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Friendship Fitness

Friendship Fitness

By Friendship Fitness
Welcome to the Friendship community. We build high performers through working on optimizing physical and mental health.
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Currently playing episode

Episode 81: Finding the Right Path Out of Downward Spirals

Friendship Fitness

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Episode 122: The Mental Development Framework
In this episode we lay out a Beginner, intermediate and advanced goal system & resources to guide us in our own mental development.  To see more on the pyramid go here: https://friendshipfitness.com/blog/the-success-pyramid-all-episodes/
42:51
September 27, 2020
Episode 121: What Are The Important Things to Track and All Things Wearables in Fitness
Today we discuss tracking what really matters with our health and fitness!  https://friendshipfitness.com/
50:34
September 20, 2020
Episode 120: How to Create Family Alignment in Health & Fitness -- The Friendship Show Episode 02
In today's show we discuss Youth and Family Health & Fitness.  Friendship Fitness & Nutrition https://friendshipfitness.com
45:15
September 13, 2020
Episode 119: Using Vacations for Development and Improvement
Today we discuss the question: How can we use a Vacation to return to our regular lives with less stress, better mental acuity and a more positive outlook on the future?
29:12
September 6, 2020
Episode 118: Nutrition Team Part 2 - Shelby Strain & Andy Arra
In this episode we introduce the other half of our Nutrition Team - Shelby Strain and Andy Arra
51:55
August 27, 2020
Episode 117: Nutrition Team Part 1 - Emily Carlson and Kayleigh Caito
In this episode we begin our introductions to the Friendship Nutrition Team! https://friendshipfitness.com/get-started/
36:57
August 24, 2020
Episode 116: Hold the Standard; Being Better to Accomplish Great Things
In this episode we discuss the in's and out's of developing an ethos for yourself and those around you of holding a high standard. I discuss why I believe now, more than ever, this is of paramount importance. 
36:33
August 10, 2020
Episode 115: Relationships & Engaging with Friends for Health
In this episode we discuss how impactful relationships can be on our health and well-being!
30:25
August 7, 2020
Episode 114: The Importance of De-Loading and De-Stressing
This episode of the Friendship podcast discusses the all important Deload week in training. We discuss what training is, Meso-Macro-Micro cycles and how we can think about them, and things we can do on deload weeks!
47:51
August 3, 2020
Episode 113: SCC with Tendekai Benn Mudzinganyama
In this episode of the Sunday Coffee Chat series, we sit down with the Owner of Xnox Performance who has started coaching athletes out of Friendship Lewis Center.  Check out Benn's Podcast here: https://podcasts.apple.com/us/podcast/hard-xnox-podcast/id1493089851
1:47:16
July 26, 2020
Episode 112: Developing Co-Committed Relationships [Explicit]
In this episode we discuss developing Co-Committed relationships and evaluating our inner circle to see if they're supporting our goals and holding us accountable. We also discuss developing honest conversations and why we might tend to avoid those, or how we might even be causing that to be a negative habit of our kids. Co-Dependency is a struggle we all come face to face with over the years, recognizing it is a key to stopping downward spirals and bad relationships.  Link to "Conscious Loving": https://amzn.to/30zCTBD
30:28
July 22, 2020
Episode 111: Your Ability to Change Will Define Who You Become
In this episode we discuss why your ability to change will limit your future abilities and development. Those who are fearful of change will always be severely limited in their potential, whereas those who openly invite and accept change and development will have limitless potential.  In the second part we discuss how the fitness industry is choosing to change in the wrong direction, capitulating to a low standard that let's consumers off the hook. The basis for this discussion is from this article: http://www.deucegym.com/dabble-how-the-fitness-industry-fails-gets-rich-doing-it/?fbclid=IwAR0E6-AmGaIGRGhWNZywDRQfKDa8SJyuW8sKL2rEYbMLnl7aEC4hVsx4rGQ
40:30
