https://www.spreaker.com/podcast/fitness-wellness-and-longevity--2719890enFitnessCopyright Sean LeFlochhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/30c9863f4f7ee6d9a90d2b82aa6f4091.jpghttps://www.spreaker.com/podcast/fitness-wellness-and-longevity--2719890Sun, 29 May 2022 01:17:26 +0000Sean LeFlochSean LeFlochsean@crossfitdelraybeach.comSean LeFloch explores the world of fitness, wellness, and longevity. Each Tuesday, Sean talks with Crossfit Portland owner and fitness genius Scott Hagnas. Each Thursday, Sean sits down and talks with amazing guests from all walks of the fitness,...true79174cdb-aab4-5848-a9a4-04b4718aa454episodichttps://www.spreaker.com/episode/episode-299-how-important-is-exercise-intensity--48244151
I go over the what, why, and how to rethink your training to maximize your health and performance.]]>https://api.spreaker.com/episode/48244151Tue, 11 Jan 2022 01:16:16 +0000Sean LeFlochIn this podcast, I speak about one of the most overrated areas of health and wellness, exercise intensity. I go over the what, why, and how to rethink your training to maximize your health and performance.
I go over the what, why, and how to rethink your training to maximize your health and performance.]]>1277agelessathlete,crossfit,crossfitcoach,crossfitter,fitness,fitnesscoaching,health,jointhefloch,longevity,nutrition,streetparking,wellnessfalsefullhttps://www.spreaker.com/episode/episode-298-stretching-is-a-waste-of-time-with-lance-goyke--48030967
In this week's episode, my special guest is strength and conditioning coach Lance Goyke. Lance jumped on my radar long ago as one of the first adopters of Postural Restoration Principals brought to strength and conditioning along with a internship base under world renowned strength coach Bill Hartman (iFAST).

In our conversation Lance and I talk about
-How Lance got started as a coach
-Where is learned his principals from
-Moving to coaching online full time
-Limitations of being a Youtuber
-The best home gym equipment
-Why stretching is overrated
and so much more!

If you'd like to learn more about Lance, please visit his website www.lancegoyke.com!

Please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/48030967Thu, 23 Dec 2021 11:00:02 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is strength and conditioning coach Lance Goyke. Lance jumped on my radar long ago as one of the first adopters of Postural Restoration Principals brought to strength and conditioning along with...
In this week's episode, my special guest is strength and conditioning coach Lance Goyke. Lance jumped on my radar long ago as one of the first adopters of Postural Restoration Principals brought to strength and conditioning along with a internship base under world renowned strength coach Bill Hartman (iFAST).

In our conversation Lance and I talk about
-How Lance got started as a coach
-Where is learned his principals from
-Moving to coaching online full time
-Limitations of being a Youtuber
-The best home gym equipment
-Why stretching is overrated
and so much more!

If you'd like to learn more about Lance, please visit his website www.lancegoyke.com!

Please subscribe, rate, review, and share with a friend!]]>2870agelessathlete,billhartman,fitness,ifast,jointhefloch,lancegoyke,longevity,posturalrestoration,pri,wellnessfalsefullhttps://www.spreaker.com/episode/episode-297-what-we-learned-in-2021--48017708
In this week's episode, Scott and I recap the biggest things we learned about in 2021. There was a lot to be learned and you won't want to miss these golden nuggets!

If you like the podcast, please rate, review, and share with a friend!]]>https://api.spreaker.com/episode/48017708Wed, 22 Dec 2021 00:11:02 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I recap the biggest things we learned about in 2021. There was a lot to be learned and you won't want to miss these golden nuggets! If you like the podcast, please rate, review, and share with a friend!
In this week's episode, Scott and I recap the biggest things we learned about in 2021. There was a lot to be learned and you won't want to miss these golden nuggets!

If you like the podcast, please rate, review, and share with a friend!]]>1658agelessathlete,crossfit,crossfitcoach,fitness,fitnesscoaching,healthcoaching,jointhefloch,longevity,recap,wellnessfalsefullhttps://www.spreaker.com/episode/episode-296-surviving-the-holidays--47939489
In this week's episode, Scott and I share our best tips for surviving the holidays with some simple fitness and diet hacks!

If you like today's episode, please subscribe, rate, review and share with a friend!]]>https://api.spreaker.com/episode/47939489Thu, 16 Dec 2021 00:14:47 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I share our best tips for surviving the holidays with some simple fitness and diet hacks! If you like today's episode, please subscribe, rate, review and share with a friend!
In this week's episode, Scott and I share our best tips for surviving the holidays with some simple fitness and diet hacks!

If you like today's episode, please subscribe, rate, review and share with a friend!]]>1697agelessathlete,fitness,holiday,jointhefloch,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-295-aerobic-capacity--47835533
In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential limitations of this type of training, and Scott discusses a new testing protocol that he is using for his clients.

If you like today's podcast, please go online and give us a 5 star review, share with a friend, and subscribe!

See you next time!]]>https://api.spreaker.com/episode/47835533Wed, 08 Dec 2021 11:40:32 +0000Sean LeFlochWelcome back! In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential...
In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential limitations of this type of training, and Scott discusses a new testing protocol that he is using for his clients.

If you like today's podcast, please go online and give us a 5 star review, share with a friend, and subscribe!

See you next time!]]>1894aerobiccapacity,agelessathlete,chrishenshaw,crossfit,crossfitendurance,endurance,fitness,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-294-do-you-have-high-ferritin--47761484
In this week's episode, Scott and I cover what high ferritin levels mean in your blood work, what issues they may cause, and a simple way to fix it!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/47761484Thu, 02 Dec 2021 22:53:04 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I cover what high ferritin levels mean in your blood work, what issues they may cause, and a simple way to fix it! If you like today's podcast, please subscribe, rate, review, and share with a friend!
In this week's episode, Scott and I cover what high ferritin levels mean in your blood work, what issues they may cause, and a simple way to fix it!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>1866agelessathletes,biohacking,crossfit,ferritin,fitness,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-293-removing-tension-for-better-mobility--47651920
In this week's episode, Scott and I break down systemic muscle tension and how it affects your mobility and performance. We also cover the first steps in assessing and correctly sympathetic drive.

If you life today's podcast, please subscribe, rate, review, and share with a friend.

Happy Thanksgiving!]]>https://api.spreaker.com/episode/47651920Thu, 25 Nov 2021 11:47:09 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I break down systemic muscle tension and how it affects your mobility and performance. We also cover the first steps in assessing and correctly sympathetic drive. If you life today's podcast, please...
In this week's episode, Scott and I break down systemic muscle tension and how it affects your mobility and performance. We also cover the first steps in assessing and correctly sympathetic drive.

If you life today's podcast, please subscribe, rate, review, and share with a friend.

Happy Thanksgiving!]]>1728agelessathlete,fitness,health,jointhefloch,longevity,mobility,nervoussystem,performance,sympathetic,wellnessfalsefullhttps://www.spreaker.com/episode/episode-292-fitness-for-life-with-dustin-lebel--47565553
In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching.]]>https://api.spreaker.com/episode/47565553Tue, 23 Nov 2021 11:00:11 +0000Sean LeFlochWelcome back! In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching.
In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching.]]>2604agelessathlete,crossfit,dustinlebel,fitness,fitnessforlife,functionalfitness,functionaltraining,jointhefloch,longevity,opex,wellnessfalsefullhttps://www.spreaker.com/episode/episode-291-rewire-your-brain-for-success-with-ed-gibbins--47526571
In this week's episode, my guest is Ed Gibbins. Ed is the lead product designer and co-founder of Rewire Fitness app. Ed and I discuss how the rewire app is different than any other fitness app on the market, why now is the best time to leverage neurotraining, and how just 2 minutes can completely change your day using the Rewire app.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/47526571Wed, 17 Nov 2021 21:37:01 +0000Sean LeFlochWelcome back! In this week's episode, my guest is Ed Gibbins. Ed is the lead product designer and co-founder of Rewire Fitness app. Ed and I discuss how the rewire app is different than any other fitness app on the market, why now is the best time...
In this week's episode, my guest is Ed Gibbins. Ed is the lead product designer and co-founder of Rewire Fitness app. Ed and I discuss how the rewire app is different than any other fitness app on the market, why now is the best time to leverage neurotraining, and how just 2 minutes can completely change your day using the Rewire app.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>2589fitness,fitnessapp,longevity,neurotraining,recovery,rewire,rewireapp,wellnessfalsefullhttps://www.spreaker.com/episode/episode-290-are-you-ready-for-high-intensity--47416995
In this week's episode, Scott and I run through a quick checklist of considerations for ageless athletes prior to starting a high intensity exercise regimen. These tips could save your life!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/47416995Thu, 11 Nov 2021 01:02:41 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I run through a quick checklist of considerations for ageless athletes prior to starting a high intensity exercise regimen. These tips could save your life! If you like today's podcast, please...
In this week's episode, Scott and I run through a quick checklist of considerations for ageless athletes prior to starting a high intensity exercise regimen. These tips could save your life!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>1212agelessathlete,crossfit,fitness,hiit,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-289-what-does-our-training-look-like-part-2--47320111
This is part 2 of the how do we currently train podcasts. In this episode I break down what my training looks like including how often, what exercises I choose, and what my overall goal in training is. I think you'll be surprised at how much training I actually do!

If you like this podcast, please like, subscribe, and share with a friend!]]>https://api.spreaker.com/episode/47320111Thu, 04 Nov 2021 20:28:21 +0000Sean LeFlochWelcome back! This is part 2 of the how do we currently train podcasts. In this episode I break down what my training looks like including how often, what exercises I choose, and what my overall goal in training is. I think you'll be surprised at...
This is part 2 of the how do we currently train podcasts. In this episode I break down what my training looks like including how often, what exercises I choose, and what my overall goal in training is. I think you'll be surprised at how much training I actually do!

If you like this podcast, please like, subscribe, and share with a friend!]]>1746agelessathlete,crossfit,exercise,fitness,jointhefloch,longevity,menshealth,metcon,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-288-what-does-our-training-look-like-part-1--47189284
In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak your own training.

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/47189284Wed, 27 Oct 2021 23:50:01 +0000Sean LeFlochWelcome back! In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak...
In this week's episode, we cover part one of a two part episode where we cover our current training regimens. We discuss our goals, scheduling our workouts, and exercise selection so you can get an idea of where you might want to tweak your own training.

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>1626agelessathlete,crossfit,exercise,fitness,jointhefloch,longevity,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-287-optimize-low-carb-diets-with-salt-featuring-robb-wolf--47093339
In this week's episode my special guest is Robb Wolf. Robb is a 2x New York Times bestselling author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. In the past few years, Robb has formed a supplement company called LMNT, bringing electrolytes to the masses!

In today's conversion Scott Hagnas and I talk to Robb about
-what perspectives have changed over the last 15 years in nutrition and health
-the role community plays in an individuals wellness
-how pharmaceutical companies influence our healthcare system
-the role of electrolytes in low carb and ketogenic diets
-and so much more!

If you'd like to learn more about Robb's electrolyte supplement, visit www.drinkLMNT.com. To learn more about Robb's work, visit his website www.robbwolf.com.

Thank you so much for listening and if you like this podcast, please subscribe, rate, and share with a friend!]]>https://api.spreaker.com/episode/47093339Tue, 26 Oct 2021 07:15:11 +0000Sean LeFlochWelcome back! In this week's episode my special guest is Robb Wolf. Robb is a 2x New York Times bestselling author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world’s leading experts in Paleolithic...
In this week's episode my special guest is Robb Wolf. Robb is a 2x New York Times bestselling author of The Paleo Solution and Wired to Eat, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. In the past few years, Robb has formed a supplement company called LMNT, bringing electrolytes to the masses!

In today's conversion Scott Hagnas and I talk to Robb about
-what perspectives have changed over the last 15 years in nutrition and health
-the role community plays in an individuals wellness
-how pharmaceutical companies influence our healthcare system
-the role of electrolytes in low carb and ketogenic diets
-and so much more!

If you'd like to learn more about Robb's electrolyte supplement, visit www.drinkLMNT.com. To learn more about Robb's work, visit his website www.robbwolf.com.

Thank you so much for listening and if you like this podcast, please subscribe, rate, and share with a friend!]]>3991agelessathlete,carnivorediet,fitness,healthyrebellion,jointhefloch,keto,longevity,lowcarb,paleo,paleodiet,robbwolf,sacredcow,wellnessfalsefullhttps://www.spreaker.com/episode/episode-286-what-do-we-eat--47068467
In this week's episode, Scott and I share what our current diet looks like! We cover when and what we eat on a typical day and the why behind it.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/47068467Wed, 20 Oct 2021 20:16:55 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I share what our current diet looks like! We cover when and what we eat on a typical day and the why behind it. If you like today's podcast, please subscribe, rate, review, and share with a friend!
In this week's episode, Scott and I share what our current diet looks like! We cover when and what we eat on a typical day and the why behind it.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>2080agelessathlete,fitness,health,jointhefloch,longevity,nutrition,nutritioncoaching,performance,wellnessfalsefullhttps://www.spreaker.com/episode/episode-285-our-favorite-bodyweight-exercises-for-ageless-athletes--46962565
In this week's episode, Scott and I discuss our favorite bodyweight exercises and how we use them to get ageless athletes stronger, more flexible, and improve body composition.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/46962565Wed, 13 Oct 2021 20:11:29 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss our favorite bodyweight exercises and how we use them to get ageless athletes stronger, more flexible, and improve body composition. If you like today's podcast, please subscribe, rate,...
In this week's episode, Scott and I discuss our favorite bodyweight exercises and how we use them to get ageless athletes stronger, more flexible, and improve body composition.

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>1701agelessathlete,bodyweighttraining,coaching,crossfit,exercises,fitness,gymnastics,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-284-hire-a-coach-now-with-dr-sean-pastuch--46864713
In this week's episode, my special guest is Active Life CEO Dr. Sean Pastuch

In our conversation, Sean and I talk about what a ageless athlete could do right now to improve their fitness and performance, how coaches are not bringing value to the table, and the paradigm of fitness now, and for the future. If you would like to learn more about active life rx visit activelifeathlete.com or message Sean on Facebook/Instagram.

If you like the podcast please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/46864713Fri, 08 Oct 2021 10:00:13 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is Active Life CEO Dr. Sean Pastuch In our conversation, Sean and I talk about what a ageless athlete could do right now to improve their fitness and performance, how coaches are not bringing...
In this week's episode, my special guest is Active Life CEO Dr. Sean Pastuch

In our conversation, Sean and I talk about what a ageless athlete could do right now to improve their fitness and performance, how coaches are not bringing value to the table, and the paradigm of fitness now, and for the future. If you would like to learn more about active life rx visit activelifeathlete.com or message Sean on Facebook/Instagram.

If you like the podcast please subscribe, rate, review, and share with a friend!]]>3295activelife,activeliferx,agelessathlete,crossfit,fitness,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-283-getting-rid-of-parasites--46874219
In this week's episode, Scott and I talk about our guts! More specifically our own accounts of dealing with our microbiome, parasites, overgrowths, and more! We cover our testing, symptoms, and protocols for getting better.

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/46874219Thu, 07 Oct 2021 23:49:47 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about our guts! More specifically our own accounts of dealing with our microbiome, parasites, overgrowths, and more! We cover our testing, symptoms, and protocols for getting better. If you like...
In this week's episode, Scott and I talk about our guts! More specifically our own accounts of dealing with our microbiome, parasites, overgrowths, and more! We cover our testing, symptoms, and protocols for getting better.

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>1414agelessathlete,fitness,functionalmedicine,guthealth,jointhefloch,longevity,microbiome,naturopath,probiotics,unfuncyourgut,wellnessfalsefullhttps://www.spreaker.com/episode/episode-282-coaching-the-crossfit-games-champion-with-adam-neiffer--46729641
In this week's episode, my special guests are Scott Hagnas (www.scotthagnastraining.com) and Adam Neiffer (www.crossfitfortvancouver.com). Adam is the owner of Crossfit Fort Vancouver, Crossfit Games Athlete, and coach of the 2021 NoBull Crossfit Games Champion Justin Medeiros.

In this conversation we cover:
-How Adam got into Crossfit
-What he learned competing that he takes into coaching
-Why he took on Justin as an athlete
-Justin's strengths and weaknesses and how they attack them
...and so much more!

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/46729641Tue, 28 Sep 2021 19:49:16 +0000Sean LeFlochWelcome back! In this week's episode, my special guests are Scott Hagnas (www.scotthagnastraining.com) and Adam Neiffer (www.crossfitfortvancouver.com). Adam is the owner of Crossfit Fort Vancouver, Crossfit Games Athlete, and coach of the 2021...
In this week's episode, my special guests are Scott Hagnas (www.scotthagnastraining.com) and Adam Neiffer (www.crossfitfortvancouver.com). Adam is the owner of Crossfit Fort Vancouver, Crossfit Games Athlete, and coach of the 2021 NoBull Crossfit Games Champion Justin Medeiros.

In this conversation we cover:
-How Adam got into Crossfit
-What he learned competing that he takes into coaching
-Why he took on Justin as an athlete
-Justin's strengths and weaknesses and how they attack them
...and so much more!

If you like this podcast, please subscribe, rate, review, and share with a friend!]]>3799adamneiffer,agelessathlete,crossfit,crossfitathlete,fitness,jointhefloch,justinmedeiros,longevity,mastersathlete,nobullcrossfitgames,scotthagnas,wellnessfalsefullhttps://www.spreaker.com/episode/episode-281-energybits-to-the-rescue-with-catharine-arnston--46641047
If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe!

In today’s episode, my special guest is Catherine Arnston, the CEO of Energybits. Energybits is an Algae based food that contains different forms of one of the most nutritious foods on earth: Algae. In today’s conversation Catharine and I discuss how Energybits came to be, the benefits of algae, how algae can help slow aging and increase energy, and how algae farms may be the solution to global warming! I hope you enjoy this conversation with my special guest, Catharine Arnston and if you want to try Energybits for yourself enter the promocode leflochfitness20 to receive 20% off your order. Go to www.energybits.com to order!

New episodes air every Tuesday and Thursday so please subscribe!



Thank you again to Catharine for coming onto the podcast and if you’d like to give energybits a try, go to the website energybits.com and enter the promocode “leflochfitness” to receive 20% off your purchase! If you liked today’s podcast, please subscribe and review the podcast giving us 5 stars. It helps grow the podcast more than you know and it’s completely free. Share this podcast with a friend and we’ll see you next week for a brand new episode of the fitness, wellness, and longevity podcast!]]>https://api.spreaker.com/episode/46641047Thu, 23 Sep 2021 09:45:15 +0000Sean LeFlochWelcome back to the fitness wellness and longevity podcast If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the...
If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe!

In today’s episode, my special guest is Catherine Arnston, the CEO of Energybits. Energybits is an Algae based food that contains different forms of one of the most nutritious foods on earth: Algae. In today’s conversation Catharine and I discuss how Energybits came to be, the benefits of algae, how algae can help slow aging and increase energy, and how algae farms may be the solution to global warming! I hope you enjoy this conversation with my special guest, Catharine Arnston and if you want to try Energybits for yourself enter the promocode leflochfitness20 to receive 20% off your order. Go to www.energybits.com to order!

New episodes air every Tuesday and Thursday so please subscribe!



Thank you again to Catharine for coming onto the podcast and if you’d like to give energybits a try, go to the website energybits.com and enter the promocode “leflochfitness” to receive 20% off your purchase! If you liked today’s podcast, please subscribe and review the podcast giving us 5 stars. It helps grow the podcast more than you know and it’s completely free. Share this podcast with a friend and we’ll see you next week for a brand new episode of the fitness, wellness, and longevity podcast!]]>3351agelessathlete,algae,catharinearnston,crossfit,energybits,fitness,jointhefloch,keto,longevity,paleo,triathlon,vegan,wellnessfalsefullhttps://www.spreaker.com/episode/episode-280-is-a-ketogenic-diet-right-for-you--46623557
This podcast is also affiliate with some amazing companies geared toward maximizing your fitness, wellness, and longevity.  Periodic fasting has numerous health benefits and can be used for not only weight loss but longevity.  I fast every 3 months and to help with my fast I use the Fasting Mimicking Diet from Prolon. ProLon® meals come in 5 small boxes (one for each day) that include plant-based energy bars, soups, a variety of snacks, drinks, and supplements, all studied and carefully designed to nourish your body and support metabolic and overall health for healthy aging.
Click here and enter the promocode Flochfitness10 for 10% off your order
https://bit.ly/3idwZA3


Do you have as hard a time getting enough fruits and veggies in as me?  Do you need more EPA and DHA?  Are you looking to get all the health benefits of algae but unsure how to do it, then ENERGYbits® is for you!  ENERGYbits® use only the highest quality strains of spirulina and chlorella, so their tablets contain the highest nutrient density available. These tiny tablets can be chewed, swallowed, or my personal preference is to add them to my smoothie after my workouts.  
If you want to give  ENERGYbits® a try, go to the website energybits.com enter the promocode leflochfitness20 at check out.

In this week's episode, Scott and I talk about ketogenic diets. What is a ketogenic diet, what are the pros and cons, and finally is a ketogenic diet right for you?

If you like this podcast, please subscribe, rate, review, and shar with a friend. New episodes of the podcast come out every Tuesday and Thursday. See you then!]]>https://api.spreaker.com/episode/46623557Tue, 21 Sep 2021 20:32:04 +0000Sean LeFlochWelcome back!  If you are new to the podcast we are all about health and performance of the ageless athlete.  We interview tons of guests on nutrition, training, and wellness.  If you are into that kind of thing please subscribe. This podcast is also...
This podcast is also affiliate with some amazing companies geared toward maximizing your fitness, wellness, and longevity.  Periodic fasting has numerous health benefits and can be used for not only weight loss but longevity.  I fast every 3 months and to help with my fast I use the Fasting Mimicking Diet from Prolon. ProLon® meals come in 5 small boxes (one for each day) that include plant-based energy bars, soups, a variety of snacks, drinks, and supplements, all studied and carefully designed to nourish your body and support metabolic and overall health for healthy aging.
Click here and enter the promocode Flochfitness10 for 10% off your order
https://bit.ly/3idwZA3


Do you have as hard a time getting enough fruits and veggies in as me?  Do you need more EPA and DHA?  Are you looking to get all the health benefits of algae but unsure how to do it, then ENERGYbits® is for you!  ENERGYbits® use only the highest quality strains of spirulina and chlorella, so their tablets contain the highest nutrient density available. These tiny tablets can be chewed, swallowed, or my personal preference is to add them to my smoothie after my workouts.  
If you want to give  ENERGYbits® a try, go to the website energybits.com enter the promocode leflochfitness20 at check out.

In this week's episode, Scott and I talk about ketogenic diets. What is a ketogenic diet, what are the pros and cons, and finally is a ketogenic diet right for you?

If you like this podcast, please subscribe, rate, review, and shar with a friend. New episodes of the podcast come out every Tuesday and Thursday. See you then!]]>1559agelessathlete,energybits,fastingmimickingdiet,fitness,jointhefloch,keto,ketogenicdiet,longevity,prolon,scotthagnastraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-279-blood-markers-for-better-performance-with-dr-gil-blander--46538217
If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe!



In today’s episode, my special guest is Dr. Gil Blander. Dr. Blander is an expert in blood biometrics and applying the wisdom of the blood to unlock longevity and resilience in sport. He leads a team of biology, nutrition & exercise physiology experts at InsideTracker (www.insidetracker.com) .

In today’s conversation Dr. Blander shares the origins of inside tracker, how someone would get started, what information you can get from your blood, how to use biometrics to improve your performance and longevity, and we finish up with recommendations to improve your health from Dr. Blander’s analysis of thousands of data points.

If you like this podcast, please subscribe, rate, review and share with a friend.]]>https://api.spreaker.com/episode/46538217Thu, 16 Sep 2021 10:00:15 +0000Sean LeFlochWelcome back to the fitness wellness and longevity podcast If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the...
If you are new to the podcast, Fitness Wellness, and Longevity is all about optimize the health and performance of the ageless athlete. We interview tons of different guests from the fitness, nutrition, and wellness community, so if you are in to those types of things, please subscribe!



In today’s episode, my special guest is Dr. Gil Blander. Dr. Blander is an expert in blood biometrics and applying the wisdom of the blood to unlock longevity and resilience in sport. He leads a team of biology, nutrition & exercise physiology experts at InsideTracker (www.insidetracker.com) .

In today’s conversation Dr. Blander shares the origins of inside tracker, how someone would get started, what information you can get from your blood, how to use biometrics to improve your performance and longevity, and we finish up with recommendations to improve your health from Dr. Blander’s analysis of thousands of data points.

If you like this podcast, please subscribe, rate, review and share with a friend.]]>3144agelessathete,biohacking,bloodmarker,coaching,endurance,fitness,insidetracker,jointhefloch,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-278-what-should-you-do-when-you-get-injured--46523071
In this week's episode, Scott and I talk about getting injured during training. What should you do in the short, medium, and long term to get back and be better than ever! Hint: Injuries are a blessing in diguise!

If you like this episode, please subscribe to the podcast, review, and share with a friend.

See you next time!]]>https://api.spreaker.com/episode/46523071Wed, 15 Sep 2021 00:01:39 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about getting injured during training. What should you do in the short, medium, and long term to get back and be better than ever! Hint: Injuries are a blessing in diguise! If you like this...
In this week's episode, Scott and I talk about getting injured during training. What should you do in the short, medium, and long term to get back and be better than ever! Hint: Injuries are a blessing in diguise!

If you like this episode, please subscribe to the podcast, review, and share with a friend.

See you next time!]]>1411agelessathlete,coaching,crossfit,fitness,injury,jointhefloch,longevity,performance,physicaltherapy,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-277-master-your-body-with-your-breath-featuring-joey-hauss--46363074
This week's special guest is a breath work expert, Wim Hof Instructor, Brazilian jiu jitsu black belt, and US Marine Veteran Joey Hauss. Joey and I talk about the benefits of Wim Hof breathing, ice baths, the benefits of breath work and meditation, how to get started with jiu jitsu, and a little about Joey's journey to being a personal development coach.

You can learn more about Joey at his website joeyhauss.com

If you like today's podcast, please subscribe, like, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/46363074Thu, 09 Sep 2021 10:00:10 +0000Sean LeFlochWelcome back! This week's special guest is a breath work expert, Wim Hof Instructor, Brazilian jiu jitsu black belt, and US Marine Veteran Joey Hauss. Joey and I talk about the benefits of Wim Hof breathing, ice baths, the benefits of breath work and...
This week's special guest is a breath work expert, Wim Hof Instructor, Brazilian jiu jitsu black belt, and US Marine Veteran Joey Hauss. Joey and I talk about the benefits of Wim Hof breathing, ice baths, the benefits of breath work and meditation, how to get started with jiu jitsu, and a little about Joey's journey to being a personal development coach.

You can learn more about Joey at his website joeyhauss.com

If you like today's podcast, please subscribe, like, and share with a friend!

See you next time!]]>2886breathwork,fitness,jiujitsu,joeyhauss,jointhefloch,longevity,wellness,wimhoffalsefullhttps://www.spreaker.com/episode/episode-276-how-to-select-the-right-training-program-for-you--46416169
In this week’s episode, Scott and I dive into home training programs. How do you choose the right program and how do you maximize the benefits of the program you choose?

If you like this episode, please subscribe, rate, review, and share with a friend!

See you next time.]]>https://api.spreaker.com/episode/46416169Tue, 07 Sep 2021 18:17:51 +0000Sean LeFlochWelcome back! In this week’s episode, Scott and I dive into home training programs. How do you choose the right program and how do you maximize the benefits of the program you choose? If you like this episode, please subscribe, rate, review, and...
In this week’s episode, Scott and I dive into home training programs. How do you choose the right program and how do you maximize the benefits of the program you choose?

If you like this episode, please subscribe, rate, review, and share with a friend!

See you next time.]]>1383coaching,fitness,fitnesscoach,longevity,personaltraining,remotecoaching,training,trainingprogram,virtualpersonaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-275-crossfit-2-0-with-peter-burke--46315342
In this week's episode, my special guest is Peter Burke, founder of Crossfit 353 in Dublin, Ireland. In our conversation we discuss where Crossfit as a company is in 2021, how Crossfit has changed since the global pandemic, how Crossfit 353 differentiates itself from other Crossfits, what a typical class looks like, and how small group fitness classes are the secret to unlocking optimal health!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/46315342Wed, 01 Sep 2021 10:00:03 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is Peter Burke, founder of Crossfit 353 in Dublin, Ireland. In our conversation we discuss where Crossfit as a company is in 2021, how Crossfit has changed since the global pandemic, how...
In this week's episode, my special guest is Peter Burke, founder of Crossfit 353 in Dublin, Ireland. In our conversation we discuss where Crossfit as a company is in 2021, how Crossfit has changed since the global pandemic, how Crossfit 353 differentiates itself from other Crossfits, what a typical class looks like, and how small group fitness classes are the secret to unlocking optimal health!

If you like today's podcast, please subscribe, rate, review, and share with a friend!]]>2388agelessathlete,crossfit,crossfitclasses,crossfitowner,fitover40,irelandfitness,jointheflochfalsefullhttps://www.spreaker.com/episode/episode-274-how-to-maximize-your-virtual-training-from-home--46317427
In this week's episode, Scott is back and with a beard! Scott shares with us his most recent long endurance ride that had elevations of thousands of feet! He also shares how much the breathing work he has been doing affected his recovery. We then go on to talk about how to maximize the benefits of virtual training from home including set up, gear, and even the clothes you should wear!

If you like this podcast, please subscribe, rate, review and share with a friend!]]>https://api.spreaker.com/episode/46317427Tue, 31 Aug 2021 19:30:01 +0000Sean LeFlochWelcome back! In this week's episode, Scott is back and with a beard! Scott shares with us his most recent long endurance ride that had elevations of thousands of feet! He also shares how much the breathing work he has been doing affected his...
In this week's episode, Scott is back and with a beard! Scott shares with us his most recent long endurance ride that had elevations of thousands of feet! He also shares how much the breathing work he has been doing affected his recovery. We then go on to talk about how to maximize the benefits of virtual training from home including set up, gear, and even the clothes you should wear!

If you like this podcast, please subscribe, rate, review and share with a friend!]]>1525agelessathlete,crossfit,fitness,hometraining,homeworkouts,jointhefloch,longevity,trainingfromhome,wellnessfalsefullhttps://www.spreaker.com/episode/episode-273-be-fabulous-from-home-with-esther-blum--46207698
In this week's episode, my special guest is Esther Blum, RD. Esther is an integrative dietician who specializes in working with perimenopausal and postmenopausal women (and men) to optimize their health with gut healing, stress management, and nutritional interventions. In today's podcast, Esther and I discuss hacking your health from home, how you should be exercising and eating during menopause, how men can be an ally during menopause, and so much more!

Here is Esther's website:
www.estherblum.com

for more information in working with Esther!

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time.

Timestamps:
0:00 Intro
4:00 How working from home has changed our health
4:45 Kitchen Grazing
6:30 The Role of Accountability
7:30 Lay Out Your Clothing to Hack Your Laziness
8:00 Schedule Your Workouts
11:00 Yogi Tea for better Sleep
17:00 What is Integrative Dietetics?
17:00 Protein requirements for ageless athletes
17:20 Working with Different Patients
19:00 What are the tests?
21:30 Sleep
22:30 Four Sigmatic instead of coffee
25:00 Feeling Better
27:00 Postmenopausal Recommendations for exercise and nutrition
35:50 How can men be an ally to women?]]>https://api.spreaker.com/episode/46207698Wed, 25 Aug 2021 10:00:05 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is Esther Blum, RD. Esther is an integrative dietician who specializes in working with perimenopausal and postmenopausal women (and men) to optimize their health with gut healing, stress...
In this week's episode, my special guest is Esther Blum, RD. Esther is an integrative dietician who specializes in working with perimenopausal and postmenopausal women (and men) to optimize their health with gut healing, stress management, and nutritional interventions. In today's podcast, Esther and I discuss hacking your health from home, how you should be exercising and eating during menopause, how men can be an ally during menopause, and so much more!

Here is Esther's website:
www.estherblum.com

for more information in working with Esther!

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time.

Timestamps:
0:00 Intro
4:00 How working from home has changed our health
4:45 Kitchen Grazing
6:30 The Role of Accountability
7:30 Lay Out Your Clothing to Hack Your Laziness
8:00 Schedule Your Workouts
11:00 Yogi Tea for better Sleep
17:00 What is Integrative Dietetics?
17:00 Protein requirements for ageless athletes
17:20 Working with Different Patients
19:00 What are the tests?
21:30 Sleep
22:30 Four Sigmatic instead of coffee
25:00 Feeling Better
27:00 Postmenopausal Recommendations for exercise and nutrition
35:50 How can men be an ally to women?]]>2544aglessathlete,crossfit,eatdrinkandbefabulous,estherblum,fitfromhome,fitover40,functionalmedicine,integrativedietician,integrativemedicine,jointheflochfalsefullhttps://www.spreaker.com/episode/episode-272-fasting-mimicking-diet-with-dr-joseph-antoun--46104964
Welcome back!

In this week's episode, my special guest is Dr. Joseph Antoun, CEO of L-Nutra, a company that offers products to support fasting diets. In today's discussion Dr. Antoun sheds light on the benefits of fasting diets, what fasting diets are and aren't, and how L-Nutra products (including the Fasting Mimicking Diet) can get you closer to your health and longevity goals.

If you would like to learn more about L-Nutra products, visit www.l-nutra.com.

