3 Peaks Strong

3 Peaks Strong

By Mel Smith
Welcome to the 3 Peaks Strong Podcast Join us as we journey connecting the mind, body & spirit, in our community, & beyond.
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WHAT WE'RE LEARNING DURING QUARANTINE EPISODE 41
Join us as we chat about the lessons we are learning during this COVID 19 Quarantine; the good and the not so good. 
29:20
April 21, 2020
TIPS FOR KEEPING THE QUARANTINE 15 OFF - EPISODE 40
Need some tips to help you get things under control during this crazy quarantine crisis? Let's keep that extra weight and stay healthier than ever before!
31:23
April 21, 2020
BECOMING UNBREAKABLE DURING TIMES OF GLOBAL CHAOS - EPISODE 39
We all deal with stress differently, but a global pandemic can truly test every ounce of your being. Join us as we chat about becoming unbreakable during one of the most challenging times of your life. 
35:24
April 14, 2020
THE BIG PICTURE OF NUTRITION - STAYING OUT OF THE NURSING HOME EPISODE 38
Can what you eat really make a difference in the long term? Like when we're older?  Listen as we talk about some interesting statistics on nutrition, demographics, and disease and keeping us healthy over the long term.
32:30
March 5, 2020
CAN A MORNING ROUTINE REALLY MAKE A DIFFERENCE? EPISODE 37
Join us in this episode as we chat about our morning routines and how they can make or break our day and productivity!
25:45
March 3, 2020
HOW TO HAVE A FIT MINDSET IN A CRAZY WORLD! EPISODE 36
Life happens and it isn't always pretty. Here is some perspective to how we get our bearings straight to having a more positive mindset in a crazy world! 
26:17
February 19, 2020
HOW TO MAKE YOURSELF A PRIORITY - EPISODE 35
Do you struggle making yourself a priority in life? Join us today as we dive in deep to give you tips on how to start making a little more focus on helping YOU be a priority!
25:00
February 13, 2020
IS CARROT CAKE A VEGETABLE? (THE 800 GRAM VEGGIE CHALLENGE) EPISODE 34
Today on 3 Peaks Strong Podcast show we dive in deep to talk about real problems we face in our society getting enough healthy food. Listen as we given you some easy tips to add more healthy veggies to your diet without breaking the bank.  
22:29
January 31, 2020
WHAT NUTRITION COACHING ISN'T? EPISODE 33
Ever wonder what a Nutrition Coach does? Or how they can actually help you get where you want to be healthy wise? Join us today as we tackle some important topics in nutrition and lay out a foundation for how YOU can take that first step toward making changes nutritionally. 
31:58
January 15, 2020
CROSSFIT KIDS & CHANGING YOUNG LIVES - EPISODE 32
CrossFit Kids has been so much fun, for not only the youth, but our amazing Coach Melissa Irvine! Join us as we chat with her on her program, and her passion for helping our youth!
11:17
December 18, 2019
REFLECTING 2019 - ESPISODE 31
Have you heard the saying, "You don't know where your going unless you know where you've come?" Or something like that? Today on 3 Peaks Strong we reflect back on 2019, the good and the not so good so we can plan ahead for the new year just around the corner. Join us to learn some valuable tips as we reflect on our own journey's. 
36:49
December 11, 2019
JUST DO IT ANYWAY FRIENDS - EPISODE 30
Do you know your why for doing things? Like why you workout, why you want to be healthy, or why you push through? We all have struggles and stuff that comes up that can sway us from reaching our goals. But without a why that junk can stop us in our tracks. Listen as we talk about some hard truths on "DOING IT ANYWAY", no matter what tries to stop you!
28:24
December 4, 2019
WHY ARE PEOPLE FEARFUL OF JOINING A GYM? EPISODE 29
Whether it's a traditional gym, cycle studio, or a CrossFit facility, we dive in deep to chat about what keeps people from joining a gym? 
27:48
November 13, 2019
OUR BIGGEST STRUGGLES IN CROSSFIT - COACHES GET REAL EPISODE 28
We get real, and transparent sharing some aspects of our journey. Join us as we share our biggest struggles in CrossFit. 
11:35
November 6, 2019
SETTING LIMITS IN LIFE EPISODE 27
Do you struggle to  set limits for yourself? Join us as we chat about limits, how to set them, and when!
