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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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JUST DO IT ANYWAY FRIENDS - EPISODE 30

3 Peaks Strong Dec 04, 2019

00:00
28:25
The Secret to What's Holding You Back From Taking Action!

The Secret to What's Holding You Back From Taking Action!

Are you tired of not moving forward? Wonder why you don't seem to be able to take that next step on something you had vision for? On today's episode of 3 Peaks Strong Podcast, we dive into how we can take action toward those goals, regardless of what they are in health, relationships, life or fitness, and what the root cause of inaction is from!

Feb 23, 202420:56
WHY AM I NOT LOOSING WEIGHT?? Secrets Tips Revealed!

WHY AM I NOT LOOSING WEIGHT?? Secrets Tips Revealed!

Why am I not loosing weight?? It's the question that comes up in our world every day. It's not a one size fits all situation but we have some amazing tips that can help you get on the right track and make LASTING changes!

Feb 18, 202427:54
IT ALWAYS STARTS WITH A THOUGHT: How changing your thoughts can change your life!

IT ALWAYS STARTS WITH A THOUGHT: How changing your thoughts can change your life!

Dive deeper into small steps you can take right now, to make the BIGGEST impact of your life.... It all starts with what you think, and turns into what you believe, which in turn becomes your destiny! Listen to sustainable steps to bring awareness and make the necessary changes to impact your life!

Feb 09, 202419:39
Are You On YOUR OWN Calendar??

Are You On YOUR OWN Calendar??

What does YOUR calendar look like? Is it packed full with work, family, chores, sports schedules?? Do you find yourself ANYWHERE on that schedule? Or do you end up being an after thought? Have a listen today as we dive deeper into the importance of prioritizing YOU!

Feb 02, 202413:26
How to Battle the "ALL OR NOTHING" Mentality!!!

How to Battle the "ALL OR NOTHING" Mentality!!!

It's New Years... The Gyms are full, motivation is high and all is well for healthy habits and living...UNTIL... it's not! New Years Resolutions only last about 2 weeks and as soon as "LIFE" happens, so ends progress. So how does one battle that go hard and then hit the breaks mentality?


In today's podcast we tackle the "All or Nothing Mentality" and give you 3 steps to making long term changes for ANYTHING you're working on!

Jan 26, 202415:28
WHAT WE'RE LEARNING DURING QUARANTINE EPISODE 41

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. 

Apr 21, 202029:20
TIPS FOR KEEPING THE QUARANTINE 15 OFF - EPISODE 40

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!

Apr 21, 202031:23
BECOMING UNBREAKABLE DURING TIMES OF GLOBAL CHAOS - EPISODE 39

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. 

Apr 14, 202035:24
THE BIG PICTURE OF NUTRITION - STAYING OUT OF THE NURSING HOME EPISODE 38

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.

Mar 05, 202032:31
CAN A MORNING ROUTINE REALLY MAKE A DIFFERENCE? EPISODE 37

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!

Mar 03, 202025:45
HOW TO HAVE A FIT MINDSET IN A CRAZY WORLD! EPISODE 36

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! 

Feb 19, 202026:18
HOW TO MAKE YOURSELF A PRIORITY - EPISODE 35

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!

Feb 13, 202025:00
IS CARROT CAKE A VEGETABLE? (THE 800 GRAM VEGGIE CHALLENGE) EPISODE 34

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.  

Jan 31, 202022:30
WHAT NUTRITION COACHING ISN'T? EPISODE 33

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. 

Jan 15, 202031:59
CROSSFIT KIDS & CHANGING YOUNG LIVES - EPISODE 32

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!

Dec 18, 201911:18
REFLECTING 2019 - ESPISODE 31

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. 

Dec 11, 201936:50
JUST DO IT ANYWAY FRIENDS - EPISODE 30

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!

Dec 04, 201928:25
WHY ARE PEOPLE FEARFUL OF JOINING A GYM? EPISODE 29

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? 

Nov 13, 201927:48
OUR BIGGEST STRUGGLES IN CROSSFIT - COACHES GET REAL EPISODE 28

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. 

Nov 06, 201911:36
SETTING LIMITS IN LIFE EPISODE 27

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!

Oct 30, 201919:19
WHAT HAPPENS IF YOU FAIL YOUR GOALS? EPISODE 26

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!

Oct 23, 201919:14
TIPS FOR MANAGING TIME - EPISODE 25

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. 

Oct 16, 201934:38
FALL 2019 HAPPENINGS AT 3 PEAKS! EPISODE 24

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!

Oct 09, 201916:39
HOW DO YOU EAT AROUND WORKOUT? EPISODE 23

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. 

Sep 25, 201933:05
SO WHAT'S A "STUDENT ATHLETE OF THE MONTH?" EPISODE 22

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.

Sep 18, 201912:02
TRAVELING SMARTER - EPISODE 21

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!


Sep 10, 201931:11
SEPTEMBER PULL-UP CHALLENGE - EPISODE 20

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!

Sep 04, 201910:50
OUR FALL NUTRITION CHALLENGE: The Spark that Starts Momentum - EPISODE 19

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. 

Aug 28, 201915:59
WHEN IS PERSONAL TRAINING THE BEST ROUTE TO HELP REACH GOALS? - EPISODE 18

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. 

Aug 21, 201932:21
OVERDOING IT IN ALL AREAS OF LIFE (NOT JUST TRAINING) EPISODE 17

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. 

Aug 15, 201930:58
SETTING S.M.A.R.T. GOALS AND WHY WE NEED THEM - EPISODE 16

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?

Aug 08, 201932:39
TOP GROCERY STORE TIPS - EPISODE 15

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!

Jul 31, 201922:38
Knowing Your Why For Working Out EPISODE 14

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. 

Jul 24, 201921:30
EXPLORING THE ENNEAGRAM WITH MELANIE WIDMER - EPOSIDE 13
Jul 18, 201933:37
WHAT DOES "LISTEN TO OUR BODIES" REALLY MEAN? EPISODE 12

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. 

Jul 10, 201938:44
NUTRITION MYTHS ADDRESSED EPIOSDE 11

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. 

Jul 03, 201947:38
BEING COMFORTABLE WITH THE UNCOMFORTABLE - EPISODE 10

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"

Jun 26, 201936:20
"CREATING" BALANCE - EPISODE 09

"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. 

Jun 19, 201924:32
COACHES QUICK FIRE QUESTIONS (1) EPISODE 8

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!

Jun 19, 201955:11
THE DANGER OF COMPARISON EPISODE 07

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!

Jun 12, 201942:17
WHY NUTRITION IS FOUNDATION FOR US! EPISODE 06

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.
Jun 06, 201923:14
TIPS FOR SUMMERTIME SUCCESS- Episode 05

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.
May 29, 201934:48
MEET COACH NINA! LEARN MORE ABOUT HER HEART FOR COACHING & PASSIONS! EPISODE 04

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!

May 22, 201932:26
WHAT CAN WE LEARN FROM A BEAST? COACH NINA COMPLETED A SPARTAN BEAST! EPISODE 03

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.  

May 15, 201928:09
WHY CROSSFIT? GET TO KNOW COACH MEL! EPISODE 02

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. 

May 08, 201931:48
THE BIG "S" WORD! SO WHAT'S THE BIG DEAL ABOUT "SCALING"? EPISODE 01

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!

May 01, 201937:47
SO WE STARTED A PODCAST! 3 PEAKS STRONG! EPISODE 00

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.

Apr 18, 201920:20