July 10, 2020
Episode 110: 5 Ancillary Health Habits of the Ultra Healthy
In this episode we discuss the following topics on how to get into the corners of health where you can still get 1% better! Add them up, and they pack a punch: 1. Sauna: https://wellnessmama.com/26269/sauna-benefits/ https://thesource.lifetime.life/health/sauna/ 2. Contrast Baths & Cold Showers: https://www.artofmanliness.com/articles/cold-shower-benefits/ https://www.youtube.com/watch?v=qxz8QNqrzwY Tony Robbins 3.  Breathing: Guided Wim Hof 4. Feet: Kids Shoes Info Athletes don't wear flip flops 5. Circadian Rhythm: https://www.psychologytoday.com/us/blog/the-athletes-way/201306/circadian-rhythms-linked-aging-and-well-being
39:21
July 6, 2020
Episode 109: Curing Our Dopamine Addictions & Finding Happiness
In this episode we discuss dopamine addiction, dopamine overload and how being out of balance guarantees that we end up unhappy, unfulfilled and searching for dopamine hits wherever we can get them. This podcast comes as a request on a deeper dive into social media and cell phones as a source of unhappiness.  https://www.goodtherapy.org/blog/psychpedia/dopamine Dopamine, Smartphones & You: A battle for your time Some different pieces in food for thought: https://youtu.be/LH5xsQSNWsc?t=393 https://www.youtube.com/watch?v=pRCzZp1J0v0
37:31
June 26, 2020
Episode 108: Sunday Coffee Chat w/ Ryan & Amanda - All Things Individual Design Discussion!
In this episode we discuss the Friendship Individual Design Program, and how it will allow us to expand our reach and help more family, friends and clients in the Friendship Network.  Coach Ryan Heastings and Coach Amanda Danko join Jeff to discuss the history, and merits behind this type of training! More info from the episode: Friendship GO OPEX Active Life Ryan's Contact info: ryan@friendshipfitness.com Amanda's Contact info: amanda@friendshipfitness.com
1:29:45
June 21, 2020
Episode 107: Developing Your Training Ethos
 In this episode we discuss how to develop your own individual training ethos and why this important. We use the following framework: 1. Create your Long Term Vision of yourself, your family and your life.  2. Intermediate Goal 3. Short term focus 4. Auxiliary things to focus on 5. What do I need to fix? 6. Creating a daily & weekly layout based on this information.  7. Who is going to hold me accountable to this layout? Stillness is the Key: https://amzn.to/3e9yjzN Berries & Greens Superfoods for Smoothies Collagen Protein for Smoothies Smoothie Recipe: "The Vege Smoothie": 1 Large Handful Kale 1 Large Handful Spinach 1 Smaller Handful Supergreens (Costco) 6-8 Baby Carrots 10-20 Green Grapes 1 Medium Banana (or half large) 1 handful frozen pineapple 1 handful frozen berry mix 2 Scoops Collagen Protein 2 Scoops Berries & Greens Superfoods 3oz water Blend aggressively (Typically makes (2) 24oz smoothies) If you would like to support this podcast please go here: https://anchor.fm/friendship/support Similar Episodes: Episode 97: Finding Your Appropriate Level of Difficulty Episode 81: Finding the Right Path Out of Downward Spirals
41:29
June 16, 2020
Episode 106: What Does it Mean to Be A Friendshipper?
In this episode we discuss why Friendship moved away from the CrossFit brand and wanted to create it's own brand. One of love, support and inclusivity -- We talk through the struggles of the CrossFit brand over the years, Greg Glassman as CEO, and other affiliate issues.  We also discuss what we believe it means to be a "Friendshipper".  Related Episodes:  Episode 94: Quit Sprinting In The Hamster Wheel, There's A Better Way Episode 91: State of Friendship 5.0
33:43
June 8, 2020
Episode 105: Be a Good Person
This episode talks about the importance of working on yourself and holding others accountable. 
29:26
June 3, 2020
Episode 104: Post-COVID Restart
Let's get some Momentum Back!
18:02
June 1, 2020
Episode 103: Get Offensive
Time to start looking at the opportunities present in this event, and how you can use your pain points to figure out what you could've done better!
40:12
April 17, 2020
Episode 102: Testing Your Habits & Establishing New Ones
In this episode we discuss how you can utilize this time to re-evaluate and test your habits, as well as how you can begin to fall in love with some new habits to carry forward!