To try the Prolon products, click the link below and use the promocode "flochfitness10" to receive a 10% discount on your order!
https://bit.ly/3xJd4O8
Follow me on social media:
FLOCH FITNESS


0:00 Intro
2:00 L-Nutra
6:00 How fasting affects the body
10:30 What are the effects of fasting physiologically?
12:30 The new definition of fasting
14:30 Fasting vs. Low Cal Diets
15:50 Fasting Mimicking Diet
17:30 Fasting with a life full of stress
20:00 Fasting as a stressor
22:30 Gluconeogenesis
23:30 Periodic Fasting
26:00 Removing Addictions
27:00 Wired to Eat
28:30 What Should I Eat?
29:30 Longevity as the goal
31:00 Flexitarian Diet
33:10 To Look Buff, eat this...
34:20 IGF/Insulin=Pro Aging
39:00 Eating for chronic disease
40:30 Fasting For Health
42:00 Exercise Recommendations
48:00 Prolon]]>https://api.spreaker.com/episode/46104964Thu, 19 Aug 2021 10:25:00 +0000Sean LeFlochEpisode 272: Fasting Mimicking Diet With Dr. Joseph Antoun Welcome back! In this week's episode, my special guest is Dr. Joseph Antoun, CEO of L-Nutra, a company that offers products to support fasting diets. In today's discussion Dr. Antoun sheds...
Welcome back!

In this week's episode, my special guest is Dr. Joseph Antoun, CEO of L-Nutra, a company that offers products to support fasting diets. In today's discussion Dr. Antoun sheds light on the benefits of fasting diets, what fasting diets are and aren't, and how L-Nutra products (including the Fasting Mimicking Diet) can get you closer to your health and longevity goals.

If you would like to learn more about L-Nutra products, visit www.l-nutra.com.

To try the Prolon products, click the link below and use the promocode "flochfitness10" to receive a 10% discount on your order!
https://bit.ly/3xJd4O8
Follow me on social media:
FLOCH FITNESS


0:00 Intro
2:00 L-Nutra
6:00 How fasting affects the body
10:30 What are the effects of fasting physiologically?
12:30 The new definition of fasting
14:30 Fasting vs. Low Cal Diets
15:50 Fasting Mimicking Diet
17:30 Fasting with a life full of stress
20:00 Fasting as a stressor
22:30 Gluconeogenesis
23:30 Periodic Fasting
26:00 Removing Addictions
27:00 Wired to Eat
28:30 What Should I Eat?
29:30 Longevity as the goal
31:00 Flexitarian Diet
33:10 To Look Buff, eat this...
34:20 IGF/Insulin=Pro Aging
39:00 Eating for chronic disease
40:30 Fasting For Health
42:00 Exercise Recommendations
48:00 Prolon]]>3089agelessathlete,fasting,fastingbenefits,fastingmimickingdiet,fitness,jointhefloch,l-nutra,longevity,prolon,wellnessfalsefullhttps://www.spreaker.com/episode/episode-271-should-kids-lift-weights--46117910
In this week's episode, Scott and I talk about a hot topic: weightlifting with kids. And more specifically, should kids be lifting weights? You'll want to hear our take!

If you like today's podcast, please subscribe, rate, review and share with a friend!]]>https://api.spreaker.com/episode/46117910Tue, 17 Aug 2021 10:00:15 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about a hot topic: weightlifting with kids. And more specifically, should kids be lifting weights? You'll want to hear our take! If you like today's podcast, please subscribe, rate, review and...
In this week's episode, Scott and I talk about a hot topic: weightlifting with kids. And more specifically, should kids be lifting weights? You'll want to hear our take!

If you like today's podcast, please subscribe, rate, review and share with a friend!]]>1344agelessathlete,athletics,crossfit,dance,fitness,jointhefloch,kids,longevity,movement,olympicweightlifting,weightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-270-relish-life-with-liz-dickinson-and-shannon-shearn--46015480
In this week's episode, I get to sit down and talk with the founders of Relish Life Liz Dickinson and Shannon Shearn. In our conversation, the ladies explain exactly what Relish Life is, how their approach to weight loss is different from other weight loss strategies, the ladies' own stories of success, and so much more!

If you are ready to make a change and join with Relish Life, podcast listeners can use the promo code "flochfit20" at check out to receive 20% their subscription!

If you like what you heard, please give the video a like and subscribe.

See you next time!]]>https://api.spreaker.com/episode/46015480Thu, 12 Aug 2021 10:50:00 +0000Sean LeFlochWelcome back! In this week's episode, I get to sit down and talk with the founders of Relish Life Liz Dickinson and Shannon Shearn. In our conversation, the ladies explain exactly what Relish Life is, how their approach to weight loss is different...
In this week's episode, I get to sit down and talk with the founders of Relish Life Liz Dickinson and Shannon Shearn. In our conversation, the ladies explain exactly what Relish Life is, how their approach to weight loss is different from other weight loss strategies, the ladies' own stories of success, and so much more!

If you are ready to make a change and join with Relish Life, podcast listeners can use the promo code "flochfit20" at check out to receive 20% their subscription!

If you like what you heard, please give the video a like and subscribe.

See you next time!]]>2726diet,dietcoaching,fitness,healthyeating,jointhefloch,longevity,nutrition,nutritioncoaching,relishlife,wellnessfalsefullhttps://www.spreaker.com/episode/episode-269-why-i-went-on-trt--46059231
In this solo podcast, I share my own story about testosterone replacement therapy. I cover the steps leading up to it and why I ultimately made the decision to take control over my health. This was a challenging video for me to make because there is a big stigma in society surrounding steroids and has lead to men feeling ashamed and guilty for even thinking about getting help.

You are not alone. But there is no free lunch in life. Make sure you are transparent about why you are going on TRT. Transparent with your loved ones, medical practitioner, etc.. That is my biggest piece of advice I can give you anyone, and the piece of advice I feel confident in sharing. If you have maxed out all areas of sleep, nutrition, stress management, and exercise, don't be afraid to take the lifeline.

For more information on my functional medicine practitioner:
https://www.r3health.co/

Blood Work:
https://drive.google.com/file/d/18eL7xjh_LNQVvHIiT26xV7v4iTAJr5v7/view?usp=sharing]]>https://api.spreaker.com/episode/46059231Thu, 12 Aug 2021 00:29:46 +0000Sean LeFlochWhy I Went On TRT In this solo podcast, I share my own story about testosterone replacement therapy. I cover the steps leading up to it and why I ultimately made the decision to take control over my health. This was a challenging video for me to...
In this solo podcast, I share my own story about testosterone replacement therapy. I cover the steps leading up to it and why I ultimately made the decision to take control over my health. This was a challenging video for me to make because there is a big stigma in society surrounding steroids and has lead to men feeling ashamed and guilty for even thinking about getting help.

You are not alone. But there is no free lunch in life. Make sure you are transparent about why you are going on TRT. Transparent with your loved ones, medical practitioner, etc.. That is my biggest piece of advice I can give you anyone, and the piece of advice I feel confident in sharing. If you have maxed out all areas of sleep, nutrition, stress management, and exercise, don't be afraid to take the lifeline.

For more information on my functional medicine practitioner:
https://www.r3health.co/

Blood Work:
https://drive.google.com/file/d/18eL7xjh_LNQVvHIiT26xV7v4iTAJr5v7/view?usp=sharing]]>1679agelessathlete,crossfit,fitover40,jointhefloch,menshealth,testosteronereplacementtherapy,trtfalsefullhttps://www.spreaker.com/episode/episode-268-unfunc-your-gut-with-dr-peter-kozlowski-md--45970400
In this week's episode, my special guest is Dr. Peter Kozlowski, MD, author of the brand new book Unfunc Your Gut. Unfunc Your Gut encapsulates Dr. Peter Kozlowski, MD's heart-centered, patient-first approach in the groundbreaking field of Functional Medicine. In simple terms, he offers a research-based fusion of medical insights with mental, emotional and spiritual wisdom acquired through his own addiction recovery and healing journey. Doc Koz guides us off the Internet to seek and find real answers to "what's going on with my health?" and empowers us with practical strategies (and delicious recipes!) to achieve authentic balance of body, mind and spirit.

In our conversation, Dr. K and I cover :
Common maladies for ageless athletes
The secret behind gut health
How the way think affects how your body works
Healing Trauma
and so much more!

If you like today's podcast, please subscribe, rate, review, and share with a friend!

Dr. K's book:
https://www.amazon.com/Unfunc-Your-Gut-Functional-Emotional/dp/1947708899
0:00 intro
1:09 What is Unfunc your gut?
5:09 How is being being a medical doctor different from functional medicine?
7:00 "we lost control of preventive disease"
8:40 Common causes of disease
9:50 Mental, Emotional, Spiritual
11:00 There are more neurons in our gut than in our brain!
14:00 Toxins, mold, and heavy metals
18:00 Assessment
20:00 SIBO
24:00 Fibromyalgia
30:00 Trauma
32:00 Dr. K's Personal Story
36:00 Dr. K's Role in Medicine
38:00 Elimination Diets
39:00 SIT STILL
40:00 Issues with Recovery
44:00 Conscious vs. Subconscious
49:00 Is Alcohol ok?
51:00 How to fix yourself with Elimination diet]]>https://api.spreaker.com/episode/45970400Wed, 04 Aug 2021 19:55:13 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is Dr. Peter Kozlowski, MD, author of the brand new book Unfunc Your Gut. Unfunc Your Gut encapsulates Dr. Peter Kozlowski, MD's heart-centered, patient-first approach in the groundbreaking...
In this week's episode, my special guest is Dr. Peter Kozlowski, MD, author of the brand new book Unfunc Your Gut. Unfunc Your Gut encapsulates Dr. Peter Kozlowski, MD's heart-centered, patient-first approach in the groundbreaking field of Functional Medicine. In simple terms, he offers a research-based fusion of medical insights with mental, emotional and spiritual wisdom acquired through his own addiction recovery and healing journey. Doc Koz guides us off the Internet to seek and find real answers to "what's going on with my health?" and empowers us with practical strategies (and delicious recipes!) to achieve authentic balance of body, mind and spirit.

In our conversation, Dr. K and I cover :
Common maladies for ageless athletes
The secret behind gut health
How the way think affects how your body works
Healing Trauma
and so much more!

If you like today's podcast, please subscribe, rate, review, and share with a friend!

Dr. K's book:
https://www.amazon.com/Unfunc-Your-Gut-Functional-Emotional/dp/1947708899
0:00 intro
1:09 What is Unfunc your gut?
5:09 How is being being a medical doctor different from functional medicine?
7:00 "we lost control of preventive disease"
8:40 Common causes of disease
9:50 Mental, Emotional, Spiritual
11:00 There are more neurons in our gut than in our brain!
14:00 Toxins, mold, and heavy metals
18:00 Assessment
20:00 SIBO
24:00 Fibromyalgia
30:00 Trauma
32:00 Dr. K's Personal Story
36:00 Dr. K's Role in Medicine
38:00 Elimination Diets
39:00 SIT STILL
40:00 Issues with Recovery
44:00 Conscious vs. Subconscious
49:00 Is Alcohol ok?
51:00 How to fix yourself with Elimination diet]]>3241agelessathlete,drk,fitness,functional,functionalmedicine,guthealth,jointhefloch,longevity,menshealth,unfuncyourgut,wellness,womenhealthfalsefullhttps://www.spreaker.com/episode/episode-267-2021-no-bull-crossfit-games--45955652
In this week's episode, Scott and I talk about the 2021 No Bull Crossfit Games, including my experience attending, the current state of Crossfit, the top male and female performances, and The Fittest Mom on Earth Annie Thorisdottir.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time.]]>https://api.spreaker.com/episode/45955652Tue, 03 Aug 2021 20:25:31 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about the 2021 No Bull Crossfit Games, including my experience attending, the current state of Crossfit, the top male and female performances, and The Fittest Mom on Earth Annie Thorisdottir. If...
In this week's episode, Scott and I talk about the 2021 No Bull Crossfit Games, including my experience attending, the current state of Crossfit, the top male and female performances, and The Fittest Mom on Earth Annie Thorisdottir.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time.]]>1471agelessathlete,crossfit,crossfitgames,fitness,jointhefloch,longevity,mastercrossfit,menshealth,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-266-i-cant-fall-asleep--45859100
In this week's episode, Scott and I sit down and discuss our approach to a client who can't fall asleep. What assessments to we perform, how do we test and retest, and what are our interventions?

If you like today's podcast, please subscribe, rate, review, and share with your friend!]]>https://api.spreaker.com/episode/45859100Tue, 27 Jul 2021 15:07:57 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I sit down and discuss our approach to a client who can't fall asleep. What assessments to we perform, how do we test and retest, and what are our interventions? If you like today's podcast, please...
In this week's episode, Scott and I sit down and discuss our approach to a client who can't fall asleep. What assessments to we perform, how do we test and retest, and what are our interventions?

If you like today's podcast, please subscribe, rate, review, and share with your friend!]]>1694bettersleep,fitness,jointhefloch,longevity,menshealth,nutrition,sleep,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-265-is-your-breathing-your-limiter--45761378
In this week's episode, Scott and I talk about the results of Scott's online training group's most recent training block. We go on to talk about Scott's most recent 5-1-5 test and what his training is going to look like as a result.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

Show notes:
Scott's post:
https://www.instagram.com/p/CRP8pUhn7oE/

Airofit:
https://www.airofit.com/]]>https://api.spreaker.com/episode/45761378Mon, 19 Jul 2021 20:27:17 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about the results of Scott's online training group's most recent training block. We go on to talk about Scott's most recent 5-1-5 test and what his training is going to look like as a result....
In this week's episode, Scott and I talk about the results of Scott's online training group's most recent training block. We go on to talk about Scott's most recent 5-1-5 test and what his training is going to look like as a result.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

Show notes:
Scott's post:
https://www.instagram.com/p/CRP8pUhn7oE/

Airofit:
https://www.airofit.com/]]>1840aerobictraining,agelessathletes,airofit,breathing,breathwork,crossfit,fitover40,fitover50,jointhefloch,moxy,moxytestingfalsefullhttps://www.spreaker.com/episode/episode-264-building-resilience--45442638
In this week's episode, Scott and I sit down and talk about resilience. What is resilience and why is so important in your training, nutrition, and lifestyle?

If you like today's podcast, please subscribe, rate, review, and share with a friend.

See you next time!]]>https://api.spreaker.com/episode/45442638Wed, 30 Jun 2021 21:00:33 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I sit down and talk about resilience. What is resilience and why is so important in your training, nutrition, and lifestyle? If you like today's podcast, please subscribe, rate, review, and share with...
In this week's episode, Scott and I sit down and talk about resilience. What is resilience and why is so important in your training, nutrition, and lifestyle?

If you like today's podcast, please subscribe, rate, review, and share with a friend.

See you next time!]]>1394agingathlete,crossfit,fitness,jointhefloch,longevity,menshealth,nutrition,resilience,wellness,womenhealthfalsefullhttps://www.spreaker.com/episode/episode-263-comedy-jiu-jitsu-and-expansion-with-kyle-cease--45466678
Welcome back!

In this week's episode, my special guest is Kyle Cease. After over 20 years of achieving what he thought were his dreams of being a headlining touring comedian and actor, Kyle Cease suddenly discovered that the belief “When something happens, I will be happy” is a complete lie. Following the calling of his heart, he decided to quit his stand-up career at its peak, and now—as a transformational comedian and New York Times bestselling author of I Hope I Screw This Up—he brings his one-of-a-kind wisdom to sold-out audiences around the world and reaches millions online.

Kyle Cease has made more than 100 different TV and movie appearances, including 10 Things I Hate About You, Not Another Teen Movie, Jimmy Kimmel Live, The Late Late Show With Craig Ferguson, Chelsea Lately, The Martin Short Show, Comics Unleashed, and numerous VH1 shows. He has two #1 Comedy Central specials to his credit and, in 2009, Kyle earned the #1 ranking on Comedy Central’s Stand-up Showdown.

In our conversation together, Kyle and I talk about pivoting from stand-up to transformational work, lessons we take from meditation, accepting our masculinity, starting jiu jitsu, and so much more!

If you like today's podcast, please subscribe, rate, review and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/45466678Mon, 28 Jun 2021 22:00:00 +0000Sean LeFlochComedy, Jiu Jitsu, and Expansion with Kyle Cease Welcome back! In this week's episode, my special guest is Kyle Cease. After over 20 years of achieving what he thought were his dreams of being a headlining touring comedian and actor, Kyle Cease...
Welcome back!

In this week's episode, my special guest is Kyle Cease. After over 20 years of achieving what he thought were his dreams of being a headlining touring comedian and actor, Kyle Cease suddenly discovered that the belief “When something happens, I will be happy” is a complete lie. Following the calling of his heart, he decided to quit his stand-up career at its peak, and now—as a transformational comedian and New York Times bestselling author of I Hope I Screw This Up—he brings his one-of-a-kind wisdom to sold-out audiences around the world and reaches millions online.

Kyle Cease has made more than 100 different TV and movie appearances, including 10 Things I Hate About You, Not Another Teen Movie, Jimmy Kimmel Live, The Late Late Show With Craig Ferguson, Chelsea Lately, The Martin Short Show, Comics Unleashed, and numerous VH1 shows. He has two #1 Comedy Central specials to his credit and, in 2009, Kyle earned the #1 ranking on Comedy Central’s Stand-up Showdown.

In our conversation together, Kyle and I talk about pivoting from stand-up to transformational work, lessons we take from meditation, accepting our masculinity, starting jiu jitsu, and so much more!

If you like today's podcast, please subscribe, rate, review and share with a friend!

See you next time!]]>3055comedy,evolvingoutloud,fitness,jiujitsu,jointhefloch,kylecease,longevity,menshealth,motivation,transformation,transformationalcomedy,wellnessfalsefullhttps://www.spreaker.com/episode/episode-262-the-longevity-mindset--45312971
In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the longevity mindset that you can implement right now!

If you like today's podcast, please subscribe, rate, review, and share with a friend.

See you next time!]]>https://api.spreaker.com/episode/45312971Tue, 15 Jun 2021 17:05:02 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the...
In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the longevity mindset that you can implement right now!

If you like today's podcast, please subscribe, rate, review, and share with a friend.

See you next time!]]>1431agingathlete,fitness,fitover40,fitover50,health,jointhefloch,longevity,menshealth,mindset,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-261-get-rid-of-stubborn-fat-with-dr-sylvia-tara--45229604
In this episode our special guest is Dr. Sylvia Tara. Sylvia Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. Tara was a consultant with McKinsey & Company and has worked at the world's largest biotechnology companies. She is the author of The Secret Life of Fat, that was turned into PBS Nova special.

In our conversation, we cover:
1:00 What is the secret to fat
4:14 Losing Weight is not about empty fat cells
5:50 Stubborn Fat Loss
7:30 Leptin Secret
10:00 Dieting Forever
11:40 Lustig and Sugar
13:00 Keto and Fasting
14:00 Fasting
15:00 Adherence is the key to dieting
16:30 Set Points
18:30 Fat Gain
19:40 Adiponectin
23:30 Dexa Scanning
23:20 Bod Pod
24:00 Testosterone and Growth Hormone
25:00 Sleep
26:00 Difference between women
27:00 Growth Hormone and Sleep
28:00 Ghrelin and Exercise
29:00 The importance of leafy greens
30:00 Micro Biom
31:00 Making sense of it all
32:00 Stubborn fat
33:30 Increase fiber to grow biom
35:00 Insulin is satieting
36:00 Widening the fasting window
38:00 Set Point and Calories
39:00 Calories In/Calories Out
42:00 The frustration of stubborn fat
44:00 Self Control
46:00 Temptation bundling
46:00 Take a Break
47:15 Falling off the rails
52:20 National Weight loss Registry
56:30 Never let a problem get too big

You can find Dr. Tara on facebook:
https://www.facebook.com/sylviataraphd/

Or her website:
https://www.thesecretlifeoffat.com/
If you like this podcast, please subscribe, rate, review, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/45229604Thu, 10 Jun 2021 23:47:26 +0000Sean LeFlochWelcome back! In this episode our special guest is Dr. Sylvia Tara. Sylvia Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. Tara was a consultant...
In this episode our special guest is Dr. Sylvia Tara. Sylvia Tara holds a PhD in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. Tara was a consultant with McKinsey & Company and has worked at the world's largest biotechnology companies. She is the author of The Secret Life of Fat, that was turned into PBS Nova special.

In our conversation, we cover:
1:00 What is the secret to fat
4:14 Losing Weight is not about empty fat cells
5:50 Stubborn Fat Loss
7:30 Leptin Secret
10:00 Dieting Forever
11:40 Lustig and Sugar
13:00 Keto and Fasting
14:00 Fasting
15:00 Adherence is the key to dieting
16:30 Set Points
18:30 Fat Gain
19:40 Adiponectin
23:30 Dexa Scanning
23:20 Bod Pod
24:00 Testosterone and Growth Hormone
25:00 Sleep
26:00 Difference between women
27:00 Growth Hormone and Sleep
28:00 Ghrelin and Exercise
29:00 The importance of leafy greens
30:00 Micro Biom
31:00 Making sense of it all
32:00 Stubborn fat
33:30 Increase fiber to grow biom
35:00 Insulin is satieting
36:00 Widening the fasting window
38:00 Set Point and Calories
39:00 Calories In/Calories Out
42:00 The frustration of stubborn fat
44:00 Self Control
46:00 Temptation bundling
46:00 Take a Break
47:15 Falling off the rails
52:20 National Weight loss Registry
56:30 Never let a problem get too big

You can find Dr. Tara on facebook:
https://www.facebook.com/sylviataraphd/

Or her website:
https://www.thesecretlifeoffat.com/
If you like this podcast, please subscribe, rate, review, and share with a friend!

See you next time!]]>3492diet,drsylviatara,fat,fatloss,fitness,health,longevity,secretlifeoffat,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-260-ending-back-pain-with-vision-correction--45238799
In this week's episode, Scott and I discuss my new prism glasses! Why I got them, where I got them from, and how they are going to improve my posture.

If you like today's podcast, please subscribe, rate, review and share with a friend!]]>https://api.spreaker.com/episode/45238799Wed, 09 Jun 2021 23:26:10 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss my new prism glasses! Why I got them, where I got them from, and how they are going to improve my posture. If you like today's podcast, please subscribe, rate, review and share with a friend!
In this week's episode, Scott and I discuss my new prism glasses! Why I got them, where I got them from, and how they are going to improve my posture.

If you like today's podcast, please subscribe, rate, review and share with a friend!]]>1416backpain,eyecare,fitness,glasses,jointhefloch,lenses,longevity,posture,pri,prismglasses,vision,visioncorrection,wellnessfalsefullhttps://www.spreaker.com/episode/episode-259-ultimate-5-squad-with-rj-rise--45091534
In this week's episode, my special guest is author RJ Rise. RJ's new comic book, The Ultimate 5 Squad has been buzzing around the internet recently and for good reason. It combines the message of being a hero with cultural diversity.

RJ and I sat down and talked about:
0:00 Intro
2:00 Kids needing to see characters like them
4:00 How a super hero thinks
5:00 Living in a world of negativity
6:00 Adversity
9:00 Shame
11:00 Childhood obesity
12:30 Fun Run
13:30 Power of Your Voice
...and so much more!

RJ's book is available now on Amazon or on the website ultimatefivesquad.com

Thanks again for listening and if you like the podcast, please subscribe, rate, review, and share with a friend!]]>https://api.spreaker.com/episode/45091534Thu, 03 Jun 2021 10:09:30 +0000Sean LeFlochWelcome back! In this week's episode, my special guest is author RJ Rise. RJ's new comic book, The Ultimate 5 Squad has been buzzing around the internet recently and for good reason. It combines the message of being a hero with cultural diversity....
In this week's episode, my special guest is author RJ Rise. RJ's new comic book, The Ultimate 5 Squad has been buzzing around the internet recently and for good reason. It combines the message of being a hero with cultural diversity.

RJ and I sat down and talked about:
0:00 Intro
2:00 Kids needing to see characters like them
4:00 How a super hero thinks
5:00 Living in a world of negativity
6:00 Adversity
9:00 Shame
11:00 Childhood obesity
12:30 Fun Run
13:30 Power of Your Voice
...and so much more!

RJ's book is available now on Amazon or on the website ultimatefivesquad.com

Thanks again for listening and if you like the podcast, please subscribe, rate, review, and share with a friend!]]>1424author,bocaraton,childrensbook,delraybeach,fitness,jointhefloch,longevity,menshealth,reading,ultimate5squad,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-258-the-power-of-intention--45134080
In this week's episode, Scott has another update on Moxy autoregulation protocols. We then go into a discussion about the important of intention in training.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/45134080Wed, 02 Jun 2021 11:06:03 +0000Sean LeFlochWelcome back! In this week's episode, Scott has another update on Moxy autoregulation protocols. We then go into a discussion about the important of intention in training. If you like today's podcast, please subscribe, rate, review, and share with...
In this week's episode, Scott has another update on Moxy autoregulation protocols. We then go into a discussion about the important of intention in training.

If you like today's podcast, please subscribe, rate, review, and share with a friend!

See you next time!]]>1613crossfit,crossfitcoaching,fitness,jointhefloch,longevity,menshealth,moxy,moxytesting,training,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-257-the-secret-to-staying-fit-after-50-with-nyu-professor-scott-galloway-remastered--45134060
Welcome back!

In today's episode, my special guest in NYU professor, renowned podcaster (Pivot and The Prof G Show) and best selling author (The Four, Algebra of Happiness, and Post Corona) Scott Galloway. In this episode we talk about:

0:00 Intro
2:00 Mental Health As A Brand
4:30 SCAFA
5:45 Algebra of Happiness
7:50 I'm Feeling Down
9:50 "How Are You" When You Aren't OK?
12:00 Talking Myself Out Of Myself
13:30 Advice on Break-Ups
14:00 Every Day It Sucks Less
15:00 Exiting Relationships
18:00 CEO Bad Press
25:00 Outro
...and so much more!

Thank you again to Scott for coming onto today's podcast.

If you like what you heard of Scott, you can catch him on his other podcasts wherever you listen to podcasts.

Please subscribe, rate, review, and share with a friend!

See you next time.]]>https://api.spreaker.com/episode/45134060Wed, 02 Jun 2021 11:01:20 +0000Sean LeFlochStaying Fit Over 50 With NYU Professor Scott Galloway Welcome back! In today's episode, my special guest in NYU professor, renowned podcaster (Pivot and The Prof G Show) and best selling author (The Four, Algebra of Happiness, and Post Corona) Scott...
Welcome back!

In today's episode, my special guest in NYU professor, renowned podcaster (Pivot and The Prof G Show) and best selling author (The Four, Algebra of Happiness, and Post Corona) Scott Galloway. In this episode we talk about:

0:00 Intro
2:00 Mental Health As A Brand
4:30 SCAFA
5:45 Algebra of Happiness
7:50 I'm Feeling Down
9:50 "How Are You" When You Aren't OK?
12:00 Talking Myself Out Of Myself
13:30 Advice on Break-Ups
14:00 Every Day It Sucks Less
15:00 Exiting Relationships
18:00 CEO Bad Press
25:00 Outro
...and so much more!

Thank you again to Scott for coming onto today's podcast.

If you like what you heard of Scott, you can catch him on his other podcasts wherever you listen to podcasts.

Please subscribe, rate, review, and share with a friend!

See you next time.]]>1692agingathlete,crossfit,fitness,fitover50,jointhefloch,longevity,menshealth,professorgalloway,profg,wellnessfalsefullhttps://www.spreaker.com/episode/episode-256-the-secret-combo-to-sustained-weightloss--45009395
In this week's episode, Scott and I sit down and talk about:
-New 5-1-5 Moxy Testing Results that left Scott scratching his head
-Determining limitations in athletes through Moxy testing
-Training interventions for athletes with localized oxygen utilization contraints
-The secret combo to sustained weightloss

All this and more!

If you like the podcast, please subscribe, rate, review, and share with your friends!

See you next time.

Article cited:
https://healthsciences.ku.dk/newsfaculty-news/2021/05/researchers-find-the-secret-behind-maintaining-a-healthy-weight-loss/]]>https://api.spreaker.com/episode/45009395Tue, 25 May 2021 11:00:09 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I sit down and talk about: -New 5-1-5 Moxy Testing Results that left Scott scratching his head -Determining limitations in athletes through Moxy testing -Training interventions for athletes with...
In this week's episode, Scott and I sit down and talk about:
-New 5-1-5 Moxy Testing Results that left Scott scratching his head
-Determining limitations in athletes through Moxy testing
-Training interventions for athletes with localized oxygen utilization contraints
-The secret combo to sustained weightloss

All this and more!

If you like the podcast, please subscribe, rate, review, and share with your friends!

See you next time.

Article cited:
https://healthsciences.ku.dk/newsfaculty-news/2021/05/researchers-find-the-secret-behind-maintaining-a-healthy-weight-loss/]]>1626crossfit,crossfitcoach,fitness,fitnesscoaching,health,jointhefloch,longevity,nutritioncoaching,wellnessfalsefullhttps://www.spreaker.com/episode/episode-255-fire-department-chronicles-is-back-with-jason-patton--44926800
In this week's episode, our special guest is Jason Patton (Fire Department Chronicles and Fire Department Coffee). We cover many topics including becoming famous, staying grounded, mental health awareness month, and much more! Here is the complete rundown:


0:00 Intro
1:00 The Last 2 Years
3:30 New Discovery Channel Show
5:15 Basics of Mental Health
6:20 It's ok when you are down
7:30 How do you know when you have overreached?
8:40 Self Evaluation
9:30 Who helps you to stay humble?
10:45 Instagram Pulling People
11:30 Do I Have Control Over My Destiny?
13:30 Does Being A Fire Fighter Keep You Grounded?
14:20 Hanging With Stipe Mioci
16:00 Being a Famous Fire Fighter
17:20 What's The Worst Part About Being Famous?
18:10 Be Careful About Who You Surround Yourself With
19:20 Politics Of Being A Fire Fighter
20:41 Fire Fighters Don't Care
21:20 1st Amendment Rights
22:10 Cancel Culture
23:40 Learning From Fire Department Chronicles
24:30 Remaining Neutral in Videos
26:00 Men's Mental Health
27:30 How to Hug 101
28:40 Feeling Are A Beach Ball
29:40 How to Start a Heavy Conversation
30:00 Listen, Acknowledge, Validate
31:30 Stop Judging
32:30 Perception vs. Reality
33:20 Wake Up To Be Content
34:30 Trauma
36:00 Self Worth Was In The External
37:30 Everyone Has Problems
38:40 Sticks in a Bundle Are Unbreakable
39:10 Negativity
40:30 Being a Beacon
41:20 What Makes You Happy?
42:30 What Feels Heavy?
44:00 Fire Fighting Shows
45:00 Rescue Me
46:00 Suicide in Fire Fighting
47:15 Supporting Fire Fighters
48:30 Helping First Responders
49:30 Be True to Who You Are
51:00 Outro

If you like today's podcast, please subscribe, rate, review and share with a friend!

Have a question you'd like us to answer on the podcast? Email me at sean@flochfitness.com

See you next time!]]>https://api.spreaker.com/episode/44926800Thu, 20 May 2021 10:56:05 +0000Sean LeFlochWelcome back! In this week's episode, our special guest is Jason Patton (Fire Department Chronicles and Fire Department Coffee). We cover many topics including becoming famous, staying grounded, mental health awareness month, and much more! Here is...
In this week's episode, our special guest is Jason Patton (Fire Department Chronicles and Fire Department Coffee). We cover many topics including becoming famous, staying grounded, mental health awareness month, and much more! Here is the complete rundown:


0:00 Intro
1:00 The Last 2 Years
3:30 New Discovery Channel Show
5:15 Basics of Mental Health
6:20 It's ok when you are down
7:30 How do you know when you have overreached?
8:40 Self Evaluation
9:30 Who helps you to stay humble?
10:45 Instagram Pulling People
11:30 Do I Have Control Over My Destiny?
13:30 Does Being A Fire Fighter Keep You Grounded?
14:20 Hanging With Stipe Mioci
16:00 Being a Famous Fire Fighter
17:20 What's The Worst Part About Being Famous?
18:10 Be Careful About Who You Surround Yourself With
19:20 Politics Of Being A Fire Fighter
20:41 Fire Fighters Don't Care
21:20 1st Amendment Rights
22:10 Cancel Culture
23:40 Learning From Fire Department Chronicles
24:30 Remaining Neutral in Videos
26:00 Men's Mental Health
27:30 How to Hug 101
28:40 Feeling Are A Beach Ball
29:40 How to Start a Heavy Conversation
30:00 Listen, Acknowledge, Validate
31:30 Stop Judging
32:30 Perception vs. Reality
33:20 Wake Up To Be Content
34:30 Trauma
36:00 Self Worth Was In The External
37:30 Everyone Has Problems
38:40 Sticks in a Bundle Are Unbreakable
39:10 Negativity
40:30 Being a Beacon
41:20 What Makes You Happy?
42:30 What Feels Heavy?
44:00 Fire Fighting Shows
45:00 Rescue Me
46:00 Suicide in Fire Fighting
47:15 Supporting Fire Fighters
48:30 Helping First Responders
49:30 Be True to Who You Are
51:00 Outro

If you like today's podcast, please subscribe, rate, review and share with a friend!

Have a question you'd like us to answer on the podcast? Email me at sean@flochfitness.com

See you next time!]]>3075agingathlete,firedepartmentchronicles,firefighters,fitness,jointhefloch,longevity,menshealth,mentalhealth,wellnessfalsefullhttps://www.spreaker.com/episode/episode-254-why-you-need-to-know-about-moxy-testing--44889830
In this week's episode, Scott and I discuss moxy testing, a device that measures the oxygen in your muscles.

