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.