46:05
March 27, 2020
Episode 101: Avoid the Comfort, Be a Victor, Not a Victim
In this episode we discuss the common thought processes that will go around over the next few weeks. Disengaged people, not helping our community will become a drag on everyone. We have to think about being leaders, we have to think about engaging and getting involved to help and we have to think about our own households best opportunity to come out of this on an upward trend. 
26:01
March 13, 2020
Episode 100: My Top 5 Takeaways from 100 Episodes & 10-Years in Owning a Gym
This episode is a deep dive into the things I've learned over the past 100 episodes of self-reflections and growth!
59:57
March 5, 2020
Sunday Coffee Chats: Sarah Parrett - Pregnancy, Cancer & Community
This is a Sunday Coffee Chat with Sarah Kersey Parrett!
1:48:25
March 3, 2020
Sunday Coffee Chats: Bobby Srivastava - A Podcast About Nothing
This podcast is a wide ranging conversation with Bobby Srivastava!
2:20:28
February 24, 2020
Episode 98: Having A Bigger Butt Shall Set You Free
In this episode we challenge some assumptions and beliefs surrounding weightloss, and our identities with fitness, health and life! https://friendshipfitness.com/podcast
23:41
February 14, 2020
Episode 97: Finding Your Appropriate Level of Difficulty
In this episode we discuss how we set ourselves and our kids back by having a mentality of "harder is better" from an early age. Whether it is moving your kids up in sports, or academically into higher level courses, or wanting ultra-challenging workouts or diets, we are becoming designed to want/desire things that simply aren't appropriate for our long term development. It's not what's best for us, and it is freeing to release yourself from it.  Range Book: https://amzn.to/2H47CxC
42:31
February 7, 2020
Episode 96: Internal vs. External Motivators
This episode discusses how we can drive more internal motivation into our lives, how external motivators should be used, and when external motivators are not good for us.  Link to Indistractable Book: https://amzn.to/2Sjkm8F Link to Indistractable Podcast:  https://www.artofmanliness.com/articles/podcast-553-how-to-become-indistractable/
47:41
February 5, 2020
Episode 95: Your Response As An Individual Is More Important If You're a Part of a Team
In this episode we discuss how your choices and responses as an individual effect the teams you're a part of. People's language & mentality tends to be selfishly focused, we have a bias that way and it takes hard work to develop a response structure that puts the team first. You have to practice the little reps when you can, so when the big reps come, you're ready. 
32:44
January 29, 2020
Episode 94: Quit Sprinting In The Hamster Wheel, There's A Better Way
This episode is a deeper dive into the Friendship Pyramid and how we choose to spend our time. We need to accumulate the correct balance in the pyramid, otherwise we'll be out of balance and end up injured, burned out or not looking/feeling great. These are all things that are major issues in our community and all fitness communities. It's a vicious cycle we have to find our way out of. 
31:41
January 23, 2020
Episode 93: Training Your Choices & Mindset When Times Are Good
In this episode we talk about the necessity to train your mindset, your choices, your habits and your self talk when things are going well, so that you're prepared when things don't go your way and life piles on. I can tell you definitively, that I would not have handled the previous two weeks well at all 5 years ago. I credit the team of people surrounding me who have made me want to develop myself, the community who listens to this podcast and everyone else involved in my life. 
38:39
January 14, 2020
Episode 92: 2020, LET'S GO!
In this episode we discuss how I set goals for 2020, and how we need to find the "One Thing" that we can focus on to make everything else in our lives easier or unnecessary! 
40:45
January 1, 2020
Episode 91: State of Friendship 5.0
This episode is a recording of a live event Jeff did to update the Friendship community on upcoming improvements and events at Friendship Fitness & Nutrition in Lewis Center & Dublin.  Slide available here: https://docs.google.com/presentation/d/16zGf_oTBD-FQ6ru-_JgJSqpt_ma8MOmbh5DOco656eA/edit?usp=sharing
1:04:32
December 14, 2019
Episode 90: Abundance Mindset & Being a Top 10%'er
This episode discusses how and why an Abundance Mindset is paramount to the success in your life. How your 20sq/ft of influence will define your happiness & fulfillment through the people you bring up with you.  Friendship Fitness & Nutrition
40:52
December 10, 2019
Episode 89: Don't be a Slave!