Scott and I cover:
What is moxy testing?
What did Scott find when using it on himself?
What are Scott's performance limitations?
What is a 5-1-5 assessment?
What is a Wingate test?
What is blood occlusion and how does it affect performance?
What does stress do to oxygen consumption?
...and so much more!

If you like today's podcast, please subscribe, rate, review and share with a friend!

See you next time.]]>https://api.spreaker.com/episode/44889830Tue, 18 May 2021 10:53:40 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss moxy testing, a device that measures the oxygen in your muscles. Scott and I cover: What is moxy testing? What did Scott find when using it on himself? What are Scott's performance...
In this week's episode, Scott and I discuss moxy testing, a device that measures the oxygen in your muscles.

Scott and I cover:
What is moxy testing?
What did Scott find when using it on himself?
What are Scott's performance limitations?
What is a 5-1-5 assessment?
What is a Wingate test?
What is blood occlusion and how does it affect performance?
What does stress do to oxygen consumption?
...and so much more!

If you like today's podcast, please subscribe, rate, review and share with a friend!

See you next time.]]>1917biohacking,fitnescoach,fitness,health,jointhefloch,longevity,moxy,moxytesting,performance,wellnessfalsefullhttps://www.spreaker.com/episode/episode-253-why-your-mobility-sucks-and-what-to-do-about-it--44757635
Have you wondered why your mobility hasn't improved even though you have been working on it? Do you have troubles in flexibility that just don't seem to get better? We've got you covered mobility guru Scott Hagnas shares his 3 key takeaway from studying mobility for the last 20+ years! If you can't touch your toes, you won't want to miss this!

If you have a question that you'd like answered on the podcast, please send them to sean@flochfitness.com.

Please like, rate, review, and share this podcast with a friend!

See you next time!]]>https://api.spreaker.com/episode/44757635Tue, 11 May 2021 18:45:32 +0000Sean LeFlochWelcome back! Have you wondered why your mobility hasn't improved even though you have been working on it? Do you have troubles in flexibility that just don't seem to get better? We've got you covered mobility guru Scott Hagnas shares his 3 key...
Have you wondered why your mobility hasn't improved even though you have been working on it? Do you have troubles in flexibility that just don't seem to get better? We've got you covered mobility guru Scott Hagnas shares his 3 key takeaway from studying mobility for the last 20+ years! If you can't touch your toes, you won't want to miss this!

If you have a question that you'd like answered on the podcast, please send them to sean@flochfitness.com.

Please like, rate, review, and share this podcast with a friend!

See you next time!]]>1629fitness,fitnesscoach,flexibility,flochfitness,jointhefloch,longevity,mindset,mobility,nutrition,scotthagnas,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-252-peloton-and-connected-fitness-with-special-guest-colin-jenkins-mixdown--44667405
In this week's podcast, my special guest is Colin Jenkins. Colin is the owner of Lighthouse Fitness in Ventura,CA. He is also a former Crossfit Games Athlete and 6x Regional competitor. He is also runs two awesome youtube channels The Shredded Sloth and Connect the Watts, a connected fitness channel that focuses on fitness devices of the home.

In the podcast we cover:
0:00 Intro
2:30 Transitioning Out Of Crossfit
2:45 Battling With Rosatia
4:00 The "A Ha" Moment
5:50 Being All in
6:30 Getting Healthy Again
8:00 Who Helped You?
9:00 The Mental Shift
10:30 How Things Change Over Time
12:00 Competing In Crossfit So Young
14:00 The Sport of Crossfit Now
15:30 Is Colin Into Crossfit Now?
17:30 Moving Away From Crossfit Training
18:45 West Coast SC
20:00 Selling Colin's Gym
21:30 Lighthouse Fitness
25:00 Goal of Colin's Athletes
26:00 March 17, 2020
27:30 Online Classes then 5,000ft. of Outdoor Space
29:30 How Did Colin's Members Respond?
31:30 What Changes Now That The Pandemic Is Coming to An End?
32:20 What Will You Keep the Same From the Pandemic Shift?
33:30 Shredded Sloth
36:00 Peloton For Online Coaching
38:40 Growing a Youtube Channel
41:00 Finding Your Niche
42:00 Connect the Watts
44:00 Peloton Bike...Thumbs Up?
45:15 Peloton Is A Great Supplement to Training
46:15 Tonal...Too Expensive?
51:00 Dating App With Peloton?
54:00 Limitation in Home Equipment?
55:30 Shifting Away from The Gym
56:45 Mid-Tier Gyms Will Die
58:15 Equinox Will Survive
59:15 Orange Theory Is A Goner
1:00:00 Crossfit Does Ok]]>https://api.spreaker.com/episode/44667405Thu, 06 May 2021 19:41:52 +0000Sean LeFlochWelcome back! In this week's podcast, my special guest is Colin Jenkins. Colin is the owner of Lighthouse Fitness in Ventura,CA. He is also a former Crossfit Games Athlete and 6x Regional competitor. He is also runs two awesome youtube channels The...
In this week's podcast, my special guest is Colin Jenkins. Colin is the owner of Lighthouse Fitness in Ventura,CA. He is also a former Crossfit Games Athlete and 6x Regional competitor. He is also runs two awesome youtube channels The Shredded Sloth and Connect the Watts, a connected fitness channel that focuses on fitness devices of the home.

In the podcast we cover:
0:00 Intro
2:30 Transitioning Out Of Crossfit
2:45 Battling With Rosatia
4:00 The "A Ha" Moment
5:50 Being All in
6:30 Getting Healthy Again
8:00 Who Helped You?
9:00 The Mental Shift
10:30 How Things Change Over Time
12:00 Competing In Crossfit So Young
14:00 The Sport of Crossfit Now
15:30 Is Colin Into Crossfit Now?
17:30 Moving Away From Crossfit Training
18:45 West Coast SC
20:00 Selling Colin's Gym
21:30 Lighthouse Fitness
25:00 Goal of Colin's Athletes
26:00 March 17, 2020
27:30 Online Classes then 5,000ft. of Outdoor Space
29:30 How Did Colin's Members Respond?
31:30 What Changes Now That The Pandemic Is Coming to An End?
32:20 What Will You Keep the Same From the Pandemic Shift?
33:30 Shredded Sloth
36:00 Peloton For Online Coaching
38:40 Growing a Youtube Channel
41:00 Finding Your Niche
42:00 Connect the Watts
44:00 Peloton Bike...Thumbs Up?
45:15 Peloton Is A Great Supplement to Training
46:15 Tonal...Too Expensive?
51:00 Dating App With Peloton?
54:00 Limitation in Home Equipment?
55:30 Shifting Away from The Gym
56:45 Mid-Tier Gyms Will Die
58:15 Equinox Will Survive
59:15 Orange Theory Is A Goner
1:00:00 Crossfit Does Ok]]>3872aginingathlete,colinjenkins,connectedfitness,connecthewatts,fitness,indoorcycling,jointhefloch,longevity,peloton,pelotonpodcast,shreddedsloth,tonal,wellnessfalsefullhttps://www.spreaker.com/episode/episode-251-better-health-through-cgm-with-special-guest-kara-collier-of-nutrisense--44518237
In today's episode I sit down and speak with Kara Collier,RD, the Head of Nutrition at Nutrisense, an online business that utilizes CGM (continuous glucose monitoring) to track client's blood sugar and make recommendations on exercise, nutrition, and lifestyle.

In the interview we cover:

0:00 Intro
2:00 What is Nutrisense
5:00 Using the Freestyle Libre
6:00 What is Continuous Glucose Monitoring?
12:00 Is CGM sensitive enough?
17:00 What does it cost?
18:30 Biggest factors that affect blood glucose
19:45 The importance of exercise-walking after meals
21:00 Does stress affect blood sugar?
22:30 What results will users see?
25:00 Who is this product for?
27:00 What has surprised you since seeing the data come in?
30:00 Can we make assumptions about foods?
32:00 How does the service work?
34:00 Steps to success
36:00 Is CGM a tool for nutritionists?
43:00 What is your personal goal
50:00 What's next for nutrisense?
53:00 What advice would you give to your younger self?

If you want to learn more about Nutrisense, you can visit their website www.nutrisense.io

Like today's podcast? Please rate, review, subscribe, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/44518237Thu, 29 Apr 2021 11:50:28 +0000Sean LeFlochWelcome back! In today's episode I sit down and speak with Kara Collier,RD, the Head of Nutrition at Nutrisense, an online business that utilizes CGM (continuous glucose monitoring) to track client's blood sugar and make recommendations on exercise,...
In today's episode I sit down and speak with Kara Collier,RD, the Head of Nutrition at Nutrisense, an online business that utilizes CGM (continuous glucose monitoring) to track client's blood sugar and make recommendations on exercise, nutrition, and lifestyle.

In the interview we cover:

0:00 Intro
2:00 What is Nutrisense
5:00 Using the Freestyle Libre
6:00 What is Continuous Glucose Monitoring?
12:00 Is CGM sensitive enough?
17:00 What does it cost?
18:30 Biggest factors that affect blood glucose
19:45 The importance of exercise-walking after meals
21:00 Does stress affect blood sugar?
22:30 What results will users see?
25:00 Who is this product for?
27:00 What has surprised you since seeing the data come in?
30:00 Can we make assumptions about foods?
32:00 How does the service work?
34:00 Steps to success
36:00 Is CGM a tool for nutritionists?
43:00 What is your personal goal
50:00 What's next for nutrisense?
53:00 What advice would you give to your younger self?

If you want to learn more about Nutrisense, you can visit their website www.nutrisense.io

Like today's podcast? Please rate, review, subscribe, and share with a friend!

See you next time!]]>3222biohacking,cgm,continousglucosemonitoring,diabetes,diet,fitness,health,jointhefloch,longevity,menshealth,nutrisense,nutrition,type1,type2,wellness,womenhealthfalsefullhttps://www.spreaker.com/episode/episode-250-getting-over-the-hump--44501630
Have you been having a hard time getting started (or restarted) with a fitness routine? It may be harder because of the anxiety and depression paradox. Scott and I break this down and how to overcome it!

If you like today's podcast, please subscribe, rate, review, and share with a friend. Thanks for listening!

Studies Cited:
https://www.bmj.com/company/newsroom/physical-inactivity-linked-to-more-severe-covid-19-infection-and-death/

https://www.escardio.org/The-ESC/Press-Office/Press-releases/Leisure-physical-activity-is-linked-with-health-benefits-but-work-activity-is-not

https://brighterworld.mcmaster.ca/articles/pandemic-paradox-people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way-research-shows/]]>https://api.spreaker.com/episode/44501630Tue, 27 Apr 2021 00:04:05 +0000Sean LeFlochWelcome back! Have you been having a hard time getting started (or restarted) with a fitness routine? It may be harder because of the anxiety and depression paradox. Scott and I break this down and how to overcome it! If you like today's podcast,...
Have you been having a hard time getting started (or restarted) with a fitness routine? It may be harder because of the anxiety and depression paradox. Scott and I break this down and how to overcome it!

If you like today's podcast, please subscribe, rate, review, and share with a friend. Thanks for listening!

Studies Cited:
https://www.bmj.com/company/newsroom/physical-inactivity-linked-to-more-severe-covid-19-infection-and-death/

https://www.escardio.org/The-ESC/Press-Office/Press-releases/Leisure-physical-activity-is-linked-with-health-benefits-but-work-activity-is-not

https://brighterworld.mcmaster.ca/articles/pandemic-paradox-people-want-to-improve-mental-health-by-exercising-but-stress-and-anxiety-get-in-the-way-research-shows/]]>1491anxiety,depression,fitness,jointhefloch,longevity,mentalhealth,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-249-what-influence-does-exercise-have-on-eating--44414251
In today's episode, Scott and I discuss a new study published by The Technical University of Munich regarding appetite and exercise. If you are having trouble with finding balance between hunger and exercise, this podcast is for you!

If you like today's podcast, please rate, review, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/44414251Tue, 20 Apr 2021 23:11:41 +0000Sean LeFlochWelcome back! In today's episode, Scott and I discuss a new study published by The Technical University of Munich regarding appetite and exercise. If you are having trouble with finding balance between hunger and exercise, this podcast is for you!...
In today's episode, Scott and I discuss a new study published by The Technical University of Munich regarding appetite and exercise. If you are having trouble with finding balance between hunger and exercise, this podcast is for you!

If you like today's podcast, please rate, review, and share with a friend!

See you next time!]]>1265appetite,fitness,fitnesscoach,health,healthcoach,jointhefloch,longevity,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-248-radical-longevity-with-dr-ann-louise-gittleman--44352189
In this week's episode, I have a special guest Ann Louise Gittleman!
As one of the world’s foremost experts in functional and integrative medicine, Ann Louise holds an M.S. in Nutrition Education from Columbia University, has the title of Certified Nutrition Specialist (C.N.S.) from the American College of Nutrition and a Ph.D. in Holistic Nutrition. She has also served as the Chief Nutritionist of Pediatric Clinic at Bellevue Hospital and is the former Director of Nutrition at the Pritikin Longevity Center in Santa Monica, CA. She has won numerous awards, including The American Medical Writers Association Award for Excellence.

Over the years, Ann Louise has been a regular health contributor on several television shows and networks, including 20/20, Dr. Phil, The View, Good Morning America, Extra, FitTV and The Early Show. In addition, her work has been featured on ABC, CNN, PBS, CBS, NBC, MSNBC, CBN, Fox News and the BBC.

In this episode we cover some great topics from her new book Radical Longevity (release date May 11, 2021 and available now for pre-order). We talk about:
-considerations for the male aging athlete
-how to deal with pre and peri-menopause
-post partum weight loss
-heavy metal toxicity
-what longevity really means
and so much more!

Thank you again to Ann Louise for coming onto the podcast! If you would like to learn more about Ann Louise Gittleman, visit her website annlouise.com

Thank you so much for listening and if you like today's podcast please subscribe, rate, review and share with your friends!

0:00​ intro
3:13​ what is radical longevity
4:00​ how tough is it to implement?
4:40​ benefits of giving blood
5:30​ what is longevity
6:50​ how do we move forward in the health community
7:20​ vitamin D
8:50​ lab work and blood work
9:35​ stored iron test
10:40​ red blood cell magnesium
12:00​ how much magnesium should I be having
13:00​ zinc testing
13:55​ fat in our diet
14:55​ healthy fats
16:00​ heavy metal toxicity
17:00​ high gauge stainless steel
17:20​ Get aluminum out of your kitchen
17:50​ how Important is getting metals out of the kitchen
18:40​ copper and brain health
19:20​ no more cast iron
20:00​ postpartum moms and baby weight
21:10​ How men can hold on to their testosterone and libido
22:20​ How to boost your testosterone
23:00​ How to block estrogen
24:00​ What can women do to stave off menopausal symptoms
24:40​ get your thyroid checked regularly
25:30​ oligoscan
26:20​ how to stay productive as we age
27:20​ aging is a privelage
28:00​ what advice would you give to your younger self
29:00​ what is your biggest strength and where does it come from
30:00​ how do you stay balanced?
31:00​ outro]]>https://api.spreaker.com/episode/44352189Thu, 15 Apr 2021 23:24:20 +0000Sean LeFlochWelcome back! In this week's episode, I have a special guest Ann Louise Gittleman! As one of the world’s foremost experts in functional and integrative medicine, Ann Louise holds an M.S. in Nutrition Education from Columbia University, has the title...
In this week's episode, I have a special guest Ann Louise Gittleman!
As one of the world’s foremost experts in functional and integrative medicine, Ann Louise holds an M.S. in Nutrition Education from Columbia University, has the title of Certified Nutrition Specialist (C.N.S.) from the American College of Nutrition and a Ph.D. in Holistic Nutrition. She has also served as the Chief Nutritionist of Pediatric Clinic at Bellevue Hospital and is the former Director of Nutrition at the Pritikin Longevity Center in Santa Monica, CA. She has won numerous awards, including The American Medical Writers Association Award for Excellence.

Over the years, Ann Louise has been a regular health contributor on several television shows and networks, including 20/20, Dr. Phil, The View, Good Morning America, Extra, FitTV and The Early Show. In addition, her work has been featured on ABC, CNN, PBS, CBS, NBC, MSNBC, CBN, Fox News and the BBC.

In this episode we cover some great topics from her new book Radical Longevity (release date May 11, 2021 and available now for pre-order). We talk about:
-considerations for the male aging athlete
-how to deal with pre and peri-menopause
-post partum weight loss
-heavy metal toxicity
-what longevity really means
and so much more!

Thank you again to Ann Louise for coming onto the podcast! If you would like to learn more about Ann Louise Gittleman, visit her website annlouise.com

Thank you so much for listening and if you like today's podcast please subscribe, rate, review and share with your friends!

0:00​ intro
3:13​ what is radical longevity
4:00​ how tough is it to implement?
4:40​ benefits of giving blood
5:30​ what is longevity
6:50​ how do we move forward in the health community
7:20​ vitamin D
8:50​ lab work and blood work
9:35​ stored iron test
10:40​ red blood cell magnesium
12:00​ how much magnesium should I be having
13:00​ zinc testing
13:55​ fat in our diet
14:55​ healthy fats
16:00​ heavy metal toxicity
17:00​ high gauge stainless steel
17:20​ Get aluminum out of your kitchen
17:50​ how Important is getting metals out of the kitchen
18:40​ copper and brain health
19:20​ no more cast iron
20:00​ postpartum moms and baby weight
21:10​ How men can hold on to their testosterone and libido
22:20​ How to boost your testosterone
23:00​ How to block estrogen
24:00​ What can women do to stave off menopausal symptoms
24:40​ get your thyroid checked regularly
25:30​ oligoscan
26:20​ how to stay productive as we age
27:20​ aging is a privelage
28:00​ what advice would you give to your younger self
29:00​ what is your biggest strength and where does it come from
30:00​ how do you stay balanced?
31:00​ outro]]>1916agingathlete,annlouisegittleman,fitness,functionalmedicine,health,holistic,jointhefloch,longevity,nutrition,radicallongevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-247-what-do-you-know-about-fat--44243812
In today's episode, Scott and I unpack all things fat! What are saturated, unsaturated, and polyunsaturated fats and how do they affect our health and longevity? You'll learn this and more in today's episode!

If you have a question you'd like Scott and I to answer, please send it to Sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/44243812Wed, 07 Apr 2021 17:19:20 +0000Sean LeFlochWelcome back! In today's episode, Scott and I unpack all things fat! What are saturated, unsaturated, and polyunsaturated fats and how do they affect our health and longevity? You'll learn this and more in today's episode! If you have a question...
In today's episode, Scott and I unpack all things fat! What are saturated, unsaturated, and polyunsaturated fats and how do they affect our health and longevity? You'll learn this and more in today's episode!

If you have a question you'd like Scott and I to answer, please send it to Sean@flochfitness.com.

See you next time!]]>1577fat,fitness,health,jointhefloch,longevity,saturatedfat,unsaturatedfat,wellnessfalsefullhttps://www.spreaker.com/episode/episode-246-get-ready-to-snowboard-or-ski--44135678
In this week's episode, Scott and I talk about Scott's recent snowboarding trip and how his recent training prepared him for a great time. We go on to talk about training programs and other considerations about mobility to prepare yourself for your next trip!

Have a question you'd like us to answer? Shoot us an email at sean@flochfitness.com

If you like the podcast subscribe, rate, review, and share with a friend!

See you next time!]]>https://api.spreaker.com/episode/44135678Wed, 31 Mar 2021 20:47:41 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about Scott's recent snowboarding trip and how his recent training prepared him for a great time. We go on to talk about training programs and other considerations about mobility to prepare...
In this week's episode, Scott and I talk about Scott's recent snowboarding trip and how his recent training prepared him for a great time. We go on to talk about training programs and other considerations about mobility to prepare yourself for your next trip!

Have a question you'd like us to answer? Shoot us an email at sean@flochfitness.com

If you like the podcast subscribe, rate, review, and share with a friend!

See you next time!]]>1471fitness,health,jointhefloch,longevity,ski,snowboarding,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-245-self-assessment-part-3-energy-systems--44031600
In our final episode of our three part series on self assessments, Scott and I explore energy systems. We talk about how you can test your endurance, speed, and power from home!

If you like this episode, please subscribe, rate, review, and share with your friends.

Have questions you'd like us to answer on the podcast? Shoot me an email at sean@flochfitness.com.

See you next time.]]>https://api.spreaker.com/episode/44031600Wed, 24 Mar 2021 11:19:06 +0000Sean LeFlochWelcome back! In our final episode of our three part series on self assessments, Scott and I explore energy systems. We talk about how you can test your endurance, speed, and power from home! If you like this episode, please subscribe, rate,...
In our final episode of our three part series on self assessments, Scott and I explore energy systems. We talk about how you can test your endurance, speed, and power from home!

If you like this episode, please subscribe, rate, review, and share with your friends.

Have questions you'd like us to answer on the podcast? Shoot me an email at sean@flochfitness.com.

See you next time.]]>1689assessment,endurance,fitness,jointhefloch,longevity,strength,testing,wellnessfalsefullhttps://www.spreaker.com/episode/episode-244-self-assessment-part-2-strength--43872243
In this week's episode, we dive back in to self assessments from home. In our discussion we cover the strength movements that you should look at to learn more about your own upper body and lower body strength limitations and why they are important to know!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time.]]>https://api.spreaker.com/episode/43872243Tue, 16 Mar 2021 10:00:21 +0000Sean LeFlochWelcome back! In this week's episode, we dive back in to self assessments from home. In our discussion we cover the strength movements that you should look at to learn more about your own upper body and lower body strength limitations and why they...
In this week's episode, we dive back in to self assessments from home. In our discussion we cover the strength movements that you should look at to learn more about your own upper body and lower body strength limitations and why they are important to know!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time.]]>1683assessment,crossfit,crossfitter,fitness,health,jointhefloch,longevity,pushups,selfassessment,squats,strength,strengthandconditioning,strengthcoach,wellnessfalsefullhttps://www.spreaker.com/episode/episode-243-self-assessment-part-1-movement-screening--43709358
In this week's episode, we start a dive into assessment of you fitness from home. There are three main areas (movement, strength, and energy systems) and today we are looking at how we test a client's movement capacity. We learn how Scott and I measure ankle, hip, hamstring, and shoulder capabilities of clients. Hopefully you can test your own movement and see where you are deficient!

If you have questions that you'd like Scott and I to answer, please email them to sean@flochfitness.com

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/43709358Tue, 09 Mar 2021 11:00:17 +0000Sean LeFlochWelcome back! In this week's episode, we start a dive into assessment of you fitness from home. There are three main areas (movement, strength, and energy systems) and today we are looking at how we test a client's movement capacity. We learn how...
In this week's episode, we start a dive into assessment of you fitness from home. There are three main areas (movement, strength, and energy systems) and today we are looking at how we test a client's movement capacity. We learn how Scott and I measure ankle, hip, hamstring, and shoulder capabilities of clients. Hopefully you can test your own movement and see where you are deficient!

If you have questions that you'd like Scott and I to answer, please email them to sean@flochfitness.com

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time!]]>1581ankle,coreworkout,fitness,hamstringflexibility,hip,hipflexors,hiphealth,jointhefloch,longevity,mobility,movement,movementscreen,shoulderhealth,stretching,warmup,wellnessfalsefullhttps://www.spreaker.com/episode/episode-242-prepping-for-the-golf-and-tennis-season--43604676
Calling all golfers, tennis players, and softball/tennis players! Is your recreation season around the corner? Don't be a weekend warrior who ends up getting hurt the first week! In episode Scott and I break down the demands of rotational sports and how typical aging athletes end up limiting their performance and setting themselves up for injury.

If you like the podcast, please subscribe, rate, review, and share it with your friends!

Have a questions you'd like us to answer? Message us at sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/43604676Tue, 02 Mar 2021 11:00:10 +0000Sean LeFlochWelcome back! Calling all golfers, tennis players, and softball/tennis players! Is your recreation season around the corner? Don't be a weekend warrior who ends up getting hurt the first week! In episode Scott and I break down the demands of...
Calling all golfers, tennis players, and softball/tennis players! Is your recreation season around the corner? Don't be a weekend warrior who ends up getting hurt the first week! In episode Scott and I break down the demands of rotational sports and how typical aging athletes end up limiting their performance and setting themselves up for injury.

If you like the podcast, please subscribe, rate, review, and share it with your friends!

Have a questions you'd like us to answer? Message us at sean@flochfitness.com.

See you next time!]]>1583golfers,golfinjuries,golftips,injuryprevention,jointhefloch,mobility,performance,spine,spinehealth,strengthandconditioning,tennis,tennishelp,tennisprep,tennistipsfalsefullhttps://www.spreaker.com/episode/episode-241-everything-you-need-to-know-about-sets-reps-rest-and-tempo--43497659
In this week's episode, Scott and are discuss one of the most important aspects of your workout: sets, reps, tempo, and rest. We dive into how these variables affect the stimulus of the workout, how to tailor these variables to your needs, and how you can increase lean muscle mass by just slowing things down. Enjoy all this and so much more!

If you are new to the podcast, please subscribe, rate, review, and share with your friends!

Looking to learn more about all things training, nutrition, and wellness? Visit www.flochfitness.com for more awesome resources.

See you next time!]]>https://api.spreaker.com/episode/43497659Tue, 23 Feb 2021 11:00:16 +0000Sean LeFlochWelcome back! In this week's episode, Scott and are discuss one of the most important aspects of your workout: sets, reps, tempo, and rest. We dive into how these variables affect the stimulus of the workout, how to tailor these variables to your...
In this week's episode, Scott and are discuss one of the most important aspects of your workout: sets, reps, tempo, and rest. We dive into how these variables affect the stimulus of the workout, how to tailor these variables to your needs, and how you can increase lean muscle mass by just slowing things down. Enjoy all this and so much more!

If you are new to the podcast, please subscribe, rate, review, and share with your friends!

Looking to learn more about all things training, nutrition, and wellness? Visit www.flochfitness.com for more awesome resources.

See you next time!]]>1608agingathlete,fitness,fitnesscoaching,fitnessforlife,fitover40,fitover50,jointhefloch,longevity,reps,rest,sets,tempo,weightliftingtips,wellnessfalsefullhttps://www.spreaker.com/episode/episode-240-should-aging-athletes-be-squatting--43478635
In this week's episode, Scott and I discuss the squat! Though this seems like a pretty straight forward topic, as we look at the who, what, where, when, and why it gets very complicated. We cover how we evaluate the squat, our squat progressions, who we squat with and so much more!

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

Looking for personal training or remote coaching? Shoot me an email at sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/43478635Tue, 16 Feb 2021 11:00:06 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss the squat! Though this seems like a pretty straight forward topic, as we look at the who, what, where, when, and why it gets very complicated. We cover how we evaluate the squat, our squat...
In this week's episode, Scott and I discuss the squat! Though this seems like a pretty straight forward topic, as we look at the who, what, where, when, and why it gets very complicated. We cover how we evaluate the squat, our squat progressions, who we squat with and so much more!

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

Looking for personal training or remote coaching? Shoot me an email at sean@flochfitness.com.

See you next time!]]>1496coaching,coachinglife,fitnesscoach,gymlife,jointhefloch,learnthesquat,lunges,personaltrainer,personaltraining,squat,squatexercises,squatmechanics,squatprogressionfalsefullhttps://www.spreaker.com/episode/episode-239-new-diet-obstacles--43252849
Here you are confident and motivated, ready to start your new diet, but then you run into trouble. What food should I buy? How do I cook it? How often should I be eating. Without the knowledge of how to use your diet and overcome the obstacles associated with a change in eating, you are helpless. That's where Scott and I come in with this week's episode. We answer these questions and more!

If you like today's podcast, please subscribe, rate, review, and share with your friends!

If you have a question you'd like us to answer, please email sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/43252849Tue, 09 Feb 2021 11:00:03 +0000Sean LeFlochWelcome back! Here you are confident and motivated, ready to start your new diet, but then you run into trouble. What food should I buy? How do I cook it? How often should I be eating. Without the knowledge of how to use your diet and overcome the...
Here you are confident and motivated, ready to start your new diet, but then you run into trouble. What food should I buy? How do I cook it? How often should I be eating. Without the knowledge of how to use your diet and overcome the obstacles associated with a change in eating, you are helpless. That's where Scott and I come in with this week's episode. We answer these questions and more!

If you like today's podcast, please subscribe, rate, review, and share with your friends!

If you have a question you'd like us to answer, please email sean@flochfitness.com.

See you next time!]]>1406crossfit,crossfitter,diet,dieting,dietingwoahs,diettips,jointhefloch,macros,menshealth,mensnutrition,nutrition,nutritioncoach,nutritioncoaching,nutritiontips,paleo,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-238-overcoming-nutrition-obstacles-in-the-post-covid-world--43252720
Since the beginning of the pandemic, life has been turned upside-down. In working with clients in the post-covid era, people are in need of strategies to overcome obstacles when it comes to their nutrition. These new obstacles include: shopping for groceries, staying out of the kitchen while working from home, and juggling work and kids from home. Scott and I discuss these issues and offer our solutions in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share with your friends!

If you have a question you'd like us to answer, please email sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/43252720Tue, 02 Feb 2021 20:39:26 +0000Sean LeFlochWelcome back! Since the beginning of the pandemic, life has been turned upside-down. In working with clients in the post-covid era, people are in need of strategies to overcome obstacles when it comes to their nutrition. These new obstacles...
Since the beginning of the pandemic, life has been turned upside-down. In working with clients in the post-covid era, people are in need of strategies to overcome obstacles when it comes to their nutrition. These new obstacles include: shopping for groceries, staying out of the kitchen while working from home, and juggling work and kids from home. Scott and I discuss these issues and offer our solutions in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share with your friends!

If you have a question you'd like us to answer, please email sean@flochfitness.com.

See you next time!]]>1506crossfit,crossfitparent,diet,eatingfromhome,fitness,homeworkout,jointhefloch,longevity,menshealth,nutritioncoach,nutritioncoaching,nutritiontips,wellness,womenshealth,workingfromhomefalsefullhttps://www.spreaker.com/episode/episode-237-how-to-be-a-successful-wrestler-with-empire-wrestling-academy-owner-john-degl--43192275
Welcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, I had the pleasure of sitting down and chatting with owner and head coach of Empire Wrestling Academy John Degl. John is a New York State High School wrestling champion and in 1992 John packed up his things and drove from Mahopac, New York to the famed University of Iowa intent on pursing his academic and athletic career. With grit and determination, John made the team for Coach Dan Gable went on to qualify for and wrestle at the NCAA Championships for the Hawkeyes, and participate in four National Championship teams. He has coached multiple state champions and All-Americans and has a wealth of knowledge on what it takes to be a champion in one of the most grueling sports.

In today's podcast, we cover:
0:00 The Lock Down
2:30 Pivoting After Lock Down
7:30 Being an Aging Athlete
9:30 Shaping his business after NCAA
13:00 The risks of travel in 2021
23:00 The difficulties of laying off employees
24:15 The strength of the wrestling community
26:30 John's wrestling career
32:00 How John went from not being allowed to wrestle to becoming a state champion
35:00 The freedom of being broken
37:00 The wrestling camp experience
38:00 There is no excuse to miss practice
43:20 You Don't Need Permission to Succeed
44:30 Work and Sacrifice= success
45:00 If you to be exceptional, you have to be obsessed
47:00 Long Island Wrestling
51:00 Making the best of what you have
53:00 Better, Worse, and Equal in the wrestling room
54:30 Peaking
55:30 Getting destroyed by Kurt Angle
58:30 Coach Dan Gable
60:01 Once you have been broken
60:03 Leaning about coaching
60:06 Changing mentalities to gain success
60:08 Trusting the people who love you
60:19 Trust someone else until you have enough info
60:10 Parents as mentors?
60:12 Eliminating winning as the goal
60:13 Improving as the goal]]>https://api.spreaker.com/episode/43192275Mon, 01 Feb 2021 11:33:07 +0000Sean LeFlochHow to Be A Successful Wrestler With Empire Wrestling Academy Owner John Degl Welcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, I had the pleasure of sitting down and chatting with owner and head coach of Empire...
Welcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, I had the pleasure of sitting down and chatting with owner and head coach of Empire Wrestling Academy John Degl. John is a New York State High School wrestling champion and in 1992 John packed up his things and drove from Mahopac, New York to the famed University of Iowa intent on pursing his academic and athletic career. With grit and determination, John made the team for Coach Dan Gable went on to qualify for and wrestle at the NCAA Championships for the Hawkeyes, and participate in four National Championship teams. He has coached multiple state champions and All-Americans and has a wealth of knowledge on what it takes to be a champion in one of the most grueling sports.

In today's podcast, we cover:
0:00 The Lock Down
2:30 Pivoting After Lock Down
7:30 Being an Aging Athlete
9:30 Shaping his business after NCAA
13:00 The risks of travel in 2021
23:00 The difficulties of laying off employees
24:15 The strength of the wrestling community
26:30 John's wrestling career
32:00 How John went from not being allowed to wrestle to becoming a state champion
35:00 The freedom of being broken
37:00 The wrestling camp experience
38:00 There is no excuse to miss practice
43:20 You Don't Need Permission to Succeed
44:30 Work and Sacrifice= success
45:00 If you to be exceptional, you have to be obsessed
47:00 Long Island Wrestling
51:00 Making the best of what you have
53:00 Better, Worse, and Equal in the wrestling room
54:30 Peaking
55:30 Getting destroyed by Kurt Angle
58:30 Coach Dan Gable
60:01 Once you have been broken
60:03 Leaning about coaching
60:06 Changing mentalities to gain success
60:08 Trusting the people who love you
60:19 Trust someone else until you have enough info
60:10 Parents as mentors?
60:12 Eliminating winning as the goal
60:13 Improving as the goal]]>4599coaching,collegewrestling,empirewrestlingacademy,flochfitness,health,highschoolsports,highschoolwrestling,jointhefloch,wrestlingfalsefullhttps://www.spreaker.com/episode/episode-236-secrets-to-starting-a-fitness-routine--43013861
In today's episode, Scott and I discuss some our best advice to starting a new fitness routine. We identify the biggest obstacles and how you can overcome them.

