogsanddumbbells and @dogsanddumbellstraining and online at dogsanddumbbellstraining.com

In this week's episode I talk about a couple of concepts that have been on my mind a lot lately. The first is that who you spend time around has a significant impact on the likelihood that you will accomplish the things that you want to. The attitudes, habits, and mindsets of the people you are around the most are going to wear off on you whether you like it or not! The second is that nothing matters more than consistency. Challenges are sexy and can sometimes give you the motivation to get started, but what is actually going to determine your success is what you consistently do over the long haul. I hope you enjoy this episode and take away something you can use. We will be back next week with another awesome guest!

Meet Chase Hill! Chase just got back from winning the CrossFit Games in the team division so we talk all about team chemistry, games training, and workout strategy. We also get into Chase's philosophies on fitness for everyone - both competitors and those that want to feel and look there best without competing! There is so much to take away from this episode!

Meet Toddy Mills. Master Todd Mills has over 30 years of experience in Isshinryu and Jiu Jitsu. He was raised in a Martial Arts family, and holds the rank of 7th Dan in Isshinryu and Jiu Jitsu. He currently holds Expert Level rank in Krav Maga. In 2015, Master Todd established Battle Rock Krav Maga with the belief that everyone should have the ability to confidently defend themselves. He uses a unique personal development system where students become coaches and coaches become instructors, all while learning techniques and leading others. Master Todd has led 3 teams to the Dominican Republic to train Military Special Forces, and while there, received an invitation to train the President's personal security staff. He trains the Security Forces Squadron for the 134th Air Refueling Wing located at McGhee Tyson Air Base. He always shares his Christian faith when the opportunity arises and has seen 26 young soldiers make a personal commitment to Christ. Master Todd continues to pour into his team of instructors, coaches and students. He provides many opportunities for community trainings, as well as advanced student and instructor training in areas of Tactical Driving, Israeli Combat Shooting, Defensive Tactics, and Executive/VIP Protection. Battle Rock Krav Maga was recognized as the Krav Maga Association's School of the year for 2018. In April 2019, Battle Rock Krav Maga was invited by the Krav Maga Association to travel to Israel where they trained with the Israeli Defense Forces. For Master Todd and 3 of his instructors this experience and immersion into the Israeli culture brought to light on a deeper level why Krav Maga was created, thus expanding his vision for Battle Rock Krav Maga. Master Todd and his wife, Janice have been married for 14 years and are blessed with two beautiful children, Tucker and Julie. He is a man of Christ-like character, integrity, and devout leadership. Do you walk through life with confidence knowing that you have the skills and physical capabilities necessary to protect yourself and your family in any situation? In this episode we discuss: 1. How knowing how to defend yourself in a violent situation can actually make you more confident in avoiding such encounters. 2. How doing hard things can create a mindset shift that carries over into every other part of life. 3. How to decide what you are willing to do to protect yourself and your family before any situation arises so that you make the right decision in the moment.

Principles Over Methods and What Really Matters for Fitness with Zach Quayle Zach is so passionate about coaching and helping his members at CrossFit Courageous become the best version of themselves. He has a lot of wisdom on coaching and the pursuit of fitness that he shares openly on this episode. I learned a ton from interviewing him and I hope that you get as much out of this episode as I did. In this episode we talk about: 1. How working out in a group can improve the intensity of your workout 2. What matters more - the program or the coach 3. What is the "soul" of every good workout 4. Is CrossFit only for "intense" people 5. The gym is not a place for fit people just like The Church is not a place for Holy people. Find Zach and CrossFit Courageous on instagram @zachquayle32 and @cfcourageous and online at www.cfcourageous.com

Meet Logan and Amanda, two of the owners of an awesome new gym in West Knoxville! You may be familiar with the location as Trinity Strength. On this episode we talk about their vision for their baby, the gym, as well as their new baby, Isla. For anyone who has started a new venture at a time when things couldn't be more crazy, you will be able to relate! We discuss how the gym can be a cornerstone when life gets crazy, how strength affects aspects of your life you never thought it would, and the meaning of health. In this episode we discuss: 1. How the gym can impact your mental, physical, and emotional health. 2. "Powerful women are in season, bro!" - Logan 3. How "functional fitness" really does prepare you for life and boosts your confidence! 4. Logan and Amanda's vision for a gym where everyone feels welcome, included, and inspired to push themself no matter where their starting point is. There are a ton of great take aways in this episode so I hope you enjoy it! Follow Knox Athletics @knoxathletics and find them online at https://www.knoxathleticsgym.com/