This episode discusses freedom of thought & choice, and how we can quickly become brainwashed by using the wrong language throughout in our relationships and in our lives to guide choice. 
28:32
November 28, 2019
Episode 88: All Things Sleep Episode!
In this episode we discuss ALL things sleep & recovery around sleep! 
57:55
November 19, 2019
Episode 87: Habits & System Simplicity Over Motivation
In this podcast we discuss how we need to set a goal of creating reliable & simple systems so that we can develop long-term habits and NOT have to rely on motivation to be successful. Working diligently to improve and simplify your process for success should be your main goal.  https://friendshipfitness.com/
49:11
November 13, 2019
Episode 86: Control Your Attention -> Control Your Response
This episode discusses the importance of what we give our attention to, and how that effects our subconscious negativity bias. Spending time around the wrong people, watching/listening/reading the wrong things will do nothing but push us further down the road of self destruction, gossip, negativity & depression -- so it is essential that we focus and are intentional with the things we give our attention to.  Friendship Fitness & Nutrition
37:37
November 5, 2019
Episode 85: Dealing With Seasonal Depression & The Holidays!
This episode discusses a common trap that Ohioans and Midwesterners fall into...Seasonal Depression. We discuss ways to pre-frame your mindset, properly set expectations, look at things as an opportunity to test your habits, settling on vacations and listing the positives of where you live. For me, Winter is my favorite season and I share some of the reasons why I love it so much, I hope it helps you develop a better mindset going into this year!  Friendship Fitness & Nutrition
34:18
October 31, 2019
Episode 84: Relentless Pursuit & Big Announcement!
This episode dives into how we must make decisions at every fork in the road or line in the sand on whether we want to continue to pursue a loftier goal, or the next level. And if we DO make that decision, you must pursue the next level with an aggressiveness & relentlessness you've never had before.  Friendship Fitness & Nutrition
35:07
October 22, 2019
Episode 83: Understanding Stress & How to Counter-act it
In this episode we discuss cortisol & stress and the psychological / human response to it. We look into why things stress us out, and then map out a clear plan and understanding of how we can fix those issues to have a better, less stressful future!  Friendship Fitness https://friendshipfitness.com/
50:01
October 9, 2019
Sunday Coffee Chats: Sean Suttle
This coffee chat is a conversation between Sean Suttle and Jeff Binek going over Sean's journey in health and fitness, his views on parenting, owning a business and sports!
1:35:51
October 6, 2019
Episode 82: The 12th Step
This episode discusses the 12th Step, how we can get there and what that means in terms of personal impact. Is helping someone else along the journey of their own mental and physical development our highest calling? How many people can we truly impact? How does our own development impact the development of those we aim to mentor? And what does caring and empathy truly look like during mentorship? Friendship Fitness & Nutrition
34:31
September 24, 2019
Episode 81: Finding the Right Path Out of Downward Spirals
In this podcast we'll discuss how the educational pursuits our society puts pressure on us to complete, and the ensuing professional careers from that pursuit can often lead us into a downward spiral that we feel trapped in. We also discuss that getting out of that downward spiral to a place of professional happiness, developing a sense of purpose and creating an upward spiral in our professional life can take some serious work and guidance.  This topic is a huge passion of mine, and I look forward to continuing this discussion. 
43:52
September 19, 2019
Episode 80: The Friendship Pyramid Part 6 - Community & Support
This episode is the final discussion on the Friendship Pyramid (Found at friendshipfitness.com ) based around community and support. We discuss why it is integral to have people in your life who challenge you, hold you accountable and support you when you're struggling. Without this our chances of success are slim to none, because our default is always to go back to things that are comfortable and convenient. Once we achieve success in our health and happiness, it is imperative that we support and assist others in challenging their way of thinking and being, that is how we have created such a strong community at Friendship. 