If you have a question that you'd like us to answer on the podcast, please email us at sean@flochfitness.com

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/43013861Tue, 26 Jan 2021 12:00:36 +0000Sean LeFlochWelcome back! In today's episode, Scott and I discuss some our best advice to starting a new fitness routine. We identify the biggest obstacles and how you can overcome them. If you have a question that you'd like us to answer on the podcast,...
In today's episode, Scott and I discuss some our best advice to starting a new fitness routine. We identify the biggest obstacles and how you can overcome them.

If you have a question that you'd like us to answer on the podcast, please email us at sean@flochfitness.com

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>1467crossfit,crossfitpodcast,diet,exercise,fitness,fitnesspodcast,health,jointhefloch,nutritioncoaching,personaltraining,weightloss,wellnesspodcastfalsefullhttps://www.spreaker.com/episode/episode-235-2021-fitness-predictions--42812856
In this week's episode, we are inspired by the recent Men's Health Magazine article highlighting their 2021 fitness industry predictions. We give our take on some of the more popular trends like wearables, gyms closing down, and kettlebells becoming more popular.

If you have any questions or topics you'd like to hear Scott and I cover, please send your requests to sean@flochfitness.com

If you like the podcast, please subscribe, rate, review, and share with your friends!

See you next time.]]>https://api.spreaker.com/episode/42812856Tue, 19 Jan 2021 12:00:22 +0000Sean LeFlochWelcome back! In this week's episode, we are inspired by the recent Men's Health Magazine article highlighting their 2021 fitness industry predictions. We give our take on some of the more popular trends like wearables, gyms closing down, and...
In this week's episode, we are inspired by the recent Men's Health Magazine article highlighting their 2021 fitness industry predictions. We give our take on some of the more popular trends like wearables, gyms closing down, and kettlebells becoming more popular.

If you have any questions or topics you'd like to hear Scott and I cover, please send your requests to sean@flochfitness.com

If you like the podcast, please subscribe, rate, review, and share with your friends!

See you next time.]]>1713fitness,fitover40,health,jointhefloch,kettlebell,kettlebelltraining,longevity,mensfitness,menshealth,nutrition,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-234-evolving-during-the-pandemic-with-manny-alayon--42916473
Manny is a 9 year affiliate owner of NorthEast CrossFit. He's coached various high level athletes in the CrossFit Games, Weightlifting Nationals, and wrestling. Aside from the usual cocktail of CrossFit certifications, he has certifications with OPEX and O23 Holistic Coach. He now spends most of his time running his two affiliates, being a father of two young girls, and playing fetch with his fluffy dog.

Manny and I cover a wide range of topics from how he got started with Crossfit, who Manny's mentors are and what they taught him, managing his business during the pandemic, and so much more.

If you like today's podcast please subscribe, rate, review, and share it with your friends. Please enjoy this episode of the Fitness, Wellness, and Longevity Podcast with Manny Alayon!

If you are you live in Westchester county and are looking for world class coaching, head on down to one of his amazing facilities.

Thank you again for listening and if you like what you heard please subscribe, rate, review and share it with your friends. See you next time and have an awesome day.]]>https://api.spreaker.com/episode/42916473Thu, 14 Jan 2021 12:00:09 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, I have a very special guest, Manny Alayon! Manny is a 9 year affiliate owner of NorthEast CrossFit. He's coached various high level athletes in the CrossFit Games,...
Manny is a 9 year affiliate owner of NorthEast CrossFit. He's coached various high level athletes in the CrossFit Games, Weightlifting Nationals, and wrestling. Aside from the usual cocktail of CrossFit certifications, he has certifications with OPEX and O23 Holistic Coach. He now spends most of his time running his two affiliates, being a father of two young girls, and playing fetch with his fluffy dog.

Manny and I cover a wide range of topics from how he got started with Crossfit, who Manny's mentors are and what they taught him, managing his business during the pandemic, and so much more.

If you like today's podcast please subscribe, rate, review, and share it with your friends. Please enjoy this episode of the Fitness, Wellness, and Longevity Podcast with Manny Alayon!

If you are you live in Westchester county and are looking for world class coaching, head on down to one of his amazing facilities.

Thank you again for listening and if you like what you heard please subscribe, rate, review and share it with your friends. See you next time and have an awesome day.]]>3802agingathletes,delraybeachfitness,fitness,fitnessforagingathletes,fitnessforprofessionals,fitover40,jointhefloch,palmbeachcounty,southflorida,southfloridafitness,wellnessforprofessionals,westchesterfitnessfalsefullhttps://www.spreaker.com/episode/episode-233-offseason-triathlon-and-marathon-training--42694783
Where my endurance athletes at? In this week's episode, Scott and I break down consideration for marathon runners and triathletes who are going into either off season or preseason training. If you are running your first marathon, or are super competitive in Ironman's, you won't want to miss this!

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>https://api.spreaker.com/episode/42694783Tue, 12 Jan 2021 12:00:18 +0000Sean LeFlochWelcome back! Where my endurance athletes at? In this week's episode, Scott and I break down consideration for marathon runners and triathletes who are going into either off season or preseason training. If you are running your first marathon, or...
Where my endurance athletes at? In this week's episode, Scott and I break down consideration for marathon runners and triathletes who are going into either off season or preseason training. If you are running your first marathon, or are super competitive in Ironman's, you won't want to miss this!

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>1364endurance,enduranceracing,fitness,fitnesscoach,jointhefloch,longevity,marathon,marathoner,nutrition,personaltraining,strength,triathlete,triathlon,wellnessfalsefullhttps://www.spreaker.com/episode/episode-232-put-on-10-pounds-of-muscle-in-6-weeks--42694681
Last week, Scott and I broke down the do's and don'ts of a weight loss challenge, but we really didn't address those of us in the fitness community who would rather put weight on, than take weight off. This week, we are speaking to you!!! We'll talk about how leaning out will actually allow you to put on muscle easier, what exercises are best for mass gain, what you should be eating, and so much more!

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>https://api.spreaker.com/episode/42694681Tue, 05 Jan 2021 12:00:15 +0000Sean LeFlochWelcome back! Last week, Scott and I broke down the do's and don'ts of a weight loss challenge, but we really didn't address those of us in the fitness community who would rather put weight on, than take weight off. This week, we are speaking to...
Last week, Scott and I broke down the do's and don'ts of a weight loss challenge, but we really didn't address those of us in the fitness community who would rather put weight on, than take weight off. This week, we are speaking to you!!! We'll talk about how leaning out will actually allow you to put on muscle easier, what exercises are best for mass gain, what you should be eating, and so much more!

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>1533diet,fitness,gainz,health,jointhefloch,leangains,longevity,massgain,muscle,nutrition,weightgain,wellnessfalsefullhttps://www.spreaker.com/episode/episode-231-are-6-week-weight-loss-challenges-legit--42694565
'Tis the season to get your butt back in shape! You are going to see tons of advertisements for weight loss challenges promising 20+ weight loss on six weeks. Before you sign up, there are big questions that you must consider, and that is what Scott and I will be breaking down into today's episode. Questions like: "What type of training should I be doing?", "What should my diet look like?" and my personal favorite, "How much cardio should I be doing?" will be answered in today's episode.

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>https://api.spreaker.com/episode/42694565Tue, 29 Dec 2020 12:00:20 +0000Sean LeFlochWelcome back! 'Tis the season to get your butt back in shape! You are going to see tons of advertisements for weight loss challenges promising 20+ weight loss on six weeks. Before you sign up, there are big questions that you must consider, and that...
'Tis the season to get your butt back in shape! You are going to see tons of advertisements for weight loss challenges promising 20+ weight loss on six weeks. Before you sign up, there are big questions that you must consider, and that is what Scott and I will be breaking down into today's episode. Questions like: "What type of training should I be doing?", "What should my diet look like?" and my personal favorite, "How much cardio should I be doing?" will be answered in today's episode.

If you like the podcast please subscribe, rate, review, and share it with a friend!

If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!]]>1648fitness,fitnesscoaching,health,healthcoach,jointhefloch,longevity,nutritioncoach,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-230-i-wish-i-knew-this-before-i-starting-training--42504496
Scott and I didn't always have our head on straight when it came to smart training. It wasn't until we came across influential people and life changing experiences did we call an audible and reassess what our training looked like. Today we share some of those experiences. If you are looking for direction in your training, you won't want to miss this!

If you have any questions please send them my way: sean@flochfitness.com

See you next time!]]>https://api.spreaker.com/episode/42504496Tue, 22 Dec 2020 12:00:09 +0000Sean LeFlochWelcome back! Scott and I didn't always have our head on straight when it came to smart training. It wasn't until we came across influential people and life changing experiences did we call an audible and reassess what our training looked like....
Scott and I didn't always have our head on straight when it came to smart training. It wasn't until we came across influential people and life changing experiences did we call an audible and reassess what our training looked like. Today we share some of those experiences. If you are looking for direction in your training, you won't want to miss this!

If you have any questions please send them my way: sean@flochfitness.com

See you next time!]]>1499bocaraton,boyntonbeach,crossfit,delraybeach,exercise,fitness,fitnesscoaching,health,jointhefloch,longevity,nutritioncoaching,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-229-legacy-routine-and-shirtless-food-reviews-with-special-guest-rudy-arcara--42509278
It is my pleasure to welcome this week's special guest Rudy Arcara. Rudy is a personal trainer and fitness instructor in Boca Raton and Delray Beach, Florida. He is one the greatest football players to come out of Westchester County, NY, winning two state championships with Harrison High School before moving on to play Division 1 Football at Iona College in New Rochelle, NY.

After graduating from Iona, Rudy sustained a back injury that left him in debilitating pain and unfortunately led Rudy to becoming addicted to prescription pain medication. Rudy and his family decided to seek treatment in South Florida and that's where Rudy's journey started moving in a more uplifting direction. After become sober, Rudy decided to ditch a more corporate gig in favor of his passion: fitness and coaching. His story resonates with not only those in the recovery community, but also the post graduate athletes looking for purpose after a life of competition.

I appreciate Rudy for coming on the podcast and being so honest and candid. I am sure his story and words of wisdom will not only educate but inspire those who listen.

If you like this podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/42509278Wed, 16 Dec 2020 11:10:16 +0000Sean LeFlochWelcome back! It is my pleasure to welcome this week's special guest Rudy Arcara. Rudy is a personal trainer and fitness instructor in Boca Raton and Delray Beach, Florida. He is one the greatest football players to come out of Westchester County,...
It is my pleasure to welcome this week's special guest Rudy Arcara. Rudy is a personal trainer and fitness instructor in Boca Raton and Delray Beach, Florida. He is one the greatest football players to come out of Westchester County, NY, winning two state championships with Harrison High School before moving on to play Division 1 Football at Iona College in New Rochelle, NY.

After graduating from Iona, Rudy sustained a back injury that left him in debilitating pain and unfortunately led Rudy to becoming addicted to prescription pain medication. Rudy and his family decided to seek treatment in South Florida and that's where Rudy's journey started moving in a more uplifting direction. After become sober, Rudy decided to ditch a more corporate gig in favor of his passion: fitness and coaching. His story resonates with not only those in the recovery community, but also the post graduate athletes looking for purpose after a life of competition.

I appreciate Rudy for coming on the podcast and being so honest and candid. I am sure his story and words of wisdom will not only educate but inspire those who listen.

If you like this podcast, please subscribe, rate, review, and share it with your friends!]]>3220bocaraton,delraybeach,fitandsober,fitness,health,jointhefloch,longevity,personaltraining,recovery,soberlife,soberliving,wellnessfalsefullhttps://www.spreaker.com/episode/episode-228-making-the-switch-from-performance-training-to-longevity-training--42504393
In today's episode, Scott and I talk about how and why we change athletes over from more of a performance based program, to one that focuses more on longevity. Included in our discussion is how we approach exercise selection, training priorities, and recovery. Scott also shares his experience switching from in person classes, to working 100% online!

If you have a question that you'd like us to answer on the podcast, please send it to sean@flochfitness.com.

Please rate, review, and share the podcast with your friends. See you next time!]]>https://api.spreaker.com/episode/42504393Tue, 15 Dec 2020 18:12:18 +0000Sean LeFlochWelcome back! In today's episode, Scott and I talk about how and why we change athletes over from more of a performance based program, to one that focuses more on longevity. Included in our discussion is how we approach exercise selection, training...
In today's episode, Scott and I talk about how and why we change athletes over from more of a performance based program, to one that focuses more on longevity. Included in our discussion is how we approach exercise selection, training priorities, and recovery. Scott also shares his experience switching from in person classes, to working 100% online!

If you have a question that you'd like us to answer on the podcast, please send it to sean@flochfitness.com.

Please rate, review, and share the podcast with your friends. See you next time!]]>1127coaching,fitness,fitnesscoaching,health,jointhefloch,longevity,nutritioncoaching,performancecoaching,training,trainsmarter,wellnessfalsefullhttps://www.spreaker.com/episode/episode-227-surviving-life-on-the-road-with-espn-analyst-paul-carcaterra--42312614
Today, I had the pleasure of speaking with ESPN Analyst and Commentator Paul Carcaterra. Paul has been a good friend and mentor to me for over 15 years, and I admire him on so many levels. One of which is staying in shape in his 40s. I talk to him about how he stays in shape while being on the road 100+ days a year in some of the biggest college towns in the country.

We talk about his workouts, what he brings with him, and even the best eateries in the country!

Paul also has a podcast through US Lacrosse Overtime, highlighting some of the best stories about the sport of lacrosse.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time.]]>https://api.spreaker.com/episode/42312614Fri, 04 Dec 2020 12:23:39 +0000Sean LeFlochWelcome back! Today, I had the pleasure of speaking with ESPN Analyst and Commentator Paul Carcaterra. Paul has been a good friend and mentor to me for over 15 years, and I admire him on so many levels. One of which is staying in shape in his 40s....
Today, I had the pleasure of speaking with ESPN Analyst and Commentator Paul Carcaterra. Paul has been a good friend and mentor to me for over 15 years, and I admire him on so many levels. One of which is staying in shape in his 40s. I talk to him about how he stays in shape while being on the road 100+ days a year in some of the biggest college towns in the country.

We talk about his workouts, what he brings with him, and even the best eateries in the country!

Paul also has a podcast through US Lacrosse Overtime, highlighting some of the best stories about the sport of lacrosse.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time.]]>2727collegefootball,diet,espn,fitness,health,lacrosse,lacrossecoach,lifeontheroad,longevity,nutrition,paulcarcaterra,roadlife,syracuselacrosse,travelworkout,wellness,workoutsfalsefullhttps://www.spreaker.com/episode/episode-225-what-we-were-doing-wrong-about-our-diets-mixdown--42146603https://api.spreaker.com/episode/42146603Fri, 27 Nov 2020 12:00:18 +0000Sean LeFloch1537athlete,crossfit,diet,fitness,fitover40,fitover50,health,longevity,menshealth,nutrition,vegan,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-226-better-sleep-for-your-baby-and-you-with-special-guest-the-cradle-coach-rachel-fiorello--42152183
In my conversation with Rachel, we cover:

What is sleep coaching?

How do I know if my baby needs sleep training?

When should I start sleep training?

What are the benefits of sleep training?

Are bad habits unbreakable?

And so much more!

Click the link here to listen to the entire conversation. And if you like what you heard, you may consider subscribing to the podcast or at least rating and reviewing.]]>https://api.spreaker.com/episode/42152183Wed, 25 Nov 2020 11:00:05 +0000Sean LeFlochOne of the most stressful parts about becoming a dad has been helping my baby get consistent and restful sleep. Not only for his benefit, but for the sanity of myself and my spouse! The sleepless nights along with a screaming baby and non-stop...
In my conversation with Rachel, we cover:

What is sleep coaching?

How do I know if my baby needs sleep training?

When should I start sleep training?

What are the benefits of sleep training?

Are bad habits unbreakable?

And so much more!

Click the link here to listen to the entire conversation. And if you like what you heard, you may consider subscribing to the podcast or at least rating and reviewing.]]>3247babysleep,babysleepcoach,cradlecoach,fitness,florida,health,local,localbusiness,longevity,mentalhealth,palmbeachcounty,sleep,sleepcoaching,southflorida,wellnessfalsefullhttps://www.spreaker.com/episode/episode-224-5min-mile-and-500lb-back-squat-in-the-same-day--42120562
Not too long ago, people were pondering whether or not it an athlete would be able to run a sub 5 minute mile and be able to back squat 500lbs. That question has now been answered recently with the performance of Adam Klink. Hear Scott and I's break down of what this performance means for the way that you should be training.

Looking to take your training to the next level? Book a free assessment by emailing me at sean@flochfitness.com today!

If you like this podcast, make sure you subscribe, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/42120562Mon, 23 Nov 2020 14:49:12 +0000Sean LeFlochWelcome back! Not too long ago, people were pondering whether or not it an athlete would be able to run a sub 5 minute mile and be able to back squat 500lbs. That question has now been answered recently with the performance of Adam Klink. Hear...
Not too long ago, people were pondering whether or not it an athlete would be able to run a sub 5 minute mile and be able to back squat 500lbs. That question has now been answered recently with the performance of Adam Klink. Hear Scott and I's break down of what this performance means for the way that you should be training.

Looking to take your training to the next level? Book a free assessment by emailing me at sean@flochfitness.com today!

If you like this podcast, make sure you subscribe, review, and share it with your friends!

See you next time!]]>1418coach,crossfit,fitness,fitover40,jointhefloch,longevity,nutritioncoach,performancecoach,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-223-fitness-myths-that-need-to-die-part-ii--41885146
Scott and I are back with another episode debunking the biggest fitness myths of the internet. Today, we unpack:
1. Does Stretching Prevents Injury?
2. Does doing more cardio means you'll lose more weight?
3. Will Lifting Weights Will Make You Bulky?

Looking for help with your fitness and nutrition and don't know where to start? Visit www.flochfitness.com for tons of great resources.

If you like today's podcast, please subscribe, rate, review, and share with your friends!

See you next time.]]>https://api.spreaker.com/episode/41885146Tue, 10 Nov 2020 12:00:05 +0000Sean LeFlochWelcome back! Scott and I are back with another episode debunking the biggest fitness myths of the internet. Today, we unpack: 1. Does Stretching Prevents Injury? 2. Does doing more cardio means you'll lose more weight? 3. Will Lifting Weights Will...
Scott and I are back with another episode debunking the biggest fitness myths of the internet. Today, we unpack:
1. Does Stretching Prevents Injury?
2. Does doing more cardio means you'll lose more weight?
3. Will Lifting Weights Will Make You Bulky?

Looking for help with your fitness and nutrition and don't know where to start? Visit www.flochfitness.com for tons of great resources.

If you like today's podcast, please subscribe, rate, review, and share with your friends!

See you next time.]]>1488crossfit,fitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-222-fitness-myths-that-need-to-die--41859940
In this week's episode, Scott and I break down the top exercise myths that need to go away, including: "Can I just tone and not put on muscle?", "Is squatting bad for my knees?" and so much more.

If you are in need of a performance coach or want more information on exercise, nutrition, and wellness practices, make sure you visit the website www.flochfitness.com.

If you like to today's podcast, make sure you subscribe, rate, review, and share with your friends.

See you next time!]]>https://api.spreaker.com/episode/41859940Sun, 08 Nov 2020 14:23:40 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I break down the top exercise myths that need to go away, including: "Can I just tone and not put on muscle?", "Is squatting bad for my knees?" and so much more. If you are in need of a performance...
In this week's episode, Scott and I break down the top exercise myths that need to go away, including: "Can I just tone and not put on muscle?", "Is squatting bad for my knees?" and so much more.

If you are in need of a performance coach or want more information on exercise, nutrition, and wellness practices, make sure you visit the website www.flochfitness.com.

If you like to today's podcast, make sure you subscribe, rate, review, and share with your friends.

See you next time!]]>1668diet,exercise,fitness,fitnesstips,fitover40,fitover50,longevity,menshealth,nutrition,personaltrainnig,squat,squatting,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-221-learn-from-the-2020-reebok-crossfit-games-for-better-fitness--41859822
In this week's episode, Scott and I discuss what aging athletes and other fitness enthusiasts can take away from the 2020 Reebok Crossfit Games including what you are not doing they are to maximize their performance.

If you are in need of a performance coach or want more information on exercise, nutrition, and wellness practices, make sure you visit the website www.flochfitness.com.

If you like to today's podcast, make sure you subscribe, rate, review, and share with your friends.

See you next time!]]>https://api.spreaker.com/episode/41859822Sun, 08 Nov 2020 14:21:34 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss what aging athletes and other fitness enthusiasts can take away from the 2020 Reebok Crossfit Games including what you are not doing they are to maximize their performance. If you are in need...
In this week's episode, Scott and I discuss what aging athletes and other fitness enthusiasts can take away from the 2020 Reebok Crossfit Games including what you are not doing they are to maximize their performance.

If you are in need of a performance coach or want more information on exercise, nutrition, and wellness practices, make sure you visit the website www.flochfitness.com.

If you like to today's podcast, make sure you subscribe, rate, review, and share with your friends.

See you next time!]]>1522agingathlete,diet,fitness,fitover40,fitover50,health,longevity,menshealth,nutrition,nutritioncoach,performancecoach,personaltraining,wellness,womenshealthfalsefullhttps://www.spreaker.com/episode/episode-220-are-crossfit-gyms-dead--41649675
Have almost 16 years, Scott is closing the doors to his brick and mortar location and going back to the garage affiliate. Is this the new trend for Crossfit? Is tele-fitness going to be the new disruptor? What about at-home personal training, where does that fit into the mix? Will globo-gyms ever be the same? All of these questions are answered and more on this week's episode.

If you like today's podcast, make sure you subscribe, rate, review, and share it with your friends!

Looking for more great content? Visit www.flochfitness.com for more blog post and awesome workout videos.]]>https://api.spreaker.com/episode/41649675Tue, 27 Oct 2020 11:00:10 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast. Have almost 16 years, Scott is closing the doors to his brick and mortar location and going back to the garage affiliate. Is this the new trend for Crossfit? Is tele-fitness going to be...
Have almost 16 years, Scott is closing the doors to his brick and mortar location and going back to the garage affiliate. Is this the new trend for Crossfit? Is tele-fitness going to be the new disruptor? What about at-home personal training, where does that fit into the mix? Will globo-gyms ever be the same? All of these questions are answered and more on this week's episode.

If you like today's podcast, make sure you subscribe, rate, review, and share it with your friends!

Looking for more great content? Visit www.flochfitness.com for more blog post and awesome workout videos.]]>1678coaching,crossfit,crossfitcoach,fitness,groupfitness,longevity,mobility,nutrition,nutritioncoach,performancecoach,telehealth,weightloss,wellness,wellnesscoachfalsefullhttps://www.spreaker.com/episode/episode-219-let-s-talk-carbs-part-2--41442285
In this week's episode, Scott and I are diving back into nutrition and finishing our discussion on carbs! How much of my diet should be carbs? How do I use carbs for post workout? Is post workout carbs right for me? All these questions will be answered and more in this week's episode!

Like today's podcast? Make sure you subscribe, rate, review, and share it with your friends!

Have a question that you'd like us to answer? Email your questions to sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/41442285Thu, 15 Oct 2020 11:00:09 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I are diving back into nutrition and finishing our discussion on carbs! How much of my diet should be carbs? How do I use carbs for post workout? Is post workout carbs right for me? All these questions...
In this week's episode, Scott and I are diving back into nutrition and finishing our discussion on carbs! How much of my diet should be carbs? How do I use carbs for post workout? Is post workout carbs right for me? All these questions will be answered and more in this week's episode!

Like today's podcast? Make sure you subscribe, rate, review, and share it with your friends!

Have a question that you'd like us to answer? Email your questions to sean@flochfitness.com.

See you next time!]]>1722carbs,diet,dietplan,fitness,healthcoach,keto,longevity,mealplan,nutritioncoach,paleo,performance,performancecoach,wellnessfalsefullhttps://www.spreaker.com/episode/episode-218-let-s-talk-carbs-part-1--41442249
In this week's episode, Scott and I are diving back into nutrition and we are exploring all things carbs! What is a carb (and what isn't one)? How do they factor into our diet? What roll do they play in performance and weight loss? All these questions will be answered and more in this week's episode!

Like today's podcast? Make sure you subscribe, rate, review, and share it with your friends!

Have a question that you'd like us to answer? Email your questions to sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/41442249Tue, 13 Oct 2020 17:50:00 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I are diving back into nutrition and we are exploring all things carbs! What is a carb (and what isn't one)? How do they factor into our diet? What roll do they play in performance and weight loss?...
In this week's episode, Scott and I are diving back into nutrition and we are exploring all things carbs! What is a carb (and what isn't one)? How do they factor into our diet? What roll do they play in performance and weight loss? All these questions will be answered and more in this week's episode!

Like today's podcast? Make sure you subscribe, rate, review, and share it with your friends!

Have a question that you'd like us to answer? Email your questions to sean@flochfitness.com.

See you next time!]]>1782carbs,crossfit,diet,dietcoach,eatclean,eating,exercise,fitness,keto,longevity,mealplan,nutrition,nutritioncoach,paleo,wellnessfalsefullhttps://www.spreaker.com/episode/episode-217-garage-gym-equipment--41305815
In today's episode, Scott and I are talking home gym equipment...that's actually available for purchase right now in the post-Covid era. That's right, things you can actually buy and are not on back order. You'd be surprised at home little you need (and how inexpensive it can be) to get yourself an awesome home gym set-up. Here are the items we spoke about on the podcast:
1. Pull-Up Handles: https://www.amazon.com/gp/product/B0894KD1FZ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
2. Gymnastics Rings:
https://www.amazon.com/Professional-Adjustable-Sweat-Absorbent-Cross-Training-Bodybuilding/dp/B08CVD2Q82/ref=sr_1_6?dchild=1&keywords=gymnastics+rings&qid=1601903682&s=sporting-goods&sr=1-6
3. Water Canisters:
https://www.amazon.com/Scepter-Durable-Portable-Storage-Container/dp/B07HQZWH5P/ref=sr_1_21?crid=BF7KX8LOO9ER&dchild=1&keywords=gas+cans+5+gallon&qid=1601903731&s=sporting-goods&sprefix=gas+can%2Csporting%2C202&sr=1-21
4. Adjustable Bench:
https://www.amazon.com/FLYBIRD-Adjustable-Workout-Multi-Purpose-Foldable/dp/B07DNYSJ8W/ref=sr_1_1_sspa?crid=231Z0UVU5NY5H&dchild=1&keywords=flybird+adjustable+bench&qid=1601903804&s=sporting-goods&sprefix=flybird+ad%2Csporting%2C181&sr=1-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyNzVRVTJPUFMzMUxYJmVuY3J5cHRlZElkPUEwNTQyNDgwVEs3QUhVOEJJV04mZW5jcnlwdGVkQWRJZD1BMDM4NzY2NjE4MDFVUTRaT1IwNlImd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

5. Exercise Sliders:
https://www.amazon.com/iheartsynergee-Sliders-Hardwood-Abdominal-Equipment/dp/B01CK2KG2C/ref=sr_1_3_sspa?dchild=1&keywords=exercise+sliders&qid=1601903868&sr=8-3-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFVVDgwREtFNjlIUVAmZW5jcnlwdGVkSWQ9QTAxMzUwODMyMTRVTzBMT1hCUklPJmVuY3J5cHRlZEFkSWQ9QTAxMjIzMjkxVUkxVFlWSkc0T1JLJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

6. Exercise Bands:
https://www.amazon.com/Synergee-Resistance-Exercise-Carrying-Manual/dp/B06XPGJZQT/ref=sr_1_3?dchild=1&keywords=synergee+bands&qid=1601903905&sr=8-3

7. Heavy Jump Rope:
https://www.amazon.com/GRLIFE-Battle-Durable-Protective-sleeve/dp/B08762ZZD2/ref=sr_1_7?dchild=1&keywords=heavy+jump+rope&qid=1601903936&sr=8-7

If you like today's podcast please subscribe, rate, review, and share it with your friends!

Have a question you would like answered on the next podcast? Send your questions to
sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/41305815Wed, 07 Oct 2020 11:00:15 +0000Sean LeFlochWelcome back! In today's episode, Scott and I are talking home gym equipment...that's actually available for purchase right now in the post-Covid era. That's right, things you can actually buy and are not on back order. You'd be surprised at home...
In today's episode, Scott and I are talking home gym equipment...that's actually available for purchase right now in the post-Covid era. That's right, things you can actually buy and are not on back order. You'd be surprised at home little you need (and how inexpensive it can be) to get yourself an awesome home gym set-up. Here are the items we spoke about on the podcast:
1. Pull-Up Handles: https://www.amazon.com/gp/product/B0894KD1FZ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
2. Gymnastics Rings:
https://www.amazon.com/Professional-Adjustable-Sweat-Absorbent-Cross-Training-Bodybuilding/dp/B08CVD2Q82/ref=sr_1_6?dchild=1&keywords=gymnastics+rings&qid=1601903682&s=sporting-goods&sr=1-6
3. Water Canisters:
https://www.amazon.com/Scepter-Durable-Portable-Storage-Container/dp/B07HQZWH5P/ref=sr_1_21?crid=BF7KX8LOO9ER&dchild=1&keywords=gas+cans+5+gallon&qid=1601903731&s=sporting-goods&sprefix=gas+can%2Csporting%2C202&sr=1-21
4. Adjustable Bench:
https://www.amazon.com/FLYBIRD-Adjustable-Workout-Multi-Purpose-Foldable/dp/B07DNYSJ8W/ref=sr_1_1_sspa?crid=231Z0UVU5NY5H&dchild=1&keywords=flybird+adjustable+bench&qid=1601903804&s=sporting-goods&sprefix=flybird+ad%2Csporting%2C181&sr=1-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyNzVRVTJPUFMzMUxYJmVuY3J5cHRlZElkPUEwNTQyNDgwVEs3QUhVOEJJV04mZW5jcnlwdGVkQWRJZD1BMDM4NzY2NjE4MDFVUTRaT1IwNlImd2lkZ2V0TmFtZT1zcF9hdGYmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl

5. Exercise Sliders:
https://www.amazon.com/iheartsynergee-Sliders-Hardwood-Abdominal-Equipment/dp/B01CK2KG2C/ref=sr_1_3_sspa?dchild=1&keywords=exercise+sliders&qid=1601903868&sr=8-3-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFVVDgwREtFNjlIUVAmZW5jcnlwdGVkSWQ9QTAxMzUwODMyMTRVTzBMT1hCUklPJmVuY3J5cHRlZEFkSWQ9QTAxMjIzMjkxVUkxVFlWSkc0T1JLJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

6. Exercise Bands:
https://www.amazon.com/Synergee-Resistance-Exercise-Carrying-Manual/dp/B06XPGJZQT/ref=sr_1_3?dchild=1&keywords=synergee+bands&qid=1601903905&sr=8-3

7. Heavy Jump Rope:
https://www.amazon.com/GRLIFE-Battle-Durable-Protective-sleeve/dp/B08762ZZD2/ref=sr_1_7?dchild=1&keywords=heavy+jump+rope&qid=1601903936&sr=8-7

If you like today's podcast please subscribe, rate, review, and share it with your friends!

Have a question you would like answered on the next podcast? Send your questions to
sean@flochfitness.com.

See you next time!]]>1663coaching,exercise,fitness,fitnesscoach,garagegym,gymequipment,homegym,jumprope,longevity,nutritioncoach,performancecoach,podcast,wellnessfalsefullhttps://www.spreaker.com/episode/episode-216-competition-nutrition-prep-part-2--41304913
Scott and I are wrapping up our discussion on nutrition for competition including during competition and afterward.

When should I take caffeine? What foods are best for me? When should I be eating during competition? All these questions are answered and more during this week's episode!

If you like today's podcast please subscribe, rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/41304913Mon, 05 Oct 2020 12:52:46 +0000Sean LeFlochWelcome back! Scott and I are wrapping up our discussion on nutrition for competition including during competition and afterward. When should I take caffeine? What foods are best for me? When should I be eating during competition? All these...
Scott and I are wrapping up our discussion on nutrition for competition including during competition and afterward.

When should I take caffeine? What foods are best for me? When should I be eating during competition? All these questions are answered and more during this week's episode!

If you like today's podcast please subscribe, rate, review, and share it with your friends!

See you next time!]]>1987bodycomp,competition,diet,fitness,fitnesscoach,health,longevity,nutrition,nutritioncoach,performancecoach,wellnessfalsefullhttps://www.spreaker.com/episode/episode-215-competition-nutrition-prep-part-1--40985087
Wondering what your nutrition should look like leading up to your your next competition? What is water cutting, and is it right for you? What are the affects of caffeine on your hydration? All these questions and more are answered in today's episode.

If you like today's podcast, make sure you subscribe, rate, review, and share it with your friends.

Have a question you would like answered on the next podcast? Send your questions to sean@flochfitness.com.