19:19
October 30, 2019
WHAT HAPPENS IF YOU FAIL YOUR GOALS? EPISODE 26
Ready for some truth bombs? In this episode, Coach Mel & Coach Nina dig into what truly happens if you FAIL? Take a listen!
19:13
October 23, 2019
TIPS FOR MANAGING TIME - EPISODE 25
Are you getting everything you want done? Do you find yourself saying, "I just don't have time for..." Join us as we talk about time and how to balance and manage it. 
34:38
October 16, 2019
FALL 2019 HAPPENINGS AT 3 PEAKS! EPISODE 24
It's Fall and we've got so many things going on at 3 Peaks! Join Coach Mel & Coach Nina as we chat about what's going on this Fall at 3 Peaks!
16:39
October 9, 2019
HOW DO YOU EAT AROUND WORKOUT? EPISODE 23
Ever wonder if you should or shouldn't eat before a workout? Or maybe what you should eat after?  Helpful tips to help you stay energized before during and after your workouts. 
33:05
September 25, 2019
SO WHAT'S A "STUDENT ATHLETE OF THE MONTH?" EPISODE 22
Ever wonder what a "student athlete of the month" is? Or what we think about when choosing one? Take a listen as we go through our thought process in highlighting our athletes.
12:02
September 18, 2019
TRAVELING SMARTER - EPISODE 21
In need of some tips for how to handle traveling? Whether it's business or fun, our 3 Peaks Strong Podcast this week gives you some useful ideas from mobility, nutrition, and exercise, to help you come back from your trip feeling so much better!
31:11
September 10, 2019
SEPTEMBER PULL-UP CHALLENGE - EPISODE 20
Progress is the name of the game and our September Pull-up Challenge is all about that! Hear more about it! We all have to start somewhere and are a work in progress! Let's get intentional!
10:49
September 4, 2019
OUR FALL NUTRITION CHALLENGE: The Spark that Starts Momentum - EPISODE 19
Registration for our Fall Back to Nutrition Challenge is almost live and we wanted to share some super helpful tips to encourage you on your nutrition journey. This challenge will be the Spark that starts momentum...if you'll let it. 
15:58
August 28, 2019
WHEN IS PERSONAL TRAINING THE BEST ROUTE TO HELP REACH GOALS? - EPISODE 18
So you wanna make strides forward? Need help with something technique based? Need to build a better basis of strength so you can reach goals? Personal Training is a great place to work on YOUR individual needs and goals to help you have a better rate of success long term. 
32:21
August 21, 2019
OVERDOING IT IN ALL AREAS OF LIFE (NOT JUST TRAINING) EPISODE 17
How do you know if you are overdoing it? What's the difference between "overtraining" "overreaching" and "overdoing it"? What steps do we take if we are overdoing it and how to keep moving forward in all aspects of life. 
30:57
August 15, 2019
SETTING S.M.A.R.T. GOALS AND WHY WE NEED THEM - EPISODE 16
Are goals really needed? And how do we make "SMART" goals that will actually help us make progress forward in all aspects of life?
32:39
August 8, 2019
TOP GROCERY STORE TIPS - EPISODE 15
We love simple, doable foods that fit our budget and our taste buds. Learn some of our grocery store top picks and how they can help you in your nutrition!
22:37
July 31, 2019
Knowing Your Why For Working Out EPISODE 14
Why do you work out? It's a solid question that each of us have our own answers for. Unfortunately sometimes we don't take time to really think about our why. We base our reasons on why we work out on what society, past behavior or negative old mindsets have taught us or deem favorable. Join us as we dig deep into the WHY of working out and how it can truly impact your long term health. 