49:42
September 17, 2019
Episode 79: The Friendship Pyramid Part 5 - Sport
In this episode of the Friendship Podcast we discuss the 5th stage of the pyramid: Sport. We discuss the mindset of intensity and competition and how often it is misunderstood much to the detriment of the athlete's development. 
40:34
September 12, 2019
Episode 78: Achieving Your Potential
We are constantly faced with decisions and challenges. The severity of those challenges are defined by how much you are living up to your potential. If you face hard, tough choices every day, you are likely very evolved in achieving your potential. If you're still stuck dealing with (or avoiding) more simple decisions, then you have a ways to go to achieve your potential. This discussion helps us refocus on being thankful for where we are at, while addressing these choices with living up to our greatest potential in mind. Friendship Fitness & Nutrition https://friendshipfitness.com/
35:18
September 9, 2019
Episode 77: The Friendship Pyramid Part 4 - Conditioning
In this episode of the Friendship Podcast we discuss the 4th stage of development within the Friendship Pyramid: Conditioning. We discuss the mental ins and outs of developing this area and the most common setbacks we see once we get to this stage.  To check out the Endurance Seminar go here:  Part 1: https://www.youtube.com/watch?v=KhvEVYlwqzw Part 2: https://www.youtube.com/watch?v=Vdd8UKzucMA Part 3: https://www.youtube.com/watch?v=Dit3x8DzR28
46:56
September 3, 2019
Episode 76: The Friendship Pyramid Part 3 - Movement
In this episode of the Friendship Podcast we discuss why "Movement is Medicine" and how we need to be thinking about building our mechanical base, building consistency and capacity. CrossFit remains the king in the workout space on developing sound functional movements and having the highest expectations of us to be able to perform the way we should be able to, here we discuss how to best implement that methodology and why.  Friendship Fitness & Nutrition
47:58
August 27, 2019
Episode 75: The Friendship Pyramid Part 2 - Nutrition
In this episode Coach Andy Arra, RD/LD comes on to be our Subject Matter Expert in Nutrition and all things nutrition coaching, mindset and development. We discuss wide ranging topics from propaganda, to tactile tips that will help you right away. Lots of nuggets to put into play here! Don't forget our Wellness Lifestyle Challenge is live and taking applications now at: https://friendshipfitness.com/wellness-lifestyle-challenge-2019/ Friendship Fitness & Nutrition
1:37:27
August 22, 2019
Episode 74: Developing Your 3 Happiness Factors
In this episode I discuss how we need to peel back the layers to understanding what our happiness factors are. Mine are "Freedom, Relationships, and Positively Impacting our Community" -- I go in depth on each of these happiness factors to define what they actually look like for me, and how they help guide all of the decisions in my life.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
51:38
August 20, 2019
Episode 73: The Friendship Pyramid Part 1 - Mindset
View Pyramid Here The Friendship Pyramid is a collaborative effort by the Founders of Friendship - Jeff Binek & Grant Christman that aimed to be a guiding light for individuals as they began to take on any new fitness endeavor. It is based on the classic CrossFit pyramid, but is far more in depth and advanced in it's understanding. Over the next few days and weeks, we'll discuss each section of the pyramid and what it means.  Friendship Fitness & Nutrition  https://friendshipfitness.com/ 
44:06
August 13, 2019
Episode 72: Breaking Trends & Aggressively Defending Your Values
This episode discusses the pressures the vocal minority places on people in our society. Mainly focusing on women, and how body shaming of the "super-fit" has somehow remained allowed/accepted in our society and how we need to be the tip of the spear of change there. Also what value I think the CrossFit Games really has, and how we can set up our daughters for a better life through these changes.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
36:52
August 7, 2019
Episode 71: The Path to Feeling Great
In this episode we share some gratitude and talk about celebrating the moments when you're feeling great and everything is going your way. Also taking some time to look back at the path that got us to that great place, and placing emphasis on the steps/processes/people that got you there. That way in the future, when we face more frustrations, depression and struggles we are prepared with the right tools and mindsets to get back to a great place quickly.    Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/ 
35:04
July 31, 2019
Sunday Coffee Chat: Kitty Binek
This extra special episode of our coffee chats features the one and only Mother in my life, Kitty Binek. Famous in many ways, but mainly for her loving and kind nature, I find myself more and more thankful to have her in my life every year! I hope you enjoy our conversation. Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
1:34:54
July 28, 2019
Episode 70: Controlling Ego and Validation