See you next time!]]>https://api.spreaker.com/episode/40985087Fri, 18 Sep 2020 18:55:10 +0000Sean LeFlochWelcome back! We hope you guys are staying safe, fit, and healthy! Wondering what your nutrition should look like leading up to your your next competition? What is water cutting, and is it right for you? What are the affects of caffeine on your...
Wondering what your nutrition should look like leading up to your your next competition? What is water cutting, and is it right for you? What are the affects of caffeine on your hydration? All these questions and more are answered in today's episode.

If you like today's podcast, make sure you subscribe, rate, review, and share it with your friends.

Have a question you would like answered on the next podcast? Send your questions to sean@flochfitness.com.

See you next time!]]>1704competitionprep,education,exercise,fitness,fitnesscoaching,health,healthcoach,healthcoaching,nutrition,nutritioncoach,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-214-using-systems-to-make-you-healthier-and-happier--40634582
In this week's episode, Scott and I discuss systems! System you say? Yep! What systems do we have in place that allow us to be diligent about our health and wellness and how can you use them?

Like today's podcast? Make sure to subscribe, rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/40634582Wed, 02 Sep 2020 15:05:43 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss systems! System you say? Yep! What systems do we have in place that allow us to be diligent about our health and wellness and how can you use them? Like today's podcast? Make sure to...
In this week's episode, Scott and I discuss systems! System you say? Yep! What systems do we have in place that allow us to be diligent about our health and wellness and how can you use them?

Like today's podcast? Make sure to subscribe, rate, review, and share it with your friends!

See you next time!]]>1748exercise,gymlife,health,longevity,nutrition,nutritioncoaching,personaltraining,systems,tracking,wellness,wellnesscoachfalsefullhttps://www.spreaker.com/episode/episode-213-fitness-and-nutrition-hacks-for-your-next-vacation--40501310
In this week's episode, Scott returns from vacation and inspires us to talk about our favorite tips for exercise, nutrition, and wellness to keep your health and fitness on track during your next trip!

If you need help staying on track during vacation, your won't want to miss this!

Like the podcast, please subscribe, rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/40501310Wed, 26 Aug 2020 15:48:12 +0000Sean LeFlochWelcome back! In this week's episode, Scott returns from vacation and inspires us to talk about our favorite tips for exercise, nutrition, and wellness to keep your health and fitness on track during your next trip! If you need help staying on track...
In this week's episode, Scott returns from vacation and inspires us to talk about our favorite tips for exercise, nutrition, and wellness to keep your health and fitness on track during your next trip!

If you need help staying on track during vacation, your won't want to miss this!

Like the podcast, please subscribe, rate, review, and share it with your friends!

See you next time!]]>1656exercise,fitness,fitnesscoach,health,longevity,nutrition,nutritiontips,personaltraining,traveltips,wellnessfalsefullhttps://www.spreaker.com/episode/episode-212-postpartum-fitness-hakcks--40462513
In today's episode, Scott and I share with you our fitness and nutrition hacks we personally use after having a baby to keep us on track, maximize heath, and keep us in the best shape possible.

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

See you next time!]]>https://api.spreaker.com/episode/40462513Mon, 24 Aug 2020 11:00:02 +0000Sean LeFlochWelcome back! In today's episode, Scott and I share with you our fitness and nutrition hacks we personally use after having a baby to keep us on track, maximize heath, and keep us in the best shape possible. If you like today's podcast, please...
In today's episode, Scott and I share with you our fitness and nutrition hacks we personally use after having a baby to keep us on track, maximize heath, and keep us in the best shape possible.

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

See you next time!]]>1561eathealthy,fitness,fitnesscoach,fitnesshacks,health,healthy,longevity,nutritioncoach,nutritionhacks,postpartum,wellnessfalsefullhttps://www.spreaker.com/episode/episode-211-get-your-clients-losing-weight-while-they-sleep-with-online-sleep-coach-nick-lambe--40291010
In today's episode, my guest is Nick Lambe

Nick is a healthcare practitioner, personal trainer, and strength and conditioning coach who specializes in addresses teaching proper sleep practices to both clients and other coaches. Nick has an online sleep course rolling out soon to educate fitness coaches how to improve sleep in their own clients. If you are interested in learning more or signing up today, visit https://www.sleepcoachcourse.com.

1. Importance of sleep in this new world
2. Do wearables work and how can a coach use them to help clients?
3. Measuring change and getting buy in
4. Why investing in your sleep can save you time and money
5. How to navigate sleep after pregnancy
and so much more!!!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time

0:00 What's new???
4:00-Why is sleep important in this post-Covid World?
6:30-How do we share the importance of sleep with our clients?
8:00-How do you get buy in?
12:00- Subjective change vs. Objective Change
14:00-Changing perception
16:00-Do wearable sleep trackers work?
17:30-What happens in the brain during sleep?
19:00-Using the Aura Ring to track progress
21:00 The importance of HRV
23:00 Sleep disorders and breathing (sleep apnea)
25:00 Using screening tools in sleep coaching
26:00 Stop Bang Questionaire
27:30 Hierarchy and prioritization of sleep
29:30-Conditioned Arousal
30:00-Sean's Experience With Sleep Coaching
32:00-Pillow Talk
33:00-Sleep Course; Systems and Principles
36:00-Sleep Coaching-How it change the results you get
38:00-A New Service For Coaches
40:00-How does sleep make me sexy? (CLIP)
42:00-Is Sleep that important compared to nutrition and exericse?
44:00-Impacts of Sleep
48:00-How can we sleep better postpartum?]]>https://api.spreaker.com/episode/40291010Fri, 14 Aug 2020 11:00:11 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast In today's episode, my guest is Nick Lambe Nick is a healthcare practitioner, personal trainer, and strength and conditioning coach who specializes in addresses teaching proper sleep...
In today's episode, my guest is Nick Lambe

Nick is a healthcare practitioner, personal trainer, and strength and conditioning coach who specializes in addresses teaching proper sleep practices to both clients and other coaches. Nick has an online sleep course rolling out soon to educate fitness coaches how to improve sleep in their own clients. If you are interested in learning more or signing up today, visit https://www.sleepcoachcourse.com.

1. Importance of sleep in this new world
2. Do wearables work and how can a coach use them to help clients?
3. Measuring change and getting buy in
4. Why investing in your sleep can save you time and money
5. How to navigate sleep after pregnancy
and so much more!!!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!

See you next time

0:00 What's new???
4:00-Why is sleep important in this post-Covid World?
6:30-How do we share the importance of sleep with our clients?
8:00-How do you get buy in?
12:00- Subjective change vs. Objective Change
14:00-Changing perception
16:00-Do wearable sleep trackers work?
17:30-What happens in the brain during sleep?
19:00-Using the Aura Ring to track progress
21:00 The importance of HRV
23:00 Sleep disorders and breathing (sleep apnea)
25:00 Using screening tools in sleep coaching
26:00 Stop Bang Questionaire
27:30 Hierarchy and prioritization of sleep
29:30-Conditioned Arousal
30:00-Sean's Experience With Sleep Coaching
32:00-Pillow Talk
33:00-Sleep Course; Systems and Principles
36:00-Sleep Coaching-How it change the results you get
38:00-A New Service For Coaches
40:00-How does sleep make me sexy? (CLIP)
42:00-Is Sleep that important compared to nutrition and exericse?
44:00-Impacts of Sleep
48:00-How can we sleep better postpartum?]]>3355fitness,fitnesscoach,health,longevity,personaltraining,sleep,sleepcoach,sleepcoaching,wellnessfalsefullhttps://www.spreaker.com/episode/episode-210-better-movement-through-breathing-with-dr-zac-cupples--40288190
In today's episode I am lucky enough to sit down with movement coach and physical therapist Zac Cupples. Zac has been on my radar for the last 6 or 7 years as one of the most outspoken and positive voices in the Postural Restoration Community. Zac has been working in the fitness and wellness field for over a decade, collaborating with world renowned physical therapist Dr. Bill Hartman. Zac worked as a trainer for the NBA's Memphis Grizzlies and since leaving the NBA has pursued a career in educating personal trainers, fitness coaches, and healthcare practitioners in breathing techniques that affect that affect both the biomechanics and physiology of patients and athletes. Zac has a weekly podcast "The Movement Debrief," offers in person seminars (on hold for the rest of the year), and works with athletes, patients, and those in need of mentoring online at his zaccupples.com.

Zac was kind enough to share with us some of his knowledge on breathing exercises, some chronic health problems that he sees that can be improved with simple concepts, the connection between your breathing and sleep, get back to fitness after pregnancy, restoring pelvic function, and so much more!

If you like today's podcast please rate, review, subscribe and share it with your friends!]]>https://api.spreaker.com/episode/40288190Wed, 12 Aug 2020 16:41:33 +0000Sean LeFlochWelcome back! In today's episode I am lucky enough to sit down with movement coach and physical therapist Zac Cupples. Zac has been on my radar for the last 6 or 7 years as one of the most outspoken and positive voices in the Postural Restoration...
In today's episode I am lucky enough to sit down with movement coach and physical therapist Zac Cupples. Zac has been on my radar for the last 6 or 7 years as one of the most outspoken and positive voices in the Postural Restoration Community. Zac has been working in the fitness and wellness field for over a decade, collaborating with world renowned physical therapist Dr. Bill Hartman. Zac worked as a trainer for the NBA's Memphis Grizzlies and since leaving the NBA has pursued a career in educating personal trainers, fitness coaches, and healthcare practitioners in breathing techniques that affect that affect both the biomechanics and physiology of patients and athletes. Zac has a weekly podcast "The Movement Debrief," offers in person seminars (on hold for the rest of the year), and works with athletes, patients, and those in need of mentoring online at his zaccupples.com.

Zac was kind enough to share with us some of his knowledge on breathing exercises, some chronic health problems that he sees that can be improved with simple concepts, the connection between your breathing and sleep, get back to fitness after pregnancy, restoring pelvic function, and so much more!

If you like today's podcast please rate, review, subscribe and share it with your friends!]]>4065breathing,breathwork,fitness,fitnesscoaching,health,healthcoaching,longevity,personaltraining,physicaltherapy,posture,wellnessfalsefullhttps://www.spreaker.com/episode/episode-209-bmx-fitness-program-and-zac-cupples-saves-the-day--40153408
In today's episode, Scott shares with us his new BMX fitness program and how he created it, and Sean shares his experience working with Movement Specialist and Physical Therapist Zac Cupples. You won't want to miss this!

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

See you next time!]]>https://api.spreaker.com/episode/40153408Wed, 05 Aug 2020 13:41:38 +0000Sean LeFlochWelcome back! In today's episode, Scott shares with us his new BMX fitness program and how he created it, and Sean shares his experience working with Movement Specialist and Physical Therapist Zac Cupples. You won't want to miss this! If you like...
In today's episode, Scott shares with us his new BMX fitness program and how he created it, and Sean shares his experience working with Movement Specialist and Physical Therapist Zac Cupples. You won't want to miss this!

If you like today's podcast, please subscribe, rate, review, and share it with your friends.

See you next time!]]>1587coaching,exercise,fitness,fitnesscoach,health,longevity,movementcoach,movements,nutrition,personaltraining,strengthtraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-208-sean-has-a-baby--40027055
In this week's episode, Scott and Sean discuss Sean's baby being born, being fit for pregnancy, and maximize your wellness post partum.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!!!]]>https://api.spreaker.com/episode/40027055Wed, 29 Jul 2020 00:47:11 +0000Sean LeFlochWelcome back! In this week's episode, Scott and Sean discuss Sean's baby being born, being fit for pregnancy, and maximize your wellness post partum. If you like today's podcast, please subscribe, rate, review, and share it with your friends!!!
In this week's episode, Scott and Sean discuss Sean's baby being born, being fit for pregnancy, and maximize your wellness post partum.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!!!]]>1223baby,coaching,fitness,health,longevity,mindfulness,nutrition,nutritioncoach,postpartum,wellness,wellnesscoachfalsefullhttps://www.spreaker.com/episode/episode-207-how-to-promote-healthy-eating-habits-in-your-kids--39867935
In today's episode, Scott gives us the rundown on how he got his kid eating healthy food while also preserving his autonomy and allowing him to live a normal life for a kid!

This podcast includes:
1. Tips to making veggies more tasty
2. What to prioritize when it comes to your kids diet
3. What you should learn when cooking for you kids
...and so much more!

If you learned something from today's podcast, please give it a like and make sure you subscribe!

See you next time!]]>https://api.spreaker.com/episode/39867935Tue, 21 Jul 2020 11:00:11 +0000Sean LeFlochWelcome back! In today's episode, Scott gives us the rundown on how he got his kid eating healthy food while also preserving his autonomy and allowing him to live a normal life for a kid! This podcast includes: 1. Tips to making veggies more tasty...
In today's episode, Scott gives us the rundown on how he got his kid eating healthy food while also preserving his autonomy and allowing him to live a normal life for a kid!

This podcast includes:
1. Tips to making veggies more tasty
2. What to prioritize when it comes to your kids diet
3. What you should learn when cooking for you kids
...and so much more!

If you learned something from today's podcast, please give it a like and make sure you subscribe!

See you next time!]]>1483coaching,diet,eat,feeding,fitness,health,kids,longevity,nutrition,nutritioncoach,wellnessfalsefullhttps://www.spreaker.com/episode/episode-206-nasal-breathing-for-better-performance--39682537
In today's episode, inspired by a recent Joe Rogan Experience Podcast with James Nestor, Scott and I dive into the world of Nasal Breathing. Who's this for? What are the benefits? What's the technique? How do I implement this into my training routine.

If you like this podcast, please subscribe, rate, review, and share it with your friends!!!

See you next time!]]>https://api.spreaker.com/episode/39682537Tue, 14 Jul 2020 11:26:19 +0000Sean LeFlochWelcome back! In today's episode, inspired by a recent Joe Rogan Experience Podcast with James Nestor, Scott and I dive into the world of Nasal Breathing. Who's this for? What are the benefits? What's the technique? How do I implement this into my...
In today's episode, inspired by a recent Joe Rogan Experience Podcast with James Nestor, Scott and I dive into the world of Nasal Breathing. Who's this for? What are the benefits? What's the technique? How do I implement this into my training routine.

If you like this podcast, please subscribe, rate, review, and share it with your friends!!!

See you next time!]]>1494breathing,fitness,health,longevity,nasalbreathing,nutrition,performance,personaltraining,pri,wellnessfalsefullhttps://www.spreaker.com/episode/episode-205-are-you-ready-to-get-back-to-training-after-having-a-baby--37785666
Have you had a baby or are you the partner of someone who has given birth? You will not want to miss Scott and I's discussion of considerations you should be making when getting back into a fitness regime after pregnancy.

If you like this podcast please subscribe, rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/37785666Wed, 08 Jul 2020 20:46:41 +0000Sean LeFlochWelcome back! Have you had a baby or are you the partner of someone who has given birth? You will not want to miss Scott and I's discussion of considerations you should be making when getting back into a fitness regime after pregnancy. If you like...
Have you had a baby or are you the partner of someone who has given birth? You will not want to miss Scott and I's discussion of considerations you should be making when getting back into a fitness regime after pregnancy.

If you like this podcast please subscribe, rate, review, and share it with your friends!

See you next time!]]>1305fitness,fitnesscoach,florida,health,longevity,oregon,personaltrainer,personaltraining,pregnancy,wellnessfalsefullhttps://www.spreaker.com/episode/episode-204-explosive-power-should-it-be-in-your-training-routine--34581337
In this week's episode, Scott and I discuss whether or not the olympic lifts (snatch and clean and jerk) should be in your training routine. We go on to discuss a variety of ways to train explosive power.

If you like today's podcast please subscribe, rate, review, and share it with your friends.

See you next week for a brand new episode!!!]]>https://api.spreaker.com/episode/34581337Tue, 30 Jun 2020 12:00:09 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I discuss whether or not the olympic lifts (snatch and clean and jerk) should be in your training routine. We go on to discuss a variety of ways to train explosive power. If you like today's...
In this week's episode, Scott and I discuss whether or not the olympic lifts (snatch and clean and jerk) should be in your training routine. We go on to discuss a variety of ways to train explosive power.

If you like today's podcast please subscribe, rate, review, and share it with your friends.

See you next week for a brand new episode!!!]]>1737diet,fitness,fitnesscoach,health,longevity,nutrition,nutritioncoach,personaltraining,power,wellnessfalsefullhttps://www.spreaker.com/episode/episode-203-chasing-adversity-with-adventurer-tom-frabbri--33766201
Tom Fabbri is a risk taking man who has the innate ability to set course, change course and survive insurmountable storms. He has not only dared to dream, but he’s mastered the art. Tom’s list of accomplishments are many, including author and lifestyle coach, inspirational speaker, top trainer, award-winning athlete, duel-rated corporate helicopter and private jet pilot, and culinary arts graduate, just to name a few.

Tom is a world-class adventurer in every sense of the word. He is currently on a journey to complete the Adventure Grand Slam which includes summiting the tallest peak on each of the seven continents and skiing to the North and South Poles. In one year, he summited four of these peaks in his pursuit to fulfill this dream. He summited his sixth mountain, Mt. Vinson Massif, Antarctica, on December 7, 2016.

Tom invites like-minded adventurers to join him on a quest to seek their best self by genuinely enjoying life, climbing their own personal mountains and achieving their dream goals. He shares his personal experiences in embracing obstacles and overcoming fears, how to prepare for a journey (whether it is climbing a mountain or making a lifestyle change), the importance of dreaming bigger dreams and how health is your greatest asset.

For more information on Tom, visit his website:
https://www.tomfabbri.com/

Thanks for listening and we'll see you next time!]]>https://api.spreaker.com/episode/33766201Mon, 29 Jun 2020 11:00:19 +0000Sean LeFlochIn this special edition of the Fitness, Wellness, and Longevity Podcast, my guest is Tom Fabbri. Tom Fabbri is a risk taking man who has the innate ability to set course, change course and survive insurmountable storms. He has not only dared to...
Tom Fabbri is a risk taking man who has the innate ability to set course, change course and survive insurmountable storms. He has not only dared to dream, but he’s mastered the art. Tom’s list of accomplishments are many, including author and lifestyle coach, inspirational speaker, top trainer, award-winning athlete, duel-rated corporate helicopter and private jet pilot, and culinary arts graduate, just to name a few.

Tom is a world-class adventurer in every sense of the word. He is currently on a journey to complete the Adventure Grand Slam which includes summiting the tallest peak on each of the seven continents and skiing to the North and South Poles. In one year, he summited four of these peaks in his pursuit to fulfill this dream. He summited his sixth mountain, Mt. Vinson Massif, Antarctica, on December 7, 2016.

Tom invites like-minded adventurers to join him on a quest to seek their best self by genuinely enjoying life, climbing their own personal mountains and achieving their dream goals. He shares his personal experiences in embracing obstacles and overcoming fears, how to prepare for a journey (whether it is climbing a mountain or making a lifestyle change), the importance of dreaming bigger dreams and how health is your greatest asset.

For more information on Tom, visit his website:
https://www.tomfabbri.com/

Thanks for listening and we'll see you next time!]]>5181adventure,adventurer,diet,fitness,fitnesscoaching,health,lifecoach,lifecoaching,longevity,mountainclimbing,personaltrainer,pilotfalsefullhttps://www.spreaker.com/episode/episode-202-is-in-home-personal-training-right-for-you--32865188
Welcome back!

In today's episode, Scott and I discuss the benefits of working with a personal trainer, and how you can now do it from the comforts of your own home!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/32865188Wed, 24 Jun 2020 12:48:46 +0000Sean LeFlochEpisode 202: Is in-home personal training right for you? Welcome back! In today's episode, Scott and I discuss the benefits of working with a personal trainer, and how you can now do it from the comforts of your own home! If you like today's...
Welcome back!

In today's episode, Scott and I discuss the benefits of working with a personal trainer, and how you can now do it from the comforts of your own home!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1041diet,dietcoaching,fitness,health,healthcoach,longevity,nutrition,nutritioncoaching,personaltraining,posture,wellnessfalsefullhttps://www.spreaker.com/episode/episode-201-how-to-save-crossfit--30969906
In this week's episode, Scott and I discuss three steps that Crossfit Inc. can do to save the Crossfit brand.

If you like today's podcast, please subscribe, rate, review, and share with your friends!!!]]>https://api.spreaker.com/episode/30969906Mon, 15 Jun 2020 21:27:20 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I discuss three steps that Crossfit Inc. can do to save the Crossfit brand. If you like today's podcast, please subscribe, rate, review, and share with your friends!!!
In this week's episode, Scott and I discuss three steps that Crossfit Inc. can do to save the Crossfit brand.

If you like today's podcast, please subscribe, rate, review, and share with your friends!!!]]>1414coaching,crossfit,fitness,health,longevity,nutrition,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-200-is-crossfit-done-for--30183117
After Greg Glassman's comments on Twitter and in a Zoom conversation with staff, Crossfit affiliates are separating themselves as fast as possible. As two affiliate owners, we weigh in on what we are planning to do, and Scott shares his personal experiences with Glassman himself.

If you like today's podcast, please rate, review, and subscribe before sharing with your friends!!!]]>https://api.spreaker.com/episode/30183117Wed, 10 Jun 2020 23:00:13 +0000Sean LeFlochWelcome back everyone!!! After Greg Glassman's comments on Twitter and in a Zoom conversation with staff, Crossfit affiliates are separating themselves as fast as possible. As two affiliate owners, we weigh in on what we are planning to do, and...
After Greg Glassman's comments on Twitter and in a Zoom conversation with staff, Crossfit affiliates are separating themselves as fast as possible. As two affiliate owners, we weigh in on what we are planning to do, and Scott shares his personal experiences with Glassman himself.

If you like today's podcast, please rate, review, and subscribe before sharing with your friends!!!]]>1193coaching,crossfit,fitness,health,nutrition,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-199-from-couch-to-the-best-shape-of-your-life--28831712
If you like today's podcast, make sure you subscribe, rate, review and share it with your friends. See you next week for another brand new episode!]]>https://api.spreaker.com/episode/28831712Mon, 01 Jun 2020 23:00:05 +0000Sean LeFlochAre you ready to get started back on track with your fitness, wellness, and longevity but don't know where to get started? Asking open ended questions is what expert coaches use to tease out the answers. Listen to Scott and I as we give our most...
If you like today's podcast, make sure you subscribe, rate, review and share it with your friends. See you next week for another brand new episode!]]>1299crossfit,diet,exercise,fitness,health,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-198-is-your-family-holding-back-your-progress--27094223
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>https://api.spreaker.com/episode/27094223Mon, 11 May 2020 14:13:53 +0000Sean LeFlochIn this week's episode, Scott and Sean talk ways to work your family to get the most out of your fitness and nutrition!!! If you like today's podcast, please subscribe, rate review, and share it with your friends!!! Stay safe everyone!
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>2114athometraining,coaching,crossfit,fitness,health,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-197-is-this-one-thing-holding-you-back--26164075
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>https://api.spreaker.com/episode/26164075Wed, 29 Apr 2020 11:00:13 +0000Sean LeFlochIn this week's episode, Scott and Sean talk about how accountability may be your missing piece when it comes to smashing your goals!! If you like today's podcast, please subscribe, rate review, and share it with your friends!!! Stay safe everyone!
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>1258athomeworkouts,coach,fitness,health,longevity,nutrition,training,wellness,workoutsfalsefullhttps://www.spreaker.com/episode/episode-196-getting-over-the-hump--26163987
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>https://api.spreaker.com/episode/26163987Tue, 28 Apr 2020 11:00:06 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss strategies to get over the hump of committing to a fitness plan from home. If you like today's podcast, please subscribe, rate review, and share it with your friends!!! Stay safe everyone!
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>1545athomeworkout,crossfit,fitness,health,nutritionfalsefullhttps://www.spreaker.com/episode/episode-195-how-to-be-successful-in-the-post-covid-era--26163971
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>https://api.spreaker.com/episode/26163971Mon, 27 Apr 2020 11:00:17 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss strategies to find a new normal in the post-corona era. If you like today's podcast, please subscribe, rate review, and share it with your friends!!! Stay safe everyone!
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>1723athomeworkout,crossfit,fitness,health,personaltraining,wellness,workouttruefullhttps://www.spreaker.com/episode/episode-194-how-your-online-fitness-coach-can-help-you--26163935
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>https://api.spreaker.com/episode/26163935Sun, 26 Apr 2020 23:09:55 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss how your online fitness coach is your best friend when it comes to setting a schedule and getting into a groove with your new fitness routine. If you like today's podcast, please subscribe, rate review,...
If you like today's podcast, please subscribe, rate review, and share it with your friends!!!

Stay safe everyone!]]>1513athomeworkout,crossfit,fitness,health,nutrition,onlinetraining,workoutfalsefullhttps://www.spreaker.com/episode/episode-193-what-s-holding-back-your-weightloss--23439955
In this episode, Scott and I talk about what exactly is holding back your weight loss. Are you working out enough? How many calories should I be eating? How does stress play a factor?

All of this and more in today's podcast. And if you like today's podcast, make sure you subscribe, rate, review, and share it with your friends!!!]]>https://api.spreaker.com/episode/23439955Tue, 17 Mar 2020 11:00:08 +0000Sean LeFlochWelcome back! In this episode, Scott and I talk about what exactly is holding back your weight loss. Are you working out enough? How many calories should I be eating? How does stress play a factor? All of this and more in today's podcast. And if...
In this episode, Scott and I talk about what exactly is holding back your weight loss. Are you working out enough? How many calories should I be eating? How does stress play a factor?

All of this and more in today's podcast. And if you like today's podcast, make sure you subscribe, rate, review, and share it with your friends!!!]]>1447coaching,crossfit,fitness,health,longevity,nutrition,personaltraining,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-192-top-fitness-questions-part-4--233933321. What should I be eating after my workout?
2. How often should I be training?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/23393332Tue, 10 Mar 2020 11:00:05 +0000Sean LeFlochIn this week's episode, we answer the following fitness questions: 1. What should I be eating after my workout? 2. How often should I be training? If you like today's podcast, please rate, review, and share it with your friends! See you next time!1. What should I be eating after my workout?
2. How often should I be training?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>993crossfit,fitnes,health,longevity,nutrition,personaltraining,strength,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-191-top-fitness-questions-part-3--233931901. What are the best exercises for getting rid of muffin tops/bat wings/inner thigh bulge?
2.What should I eat after a workout?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/23393190Tue, 03 Mar 2020 12:00:10 +0000Sean LeFlochIn this week's episode, we answer the following fitness questions: 1. What are the best exercises for getting rid of muffin tops/bat wings/inner thigh bulge? 2.What should I eat after a workout? If you like today's podcast, please rate, review, and...1. What are the best exercises for getting rid of muffin tops/bat wings/inner thigh bulge?
2.What should I eat after a workout?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>1424crossfit,fitness,health,longevity,nutrition,personaltraining,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-190-top-fitness-questions-part-2--226595041. How quickly will I see the results of my training?
2. How frequently should I be training?
3. Why can't I just do cardio?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/22659504Tue, 18 Feb 2020 12:00:06 +0000Sean LeFlochIn this week's episode, we answer the following fitness questions: 1. How quickly will I see the results of my training? 2. How frequently should I be training? 3. Why can't I just do cardio? If you like today's podcast, please rate, review, and...1. How quickly will I see the results of my training?
2. How frequently should I be training?
3. Why can't I just do cardio?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>1646coaching,crossfit,fitness,fitnesscoach,gym,health,longevity,personaltrainer,strengthcoach,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-189-answering-top-fitness-questions-part-1--226594661. What's the best diet for weight loss?
2. Which should I do first; cardio or weights?
3. Why don't my workouts ever get easier?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/22659466Tue, 11 Feb 2020 15:47:01 +0000Sean LeFlochIn this week's episode, we answer the following fitness questions: 1. What's the best diet for weight loss? 2. Which should I do first; cardio or weights? 3. Why don't my workouts ever get easier? If you like today's podcast, please rate, review, and...1. What's the best diet for weight loss?
2. Which should I do first; cardio or weights?
3. Why don't my workouts ever get easier?

If you like today's podcast, please rate, review, and share it with your friends!

See you next time!]]>1376coaching,diet,exercise,fitness,fitnesstrainer,health,healthcoach,longevity,mentalhealth,trainer,wellnessfalsefullhttps://www.spreaker.com/episode/episode-188-good-habits-for-a-successful-fitness-change-part-2--22403368
In part two of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen.

If you like today's podcast, please subscribe, rate, review, share it with your friends and enjoy this episode of the Fitness, Wellness, and Longevity Podcast!]]>https://api.spreaker.com/episode/22403368Tue, 04 Feb 2020 12:56:06 +0000Sean LeFlochWelcome back! In part two of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen. If you like today's podcast, please subscribe, rate, review, share it with your...
In part two of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen.

If you like today's podcast, please subscribe, rate, review, share it with your friends and enjoy this episode of the Fitness, Wellness, and Longevity Podcast!]]>1502exercise,fitness,goals,goalsetting,health,longevity,motivation,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-187-good-habits-for-a-successful-fitness-change-part-1--22251561
In part one of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen.

If you like today's podcast, please subscribe, rate, review, share it with your friends and enjoy this episode of the Fitness, Wellness, and Longevity Podcast!]]>https://api.spreaker.com/episode/22251561Fri, 31 Jan 2020 12:00:14 +0000Sean LeFlochWelcome back! In part one of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen. If you like today's podcast, please subscribe, rate, review, share it with your...
In part one of a two part podcast, Scott and I unpack the best habits you should be doing to set yourself up for success in your new fitness regimen.

If you like today's podcast, please subscribe, rate, review, share it with your friends and enjoy this episode of the Fitness, Wellness, and Longevity Podcast!]]>977crossfit,fitness,health,longevity,mentalhacks,mentalhealth,training,wellbeing,wellnessfalsefullhttps://www.spreaker.com/episode/episode-186-4-tips-for-your-new-workout-routine--218872944 Tips to Start a New Workout Routine

In this week's episode, Scott and I discuss some great tips on starting and sticking to a new workout routine. These tips include:
1. Ask the right questions when creating your goals
2. Have a goal that you can measure
3. Start with low hanging fruit. Success leads to motivation!
4. Get an itinerary and write down your schedule so you don't have excuses to missing your workout


If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/21887294Tue, 28 Jan 2020 12:00:16 +0000Sean LeFlochEpisode 186 4 Tips to Start a New Workout Routine In this week's episode, Scott and I discuss some great tips on starting and sticking to a new workout routine. These tips include: 1. Ask the right questions when creating your goals 2. Have a goal...4 Tips to Start a New Workout Routine

In this week's episode, Scott and I discuss some great tips on starting and sticking to a new workout routine. These tips include:
1. Ask the right questions when creating your goals
2. Have a goal that you can measure
3. Start with low hanging fruit. Success leads to motivation!
4. Get an itinerary and write down your schedule so you don't have excuses to missing your workout


If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>975coach,crossfit,diet,fitness,health,longevity,strength,training,wellness,workoutfalsefullhttps://www.spreaker.com/episode/episode-185-everything-you-need-to-know-about-intermittent-fasting--21686483
Wondering what the buzz is all about with intermittent fasting? Scott and I dive into this hot topic including the positives, negatives, and determining if intermittent fasting is right for you.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/21686483Tue, 21 Jan 2020 12:00:04 +0000Sean LeFlochWelcome back! Wondering what the buzz is all about with intermittent fasting? Scott and I dive into this hot topic including the positives, negatives, and determining if intermittent fasting is right for you. If you like today's podcast, please...
Wondering what the buzz is all about with intermittent fasting? Scott and I dive into this hot topic including the positives, negatives, and determining if intermittent fasting is right for you.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1826coaching,crossfit,diet,fasting,health,intermittentfasting,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-184-choosing-your-fitness-coach--21476206
In this week's episode, Scott and I the does and don'ts of choosing your fitness instructor/personal trainer. We discuss great questions you should be asking yourself and your prospective coach!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/21476206Tue, 14 Jan 2020 13:31:03 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I the does and don'ts of choosing your fitness instructor/personal trainer. We discuss great questions you should be asking yourself and your prospective coach! If you like today's podcast, please...
In this week's episode, Scott and I the does and don'ts of choosing your fitness instructor/personal trainer. We discuss great questions you should be asking yourself and your prospective coach!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1709coach,coaching,crossfit,fitness,health,longevity,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-183-what-s-in-store-for-2020--21476146
In this week's episode, Scott and I discuss our fitness and career goals for 2020!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/21476146Mon, 13 Jan 2020 12:00:24 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I discuss our fitness and career goals for 2020! If you like today's podcast, please subscribe, rate, review, and share it with your friends!
In this week's episode, Scott and I discuss our fitness and career goals for 2020!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1665coaching,crossfit,goals,health,longevity,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-182-what-we-learned-in-2019--21476063
In this week's episode, Scott and I review our 3 major takeaways that we learned about in 2019.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/21476063Thu, 09 Jan 2020 12:00:21 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I review our 3 major takeaways that we learned about in 2019. If you like today's podcast, please subscribe, rate, review, and share it with your friends!
In this week's episode, Scott and I review our 3 major takeaways that we learned about in 2019.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1386crossfit,fitness,health,learning,lessons,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-181-learning-from-a-world-champion--21475928
In this week's episode, Scott and I discuss my interaction with 3x Crossfit Games Champion David Hippensteel. We go on to talk about Joe Rogan's podcast with world renowned trainer, teacher, and coach Pavel Tsatsouline.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/21475928Wed, 08 Jan 2020 15:45:18 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss my interaction with 3x Crossfit Games Champion David Hippensteel. We go on to talk about Joe Rogan's podcast with world renowned trainer, teacher, and coach Pavel Tsatsouline. If you like...
In this week's episode, Scott and I discuss my interaction with 3x Crossfit Games Champion David Hippensteel. We go on to talk about Joe Rogan's podcast with world renowned trainer, teacher, and coach Pavel Tsatsouline.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1756crossfit,fitness,health,joerogan,kettlebells,longevity,masters,mastersathlete,wellnessfalsefullhttps://www.spreaker.com/episode/episode-180-3-favorite-books-for-fitness-coaches--21011939
Looking for your next book to read? Scott and I have got you covered. In this episode, we review our favorite fitness books and why for trainers and athletes alike!

