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Episode 022 - Coach Ali Daniels

On this episode I have the honor of sitting down with Coach Ali daniels. Instead of just focusing on fitness and solid practices, we dive into life and what is behind the curtain of what make Ali tick. We talk about kids and family, and life in general. We top it of with some theories and life's mysteries. 

Episode 021 - Coaching Genders

On this episode, the Champs are back and better than ever. We discuss coaching genders. We discuss the similarities and differences. We chat about coaching spouses and what comes along with that. Good banter good information, I hope you enjoy this episode and get something good out of it. 

Episode 020 - Jd Houchens

On this episode I sit down with Jd Houchens. A truly incredible human, that has stories for days that are so amazing. Guy has a memory like a steel trap, and is maybe the smartest guy ive ever met. Hope you like this episode as much as I did. 

Episode 019 - Crossfit Games Memories & Predictions

On this Championship edition episode, we are joined by Dylan once again and Erin Hartzell. The gang breaks down our favorite past and present Crossfit athletes, and our favorite Games memories. At the end we give our top podium predictions for this years games. 

Episode 018 - Nadia & Ezzy

This episode while being the longest so far is by far the most inspiring and impactful episode ive recorded so far. The story of these two sisters is truly incredible, and really goes to show how strong people can be and resilient. Also proves you never know what people are dealing with or what they have been through until you look past the cover. I hope you enjoy this episode, their story, and feel inspired in some way. Thank you for listening. 

Episode 017 - Mens Mental Health - Masculinity

On this episode Coach Tim is in the house and we are joined by the vibe master himself Dylan.
June is Mens Mental Health Awareness Month and the boys and I discuss Masculinity, and Mental Health for us. We touch on body image a little, and discuss the need to reach out, and the importance of support. 

Episode 016 - Lauren Torkleson

on this episode i sit down with Lauren Torkelson. This episode is us having our first real conversation despite being in class together. I loved sitting down with her and time truly slipped away from us. Lauren is a Therapist with DVIS and handles domestic abuse/assault cases. I learned so much in this episode with her and I hope you will as well. We talk about Books, quiet time, and importance of support. Lauren is amazing and i hope you get a chance to have a meaningful conversation with her in the future.

Episode 015 - Nutrition

Tanner is out Ali joins us once again for so much solid gold information about Nutrition. We break everything down and even bust a few myths for everyone. In a world where an abundance of information makes it confusing, Ali and Tim give this information to you on a silver platter. Where this would cost you a chunk of change they gift wrap this up for you. 
Attached is the liner notes we used for this episode to make it easier to take notes. Be sure to share this episode with a friend. 
Food Quality & Quantity
Quality general guidelines: 
Choose whole, minimally processed foods to fuel your body with nutrients. -expand on processed
Eat the rainbow for micronutrients and fiber-800g equates to about 6 cups or 1 fist (excluding leafy greens); provides the daily dietary fiber needs and was the number associated with lower risk of cancer, stroke, heart disease, and death. Helps you feel full, gives your good gut bacteria something to munch on.
Protein
ideally from varied lean sources
 .8-1.2g/lb of body weight or ideal bw
 protein determines how you look while calories determine the scale; protein is needed to rebuild and repair muscle 
1 serving= 1 palm or ~25g
keeps you feeling fuller longer
Carbs: Your Main Energy Source
Carbs break down into glucose, which fuels your muscles and brain.Supports hormone production, provides fuel for workouts and recovery; Eating carbs before your workout helps you:
Avoid early fatigue
Power through reps or long cardio sessions
Maintain stable blood sugar
1 serving=~1 cupped handful or ~25g
Choose easily digestible options like: Oats, fruit, toast, rice cakes, or sweet potatoes 
How much you need depends on your activity level and goals; if you train for an hour a day aim for about 1.5x your bodyweight in grams (or ideal bodyweight) 
 
Fats: 
Support hormone production (like testosterone, estrogen, cortisol)
Stabilize blood sugar and keep you fuller longer
Reduce inflammation and support joint health
Fuel low-intensity, long-duration movement
Help absorb fat-soluble vitamins (A, D, E, K)
How much depends but about 20-35% of daily cals
1 serving =1 thumb or ~10g
sources: avocado, nuts+seeds+their butters, fatty fish, olive oil, coconut oil, butter/ghee, eggs, full fat dairy
 
carbs v fats-are more indiscrimmante to the big picture-cals and protein are priority; carbs become priority with muscle and performance goals
Pre and Post Workout Nutrition
 2–3 hours before: full meal with carbs, protein, and a little fat
30–60 Minutes Before: Light snack, mostly carbs with some protein
Eat enough to support activity level-undereating can stall progress
Post workout try to eat 30-90minutes: 1-2 servings protein, 1.5-2x servings of carbs, 1 fat
signs of stalling/poor recovery: sore all the time, injury, plateau-ing, sluggish/poor performance, brain fog, low drive
Stay hyrdrated: regulates temp, lubriates joints, transports nutrients, removes waste, prevents cramps and fatifue; mild dehydration can decrease strength, power output, endurance, and focus; ½ body weight in oz of water, more if you sweat a lot