One of the largest barriers to happiness and health development is a misunderstanding of ego control, and associating landmarks of success that receive validation with happiness. Instead, we want to develop patterns of happiness all throughout the process and be happy for ourselves that we're working to get better. We need to avoid the ego boost and dopamine addictions that have gotten out of control in our community.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
39:01
July 16, 2019
Episode 69: Risk, Reward and Regret
This episode dives into how our society works hard to keep people from taking risks, and thus from enjoying the rewards. Enough time spent operating this way will lead to a lifetime of regret and unhappiness -- So we must flex the muscle of risk early and often!   "It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."  Friendship Fitness & Nutrition 6625 Reflections dr. Dublin, OH 43017  https://friendshipfitness.com/ 
39:54
July 11, 2019
Programming Chats: Upcoming Friendship Cycles (Build, Gymnastics and Fitness)
This podcast will go into detail about the upcoming months program design for Build, Gymnastics and Fitness Classes.  ------------------------------------------------- Timestamps: Jenny explains Gymnastics - 2:34 Ryan explains Build - 7:15 Jeff explains Fitness - 15:00 ------------------------------------------------- For more info go here: https://friendshipfitness.com/ ------------------------------------------------- Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017
38:24
July 5, 2019
Episode 68: How to Play the 'Sum Games'
Life is made up on negative, zero and positive sum games. Today we discuss some examples of each, and how/why we want to play these games to maximize our happiness and fulfillment. Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
40:29
June 26, 2019
Episode 67: The Three Phases of Personal Development
In this podcast we discuss how input, sorting & organizing, and output will define how much you get out of your practice in personal development.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
41:34
June 17, 2019
Episode 66: The Unknowns
This is a discussion on the workout The Unknowns and what it represents. 
47:00
June 12, 2019
Episode 65: New Skill Development
The process of picking up new skills, both mentally and physically, is a skill that must be trained. Staying in your 'comfort bubble' too long will paralyze your future self from ever being able to adapt to changes, new technologies or fun opportunities. We must adopt a practice of trying new things weekly or monthly to hone this skill.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
34:49
June 4, 2019
Episode 64: Memorial Day 2019 & Leading Horses to Water
This episode talks about the paralyzing nature of not taking action. Being someone who is stuck in "idea" and "desire" phase of life, and being a "talker" will lead you to be out of practice on taking action and building intentional systems in your life. We have to exercise this tool kit often and aggressively for it to be sharp. Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
40:52
May 28, 2019
Episode 63: How Will We Accomplish THE Goal?
We have to change how we think about movement. How we think about nutrition. How we talk about it to our friends and family. How we support other types of movement and fitness. We are currently viewing health as an 'after the fact' luxury that we only pick up once we're already sick, or lacking capability, or not looking the way we want to. We view natural nutrition as deterring us from happiness. We have to start looking at these things as the way we're supposed to be operating. Move a lot every day. Smile, laugh every day. Eat natural foods. These should be our DEFAULTS, not things we pick up only when we're 'too far gone'.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
21:06
May 21, 2019
Episode 62: Take Advantage of Opportunities and Relationships
In this episode we dive into the incredible opportunities that surround us, and how we must fight human nature, shyness, insecurity, comfort and contentedness in the moment to meet new people and develop new relationships. Things will change in the future, for you, for your friends, for your family and for your networks -- in those moments you will be defined by your relationships, their strength and their reach. If you move to a new place, this skill needs to be fully developed to maximize your fulfillment as a person...start now.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
34:42
May 14, 2019
Episode 61: Doing Things Slowly
In this episode we discuss the value behind learning new things slowly and appreciating the development of skills and habits as a good thing. The suppression of the desire to "want things now" and the development of strong, patient systems that are strong as oak and will stand the test of time is our ultimate goal.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/ 
34:14
May 9, 2019
Episode 60: Developing an Open Mind
In this discussion I work to challenge your mindset, and shed light on possible confirmation bias you might be experiencing. My hope is that you might disagree with me on something, and that is perfectly fine -- Our society and community is at its best when we can share ideas, develop best practices and accept others differences of opinions.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
40:49
May 1, 2019
Episode 59: Building & Teaching Our Mental Fundamentals