If you like today's podcast, please subscribe, rate review and share this with your friends!]]>https://api.spreaker.com/episode/21011939Mon, 23 Dec 2019 19:40:51 +0000Sean LeFlochWelcome back! Looking for your next book to read? Scott and I have got you covered. In this episode, we review our favorite fitness books and why for trainers and athletes alike! If you like today's podcast, please subscribe, rate review and share...
Looking for your next book to read? Scott and I have got you covered. In this episode, we review our favorite fitness books and why for trainers and athletes alike!

If you like today's podcast, please subscribe, rate review and share this with your friends!]]>1652crossfit,diet,exercise,fitness,health,hiit,longevity,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-179-gift-ideas-for-under-50--20826718
Looking for the perfect gift for your fitness crazed friends? We got you covered! In today's episode, Scott and I talk about our favorite fitness gift ideas for under $50, including:
1. Accumobility Ball
2. Crock Pot/Slower Cooker
3. The Rowing Pad
4. Landmine Attachment (amazon)
5. Foam Roller (amazon)

If you like today's podcast, please subscribe, rate review and share this with your friends!]]>https://api.spreaker.com/episode/20826718Tue, 17 Dec 2019 16:11:41 +0000Sean LeFlochWelcome back! Looking for the perfect gift for your fitness crazed friends? We got you covered! In today's episode, Scott and I talk about our favorite fitness gift ideas for under $50, including: 1. Accumobility Ball 2. Crock Pot/Slower Cooker 3....
Looking for the perfect gift for your fitness crazed friends? We got you covered! In today's episode, Scott and I talk about our favorite fitness gift ideas for under $50, including:
1. Accumobility Ball
2. Crock Pot/Slower Cooker
3. The Rowing Pad
4. Landmine Attachment (amazon)
5. Foam Roller (amazon)

If you like today's podcast, please subscribe, rate review and share this with your friends!]]>1215christmas,fitness,fun,giftideas,health,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-178-overcoming-diet-hurdles-part-2--20607241
In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including:
Having fussy eaters
Eating healthy is too expensive
I don't know how to make food...
All this and more in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/20607241Tue, 10 Dec 2019 11:33:09 +0000Sean LeFlochWelcome back! In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including: Having fussy eaters Eating healthy is too expensive I don't know how to make food... All this and more in...
In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including:
Having fussy eaters
Eating healthy is too expensive
I don't know how to make food...
All this and more in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1309diet,exercise,fitness,health,longevity,nutrition,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-177-overcoming-diet-hurdles-part-1--20568462
In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including:
Not having time to cook
Not being a good cook
And cooking being too expensive.

All this and more in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/20568462Sun, 08 Dec 2019 03:12:40 +0000Sean LeFlochWelcome back! In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including: Not having time to cook Not being a good cook And cooking being too expensive. All this and more in this...
In this episode, Scott and I discuss the major self-imposed hurdles that people have in creating change in their diets, including:
Not having time to cook
Not being a good cook
And cooking being too expensive.

All this and more in this week's episode.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1664crossfit,diet,fitness,health,longevity,nutrition,personaltrainingfalsefullhttps://www.spreaker.com/episode/episode-176-being-the-coach-your-clients-need-with-miguel-aragoncillo--20368848
This week on the podcast, I had an awesome conversation with Miguel Aragoncillo

Miguel is a S&C coach and skill acquisition specialist based out of Boston, MA. He has worked with professional athletes, collegiate level athletes, high school athletes, and even youth athletes. He received his Bachelor’s of Science in Kinesiology in 2010 from Temple University. He has worked with several high level athletes, along with working with athletes to recover, and learn new skill sets all the same.

Likewise, he has worked in several physical therapy locations (as a personal trainer) in order to better blend the care of patients as they recover from injury and/or surgery.

Also, he has presented in several states along with assisting with anatomy continuing education courses all across the United States.

Website:
http://miguelaragoncillo.com/

Instagram:
@miggsybogues
In our conversation, we cover:
-Learning to learn
-Integrating breathing practices into training protocols
-How his coaching is influenced by his background in coaching
-Finding the best way a person learns
-When to end relationships with clients
-Miguel's experience meeting Gary Vee
and much much more!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/20368848Sat, 30 Nov 2019 00:04:51 +0000Sean LeFlochWelcome back! This week on the podcast, I had an awesome conversation with Miguel Aragoncillo Miguel is a S&C coach and skill acquisition specialist based out of Boston, MA. He has worked with professional athletes, collegiate level athletes, high...
This week on the podcast, I had an awesome conversation with Miguel Aragoncillo

Miguel is a S&C coach and skill acquisition specialist based out of Boston, MA. He has worked with professional athletes, collegiate level athletes, high school athletes, and even youth athletes. He received his Bachelor’s of Science in Kinesiology in 2010 from Temple University. He has worked with several high level athletes, along with working with athletes to recover, and learn new skill sets all the same.

Likewise, he has worked in several physical therapy locations (as a personal trainer) in order to better blend the care of patients as they recover from injury and/or surgery.

Also, he has presented in several states along with assisting with anatomy continuing education courses all across the United States.

Website:
http://miguelaragoncillo.com/

Instagram:
@miggsybogues
In our conversation, we cover:
-Learning to learn
-Integrating breathing practices into training protocols
-How his coaching is influenced by his background in coaching
-Finding the best way a person learns
-When to end relationships with clients
-Miguel's experience meeting Gary Vee
and much much more!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>4450coach,coaching,deadlift,fitness,health,longevity,personaltraining,powerlifting,squat,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-175-the-2020-open-finale--20036525
In today's podcast, Scott and I dive into an awesome discussion in regards to calories in and calories out (referencing my podcast with Matty Nagle-Episode 174). Scott fills us in on a specific study that utilizes intermittent calorie restriction found here:
https://www.ncbi.nlm.nih.gov/pubmed/28925405

We finish today's podcast with a quick recap of the final open workout.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/20036525Tue, 19 Nov 2019 19:46:41 +0000Sean LeFlochWelcome back! In today's podcast, Scott and I dive into an awesome discussion in regards to calories in and calories out (referencing my podcast with Matty Nagle-Episode 174). Scott fills us in on a specific study that utilizes intermittent calorie...
In today's podcast, Scott and I dive into an awesome discussion in regards to calories in and calories out (referencing my podcast with Matty Nagle-Episode 174). Scott fills us in on a specific study that utilizes intermittent calorie restriction found here:
https://www.ncbi.nlm.nih.gov/pubmed/28925405

We finish today's podcast with a quick recap of the final open workout.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>3283coaching,crossfit,fitness,health,longevity,nutrition,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-174-evidence-based-nutrition-with-matty-nagle-mnu-certified-nutritionist--20036469
This week, we have a very special guest Matty Nagle. Matty has been in the Health & Fitness industry for over a decade. He has gained a ton of experience having worked in a commercial gym, strength & conditioning gym & coaching clients online. Matty recently became a certified nutritionist through Mac Nutrition Uni & prides himself on getting clients results without any fads, detoxes, cleanses or ridiculously restrictive diets.

We have a great conversation getting down to the nuts and bolts of what most people are doing right and wrong when it comes to nutrition. We cover why people can't lose weight, common misconceptions, and finally first steps to implementing body composition goals.

Matty Nagle is available on IG for any coaching or consulting needs:
@mattynagle


Here is the study that Matt reference in the podcast
https://www.apa.org/monitor/2013/10/hunger

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/20036469Fri, 15 Nov 2019 15:18:54 +0000Sean LeFlochWelcome back!!! This week, we have a very special guest Matty Nagle. Matty has been in the Health & Fitness industry for over a decade. He has gained a ton of experience having worked in a commercial gym, strength & conditioning gym & coaching...
This week, we have a very special guest Matty Nagle. Matty has been in the Health & Fitness industry for over a decade. He has gained a ton of experience having worked in a commercial gym, strength & conditioning gym & coaching clients online. Matty recently became a certified nutritionist through Mac Nutrition Uni & prides himself on getting clients results without any fads, detoxes, cleanses or ridiculously restrictive diets.

We have a great conversation getting down to the nuts and bolts of what most people are doing right and wrong when it comes to nutrition. We cover why people can't lose weight, common misconceptions, and finally first steps to implementing body composition goals.

Matty Nagle is available on IG for any coaching or consulting needs:
@mattynagle


Here is the study that Matt reference in the podcast
https://www.apa.org/monitor/2013/10/hunger

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>3179coaching,crossfit,fit,fitlife,fitness,health,nutrtion,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-173-open-workout-20-4--19907648
In this week's episode, Scott and I wrap up week four of the Crossfit Open. Scott and I share our thoughts on my interview with Becky Rogers. We finish off the podcast giving our predictions for Open Workout 20.5.

If you like today's podcast, please subscribe, rate, review and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/19907648Thu, 07 Nov 2019 15:28:27 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I wrap up week four of the Crossfit Open. Scott and I share our thoughts on my interview with Becky Rogers. We finish off the podcast giving our predictions for Open Workout 20.5. If you like today's...
In this week's episode, Scott and I wrap up week four of the Crossfit Open. Scott and I share our thoughts on my interview with Becky Rogers. We finish off the podcast giving our predictions for Open Workout 20.5.

If you like today's podcast, please subscribe, rate, review and share it with your friends!

See you next time!]]>1790crossfit,endurance,fitness,health,longevity,marathon,running,ultramarathon,wellnessfalsefullhttps://www.spreaker.com/episode/episode-172-training-for-a-world-record-w-ultramarathon-runner-becky-rogers--19848564
We have a special guest on the podcast, Beck Rogers.

Becky Rogers is an ultra-endurance mountain athlete from Seabeck, WA. With numerous 100-200+ mile accomplishments, Becky’s current focus is completing the entire 2650+ mile Pacific Crest Trail at a record pace. When not building training programs, coaching her athletes or training for her World Record attempt, you can find Becky enjoy the outdoor time with her four kids along the Hood Canal.

In today's conversation, we cover Becky's previous race history, considerations for a 50-day straight world record attempt, nutrition, sleep habits for performance, programming for ultramarathon running, and much, much more!

Fitness Technology mentioned in this episode:
https://trainwithmorpheus.com/

If you'd like to get in touch with Becky Rogers for training/programming:
morphconditioning@gmail.com

If you like today's episode, please subscribe, rate, review, and share it with your friends!!!]]>https://api.spreaker.com/episode/19848564Mon, 04 Nov 2019 13:41:42 +0000Sean LeFlochWelcome back! We have a special guest on the podcast, Beck Rogers. Becky Rogers is an ultra-endurance mountain athlete from Seabeck, WA. With numerous 100-200+ mile accomplishments, Becky’s current focus is completing the entire 2650+ mile...
We have a special guest on the podcast, Beck Rogers.

Becky Rogers is an ultra-endurance mountain athlete from Seabeck, WA. With numerous 100-200+ mile accomplishments, Becky’s current focus is completing the entire 2650+ mile Pacific Crest Trail at a record pace. When not building training programs, coaching her athletes or training for her World Record attempt, you can find Becky enjoy the outdoor time with her four kids along the Hood Canal.

In today's conversation, we cover Becky's previous race history, considerations for a 50-day straight world record attempt, nutrition, sleep habits for performance, programming for ultramarathon running, and much, much more!

Fitness Technology mentioned in this episode:
https://trainwithmorpheus.com/

If you'd like to get in touch with Becky Rogers for training/programming:
morphconditioning@gmail.com

If you like today's episode, please subscribe, rate, review, and share it with your friends!!!]]>3303coaching,fitness,health,heartrate,hrv,nutrition,onlinecoaching,racing,running,training,ultramarathon,wellnessfalsefullhttps://www.spreaker.com/episode/episode-171-how-to-train-an-mma-fighter--19748439
In this week's episode, Scott and I wrap up week three of the Crossfit Open. I go on to share my experience working with professional MMA fighter Gregory "The Arubian Assassin" Milliard. We finish off the podcast giving our predictions for Open Workout 20.4.

If you like today's podcast, please subscribe, rate, review and share it with your friends!

See you next time!]]>https://api.spreaker.com/episode/19748439Tue, 29 Oct 2019 11:54:55 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I wrap up week three of the Crossfit Open. I go on to share my experience working with professional MMA fighter Gregory "The Arubian Assassin" Milliard. We finish off the podcast giving our...
In this week's episode, Scott and I wrap up week three of the Crossfit Open. I go on to share my experience working with professional MMA fighter Gregory "The Arubian Assassin" Milliard. We finish off the podcast giving our predictions for Open Workout 20.4.

If you like today's podcast, please subscribe, rate, review and share it with your friends!

See you next time!]]>1513coach,crossfit,fighting,fitness,health,longevity,mma,personaltraining,strengthcoach,wellnessfalsefullhttps://www.spreaker.com/episode/episode-170-open-workout-20-2--19668664
In this episode, Scott and I break down Open Workout 20.2 and how I performed. We also talk about factors that make this workout different for the top men and women. We finish off today's episode with our predictions for Workout 20.3.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/19668664Thu, 24 Oct 2019 13:31:47 +0000Sean LeFlochWelcome back!!! In this episode, Scott and I break down Open Workout 20.2 and how I performed. We also talk about factors that make this workout different for the top men and women. We finish off today's episode with our predictions for Workout...
In this episode, Scott and I break down Open Workout 20.2 and how I performed. We also talk about factors that make this workout different for the top men and women. We finish off today's episode with our predictions for Workout 20.3.

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>4318crossfit,fitness,health,longevity,weightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-169-2-hour-marathon--19522619
In this episode, Scott and discuss the breaking of the 2 hour marathon mark. We then chat about open workout 20.1 and our predictions for open workout 20.2.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/19522619Tue, 15 Oct 2019 19:04:19 +0000Sean LeFlochWelcome back! In this episode, Scott and discuss the breaking of the 2 hour marathon mark. We then chat about open workout 20.1 and our predictions for open workout 20.2. If you like today's podcast, please subscribe, rate, review, and share with...
In this episode, Scott and discuss the breaking of the 2 hour marathon mark. We then chat about open workout 20.1 and our predictions for open workout 20.2.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>4318fitness,health,longevity,running,sports,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-168-lose-weight-and-feel-better-with-the-sleep-coach-nick-lambe--19451324
Today I have the pleasure of speaking with Nick Lambe.

Nick Lambe has been a trainer and coach for the last 7 years. He has always aimed to and prided himself on being different in his approach to working with clients. He is a massage therapist, strength coach, sleep coach and health coach but envisions himself firstly as a healthcare practitioner. He believes exercise and lifestyle interventions can be some of the most powerful medicine, especially proactively for our health. Nick has done certification work in many other aspects of health and wellness such as sleep, nutrition, behavioral psychology, heart rate variability, brain health, stress management and more.

Most notably in these lifestyle interventions, he has taken a deep dive into sleep. He believes that sleep is the foundation for health and well being, despite being often underappreciated and undervalued. So much so that he has formed two side ventures centered around sleep. As “The Online Sleep Coach” he provides all things sleep and sleep education, including 1 on 1 consultations/coaching, group coaching for teams and coaches as well as speaking engagements. He does something similar in person where he resides with “Southwest Florida Sleep Coaching”

1:00 Who is Nick?
1:30 Sleep gets so little attention
2:30 Online Sleep Coach-South Florida Sleep Coach
3:00 Coaching coaches
4:30 Cognitive Behavioral Therapy For Sleep Issues/Insomnia
-How does that work, examples
-Sleep research
5:30 What is CBT?
-Changing your perceptions. They were learned and they can be unlearned
-What are the obstacles?
-Most of what people struggle
7:00 3 Buckets
7:30 Predisposing-Not dealing with stress (1st to attack)
7:45 Precipitating Factors
8:15 Perpetuating Factors
9:00 Coaching not therapy
9:40 Building new habits
1. Cognitive restructuring
2.
12:00 Perpetuating Thoughts
12:30 Getting negative thinking out of the way
-writing things down, talking about it, and instilling more confidence
-
14:00 Sleep issue cycles
15:00 If you are aroused, you are going to have a hard time sleeping
16:00 Assessment process
-getting a detailed medical history
-screening for sleep related disorders
-Subjective measurements
17:45- Can’t fall asleep
-Overactive nervous system or thoughts about sleep
18:20-Falling in line with circadian rhythm
19:45 What perpetuates sleep issues is behavioral issues
21:30 Does your bed become you trigger for wakefulness?
22:00 Adenosine is the trigger for sleep
23:00 We used to be biphasic sleepers
23:00 Caffeine blocks adenosine
25:00 Sleep Hygiene
-The half-life of caffeine is much longer than they think (
25:45 Circadian rhythm drives to sleep, but the quality is dictated by your hygiene
26:40 No sun in the day, Too Much Light in the evening
28:00 10minutes of light in the morning
28:30 Daylight lamps
29:00 Make your lights going down progressive
-50% of lights 2 hours prior to bed
31:00 Prioritization of sleep
-progressive
32:30 Sleep Tracking
31:30 Is sleep affected by diet and exercise?
34:00 Chronotypes
1. Lions (early riser-Type A personalities)
2. Wolves (Night owl-artistic, creative, introverted)
3. Bears (1/2 of the population (mix of the two))
4. Dolphins (They are more predisposed to insomnia)
37:00 Team no sleep?
38:00 if you don’t sleep well it can make you more aggressive
39:00 Step 1 in improving sleep: connect sleep to your goals, that will allow you to start doing the things you need to do
40:00 write down thoughts
41:00 anxiety about sleep
43:00 what you eat and when you eat affects sleep
43:15 Sleep impacts your hormones and metabolism
43:30 Timing of eating is important for sleep quality
47:00 Mindfulness and meditation
47:40 Different winding down practices that you find relaxing and enjoyable
48:00 Journaling before you go to bed and brain dump 30min prior to bed
51:00 Sleep restriction?
53:00 THC for sleep?
55:00 Melatonin and other sleep aides
60:00 Differences in sleep between men and women

If you like today's podcast, please subscribe rate, review, and share with your friends!!!]]>https://api.spreaker.com/episode/19451324Fri, 11 Oct 2019 11:00:20 +0000Sean LeFlochWelcome back, everyone!!! Today I have the pleasure of speaking with Nick Lambe. Nick Lambe has been a trainer and coach for the last 7 years. He has always aimed to and prided himself on being different in his approach to working with clients. He...
Today I have the pleasure of speaking with Nick Lambe.

Nick Lambe has been a trainer and coach for the last 7 years. He has always aimed to and prided himself on being different in his approach to working with clients. He is a massage therapist, strength coach, sleep coach and health coach but envisions himself firstly as a healthcare practitioner. He believes exercise and lifestyle interventions can be some of the most powerful medicine, especially proactively for our health. Nick has done certification work in many other aspects of health and wellness such as sleep, nutrition, behavioral psychology, heart rate variability, brain health, stress management and more.

Most notably in these lifestyle interventions, he has taken a deep dive into sleep. He believes that sleep is the foundation for health and well being, despite being often underappreciated and undervalued. So much so that he has formed two side ventures centered around sleep. As “The Online Sleep Coach” he provides all things sleep and sleep education, including 1 on 1 consultations/coaching, group coaching for teams and coaches as well as speaking engagements. He does something similar in person where he resides with “Southwest Florida Sleep Coaching”

1:00 Who is Nick?
1:30 Sleep gets so little attention
2:30 Online Sleep Coach-South Florida Sleep Coach
3:00 Coaching coaches
4:30 Cognitive Behavioral Therapy For Sleep Issues/Insomnia
-How does that work, examples
-Sleep research
5:30 What is CBT?
-Changing your perceptions. They were learned and they can be unlearned
-What are the obstacles?
-Most of what people struggle
7:00 3 Buckets
7:30 Predisposing-Not dealing with stress (1st to attack)
7:45 Precipitating Factors
8:15 Perpetuating Factors
9:00 Coaching not therapy
9:40 Building new habits
1. Cognitive restructuring
2.
12:00 Perpetuating Thoughts
12:30 Getting negative thinking out of the way
-writing things down, talking about it, and instilling more confidence
-
14:00 Sleep issue cycles
15:00 If you are aroused, you are going to have a hard time sleeping
16:00 Assessment process
-getting a detailed medical history
-screening for sleep related disorders
-Subjective measurements
17:45- Can’t fall asleep
-Overactive nervous system or thoughts about sleep
18:20-Falling in line with circadian rhythm
19:45 What perpetuates sleep issues is behavioral issues
21:30 Does your bed become you trigger for wakefulness?
22:00 Adenosine is the trigger for sleep
23:00 We used to be biphasic sleepers
23:00 Caffeine blocks adenosine
25:00 Sleep Hygiene
-The half-life of caffeine is much longer than they think (
25:45 Circadian rhythm drives to sleep, but the quality is dictated by your hygiene
26:40 No sun in the day, Too Much Light in the evening
28:00 10minutes of light in the morning
28:30 Daylight lamps
29:00 Make your lights going down progressive
-50% of lights 2 hours prior to bed
31:00 Prioritization of sleep
-progressive
32:30 Sleep Tracking
31:30 Is sleep affected by diet and exercise?
34:00 Chronotypes
1. Lions (early riser-Type A personalities)
2. Wolves (Night owl-artistic, creative, introverted)
3. Bears (1/2 of the population (mix of the two))
4. Dolphins (They are more predisposed to insomnia)
37:00 Team no sleep?
38:00 if you don’t sleep well it can make you more aggressive
39:00 Step 1 in improving sleep: connect sleep to your goals, that will allow you to start doing the things you need to do
40:00 write down thoughts
41:00 anxiety about sleep
43:00 what you eat and when you eat affects sleep
43:15 Sleep impacts your hormones and metabolism
43:30 Timing of eating is...]]>4318fitness,health,longevity,sleep,wellnessfalsefullhttps://www.spreaker.com/episode/episode-167-should-you-sign-up-for-the-crossfit-open--19391773
In this week's episode, Scott and I break down why having patience your puppies and children is huge for progress.

We also talk about the 2020 Crossfit Open and why you should be signing up!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>https://api.spreaker.com/episode/19391773Tue, 08 Oct 2019 21:53:42 +0000Sean LeFlochWelcome back!!! In this week's episode, Scott and I break down why having patience your puppies and children is huge for progress. We also talk about the 2020 Crossfit Open and why you should be signing up! If you like today's podcast, please...
In this week's episode, Scott and I break down why having patience your puppies and children is huge for progress.

We also talk about the 2020 Crossfit Open and why you should be signing up!

If you like today's podcast, please subscribe, rate, review, and share it with your friends!]]>1811crossfit,crossfitopen,fitness,health,longevity,strength,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-166-3-alternatives-to-the-bench-press--19324500
In this week's episode, we discuss limitations of the bench press and how the push-up, back on bench glute bridge press, and landmine press might be better options than the barbell bench press.

If you like today's podcast, please subscribe, rate, review, and share this with your friends!]]>https://api.spreaker.com/episode/19324500Wed, 02 Oct 2019 13:53:03 +0000Sean LeFlochWelcome back! In this week's episode, we discuss limitations of the bench press and how the push-up, back on bench glute bridge press, and landmine press might be better options than the barbell bench press. If you like today's podcast, please...
In this week's episode, we discuss limitations of the bench press and how the push-up, back on bench glute bridge press, and landmine press might be better options than the barbell bench press.

If you like today's podcast, please subscribe, rate, review, and share this with your friends!]]>1845benchpress,coaching,crossfit,fitness,health,lift,lifting,longevity,training,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-165-is-the-back-squat-dead--19203312
Welcome Back to the Fitness, Wellness, and Longevity Podcast!

In this week’s podcast, Scott and I explore the limitations of the back squat and 3 exercises that are a better alternative to building leg strength.

If you like today’s episode, please subscribe, rate, review, and share with your friends.]]>https://api.spreaker.com/episode/19203312Tue, 24 Sep 2019 12:00:18 +0000Sean LeFlochEpisode 165: Is the back squat dead? Welcome Back to the Fitness, Wellness, and Longevity Podcast! In this week’s podcast, Scott and I explore the limitations of the back squat and 3 exercises that are a better alternative to building leg strength....
Welcome Back to the Fitness, Wellness, and Longevity Podcast!

In this week’s podcast, Scott and I explore the limitations of the back squat and 3 exercises that are a better alternative to building leg strength.

If you like today’s episode, please subscribe, rate, review, and share with your friends.]]>1852coaching,crossfit,exercise,fitness,health,longevity,squat,wellnessfalsefullhttps://www.spreaker.com/episode/episode-164-getting-your-fitness-classes-stronger--19057393
In this week’s podcast, Scott dives into his trip to the Bioforce Coach Seminar

We go on to talk about how we would coach a group fitness coach on how he/she would start to program for strength.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/19057393Tue, 10 Sep 2019 12:48:44 +0000Sean LeFlochWelcome Back to the Fitness, Wellness, and Longevity Podcast! In this week’s podcast, Scott dives into his trip to the Bioforce Coach Seminar We go on to talk about how we would coach a group fitness coach on how he/she would start to program for...
In this week’s podcast, Scott dives into his trip to the Bioforce Coach Seminar

We go on to talk about how we would coach a group fitness coach on how he/she would start to program for strength.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>1904crossfit,fitness,health,longevity,sleep,wellnessfalsefullhttps://www.spreaker.com/episode/episode-163-the-3-most-overrated-exercises-that-you-are-doing-right-now--18990419
In this week's episode, Scott and I talk continue our discussion about Aerobic Capacity Training.

We then talk about our list of 3 exercises that are most overrated in the gym.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18990419Wed, 04 Sep 2019 00:00:06 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! In this week's episode, Scott and I talk continue our discussion about Aerobic Capacity Training. We then talk about our list of 3 exercises that are most overrated in the gym. If you...
In this week's episode, Scott and I talk continue our discussion about Aerobic Capacity Training.

We then talk about our list of 3 exercises that are most overrated in the gym.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>1937crossfit,exercise,fitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-162-aerobic-capacity-training--18939140
In this week’s episode, Scott and Sean discuss Chris Hinshaw’s Aerobic Capacity Training methodology.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18939140Wed, 28 Aug 2019 15:14:35 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! In this week’s episode, Scott and Sean discuss Chris Hinshaw’s Aerobic Capacity Training methodology. If you like today's podcast, please subscribe, rate, review, and share with your friends!
In this week’s episode, Scott and Sean discuss Chris Hinshaw’s Aerobic Capacity Training methodology.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>1625aerobic,bike,crossfit,fitness,longevity,run,swim,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-161-our-favorite-uses-for-our-favorite-equipment--18870739
In this week's episode, Scott and Sean breakdown our 3 favorite uses for our 3 favorite pieces of training equipment.

Please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18870739Wed, 21 Aug 2019 02:02:57 +0000Sean LeFlochWelcome back! In this week's episode, Scott and Sean breakdown our 3 favorite uses for our 3 favorite pieces of training equipment. Please subscribe, rate, review, and share with your friends!
In this week's episode, Scott and Sean breakdown our 3 favorite uses for our 3 favorite pieces of training equipment.

Please subscribe, rate, review, and share with your friends!]]>1553exercise,fitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-160-yoga-travel-heal-interview-with-stephanie-mckinley--18828672
After ditching a life filled with successes, as measured by social norms, Stephanie McKinley has spent the last 3 years creating deep transformation in her life as well as the lives of others.

Stephanie has dedicated her life to be of service to others. She is an LCSW in FL and VA and has been working in the mental health field for the last 20 years. Her specialty is Trauma Resolution and continues to work with at risk youth. Stephanie began her career as a Life Coach with youth aging out of the Foster Care system in South Florida. She served as the Vice President of Foster Care Services for The Dan Marino Foundation before moving into the field of Addiction and Substance Dependance. Stephanie served as the Clinical Director for two separate facilities helping hundreds of individuals address trauma and other related mental health issues as they began a healing journey to a new life.

Life was good!!! She was successful by all measures, but something was missing. She knew something drastic needed to happen in her life to continue her own healing journey! She began to dream big, to be still and to listen to her own hearts longings. She returned to an early love; yoga! She started to feel things differently and have moments of deep clarity. A knowing developed and she knew exactly what she needed to do. She sold everything she owned, quit her job and packed her 8 year old daughter in the car and they set out for an adventure of a lifetime. They spent 13 months on the road exploring North America and the deepest corners of their own souls!

Stephanie landed in Winchester, VA in August 2017 and currently works as a full-time yoga instructor, PE teacher, life coach and therapist supporting others as they explore and experience their own life’s journey. Stephanie is passionate about creating space for others to start living their best life, free from the bondage of their past.

In today's podcast we cover:
0:00 What does Stephanie do?
2:40 What brought you to be a licensed health counselor?
5:00 How was going through clinical hours and did you do the work on yourself?
7:00 How do you work with your’s or other’s inner monsters?
9:00 Any experiences that you have had or seen?
10:00 Pissed and angry at the world
12:30 Who am I to help others?
15:30 How do you help people without pushing your own personal beliefs onto clients?
15:40 Meet people where they are at
16:30 How can we help others while they are crashing and burning
17:30 Being present to help others without an agenda
18:50 What is presence?
19:30 The power of breath and sensory training
21:30 Glennon Doyle
22:30 The caterpillar
23:15 Robbing people of life experiences
25:00 The art of listening
27:00 Brane Brown-connecting with others
29:00 Why is offering help challenging?
31:00 Are their clinical experiences that have created growth as a therapist?
33:00 Personal experiences that have shaped you as a therapist
35:00 How can you be a better patient?
38:00 Are there particular common threads that you see in successful people?
39:00 How can you become a better partner?
41:00 Getting in touch with how you are feeling?
45:00 How do we get passed the way we feel?
47:00 Getting passed the attachment to depression and chemical signals
50:00 Choosing a new path
53:00 Leaving her old life behind

If you'd like to get in contact with Ms. McKinley:
Instagram:
@yoga.travel.heal

Facebook:
Yoga Travel Heal

Remote therapeutic services
stephaniedmckinley@gmail.com

If you like today's podcast, please subscribe, rate, review, and share with your friends.

See you next time!!!]]>https://api.spreaker.com/episode/18828672Fri, 16 Aug 2019 00:54:56 +0000Sean LeFlochWelcome back!! Today, my guest is Stephanie McKinley. After ditching a life filled with successes, as measured by social norms, Stephanie McKinley has spent the last 3 years creating deep transformation in her life as well as the lives of others....
After ditching a life filled with successes, as measured by social norms, Stephanie McKinley has spent the last 3 years creating deep transformation in her life as well as the lives of others.

Stephanie has dedicated her life to be of service to others. She is an LCSW in FL and VA and has been working in the mental health field for the last 20 years. Her specialty is Trauma Resolution and continues to work with at risk youth. Stephanie began her career as a Life Coach with youth aging out of the Foster Care system in South Florida. She served as the Vice President of Foster Care Services for The Dan Marino Foundation before moving into the field of Addiction and Substance Dependance. Stephanie served as the Clinical Director for two separate facilities helping hundreds of individuals address trauma and other related mental health issues as they began a healing journey to a new life.

Life was good!!! She was successful by all measures, but something was missing. She knew something drastic needed to happen in her life to continue her own healing journey! She began to dream big, to be still and to listen to her own hearts longings. She returned to an early love; yoga! She started to feel things differently and have moments of deep clarity. A knowing developed and she knew exactly what she needed to do. She sold everything she owned, quit her job and packed her 8 year old daughter in the car and they set out for an adventure of a lifetime. They spent 13 months on the road exploring North America and the deepest corners of their own souls!

Stephanie landed in Winchester, VA in August 2017 and currently works as a full-time yoga instructor, PE teacher, life coach and therapist supporting others as they explore and experience their own life’s journey. Stephanie is passionate about creating space for others to start living their best life, free from the bondage of their past.

In today's podcast we cover:
0:00 What does Stephanie do?
2:40 What brought you to be a licensed health counselor?
5:00 How was going through clinical hours and did you do the work on yourself?
7:00 How do you work with your’s or other’s inner monsters?
9:00 Any experiences that you have had or seen?
10:00 Pissed and angry at the world
12:30 Who am I to help others?
15:30 How do you help people without pushing your own personal beliefs onto clients?
15:40 Meet people where they are at
16:30 How can we help others while they are crashing and burning
17:30 Being present to help others without an agenda
18:50 What is presence?
19:30 The power of breath and sensory training
21:30 Glennon Doyle
22:30 The caterpillar
23:15 Robbing people of life experiences
25:00 The art of listening
27:00 Brane Brown-connecting with others
29:00 Why is offering help challenging?
31:00 Are their clinical experiences that have created growth as a therapist?
33:00 Personal experiences that have shaped you as a therapist
35:00 How can you be a better patient?
38:00 Are there particular common threads that you see in successful people?
39:00 How can you become a better partner?
41:00 Getting in touch with how you are feeling?
45:00 How do we get passed the way we feel?
47:00 Getting passed the attachment to depression and chemical signals
50:00 Choosing a new path
53:00 Leaving her old life behind

If you'd like to get in contact with Ms. McKinley:
Instagram:
@yoga.travel.heal

Facebook:
Yoga Travel Heal

Remote therapeutic services
stephaniedmckinley@gmail.com

If you like today's podcast, please subscribe, rate, review, and share with your friends.