Delaney Wade has qualified for the CrossFit Games in the 14-15 year old girls division. Today is actually the first day of The Games so go to games.crossfit.com and watch Delaney throw down! In addition to being an awesome athlete, Delaney is also a student, soccer player, and all of this while dealing with Type 1 Diabetes. Hear about Delaney's crazy scary story when she found out she was a type 1 diabetic and how CrossFit may have saved her life. We also talk about how this condition affects her training and how she is able to take control of it and be elite despite the additional challenge of being a type 1 diabetic. We also talk about how she juggles training CrossFit 4-6 hours a day, soccer practice, school work, friends, and just trying to lead a normal life. Delaney also has a powerful message for anyone dealing with a challenge in life that they think they can't overcome. She has turned her challenges into something that fuels her during the toughest workouts and competition to push herself and be her absolute best. She wants you to know that you can overcome your own challenges to become who you were meant to be! Follow Delaney on Social Media @diabeast0201 and be sure to cheer her on in the 2021 CrossFit Games from July 27 - August 1

Meet Chip Gibson, the owner and founder of F45 West Knoxville. Chip talks about what fitness means to him, how he overcame being born with club feet, his pursuit of his dreams in spite of others expectations, and how F45 workouts can help you build resilience in your mind and body. We discuss a literal smorgasboard of topics in this episode from diet culture, to body image, to supplements, to getting a new gym up and running during a pandemic. I hope you enjoy listening to this episode as much as we enjoyed recording it! Chip runs an awesome studio at F45 West Knoxville. He spends one on one time with pretty much every new member to help them address any issues they are working through as they get started with working out at F45. You can find Chip and F45 on social media @chip_gibson_ and @f45_training_westknoxville and on the web at https://f45training.com/westknoxville/home

Meet Ryan and Samantha Lambert! Knoxville's Power (zumba) couple will get you plugged into their amazing community of fitness, friends, and good times at Crossroads Fitness in Powell, TN. Learn how Sam went from teaching Zumba our of a couple of different churches to transforming the old Powell dump into an incredible fitness studio and boutique! Their passion for Zumba and fitness is contagious. Crossroads has a class for just about anyone and is a fantastic and welcoming place to get started on your fitness journey. In this episode we discuss: - How you know its time to follow your dreams - What goes into transforming the dump into an amazing studio. - How Community really is everything! Where to find Sam, Ryan, and Crossroads Fitness: On the web: https://crossroadsfitness865.com/ Social Media: @crossroadsfitness865 https://www.instagram.com/crossroadsfitness865/?hl=en

Charli is a recently graduated Licensed Massage Therapist who helps people recover more effectively and perform their best in the gym and life through her private massage practice. She is also a LMT in the UT cancer center and is aspiring to become Oncology Certified allowing her to further her skillset and enable her to increase the quality of life for individuals undergoing cancer treatment. Did I mention she's a super strong CrossFit athlete as well? In this episode we discuss: How often and why you should get massages. What is “Fluff and Buff?” How it feels to be in the top 10% of female CrossFit athletes (Charli made it to quarterfinals!) Why you have to find something you are passionate about to pursue. Find Charli on instagram @_charliboles_ to message her to book a massage appointment. She treats out of Gold Star Nutrition in Powell.

Krystal's passion for fitness and nutrition can only be matched by her clients' performance in the gym and her first-class meal-prep in the kitchen. She is a certified personal trainer through the NCSF and a nationally certified nutritionist through the American Academy of Health and Wellness. Krystal is known for achieving big results with her personal training and nutrition coaching clients. Her main passion project right now is an incredible online nutrition coaching subscription service where she helps her clients understand nutrition on a practical level and help them every step of the way on their journey towards their goals. In this episode we discuss: - The biggest fitness/nutrition myths that most people believe. - Practical take aways to improve your nutrition right now. - How to approach the grocery store with a tactical mindset so you actually get what you came for. - How to "diet" by adding instead of taking away. Check out Krystal's website at http://kskwikkleankitchen.com/about/ for an awesome nutrition blog and to sign up for her nutrition coaching service! You can also follow her @thekleannutritionist on instagram.

Derrick might be the most encouraging coach I have ever been coached by. Find out how Derrick helps people find their fitness and make it a lifelong and life-changing love. I had so much fun recording this episode with Derrick and I hope you enjoy it just as much. Check out Derrick and Over The Hump Performance: Website: https://www.overthehumpperformance.com/ social media: @over_the_hump_performance

Our mission is to empower you to take ownership of your health! We will do this by interviewing the top health and fitness professionals in Knoxville on topics encompassing health, fitness, mindset, rehab, and wellness. We look forward to sharing the ideas and advice of the amazing people here in Knoxville who's mission is help you live a more active and fulfilling life!