This episode is a wide ranging commentary on what we need to be more focused on, or focused on first in our process of learning. Why we should be blocking out a "Development Class" from K-12, and what that class would potentially look like.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
39:44
April 24, 2019
Episode 58: The Value of Learning to Learn
We all take for granted the greatest gift we've been given. You have the ability to become knowledgable in almost any field in under 24-hours using just your cell phone. Connectivity is higher than it has ever been, and we're wasting it which will also double with negative health implications later in life.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017  https://friendshipfitness.com/ 
35:18
April 17, 2019
Episode 57: Never Complain Again, Be Happier
This episode is a deep dive into how we can re-structure the way we think about addressing problems. How we can be more careful with our thought process and word selection to create more positivity and better results within our relationships Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017
35:52
April 10, 2019
Episode 56: Inside the Coach's Room
This episode is a wide-ranging conversation with Coach Ryan, Mitchell, Andy and Rye on a range of topics! Friendship Fitness & Nutrition 6625 Reflections Dr. DUblin, OH 43017  https://friendshipfitness.com/ 
1:23:47
April 7, 2019
Episode 55: Pursuing Greatness
This episode dives into not accepting "good enough" and not just passing by things that could be better. Having a passionate pursuit will help drive you to better things, but we cannot allow ourselves to build the habit of accepting mediocrity. 
34:07
April 1, 2019
Episode 54: Friendship's Newest Training Style, Build, and Why We Believe It Has Huge Training Value
This episode dives into our new Build program, using Functional Bodybuilding methodology. This program has been very popular, fun and exciting new offering for us and Ryan sits down with me to talk about why we think it also has great training value for all ability levels!
1:18:33
March 23, 2019
Episode 53: Metrics for Auditing Sadness vs. Happiness
This episode dives into what we need to be paying attention to when we start to have "down weeks" or weeks where we're unmotivated, unhappy or just plain struggling to gather any momentum.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
38:32
March 13, 2019
Episode 52: Value, Priorities & Saying No
This episode goes into how to organize macro and micro priorities better under a set of values, and learning how that can create a guiding light for you to say no with conviction and accomplish more.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
34:34
March 7, 2019
Sunday Coffee Chat: BirthFit with Melissa Hemphill
This episode is a conversation with BirthFit's Melissa Hemphill describing her and the company's philosophy on fitness & health surrounding pregnancies and mothers.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
44:58
March 3, 2019
Episode 51: Five Most Common Health Mistakes
This episode dives into the common errors in thinking and mistakes people are making when trying to start making health a bigger part of their life.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017
41:56
February 26, 2019
Episode 50: Learn How to Take Care of Your Body
This is a deep dive into recovery, proper training protocols and not getting into over-doing it due to ego / lack of patience.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
1:00:17
February 8, 2019
Episode 49: Earning it vs. Deserving it
This episode discusses a major flaw in thinking; expectating and deserving are dangerous words. We need to replace them with "earning" Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
20:49
February 5, 2019
Sunday Coffee Chat: Jenny Borda
This coffee chat goes over the state of mind and challenges facing injuries and surgeries.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
1:21:51
February 3, 2019
Sunday Coffee Chat: Jack Slavinski
In this episode of the Friendship podcast we sit down with Jack Slavinski, a leadership and culture coach who has helped the Friendship team, myself and the greater Columbus community with their mindfulness training! https://jackslavinski.com/ Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017
1:28:58
January 20, 2019
Episode 48: Guide to Happiness Part 1
In this episode we start the discussion on building our happiness base, and what I think are the best ways to start improving our thought process and setting the building blocks for a more happy future.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43016 https://friendshipfitness.com/
32:06
January 17, 2019
Episode 47: Energy Expenditure
In this episode we go over the trained and trainable skill of energy expenditure. I've been super lucky in my life to be in situations where I'm surrounded by Energy Givers, those who naturally expend an abundance of energy into the universe for the people around them.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
31:05
January 8, 2019
Episode 46: Pace of Life, Going from Good to Great
This episode goes into: How we're going to upgrade our pace of life and those around us, so that we're able to go from good to great.  My plans for being more creation based this year rather than consumption. Some goals and plans for 2019
20:46
January 2, 2019
Episode 45: Who is Holding Your Feet to the Fire!?