See you next time!!!]]>4744falsefullhttps://www.spreaker.com/episode/episode-159-2019-reebok-crossfit-games--18809522
In this week's episode, Scott and Sean breakdown the 2019 Reebok Crossfit Games. Included in the discussion are their thoughts on:
The new format of cuts after the first 4 events
The winners and losers of the Games
Where the Crossfit Games is going from here
...all this and more!

Please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18809522Tue, 13 Aug 2019 20:04:30 +0000Sean LeFlochWelcome back! In this week's episode, Scott and Sean breakdown the 2019 Reebok Crossfit Games. Included in the discussion are their thoughts on: The new format of cuts after the first 4 events The winners and losers of the Games Where the Crossfit...
In this week's episode, Scott and Sean breakdown the 2019 Reebok Crossfit Games. Included in the discussion are their thoughts on:
The new format of cuts after the first 4 events
The winners and losers of the Games
Where the Crossfit Games is going from here
...all this and more!

Please subscribe, rate, review, and share with your friends!]]>2004crossfit,crossfitgames,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-158-the-movement-doctor-interview-with-dr-james-spencer--18769197
Today, I had a special guest Dr. James Spencer. I have first met Dr. Spencer almost a decade ago, and I have tracked the progress of this amazing coach and practitioner. Dr. Spencer specializing in movement assessment, movement correction, and pain alleviation.

We sat down in the Media Zone Studio in Palm Beach Island, Florida and chatted about:
His career as an ATC, Movement Coach, and Chiropractor
What causes pain and how he alleviates it
Movement coaching for horseback riders
Growing his following
HRV for athletes
HRV for horses

If you would like to get in touch with Dr. James Spencer his Instagram handle is @drjamesspencer and his website is drjamesspencer.com.

Please subscribe, rate, review, and share this podcast with your friends!]]>https://api.spreaker.com/episode/18769197Fri, 09 Aug 2019 01:45:58 +0000Sean LeFlochWelcome back to the Fitness, Wellness, Longevity podcast! Today, I had a special guest Dr. James Spencer. I have first met Dr. Spencer almost a decade ago, and I have tracked the progress of this amazing coach and practitioner. Dr. Spencer...
Today, I had a special guest Dr. James Spencer. I have first met Dr. Spencer almost a decade ago, and I have tracked the progress of this amazing coach and practitioner. Dr. Spencer specializing in movement assessment, movement correction, and pain alleviation.

We sat down in the Media Zone Studio in Palm Beach Island, Florida and chatted about:
His career as an ATC, Movement Coach, and Chiropractor
What causes pain and how he alleviates it
Movement coaching for horseback riders
Growing his following
HRV for athletes
HRV for horses

If you would like to get in touch with Dr. James Spencer his Instagram handle is @drjamesspencer and his website is drjamesspencer.com.

Please subscribe, rate, review, and share this podcast with your friends!]]>3601athlete,athletictrainer,chiropractic,chiropractor,fitness,longevity,movement,movementcoach,personaltraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-157-3-must-have-pieces-of-gym-equipment--18740693
In this episode, Scott and I discuss 3 pieces of equipment that are a must-have for every gym.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18740693Tue, 06 Aug 2019 13:32:14 +0000Sean LeFlochWelcome back, everyone! In this episode, Scott and I discuss 3 pieces of equipment that are a must-have for every gym. If you like today's podcast, please subscribe, rate, review, and share with your friends!
In this episode, Scott and I discuss 3 pieces of equipment that are a must-have for every gym.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>1979coaching,crossfit,equipment,fitness,gym,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-156-what-does-visceral-fat-mean-to-our-overall-health--18669207
This week Scott and I talk about:
Scott's epic weekend at a BMX festival
What rules we use for food quality and quantity
Utilizing DEXA scans
What visceral fat means to your overall health

If you like today's podcast, please subscribe, rate, review and share with your friends.

New podcasts come out every Tuesday and Thursday!]]>https://api.spreaker.com/episode/18669207Tue, 30 Jul 2019 12:00:12 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! This week Scott and I talk about: Scott's epic weekend at a BMX festival What rules we use for food quality and quantity Utilizing DEXA scans What visceral fat means to your overall health...
This week Scott and I talk about:
Scott's epic weekend at a BMX festival
What rules we use for food quality and quantity
Utilizing DEXA scans
What visceral fat means to your overall health

If you like today's podcast, please subscribe, rate, review and share with your friends.

New podcasts come out every Tuesday and Thursday!]]>1689coaching,crossfit,diet,exercise,fitness,health,longevity,training,wellbeing,wellnessfalsefullhttps://www.spreaker.com/episode/episode-155-does-crossfit-improve-your-fitness--18639643
This week, I spoke with Scott about setting up a children's fitness program at my gym.
We speak about:
-Does performing Crossfit improve your fitness?
-Does testing your fitness make you less fit?
-How does mindset affect the pain/fatigue paradigm?
...and much, much more!

If you like today's podcast, please subscribe, rate, review, and share with your friends.]]>https://api.spreaker.com/episode/18639643Thu, 25 Jul 2019 15:07:54 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! This week, I spoke with Scott about setting up a children's fitness program at my gym. We speak about: -Does performing Crossfit improve your fitness? -Does testing your fitness make you...
This week, I spoke with Scott about setting up a children's fitness program at my gym.
We speak about:
-Does performing Crossfit improve your fitness?
-Does testing your fitness make you less fit?
-How does mindset affect the pain/fatigue paradigm?
...and much, much more!

If you like today's podcast, please subscribe, rate, review, and share with your friends.]]>1644crossfit,exercise,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-154-betting-on-yourself-interview-with-mike-adler--18584827
This week's guest is Mike Adler. Mike is a goal tender for the Division 1 St. Joe's Hawks Lacrosse. Team. He is an outstanding player who was ranked 3rd in the country in save percentage after his freshman year. The story gets better as his path to Division 1 was shaped by an amazing encounter with a bull shark after his freshman year of high school. Needless to say, Mike is experienced when it comes to overcoming adversity!

Here's what we talked about:
1:30-Getting used to Philadelphia
2:30-Does the weather affect your game?
4:00-Path toward lacrosse career
7:00-A passion for surfing
9:00-Overcoming adversity
10:30-Mental Toughness, “What does it take to break someone”
11:45-Being bit by a shark!
12:45-SHARK ATTACK!
15:35-What were you thinking after it happened
16:30-Does being bit by a shark make you a better goalie?
17:00-Staying present and letting go
18:45-Where does the passion for surfing come from?
20:45-Bringing the surf mindset to the field
21:45-cut out question
23:50-How does your mentor help shape you play?
25:10-Dealing with emotions
25:45-Are goalies crazy?
27:00-4 months off your feet
27:20-Realization that I love lacrosse
28:00-Physical Therapy, is it worth it?
29:57-Was there a tipping point in your recovery?
30:25-Establishing goals for the future
32:45-Betting on yourself
38:00-How to keep your mindset going forward
39:00-20 saves in one game!
41:00-Hold on loosely, but don’t let go
42:30-Preparing for the season
43:00-What does position specific work look like?
43:50-banded resistance work
44:40-Working with shooters
45:45-Growth of lacrosse in Florida
46:00-So many other things to do other than lacrosse
46:45-Does it make it harder in South Florida to progress at a sport?
47:55-Studying finance and real estate
50:00-Lacrosse players handling adversity
50:54-Philli or Lauderdale?
52:00-Lessons for those in South Florida
54:00-Why is this season going to be my best season?

To get in contact with Mike here is his email address: Ma666024@sju.edu

If you guys liked today's podcast, please subscribe, rate and review and be sure to share this with your friends! New episode come out every Tuesday and Thursday! Thanks for listening.]]>https://api.spreaker.com/episode/18584827Thu, 18 Jul 2019 20:53:26 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity podcast! This week's guest is Mike Adler. Mike is a goal tender for the Division 1 St. Joe's Hawks Lacrosse. Team. He is an outstanding player who was ranked 3rd in the country in save percentage...
This week's guest is Mike Adler. Mike is a goal tender for the Division 1 St. Joe's Hawks Lacrosse. Team. He is an outstanding player who was ranked 3rd in the country in save percentage after his freshman year. The story gets better as his path to Division 1 was shaped by an amazing encounter with a bull shark after his freshman year of high school. Needless to say, Mike is experienced when it comes to overcoming adversity!

Here's what we talked about:
1:30-Getting used to Philadelphia
2:30-Does the weather affect your game?
4:00-Path toward lacrosse career
7:00-A passion for surfing
9:00-Overcoming adversity
10:30-Mental Toughness, “What does it take to break someone”
11:45-Being bit by a shark!
12:45-SHARK ATTACK!
15:35-What were you thinking after it happened
16:30-Does being bit by a shark make you a better goalie?
17:00-Staying present and letting go
18:45-Where does the passion for surfing come from?
20:45-Bringing the surf mindset to the field
21:45-cut out question
23:50-How does your mentor help shape you play?
25:10-Dealing with emotions
25:45-Are goalies crazy?
27:00-4 months off your feet
27:20-Realization that I love lacrosse
28:00-Physical Therapy, is it worth it?
29:57-Was there a tipping point in your recovery?
30:25-Establishing goals for the future
32:45-Betting on yourself
38:00-How to keep your mindset going forward
39:00-20 saves in one game!
41:00-Hold on loosely, but don’t let go
42:30-Preparing for the season
43:00-What does position specific work look like?
43:50-banded resistance work
44:40-Working with shooters
45:45-Growth of lacrosse in Florida
46:00-So many other things to do other than lacrosse
46:45-Does it make it harder in South Florida to progress at a sport?
47:55-Studying finance and real estate
50:00-Lacrosse players handling adversity
50:54-Philli or Lauderdale?
52:00-Lessons for those in South Florida
54:00-Why is this season going to be my best season?

To get in contact with Mike here is his email address: Ma666024@sju.edu

If you guys liked today's podcast, please subscribe, rate and review and be sure to share this with your friends! New episode come out every Tuesday and Thursday! Thanks for listening.]]>3323falsefullhttps://www.spreaker.com/episode/episode-153-crossfit-for-kids--18555945
This week, I spoke with Scott about setting up a children's fitness program at my gym.
We speak about:
-when to start the program
-selecting a coach
-exercise selection and other considerations
...and much, much more!

If you like today's podcast, please subscribe, rate, review, and share with your friends.]]>https://api.spreaker.com/episode/18555945Mon, 15 Jul 2019 19:05:11 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! This week, I spoke with Scott about setting up a children's fitness program at my gym. We speak about: -when to start the program -selecting a coach -exercise selection and other...
This week, I spoke with Scott about setting up a children's fitness program at my gym.
We speak about:
-when to start the program
-selecting a coach
-exercise selection and other considerations
...and much, much more!

If you like today's podcast, please subscribe, rate, review, and share with your friends.]]>1640exercise,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-152-extreme-ownership-interview-with-brendan-callahan--18527467
This week, my guest was Brendan Callahan. Brendan is the Head Lacrosse Coach at Dartmouth College. He is also a father of two, former Division 1 lacrosse player, and longtime friend of mine.

In today's conversation we cover:
2:30: Brendan’s intro into coaching
4:30 10,000 hours of practice
8:20: Mike Francis (coaches who were influential)
9:00 Uncle Mike
10:00 Taking the lessons into your own coaching
12:00 How do you make it not about you? (Jacko Willick-Extreme Ownership)
14:00 Acceptance Balancing acceptance with changing what is
15:00 No room for growth in the kids
22:00 how do you convey the messages
27:00 Bill Belicheck
29:30 there is no avoiding uncomfortable situations. You will have to go through the pain
32:00 working on yourself
34:00 enlightened experiences
42:00 How to start pulling kids in the right direction
44:45 Two ways to learn: learn through reason or learn through pain
47:40 Some only learn if something is on the line
52:00 what are you looking for that aren’t on the stat sheets? Winning edge: effort plays, communicating, playing with passion

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18527467Thu, 11 Jul 2019 23:42:13 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity podcast. This week, my guest was Brendan Callahan. Brendan is the Head Lacrosse Coach at Dartmouth College. He is also a father of two, former Division 1 lacrosse player, and longtime friend of...
This week, my guest was Brendan Callahan. Brendan is the Head Lacrosse Coach at Dartmouth College. He is also a father of two, former Division 1 lacrosse player, and longtime friend of mine.

In today's conversation we cover:
2:30: Brendan’s intro into coaching
4:30 10,000 hours of practice
8:20: Mike Francis (coaches who were influential)
9:00 Uncle Mike
10:00 Taking the lessons into your own coaching
12:00 How do you make it not about you? (Jacko Willick-Extreme Ownership)
14:00 Acceptance Balancing acceptance with changing what is
15:00 No room for growth in the kids
22:00 how do you convey the messages
27:00 Bill Belicheck
29:30 there is no avoiding uncomfortable situations. You will have to go through the pain
32:00 working on yourself
34:00 enlightened experiences
42:00 How to start pulling kids in the right direction
44:45 Two ways to learn: learn through reason or learn through pain
47:40 Some only learn if something is on the line
52:00 what are you looking for that aren’t on the stat sheets? Winning edge: effort plays, communicating, playing with passion

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>3686fitness,lacrosse,longevity,meditation,mindfulness,motivation,ownership,wellnessfalsefullhttps://www.spreaker.com/episode/episode-151-does-excelling-in-sport-to-early-hinder-long-term-progress--18502577
In today's episode, Scott and I discuss:
My return from the Cascade Maverik Lacrosse Showcase
What I learned from watching the best in the country compete
We ponder whether or not excelling too early in a sport is beneficial to long term success
My gym renovation
...and much much more!

If you like today's podcast, please subscribe, leave a review, and share with your friends!]]>https://api.spreaker.com/episode/18502577Tue, 09 Jul 2019 15:49:20 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, Scott and I discuss: My return from the Cascade Maverik Lacrosse Showcase What I learned from watching the best in the country compete We ponder whether or not...
In today's episode, Scott and I discuss:
My return from the Cascade Maverik Lacrosse Showcase
What I learned from watching the best in the country compete
We ponder whether or not excelling too early in a sport is beneficial to long term success
My gym renovation
...and much much more!

If you like today's podcast, please subscribe, leave a review, and share with your friends!]]>1647coaching,crossfit,fitness,health,lacrosse,longevity,mindset,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-150-the-future-of-chiropractic-medicine-interview-with-hessam-khatami--18454010
This week my guest was Dr. Hessam Khatami. Dr. Khatami grew up in South Florida and founded Atlantic Grove Chiropractic & Rehabilitation in 2009, a practice he still operates. He serves as a Team Chiropractor for Florida Atlantic University Athletic Department and serves as corporate physician for PepsiCo. At age 16, Dr. Khatami was diagnosed with Hodgkin’s Lymphoma and was blessed to find the head of pediatric oncology at Jackson Memorial Hospital, Dr. Stuart Toledano. Dr. Khatami became passionate about healthcare because of the “teaching approach” Dr. Toledano took while treating him. Dr. Khatami emulates this treatment philosophy and educational approach to patient care today. The motto; “Never stop learning” has lead Dr. Khatami to various post-graduate fellowships and certifications in the areas of functional assessments and treatments. He attended the International Baccalaureate program at Atlantic Community High School. He received his B.S. in Psychology from the University of Florida where he completed the pre-medical program and earned his Chiropractic Doctorate at Texas Chiropractic College in Houston, Texas.
Dr. Khatami’s teaching approach as well as searching for patients’ underlying deficit, whether orthopedic, systemic, or neurological led to the creation of FTX Wellness.

In the conversation we discussed:
What Hessam does from day to day
How Hessam became a Chiropractor
How Hessam started his own clinic
How he treats competitive football players
The stereotypes of chiropractic medicine
How to know if you need to see a practitioner
How to assess fitness athletes
The future of chiropractic medicine
...and much, much more!

If you like today's podcast, please subscribe, rate, and review!]]>https://api.spreaker.com/episode/18454010Wed, 03 Jul 2019 18:43:44 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity podcast! This week my guest was Dr. Hessam Khatami. Dr. Khatami grew up in South Florida and founded Atlantic Grove Chiropractic & Rehabilitation in 2009, a practice he still operates. He serves...
This week my guest was Dr. Hessam Khatami. Dr. Khatami grew up in South Florida and founded Atlantic Grove Chiropractic & Rehabilitation in 2009, a practice he still operates. He serves as a Team Chiropractor for Florida Atlantic University Athletic Department and serves as corporate physician for PepsiCo. At age 16, Dr. Khatami was diagnosed with Hodgkin’s Lymphoma and was blessed to find the head of pediatric oncology at Jackson Memorial Hospital, Dr. Stuart Toledano. Dr. Khatami became passionate about healthcare because of the “teaching approach” Dr. Toledano took while treating him. Dr. Khatami emulates this treatment philosophy and educational approach to patient care today. The motto; “Never stop learning” has lead Dr. Khatami to various post-graduate fellowships and certifications in the areas of functional assessments and treatments. He attended the International Baccalaureate program at Atlantic Community High School. He received his B.S. in Psychology from the University of Florida where he completed the pre-medical program and earned his Chiropractic Doctorate at Texas Chiropractic College in Houston, Texas.
Dr. Khatami’s teaching approach as well as searching for patients’ underlying deficit, whether orthopedic, systemic, or neurological led to the creation of FTX Wellness.

In the conversation we discussed:
What Hessam does from day to day
How Hessam became a Chiropractor
How Hessam started his own clinic
How he treats competitive football players
The stereotypes of chiropractic medicine
How to know if you need to see a practitioner
How to assess fitness athletes
The future of chiropractic medicine
...and much, much more!

If you like today's podcast, please subscribe, rate, and review!]]>3531chiro,chiropractic,chiropractor,crossfit,fitness,ftxwellness,health,jointhefloch,longevity,medicine,wellnessfalsefullhttps://www.spreaker.com/episode/episode-149-maverik-lacrosse-showcase--18378887
In this week's episode, Scott and I talk about:
Sean's travels to the northeast
Coaching at the Maverik Lacrosse Showtime Showcase
Travel workouts
The state of local fitness competitions
...and so much more!

If you like today's podcast, please subscribe, rate, and review.

New episodes premier every Tuesday and Thursday]]>https://api.spreaker.com/episode/18378887Wed, 03 Jul 2019 00:00:20 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I talk about: Sean's travels to the northeast Coaching at the Maverik Lacrosse Showtime Showcase Travel workouts The state of local fitness competitions ...and so much more! If you like today's...
In this week's episode, Scott and I talk about:
Sean's travels to the northeast
Coaching at the Maverik Lacrosse Showtime Showcase
Travel workouts
The state of local fitness competitions
...and so much more!

If you like today's podcast, please subscribe, rate, and review.

New episodes premier every Tuesday and Thursday]]>1649crossfit,diet,fitness,health,lacrosse,longevity,performance,training,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-148-fire-department-chronicles-interview-with-jason-patton--18391439
In this week's episode, I sit down and chat with longtime friend Jason Patton. Jason is the creator of Fire Department Chronicles, VP of Fire Department Coffee, and Founder of Comedy CPR (Patton'd CPR).

We sat down and chatted about:
Starting his hit Instagram/Facebook page
Staying funny without being mean spirited
The FDNY and 9/11
Staying Humble
Giving Back
Charity Work
Safety in the Home
...and much, much more!

If you like today's podcast, please like, comment, and subscribe!

Thanks for listening!!!]]>https://api.spreaker.com/episode/18391439Thu, 27 Jun 2019 12:00:16 +0000Sean LeFlochWelcome Back!!! In this week's episode, I sit down and chat with longtime friend Jason Patton. Jason is the creator of Fire Department Chronicles, VP of Fire Department Coffee, and Founder of Comedy CPR (Patton'd CPR). We sat down and chatted...
In this week's episode, I sit down and chat with longtime friend Jason Patton. Jason is the creator of Fire Department Chronicles, VP of Fire Department Coffee, and Founder of Comedy CPR (Patton'd CPR).

We sat down and chatted about:
Starting his hit Instagram/Facebook page
Staying funny without being mean spirited
The FDNY and 9/11
Staying Humble
Giving Back
Charity Work
Safety in the Home
...and much, much more!

If you like today's podcast, please like, comment, and subscribe!

Thanks for listening!!!]]>3829911,comedy,cpr,fire,firedepartment,firstresponder,fitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-147-unconventional-exercises--18378799
In this week's episode, Scott and I discuss:
Sean's upcoming trip to the Northeast
Working with high-level athletes
Our favorite unconventional exercises
How to implement unconventional exercises in your training program
...and much much more!

If you like today's podcast, please subscribe, rate, and review.]]>https://api.spreaker.com/episode/18378799Tue, 25 Jun 2019 20:45:51 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity podcast. In this week's episode, Scott and I discuss: Sean's upcoming trip to the Northeast Working with high-level athletes Our favorite unconventional exercises How to implement unconventional...
In this week's episode, Scott and I discuss:
Sean's upcoming trip to the Northeast
Working with high-level athletes
Our favorite unconventional exercises
How to implement unconventional exercises in your training program
...and much much more!

If you like today's podcast, please subscribe, rate, and review.]]>1907falsefullhttps://www.spreaker.com/episode/episode-146-fitness-genuis-interview-with-ian-kaplan--18321533
Strap in for a dense, diverse, and informative conversation with Ian Kaplan.

Ian Kaplan is a fitness coach, performance consultant and chiropractic medical student at Keiser University School of Chiropractic Medicine. He has helped a variety of athletes across multiple sports from the youth to the professional level. He has also helped people balance health and fitness priorities to achieve meaningful long term goals. One of his current focuses is working with competitive Crossfit athletes, coaching competitors from the local level to teenage group appearances at Wodapalooza, Granite Games, and the CrossFit Games. He recently took a position as a contributor and research analyst at Hybrid Performance Method.

We spoke about:
Training elite Crossfit Competitors
How to train properly
The role of a coach
Our relationship with pain
and much, much more!

If you like today's podcast, please subscribe, rate, and review!
New interviews come out every Thursday so make sure you subscribe!]]>https://api.spreaker.com/episode/18321533Thu, 20 Jun 2019 12:00:19 +0000Sean LeFlochWelcome back to FWL podcast! Strap in for a dense, diverse, and informative conversation with Ian Kaplan. Ian Kaplan is a fitness coach, performance consultant and chiropractic medical student at Keiser University School of Chiropractic Medicine. He...
Strap in for a dense, diverse, and informative conversation with Ian Kaplan.

Ian Kaplan is a fitness coach, performance consultant and chiropractic medical student at Keiser University School of Chiropractic Medicine. He has helped a variety of athletes across multiple sports from the youth to the professional level. He has also helped people balance health and fitness priorities to achieve meaningful long term goals. One of his current focuses is working with competitive Crossfit athletes, coaching competitors from the local level to teenage group appearances at Wodapalooza, Granite Games, and the CrossFit Games. He recently took a position as a contributor and research analyst at Hybrid Performance Method.

We spoke about:
Training elite Crossfit Competitors
How to train properly
The role of a coach
Our relationship with pain
and much, much more!

If you like today's podcast, please subscribe, rate, and review!
New interviews come out every Thursday so make sure you subscribe!]]>4190chiropractic,crossfit,fitness,health,jointhefloch,kaplanfitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-145-elevation-training--18321310Elevation Training
Fighters in the UFC
Breaking your nose
...and much much more!

If you like today's podcast, please subscribe, rate, and review.]]>https://api.spreaker.com/episode/18321310Wed, 19 Jun 2019 19:53:32 +0000Sean LeFlochIn this week's episode, Scott and I discuss: Elevation Training Fighters in the UFC Breaking your nose ...and much much more! If you like today's podcast, please subscribe, rate, and review.Elevation Training
Fighters in the UFC
Breaking your nose
...and much much more!

If you like today's podcast, please subscribe, rate, and review.]]>1931crossfit,exercise,fitness,health,lifting,longevity,ufc,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-144-fearlessly-authentic-interview-with-chasity-snowden--18260401
Chasity and I talked about:
Mental health
Battling an eating disorder
Strategies for staying level
Not giving up
Nutrition coaching and finding your voice
Being authentic
Warrior camp
Mentors
Defining yourself

If you would like to get a hold of Chasity, you can reach her here:
@Chasitysnowden_fla (Instagram)
Chassnowdennutritioncoach (Facebook)

If you like today's podcast, please subscribe, rate, and review!]]>https://api.spreaker.com/episode/18260401Thu, 13 Jun 2019 13:52:17 +0000Sean LeFlochWelcome back! This week, I sat down with Chasity Snowden. Chasity has a bachelors exercise and health science and is a nutrition coach. She is also a 3x regional (twice team and once individual) and 1x Crossfit Games Competitor (2018 35-39...
Chasity and I talked about:
Mental health
Battling an eating disorder
Strategies for staying level
Not giving up
Nutrition coaching and finding your voice
Being authentic
Warrior camp
Mentors
Defining yourself

If you would like to get a hold of Chasity, you can reach her here:
@Chasitysnowden_fla (Instagram)
Chassnowdennutritioncoach (Facebook)

If you like today's podcast, please subscribe, rate, and review!]]>3985authentic,crossfit,diet,fearless,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-143-long-term-progress-for-clients--18239040
How to Work with Clients for the Long Hall
Creating seasons for programming
PR Deadlifting After 12 years
Developing our own fitness metrics
90-second side plank for back pain
1/2 Bodyweight Goblet Squat for 20 cleans reps
Jumping Abilities
2min Bar Hang Mastery

If you like to today's podcast, please subscribe, rate, and review!

New podcasts are posted Tuesdays and Thursdays!!!]]>https://api.spreaker.com/episode/18239040Wed, 12 Jun 2019 00:00:14 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast! In this episode Scott and I discuss the following: How to Work with Clients for the Long Hall Creating seasons for programming PR Deadlifting After 12 years Developing our own fitness...
How to Work with Clients for the Long Hall
Creating seasons for programming
PR Deadlifting After 12 years
Developing our own fitness metrics
90-second side plank for back pain
1/2 Bodyweight Goblet Squat for 20 cleans reps
Jumping Abilities
2min Bar Hang Mastery

If you like to today's podcast, please subscribe, rate, and review!

New podcasts are posted Tuesdays and Thursdays!!!]]>1454bodyfat,coaching,crossfit,fitness,health,longevity,medicine,programming,training,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-142-becoming-adaptable-interview-with-logan-skees--18196537
Logan Skees is an Entrepreneur, Philanthropist, and United States Marine Corps Infantry Veteran who served during Operation Enduring Freedom in Afghanistan between 2010-2014. Dedicated to service, Logan's patriotic spirit lives on through contribution to his country, local community, and brotherhood of military veterans. His dynamic leadership skills have helped shape several startup ventures around the core Trainerspace brand to include a 501c3 nonprofit organization, The Trainerspace Foundation, a remote fitness coaching platform, CyberFit, and a military centered media channel, Veteran 2.0.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>https://api.spreaker.com/episode/18196537Thu, 06 Jun 2019 22:00:06 +0000Sean LeFlochToday I got to sit down with Logan Skees. Logan Skees is an Entrepreneur, Philanthropist, and United States Marine Corps Infantry Veteran who served during Operation Enduring Freedom in Afghanistan between 2010-2014. Dedicated to service, Logan's...
Logan Skees is an Entrepreneur, Philanthropist, and United States Marine Corps Infantry Veteran who served during Operation Enduring Freedom in Afghanistan between 2010-2014. Dedicated to service, Logan's patriotic spirit lives on through contribution to his country, local community, and brotherhood of military veterans. His dynamic leadership skills have helped shape several startup ventures around the core Trainerspace brand to include a 501c3 nonprofit organization, The Trainerspace Foundation, a remote fitness coaching platform, CyberFit, and a military centered media channel, Veteran 2.0.

If you like today's podcast, please subscribe, rate, review, and share with your friends!]]>3977fitness,health,longevity,marine,marines,patriot,patriots,veteran,wellnessfalsefullhttps://www.spreaker.com/episode/episode-141-crossfit-hq-leaves-facebook--18161881
In this week's episode Scott and I discuss:
Sean recaps his trip to Boulder
Scott’s Final Days in Hawaii
Crossfit getting off Facebook
Crossfit’s wildcard choices for the Crossfit Games

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>https://api.spreaker.com/episode/18161881Tue, 04 Jun 2019 12:00:23 +0000Sean LeFlochWelcome back! In this week's episode Scott and I discuss: Sean recaps his trip to Boulder Scott’s Final Days in Hawaii Crossfit getting off Facebook Crossfit’s wildcard choices for the Crossfit Games If you like today's podcast, please subscribe,...
In this week's episode Scott and I discuss:
Sean recaps his trip to Boulder
Scott’s Final Days in Hawaii
Crossfit getting off Facebook
Crossfit’s wildcard choices for the Crossfit Games

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>1802coaching,crossfit,exercise,fitness,flow,health,longevity,meditation,wellnessfalsefullhttps://www.spreaker.com/episode/episode-140-the-wolf-that-wins-interview-with-jeff-cohen--18101774https://www.amazon.com/Wolf-That-Wins-Journey-Manhood-ebook/dp/B07RWQJ2BB/ref=sr_1_1?keywords=the+wolf+that+wins&qid=1558992614&s=gateway&sr=8-1

Jeff's personal blog can be found at www.JeffLCohen.com.]]>https://api.spreaker.com/episode/18101774Thu, 30 May 2019 11:35:17 +0000Sean LeFlochIn this week's episode, I speak with my longtime client and buddy Jeff L. Cohen. Jeff is a native Floridian, father, professional and businessman who was inspired to create a dialogue and venue devoted to men where they can find value connecting with...https://www.amazon.com/Wolf-That-Wins-Journey-Manhood-ebook/dp/B07RWQJ2BB/ref=sr_1_1?keywords=the+wolf+that+wins&qid=1558992614&s=gateway&sr=8-1

Jeff's personal blog can be found at www.JeffLCohen.com.]]>3852entrepreneur,exercise,fitness,health,interview,jointhefloch,longevity,mentalhealth,mentor,mentorship,mindfulness,shaman,wellnessfalsefullhttps://www.spreaker.com/episode/episode-139-saying-goodbye--18026624
In this week's episode Scott and I discuss:
Scott goes to Hawaii
Scott says goodbye to a member
Fitness in the recovery community
Fitness as a step to recovery
Performance vs. Wellness

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>https://api.spreaker.com/episode/18026624Mon, 27 May 2019 12:00:19 +0000Sean LeFlochWelcome back! In this week's episode Scott and I discuss: Scott goes to Hawaii Scott says goodbye to a member Fitness in the recovery community Fitness as a step to recovery Performance vs. Wellness If you like today's podcast, please subscribe,...
In this week's episode Scott and I discuss:
Scott goes to Hawaii
Scott says goodbye to a member
Fitness in the recovery community
Fitness as a step to recovery
Performance vs. Wellness

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>1652bodybuilding,crossfit,fitness,health,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-138-living-in-gratitude-interview-with-matt-williams--18026968
We talked about many things including:
-Matt's daily rituals
-How we grew up in the same place
-Establishing goals
-Finding balance in your life
-His story with addiction and recovery
-Matt's definition of success
-Finding purpose

Matt Williams is the Founder of FroPro and can be reached at www.gofropro.com

If you like today's podcast please subscribe, rate, and review!]]>https://api.spreaker.com/episode/18026968Thu, 23 May 2019 12:00:19 +0000Sean LeFlochWelcome back! In this week's episode, I sat down with Matt Williams, an entrepreneur, fitness trainer, fitness enthusiast, and motivator. We talked about many things including: -Matt's daily rituals -How we grew up in the same place -Establishing...
We talked about many things including:
-Matt's daily rituals
-How we grew up in the same place
-Establishing goals
-Finding balance in your life
-His story with addiction and recovery
-Matt's definition of success
-Finding purpose

Matt Williams is the Founder of FroPro and can be reached at www.gofropro.com

If you like today's podcast please subscribe, rate, and review!]]>3430addiction,entrepreneur,exercise,fitness,health,recovery,wellnessfalsefullhttps://www.spreaker.com/episode/episode-137-creating-a-superhero--18026597
In this week's episode, Scott and I discuss:
Transforming a client into a superhero
High Training Frequency
Nutrition (boring and functional)
Lifestyle factors (sleep, recovered)
Functional Movements with
Basic Training Program, Just with More Frequency
Creatine loading cycle

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>https://api.spreaker.com/episode/18026597Tue, 21 May 2019 12:00:18 +0000Sean LeFlochWelcome back! In this week's episode, Scott and I discuss: Transforming a client into a superhero High Training Frequency Nutrition (boring and functional) Lifestyle factors (sleep, recovered) Functional Movements with Basic Training Program, Just...
In this week's episode, Scott and I discuss:
Transforming a client into a superhero
High Training Frequency
Nutrition (boring and functional)
Lifestyle factors (sleep, recovered)
Functional Movements with
Basic Training Program, Just with More Frequency
Creatine loading cycle

If you like today's podcast, please subscribe, rate, and review. Enjoy!]]>1479body,crossfit,fitness,functionalfitness,functionaltraining,health,longevity,weights,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-136-addiction-and-recovery-with-michael-herbert--17931868
If you enjoy this podcast, please subscribe, rate, and review. Thanks!]]>https://api.spreaker.com/episode/17931868Thu, 16 May 2019 12:00:15 +0000Sean LeFlochIn this episode, I sit down with Licensed Treatment Therapist Michael Herbert. Michael has over 25 years of experience in the field and has worked with all walks of life. He has his website recoveryguide.net where you can learn more about his...
If you enjoy this podcast, please subscribe, rate, and review. Thanks!]]>3966addiction,fitness,health,longevity,mindfulness,recovery,wellnessfalsefullhttps://www.spreaker.com/episode/episode-135-why-am-i-getting-sick-at-the-end-of-my-training-cycle-conversation-with-scott-and-sean--17869390
If you like this podcast, please subscribe, rate, and review!]]>https://api.spreaker.com/episode/17869390Tue, 14 May 2019 12:00:10 +0000Sean LeFlochIn episode 135, Scott and I talk about why we tend to get sick right after a competition or training cycle. We also go into how we can prevent this from happening through self-awareness and proper training protocols. If you like this podcast, please...
If you like this podcast, please subscribe, rate, and review!]]>1644crossfit,fitness,health,longevity,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-134-how-do-we-bring-change-to-new-clients-conversation-with-scott-and-sean--17851741
Please subscribe, rate and review. Thanks!]]>https://api.spreaker.com/episode/17851741Wed, 08 May 2019 12:00:17 +0000Sean LeFlochIn this week's episode, Scott and I discuss how we start to implement change in new clients. We also dive into intermittent fasting. Please subscribe, rate and review. Thanks!
Please subscribe, rate and review. Thanks!]]>1860crossfit,exericse,fitness,health,longevity,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-133-what-s-it-like-to-be-a-crossfit-games-athlete-interview-w-mayra-brandt--17818292-returning from injury
-her mindset on competing
-competing as a master's athlete
-coaching youth sports
-being a parent of athletes
-her thoughts going into this year's master's qualifier


All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>https://api.spreaker.com/episode/17818292Tue, 07 May 2019 12:00:21 +0000Sean LeFlochIn an interview special, I sit down and chat with 2x Crossfit Games Master's Competitor, Mayra Brandt. We discuss: -returning from injury -her mindset on competing -competing as a master's athlete -coaching youth sports -being a parent of athletes...-returning from injury
-her mindset on competing
-competing as a master's athlete
-coaching youth sports
-being a parent of athletes
-her thoughts going into this year's master's qualifier


All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>2607competition,crossfit,crossfitgames,fitness,gymnastics,longevity,masters,weightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-132-postural-restoration-at-the-master-s-conversation-with-scott-and-sean--17722062
-Postural Restoration at the Master's
-The future of blood sugar testing
-Sean's intermittent fasting experience
-Scott reviews the positives and negatives to I.F.