21:29
July 24, 2019
EXPLORING THE ENNEAGRAM WITH MELANIE WIDMER - EPOSIDE 13
It's not just a number or another personality test. It's actually a tool that we can use to look in a little deeper and learn more about ourselves, how we relate to others,  or how we don't. Being aware is key toward growth in any area of our lives and today we talk about some basic concepts to get a feel of what the Enneagram truly is, not just what we "think" it is. Mind, Body, Spirit, we're all about helping the whole person become more whole and grow toward their full potential.  Show Notes: Here are some links to some great resources Melanie discussed today to give you a starting point toward learning more.  Enneagram Institute - Descriptions Sleeping at Last Podcast Enneagram Test The Enneagram Journey Podcast Typology Podcast - Ian Cron Road Back to You - Book  & Link to Podcast
33:36
July 18, 2019
WHAT DOES "LISTEN TO OUR BODIES" REALLY MEAN? EPISODE 12
Coach Nina & Mel break down what it means to listen to your body in fitness.  So many things add to our overall well-being and livelihood whether it's our nutrition, sleep, stress, mobility, hydration and even rest, our bodies are amazing vessels and we need to pay careful attention to them if we are thinking about the longevity. 
38:44
July 10, 2019
NUTRITION MYTHS ADDRESSED EPIOSDE 11
There is so much information out there about nutrition how to's, quick fixes, and big promises. Today we address some common myths and give some grounded feedback on how to approach nutrition to make lasting change that helps you meet your long term objective. 
47:37
July 3, 2019
BEING COMFORTABLE WITH THE UNCOMFORTABLE - EPISODE 10
Growth comes when we leave our comfort zone.  It only takes making the first step to try. Learn more on how to get "comfortable" with being "uncomfortable"
36:19
June 26, 2019
"CREATING" BALANCE - EPISODE 09
Everyone talks about balance, and the struggle in finding it. However, maybe there is a way to "create" balance in your life that can become more impacting on other aspects of life, mind, body & spirit. Join us as we chat through the struggle of balance and where creativity plays a vital role in our lives. 
24:31
June 19, 2019
COACHES QUICK FIRE QUESTIONS (1) EPISODE 8
You have questions? We have answers! Whether they are pertaining to us as individuals or personal opinions on an array of subjects. We dive in to some awesome questions to help you get to know a little more about us and what we think, as well as give you helpful suggestions!
55:10
June 19, 2019
THE DANGER OF COMPARISON EPISODE 07
Comparison is the thief of true joy. Join us as we discuss real life comparison issues and how to regain focus back. to help you succeed. Whether it's a workout, nutrition, relationships, appearances, comparison is all around us. We have some tips to help you focus on you!
42:17
June 12, 2019
WHY NUTRITION IS FOUNDATION FOR US! EPISODE 06
Hear some real thoughts on how Nutrition has played a huge role in how we feel and are able to embrace life.
23:14
June 6, 2019
TIPS FOR SUMMERTIME SUCCESS- Episode 05
How to keep your priorities and goals in check during summertime! Don’t let all your hard work go out the window just because the sun shines.
34:48
May 29, 2019
MEET COACH NINA! LEARN MORE ABOUT HER HEART FOR COACHING & PASSIONS! EPISODE 04
She loves miniature things, and LOVES to help people reach their goals! Join us as we learn more about Coach Nina's fitness journey!
32:25
May 22, 2019
WHAT CAN WE LEARN FROM A BEAST? COACH NINA COMPLETED A SPARTAN BEAST! EPISODE 03
Join us as we get the recap of Coach Nina's journey to the Spartan Beast in Montana! Hear her struggles, challenges, and how she had a life changing experience with her body, but more importantly her mind.  
28:09
May 15, 2019
WHY CROSSFIT? GET TO KNOW COACH MEL! EPISODE 02
Meet Owner and Coach, Mel Smith and hear her story & background in fitness. Hear her heart on why she chose CrossFit and where her passion started. The Journey of MIND, BODY, & SPIRIT begins. 
31:48
May 8, 2019
THE BIG "S" WORD! SO WHAT'S THE BIG DEAL ABOUT "SCALING"? EPISODE 01
Learn about our "April experiment"! Why we did it, what we learned, and how YOU can benefit from changing your mindset when it comes to this 5 letter word that's gotten such a bad wrap. Whether you are a crossfitter, runner, lift weights, or just walk to get your exercise, this mindset can help you big time!
37:47
May 1, 2019
SO WE STARTED A PODCAST! 3 PEAKS STRONG! EPISODE 00
1 loves coffee, the other miniature ponies! 2 Coaches with a passion to see others succeed, change lives, and help our community! What happens when you decide to start a Podcast? Lots of laughter, transparency, and some cool vision for where we want to see this podcast go.
20:19
April 18, 2019