All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>https://api.spreaker.com/episode/17722062Tue, 23 Apr 2019 13:15:09 +0000Sean LeFlochIn this week's episode, we discuss: -Postural Restoration at the Master's -The future of blood sugar testing -Sean's intermittent fasting experience -Scott reviews the positives and negatives to I.F. All this and more on this week's podcast. Please...
-Postural Restoration at the Master's
-The future of blood sugar testing
-Sean's intermittent fasting experience
-Scott reviews the positives and negatives to I.F.

All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>1817crossfit,diet,fasting,fitness,health,intermittmentfasting,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-131-making-the-leap-conversation-with-scott-and-sean--17579694
-How to get started in the fitness world
-Starting out as a Crossfit Coach and expanding your business
-What would you have changed if you started again
-How do the people around you influence your ability to leap

All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>https://api.spreaker.com/episode/17579694Wed, 10 Apr 2019 12:00:14 +0000Sean LeFlochIn this week's episode, we discuss: -How to get started in the fitness world -Starting out as a Crossfit Coach and expanding your business -What would you have changed if you started again -How do the people around you influence your ability to leap...
-How to get started in the fitness world
-Starting out as a Crossfit Coach and expanding your business
-What would you have changed if you started again
-How do the people around you influence your ability to leap

All this and more on this week's podcast. Please subscribe, rate and review. Thanks!]]>1880crossfit,entrepreneur,fitness,fun,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-130-building-your-business-coversation-with-scott-and-sean--17579653
-Sean celebrates 2 years of owning an affiliate.
-Scott discusses how he selects his coaches and how he trains them to help run his business.
-Compensating employees and keeping them motivated

All this and more on this week's episode. Please subscribe and rate and review.]]>https://api.spreaker.com/episode/17579653Tue, 09 Apr 2019 11:43:58 +0000Sean LeFlochIn this week's episode, we discuss: -Sean celebrates 2 years of owning an affiliate. -Scott discusses how he selects his coaches and how he trains them to help run his business. -Compensating employees and keeping them motivated All this and more on...
-Sean celebrates 2 years of owning an affiliate.
-Scott discusses how he selects his coaches and how he trains them to help run his business.
-Compensating employees and keeping them motivated

All this and more on this week's episode. Please subscribe and rate and review.]]>1626business,crossfit,entrepreneur,fitness,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-129-open-workout-19-5-conversation-with-scott-and-sean--17466327Topics include:
-First impressions on the workout
-Sean's experience completing the workout and what he might have done differently
-Scott's assessments on how to train someone for this workout.
-How you would train someone for workout 19.5 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>https://api.spreaker.com/episode/17466327Thu, 28 Mar 2019 19:11:15 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss Crossfit Games Open Workout 19.5. Topics include: -First impressions on the workout -Sean's experience completing the workout and what he might have done differently -Scott's assessments on how to train...Topics include:
-First impressions on the workout
-Sean's experience completing the workout and what he might have done differently
-Scott's assessments on how to train someone for this workout.
-How you would train someone for workout 19.5 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>1797crossfit,crossfitgames,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-128-open-workout-19-4-conversation-with-scott-and-sean--17363732Topics include:
-First impressions on the workout
-Sean's experience completing the workout and what he might have done differently
-Scott's assessments on how to train someone for this workout.
-How you would train someone for workout 19.4 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>https://api.spreaker.com/episode/17363732Mon, 18 Mar 2019 21:48:04 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss Crossfit Games Open Workout 19.4. Topics include: -First impressions on the workout -Sean's experience completing the workout and what he might have done differently -Scott's assessments on how to train...Topics include:
-First impressions on the workout
-Sean's experience completing the workout and what he might have done differently
-Scott's assessments on how to train someone for this workout.
-How you would train someone for workout 19.4 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>1802falsefullhttps://www.spreaker.com/episode/episode-127-open-workout-19-3-conversation-with-scott-and-sean--17363697Topics include:
-First impressions on the workout
-Sean's experience completing the workout
-Scott's approach to coaching people through the workout
-How you would train someone for workout 19.3 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>https://api.spreaker.com/episode/17363697Mon, 18 Mar 2019 21:42:48 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss Crossfit Games Open Workout 19.3. Topics include: -First impressions on the workout -Sean's experience completing the workout -Scott's approach to coaching people through the workout -How you would train...Topics include:
-First impressions on the workout
-Sean's experience completing the workout
-Scott's approach to coaching people through the workout
-How you would train someone for workout 19.3 if you had 6 months to prepare

All this and more on this week's episode!
If you enjoy the podcast, please consider subscribing. If you are a subscriber, please rate and review the podcast so that we can grow! Thanks!]]>1719crossfit,fitness,health,longevity,mindfulness,mindset,motivation,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-126-open-workout-19-2-conversation-with-scott-and-sean--17304007
If you enjoy the podcast, please consider subscribing. Please rate and review the podcast so we can grow!!! Thanks]]>https://api.spreaker.com/episode/17304007Tue, 12 Mar 2019 22:59:40 +0000Sean LeFlochWelcome back! In this episode, Scott and Sean dive into Open Workout 19.2 (toes to bar, cleans, and double unders) and review how they might train an athlete who is going to see this workout six months from now. If you are looking to improve your...
If you enjoy the podcast, please consider subscribing. Please rate and review the podcast so we can grow!!! Thanks]]>1794crossfit,fitness,health,longevity,olympicweightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-125-open-workout-19-1-conversation-with-scott-and-sean--17151103- sean’s back from belize
- open workout 19.1
- How workout 19.1 is broken down
-HICT to prep for better rowing
- How to train someone for 19.1 if we had 6 months
- What do my legs feel like after forced expiration?
All this and more! If you enjoy the podcast, please consider subscribing. Please rate and review. Thanks!]]>https://api.spreaker.com/episode/17151103Wed, 27 Feb 2019 01:00:22 +0000Sean LeFlochIn Episode 127 of the Fitness Wellness and Longevity Podcast we cover: - sean’s back from belize - open workout 19.1 - How workout 19.1 is broken down -HICT to prep for better rowing - How to train someone for 19.1 if we had 6 months - What do my...- sean’s back from belize
- open workout 19.1
- How workout 19.1 is broken down
-HICT to prep for better rowing
- How to train someone for 19.1 if we had 6 months
- What do my legs feel like after forced expiration?
All this and more! If you enjoy the podcast, please consider subscribing. Please rate and review. Thanks!]]>1815crossfit,crossfitgames,endurance,fitness,health,longevity,stamina,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-124-how-to-approach-your-limiting-beliefs--17151091https://api.spreaker.com/episode/17151091Mon, 25 Feb 2019 19:26:34 +0000Sean LeFlochIn this week's episode, Sean recounts his attempt at running a 6 minute mile. Overall, this podcast is about how we approach our limiting beliefs toward our training. If you like the podcast, please consider subscribing. Please rate and review!1717crossfit,fitness,health,longevity,running,stamina,wellnessfalsefullhttps://www.spreaker.com/episode/episode-123-change-your-habits-change-your-life-conversation-with-scott-and-sean--17014294All this and more!
#
Please subscribe to the podcast (available on all platforms), rate, and review. Thanks for joining the Floch!]]>https://api.spreaker.com/episode/17014294Mon, 11 Feb 2019 19:38:28 +0000Sean LeFlochIn this week's episode, Scott and Sean go over Sean's new fitness and wellness challenge. They go on to talk about the C2 Bike Erg and how it can be used with High Intensity Interval Training. All this and more! # Please subscribe to the podcast...All this and more!
#
Please subscribe to the podcast (available on all platforms), rate, and review. Thanks for joining the Floch!]]>1577challenge,crossfit,exercise,fitness,health,longevity,strength,weightloss,wellnessfalsefullhttps://www.spreaker.com/episode/episode-122-sean-s-new-training-program-conversation-with-scott-and-sean--16961878#
In this week's podcast, Sean discusses the new training programming that he is getting into: Pierre's Elite Performance. Specially, the French Method. Sean goes on to talk about the possibility of going vegan!
#
All this and more on this week's episode.]]>https://api.spreaker.com/episode/16961878Thu, 07 Feb 2019 01:00:03 +0000Sean LeFlochEpisode 122 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's podcast, Sean discusses the new training programming that he is getting into: Pierre's Elite Performance. Specially, the French Method. Sean goes on to talk about...#
In this week's podcast, Sean discusses the new training programming that he is getting into: Pierre's Elite Performance. Specially, the French Method. Sean goes on to talk about the possibility of going vegan!
#
All this and more on this week's episode.]]>1804coaching,crossfit,fitness,longevity,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-121-wodapalooza-recap-and-new-training-programs-conversation-with-scott-and-sean--16961780#
In this week's episode, Scott and Sean recap Wodapalooza 2019. Scott and Sean go on to talk about the templates for their new training programs.

All this and more on this week's episode.]]>https://api.spreaker.com/episode/16961780Wed, 06 Feb 2019 01:58:29 +0000Sean LeFlochEpisode 121 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott and Sean recap Wodapalooza 2019. Scott and Sean go on to talk about the templates for their new training programs. All this and more on this week's...#
In this week's episode, Scott and Sean recap Wodapalooza 2019. Scott and Sean go on to talk about the templates for their new training programs.

All this and more on this week's episode.]]>1818crossfit,deadlift,fitness,longevity,squat,strength,strengthtraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-120-ripped-games-recap-one-arm-chin-conversation-with-scott-and-sean--16711386#
In this week's episode, Scott and Sean discuss the Ripped Games that Sean competed in. Sean describes his purpose for doing the competition, and what he got out of it. They move on to talk about the one arm chin! All this and more on this week's episode.]]>https://api.spreaker.com/episode/16711386Mon, 14 Jan 2019 23:00:18 +0000Sean LeFlochEpisode 120 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott and Sean discuss the Ripped Games that Sean competed in. Sean describes his purpose for doing the competition, and what he got out of it. They move...#
In this week's episode, Scott and Sean discuss the Ripped Games that Sean competed in. Sean describes his purpose for doing the competition, and what he got out of it. They move on to talk about the one arm chin! All this and more on this week's episode.]]>1556coaching,crossfit,fitness,health,longevity,strength,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-119-food-poisoning-for-scott-conversation-wtih-scott-and-sean--16632872#
In this week's episode, Scott discusses his food poisoning over the holiday and his approach on feeling better and adjusting his training. Sean goes on to talk about Shea Pierre's, Pierre's Elite Training and new training methodologies. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>https://api.spreaker.com/episode/16632872Tue, 08 Jan 2019 01:00:09 +0000Sean LeFlochEpisode 119 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott discusses his food poisoning over the holiday and his approach on feeling better and adjusting his training. Sean goes on to talk about Shea...#
In this week's episode, Scott discusses his food poisoning over the holiday and his approach on feeling better and adjusting his training. Sean goes on to talk about Shea Pierre's, Pierre's Elite Training and new training methodologies. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>1921crossfit,fitness,health,longevity,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-118-training-youth-female-athletes-conversation-with-scott-and-sean--16632848#
In this week's episode, Scott and Sean discuss training and coaching considerations for female youth athletes. They go on to talk about how you would approach periodization for maximum performance. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>https://api.spreaker.com/episode/16632848Fri, 04 Jan 2019 23:55:18 +0000Sean LeFlochEpisode 118 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott and Sean discuss training and coaching considerations for female youth athletes. They go on to talk about how you would approach periodization for...#
In this week's episode, Scott and Sean discuss training and coaching considerations for female youth athletes. They go on to talk about how you would approach periodization for maximum performance. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>1260crossfit,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-117-can-matt-fraser-be-beaten-conversation-with-scott-and-sean--16504768#
In this week's episode, Scott and Sean discuss making changes in our lives and home our own mental conditioning can be our best friend or worst enemy. Sean talks about his recent floating experiences. Finally, we talk about the Dubai Fitness Championship and Matt Fraser's dominating performance. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>https://api.spreaker.com/episode/16504768Tue, 18 Dec 2018 00:00:18 +0000Sean LeFlochEpisode 117 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott and Sean discuss making changes in our lives and home our own mental conditioning can be our best friend or worst enemy. Sean talks about his recent...#
In this week's episode, Scott and Sean discuss making changes in our lives and home our own mental conditioning can be our best friend or worst enemy. Sean talks about his recent floating experiences. Finally, we talk about the Dubai Fitness Championship and Matt Fraser's dominating performance. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>1768crossfit,deadlift,fitness,health,longevity,press,squat,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-116-balancing-your-programming-for-your-clients--16441617#
In this week's episode, Scott and Sean discuss their perspectives on pleasing clients versus giving them what they need. They go on to talk about the upcoming Dubai Fitness Championship, the first ever sanctioned Crossfit event outside of the Crossfit Games. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>https://api.spreaker.com/episode/16441617Tue, 11 Dec 2018 14:15:47 +0000Sean LeFlochEpisode 116 of the Fitness, Wellness, and Longevity Podcast is live! # In this week's episode, Scott and Sean discuss their perspectives on pleasing clients versus giving them what they need. They go on to talk about the upcoming Dubai Fitness...#
In this week's episode, Scott and Sean discuss their perspectives on pleasing clients versus giving them what they need. They go on to talk about the upcoming Dubai Fitness Championship, the first ever sanctioned Crossfit event outside of the Crossfit Games. All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!]]>1590crossfit,diet,fitness,longevity,nutrition,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-115-floch-fitness-fix-your-squat-deadlift-and-press-workshop--16374937#
In this week's episode, Sean shares his experience teaching his first workshop including things he would have changed and things that went great. Scott talks about his workshop in the works (pun intended as well). All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!
#
If you are interested in improving lifting technique? I am holding a Fix Your Squat, Deadlift, and Press Seminar @cfdrb on December 1. You won’t want to miss it! The link for sign-up is in my bio.
#
#podcast #crossfit #fitness #delraybeach #jointhefloch]]>https://api.spreaker.com/episode/16374937Tue, 04 Dec 2018 01:00:06 +0000Sean LeFlochEpisode 115 of the Fitness, Wellness, and Longevity Podcast is live! Head over to iTunes to listen now! # In this week's episode, Sean shares his experience teaching his first workshop including things he would have changed and things that went...#
In this week's episode, Sean shares his experience teaching his first workshop including things he would have changed and things that went great. Scott talks about his workshop in the works (pun intended as well). All this and more!!!
#
Have a question would like us to answer on the next podcast? Leave it below in the comments!
#
If you are interested in improving lifting technique? I am holding a Fix Your Squat, Deadlift, and Press Seminar @cfdrb on December 1. You won’t want to miss it! The link for sign-up is in my bio.
#
#podcast #crossfit #fitness #delraybeach #jointhefloch]]>1438coaching,crossfit,deadlift,fitness,functionaltraining,longevity,mindfulness,nutrition,press,squat,wellnessfalsefullhttps://www.spreaker.com/episode/episode-114-fitness-through-the-holidays-conversation-with-scott-and-sean--16315452Sean@crossfitdelraybeach.com!]]>https://api.spreaker.com/episode/16315452Tue, 27 Nov 2018 01:00:22 +0000Sean LeFlochWelcome back to the Fitness, Wellness, and Longevity Podcast!!! This week we talk about fitness and nutrition around the holidays and some strategies to make it easy to get through a tricky time. Please follow and review our podcast! If you have...Sean@crossfitdelraybeach.com!]]>1655crossfit,diet,fitness,health,longevity,nutrition,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/tyler-s-retreat-a-fitness-wellness-and-longevity-podcast-special--16279885
Please review the podcast and subscribe!]]>https://api.spreaker.com/episode/16279885Thu, 22 Nov 2018 01:00:16 +0000Sean LeFlochIn this very special podcast, Sean and Tyler LeFloch (t_flo_fitness) discuss Tyler's retreat to Training Camp for the Soul and his recent awakening. If you are into self improvement, mindfulness, and overall wellness, you are not going to want to...
Please review the podcast and subscribe!]]>4489crossfit,fitness,longevity,meditation,mindfulness,wellnessfalsefullhttps://www.spreaker.com/episode/episode-113-human-matrix-part-deux-conversation-with-scott-and-sean--16241226Sean@crossfitdelraybeach.com!]]>https://api.spreaker.com/episode/16241226Sat, 17 Nov 2018 01:00:10 +0000Sean LeFlochWe are back wrapping up our experiences with the Zac Cupples Human Matrix Seminar. They go on to talk about some of the changes they are seeing in their own training along with what they are seeing within the populations that they coach. Please...Sean@crossfitdelraybeach.com!]]>1577breathing,coaching,crossfit,fitness,longevity,posture,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-112-zac-cupples-human-matrix-seminar-conversation-with-scott-and-sean--16200075Sean@crossfitdelraybeach.com!]]>https://api.spreaker.com/episode/16200075Mon, 12 Nov 2018 18:40:26 +0000Sean LeFlochIn our favorite episode to date, Scott and Sean discuss their experience at the Zac Cupples Human Matrix Seminar at Evolution Healthcare and Fitness in Portland,OR. You are not going to want to miss Scott and Sean's review and stories about this...Sean@crossfitdelraybeach.com!]]>2043breathing,crossfit,fitness,performance,posturefalsefullhttps://www.spreaker.com/episode/episode-111-rogue-invitational-conversation-with-scott-and-sean--16121284https://api.spreaker.com/episode/16121284Sat, 03 Nov 2018 00:00:14 +0000Sean LeFlochIn this week's episode, Scott fills us in on the new K-Box and its applications. They go on to talk about the new Rogue Invitational Crossfit Sanctioned event in May 2019. All this and more in this week's episode. Please subscribe!1716crossfit,fitness,health,longevity,strength,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-110-new-crossfit-games-qualifying-format-conversation-with-scott-and-sean--16097120https://api.spreaker.com/episode/16097120Wed, 31 Oct 2018 01:37:20 +0000Sean LeFlochIn this week's episode, Scott and Sean give a run down of the new qualifying for the Crossfit Games including new sanctioned events and being the fittest in your country. Scott goes on to introduce a brand new piece of training equipment, the K-Box!...1678falsefullhttps://www.spreaker.com/episode/episode-109-powerlifting-nationals-conversation-with-scott-and-sean--16061862https://api.spreaker.com/episode/16061862Fri, 26 Oct 2018 12:48:12 +0000Sean LeFlochIn this week's epsiode, Scott gives a rundown of coaching at the 2018 USPL Raw Nationals. They go on to talk about peaking strategies for weightlifting meets. All this and more in this week's episode. Please subscribe!1672crossfit,fitness,longevity,powerlifting,strength,strong,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-108-10th-anniversary-conversation-with-scott-and-sean--15950388https://api.spreaker.com/episode/15950388Sat, 13 Oct 2018 01:57:01 +0000Sean LeFlochIn this week's epsiode, Sean talks about Crossfit Delray Beach's 10th anniversary of being an affiliate. They go on to talk about selling your services for what they are worth! All this and more in this week's episode. Please subscribe!1767crossfit,fitness,longevity,meditation,mindfulness,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-107-fitbit-and-what-scott-eats-conversation-wtih-scott-and-sean--15890001https://api.spreaker.com/episode/15890001Sat, 06 Oct 2018 00:00:04 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss the use of Fitbits for individuals and potential helpful uses in wellness programs. The fellas go into a discussion about meat centered diets and how Scott has changed things around with his diet over...1877coach,coaching,crossfit,diet,fitbit,fitness,health,longevity,medicine,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-106-remembering-charles-poliquin-conversation-with-scott-and-sean--15835967https://api.spreaker.com/episode/15835967Sat, 29 Sep 2018 01:06:16 +0000Sean LeFlochIn this week's episode, Scott and Sean speak about the life and recent death of Charles Poliquin. They talk about his contributions to the strength and conditioning field, along with some of there stories of Poliquin workouts that they have done in...1851crossfit,fitness,longevity,poliquin,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-105-bioforce-course-conversation-with-scott-and-sean--15778224https://api.spreaker.com/episode/15778224Sat, 22 Sep 2018 00:11:47 +0000Sean LeFlochIn this week's episode, Scott tells us about the BioForce (Joel Jamieson) seminar in Seattle,WA. The fellas taught strategies for keeping member past that magical 100 day mark! All this and more in this week's episode!1690awareness,crossfit,fitness,gym,health,longevity,mindfulness,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-104-sean-s-blood-work-conversation-with-scott-and-sean--15720429https://api.spreaker.com/episode/15720429Sat, 15 Sep 2018 00:00:08 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss Sean's most recent blood work that reveals interesting findings. Congrats to Scott on placing 7th in the world on his most recent online BMX competition! All this and more in this week's episode!1974bloodwork,crossfit,fitness,longevity,meditation,mindfullness,wellnessfalsefullhttps://www.spreaker.com/episode/episode-103-powerlifting-meet-conversation-with-scott-and-sean--15667856https://api.spreaker.com/episode/15667856Sat, 08 Sep 2018 01:00:06 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss some early findings from Sean's magnesium supplementation. The fellas go on to talk about Sean's first powerlifting meet and Scott drops some golden nuggets for first time powerlifting coaches. All this...1700crossfit,fitness,longevity,powerlifting,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-102-magnesium-conversation-with-scott-and-sean--15614825https://api.spreaker.com/episode/15614825Sat, 01 Sep 2018 00:00:07 +0000Sean LeFlochIn this week's episode, Scott gives us an update on the finals of his BMX competition. The fellas go on to talk about the importance of magnesium in the performance of the body, and Sean lets us in on some blood work here recently had done. All this...1616coaching,crossfit,fitness,health,healthy,longevity,strength,strong,supplements,wellnessfalsefullhttps://www.spreaker.com/episode/episode-101-crossfit-health-conversation-with-scott-and-sean--15563701https://api.spreaker.com/episode/15563701Sat, 25 Aug 2018 00:00:06 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss the implications of the new Crossfit Health initiative including what it means for affiliates and athletes. All this and more! Thanks for listening.1916coaching,crossfit,crossfithealth,fitness,health,longevity,wellnessfalsefullhttps://www.spreaker.com/episode/episode-100-nasal-breathing-for-performance-conversation-with-scott-and-sean--15551830https://api.spreaker.com/episode/15551830Thu, 23 Aug 2018 12:00:09 +0000Sean LeFlochIn this week's episode, Sean and Scott continue their discussion about nasal breathing for aerobic training. Sean had some interesting findings with his left nostril that has led him down quite the rabbit hole! All this and more on this week's podcast.1515crossfit,fitness,longevity,strength,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-99-5th-place-at-the-crossfit-games-and-nasal-breathing--15465646https://api.spreaker.com/episode/15465646Sun, 12 Aug 2018 12:00:06 +0000Sean LeFlochIn this week's episode, Sean discusses day 3,4, and 5 at the 2018 Crossfit Games. Scott goes on to explain the nasal breathing protocol that has the potential to change the game for aerobic development. All this and more!!!2096crossfit,crossfitgames,fitness,longevity,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-98-crossfit-games-2018-conversation-with-scott-and-sean--15414933https://api.spreaker.com/episode/15414933Tue, 07 Aug 2018 18:06:01 +0000Sean LeFlochIn this week's episode, Sean breaks down the 2018 Crossfit Games thus far for her Master's Athlete Mayra Brandt. The fellas then talk about the dreaded marathon row that the athletes had to complete. All this and more on this week's podcast!1538crossfit,crossfitgames,fitness,fitwomen,longevity,strength,wellness,womenfalsefullhttps://www.spreaker.com/episode/episode-97-sean-shaves-his-head-and-games-prep-conversation-with-scott-and-sean--15414479https://api.spreaker.com/episode/15414479Fri, 03 Aug 2018 16:59:33 +0000Sean LeFlochIn this week's episode, Sean discusses his decision to shave his head and the emotional/psychological attachments toward it. They go on to talk about the announced workouts thus far, and the field that Sean's athlete Mayra Brandt will be up against....1701competition,crossfit,crossfitgames,fitness,longevity,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-96-camping-and-drug-testing-conversation-with-scott-and-sean--15318264https://api.spreaker.com/episode/15318264Tue, 24 Jul 2018 13:31:32 +0000Sean LeFlochIn this week's episode, Scott shares his stories of camping in the northwest, and Sean spouses his want of exploring Banff. The fellas then go onto talk about the most recent PED developments in the sport of Crossfit. All this and more on this...1856camping,crossfit,fitness,longevity,strengthandconditioning,weighttraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-95-training-a-variety-of-clientele-conversation-with-scott-and-sean--15252559https://api.spreaker.com/episode/15252559Mon, 16 Jul 2018 12:00:06 +0000Sean LeFlochIn this week's episode, Scott shares some wisdom about how he trains post rehab clientele. They then go on to talk about some of things they would change if they started all over again from the beginning of training clients (diets, training...1888crossfit,diet,fitness,gainz,health,longevity,strengthandconditioning,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-94-golden-nuggets-of-group-programming--15216526https://api.spreaker.com/episode/15216526Tue, 10 Jul 2018 12:00:06 +0000Sean LeFlochIn this week's episode, Scott shares some golden nuggets on programming and training small group Crossfit classes. Scott and Sean also discuss what owning and running and Crossfit Box is truly like. All this and more!1905crossfit,diet,fitness,longevity,nutrition,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-93-coaching-youth-athletes-conversation-with-scott-and-sean--15216499https://api.spreaker.com/episode/15216499Mon, 09 Jul 2018 00:43:08 +0000Sean LeFlochIn this week's podcast, Scott and Sean talk about Sean's trip to New York where he worked with some of the greatest high school lacrosse players in the country. Scotty also fills us in on his BMX riding contest. All this and more!1408crossfit,diet,fitness,longevity,nutrition,strengthandconditioning,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-92-recharging-for-gains-conversation-with-scott-and-sean--15110608https://api.spreaker.com/episode/15110608Mon, 25 Jun 2018 12:00:06 +0000Sean LeFlochIn this episode of Conversations, Scott has returned from vacation in Sedona! Sean and Scott chat about the importance of taking time off from training to increase performance.1727coaching,crossfit,fitness,longevity,strengthandconditioning,training,wellnessfalsefullhttps://www.spreaker.com/episode/episode-91-sean-s-crossfit-regionals-experience-conversation-with-scott-and-sean--15012213https://api.spreaker.com/episode/15012213Mon, 11 Jun 2018 12:00:08 +0000Sean LeFlochIn this week's episode of the podcast, Sean discusses his experience coaching his athlete Mayra, at the 2018 Reebok Crossfit Regionals in West Palm Beach,FL.1684crossfit,fitness,gymnastics,health,mindfulness,mindset,pullups,pushups,sports,weightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-90-mayra-competes-at-regionals-conversation-with-scott-and-sean--14937592https://api.spreaker.com/episode/14937592Mon, 04 Jun 2018 12:00:07 +0000Sean LeFlochIn this week's episode, Scott and Sean dive into week 3 of the 2018 Reebok Crossfit Regionals, including Sean's client Mayra's prep for the competition. Enjoy!!!1768crossfit,diet,fitness,longevity,nutrition,strengthtraining,wellnessfalsefullhttps://www.spreaker.com/episode/episode-89-week-2-2018-crossfit-regionals-conversation-with-scott-and-sean--14893393https://api.spreaker.com/episode/14893393Sat, 26 May 2018 23:00:05 +0000Sean LeFlochIn this week's episode, Scott and Sean dive into week 1 of the 2018 Reebok Crossfit Regionals. They go over the top performances and give their thoughts on the events now that they have seen the athletes complete them. Enjoy!!!1588cardio,crossfit,diet,education,fitness,longevity,nike,nutrition,reebok,strengthandconditioning,wellnessfalsefullhttps://www.spreaker.com/episode/episode-88-2018-crossfit-regionals-week-1-conversation-with-scott-and-sean--14847568https://api.spreaker.com/episode/14847568Mon, 21 May 2018 23:00:06 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss day 1 of the 2018 Reebok Crossfit Games. They then go on to talk about Scott's impromptu conversation with Crossfit Founder Greg Glassman. All this and more!!!1672conditioning,crossfit,diet,fitness,longevity,nutrition,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-87-2018-crossfit-regionals-workouts-conversation-with-scott-and-sean--14772376https://api.spreaker.com/episode/14772376Sat, 12 May 2018 00:00:07 +0000Sean LeFlochIn this week's podcast, Sean and Scott review the 6 Crossfit Regionals workouts. They give their thoughts on the new pieces that we have seen before and follow it up with predictions on where athletes might struggle. Scott also reveals a HUGE...1634bmx,crossfit,fitness,longevity,weightlifting,wellness,wodfalsefullhttps://www.spreaker.com/episode/episode-86-high-frequency-training-for-natural-athletes-conversation-with-scott-and-sean--14709373https://api.spreaker.com/episode/14709373Sat, 05 May 2018 00:00:09 +0000Sean LeFlochIn this week's episode, Scott and Sean talk about a new training protocol that Sean is trying out: high frequency training for natural athletes. Scott and Sean go on to discuss the original training programs from Crossfit.com. Enjoy!1878conditioning,crossfit,fitness,health,longevity,strength,weightlifting,wellnessfalsefullhttps://www.spreaker.com/episode/episode-85-masters-qualifier-and-sleep-conversation-with-scott-and-sean--14651479https://api.spreaker.com/episode/14651479Sat, 28 Apr 2018 00:00:09 +0000Sean LeFlochIn this week's episode, Scott and Sean start by discussing Sean's client Mayra making back to the Crossfit Games. They go on to talk about some new Crossfit Regionals events (obstacle handstand walks) and the importance of sleep.1758crossfit,diet,exercise,fitness,health,longevity,nutrition,wellnessfalsefullhttps://www.spreaker.com/episode/episode-84-bodyfat-testing-part-2-conversation-with-scott-and-sean--14589044https://api.spreaker.com/episode/14589044Sat, 21 Apr 2018 00:00:06 +0000Sean LeFlochIn this week's episode, Scott and Sean continue their discussion on bodyfat testing, including varieties of testing (dexa scan and skin fold). They go on to talk about the affects that high intensity training has on individuals and how athletes can...1810bodyfat,crossfit,fitness,health,longevity,nutrition,strength,training,weightloss,weights,wellnessfalsefullhttps://www.spreaker.com/episode/episode-83-bodyfat-testing-is-it-worth-it-conversation-with-scott-and-sean--14544825https://api.spreaker.com/episode/14544825Sun, 15 Apr 2018 18:12:58 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss the efficacy of bodyfat testing. They then go on to discuss possible factors of stubborn weight loss and the effects of stress on weight loss in individuals.1649bodyfat,crossfit,exercise,fitness,health,longevity,nutrition,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-82-your-first-crossfit-experience-conversation-with-scott-and-sean--14475335https://api.spreaker.com/episode/14475335Sat, 07 Apr 2018 00:00:07 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss an unfortunate event of someone passing away after trying their first Crossfit class. They then go on to discuss their own intro classes and how they can improve upon what they do now.1822crossfit,fitness,health,strength,wellnessfalsefullhttps://www.spreaker.com/episode/episode-81-off-season-crossfit-season-conversation-with-scott-and-sean--14426590https://api.spreaker.com/episode/14426590Sat, 31 Mar 2018 15:08:25 +0000Sean LeFlochIn this week's episode, Scott and Sean discuss Sean's 18.5 performance; specifically dealing with a thumb laceration. They then discuss how one might transition into off season training.1776coaching,crossfit,fitness,longevity,nutrition,strength,training,wellnessfalsefull