In this episode we go over how to create a support structure through your spouse, boss and those in your life (or as they come into your life) to set yourself up for success and momentum.  Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
35:23
December 23, 2018
Episode 44: Positivity is a Choice
In this cast we discuss why choosing positivity is so important. You must make the conscious choice with every interaction and decision you come across every day to not shift into default mode. Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
26:22
December 18, 2018
Episode 43: Don't wish it were easier, wish you had the discipline to be better!
This episode goes into discipline being the shortcut to success. Where are you giving time and attention, and is that being wasted when you're desires are to be great at something else.
11:29
December 14, 2018
Episode 42: Intermittent Fasting & The Importance of Reminders
This episode dives into how much we need constant reminding on doing the right things. We already know, but we're complacent and weak minded generally, how will you combat this? Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
19:53
December 11, 2018
Episode 41: Planning Your Holidays & Nutrition Guidance
This episode hosts two very special guests - Coach Andy & Coach Ryan - to join me in a discussion about the holidays, nutrition, planning and accepting social challenges around this ever difficult time. To work with Andy go to: https://friendshipfitness.com/classes/nutrition-coaching/ Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
1:15:19
December 7, 2018
Episode 40: Backslide of American Fitness
In this episode we discuss a current popular trend in American fitness that is simply relabeling the issue that got us here in the first place. America is advertising, growing and developing NEW companies that still unfortunately miss the point of exercise, health & wellness and it is starting to impact more and more of our society...again. Friendship Fitness & Nutrition 6625 Reflections Dr. Dublin, OH 43017 https://friendshipfitness.com/
49:27
December 4, 2018
Episode 39: Fitness is a Gateway Drug
This episode goes into how fitness can be used as a way to develop not just health and happiness, but also other skills like love and development. Take some time this thanksgiving to see and understand that. Friendship Fitness & Nutrition https://friendshipfitness.com/
33:29
November 23, 2018
Sunday Coffee Chat: Heather Gray of Pälish
This episode of the Sunday Coffee Chat goes into the life and thoughts of Palish Owner, travel extraordinaire and Friendship veteran Heather Gray. http://www.palishme.com/ https://friendshipfitness.com/
1:03:49
November 19, 2018
Episode 38: Creating Your One Thing List
This episode of the Friendship podcast goes into creating a log of the things we create, the things we learn and of course the things we're grateful for. This can be a great hedge against unhappiness, losing our jobs, lack of professional fulfillment and more.  johnwelbourn.powerathletehq.com/2013/02/26/42-things-i-learned-leading-up-to-2013/  Friendship Fitness & Nutrition 6625 Reflections Dr Dublin, OH 43017 https://friendshipfitness.com/
29:58
November 8, 2018
Sunday Coffee Chats: Allison Alexander - KFT Brands
Allison from KFT Brands is a local entrepreneur, CrossFitter & Mom extraordinaire -- Listen to her story about how she got started, her passions and plans for the future!
52:48
November 4, 2018
CrossFit Cycle 4 Knowledge Bomb
This podcast is for the clients of Friendship Fitness participating in CrossFit classes!
27:53
October 28, 2018
Episode 37: Staying the Course
This episode goes into combating the mentality that is plaguing our society's views on relationships, financial stability, health, fitness and nutrition.
30:23
October 24, 2018
Sunday Coffee Chats: Ryan Heastings and Introducing Functional Bodybuilding
This episode of the Friendship Podcast Sunday Coffee Chat is with new Friendship Coach Ryan Heastings! Ryan is a former teacher, brewery owner and beer guy as well as a yoked father and passionate CrossFitter. He loves learning and communicating, you will always find him smiling and laughing with people in deep conversation around Friendship. He also loves learning about new styles of training and is excited to bring us our first Functional Bodybuilding class soon!  https://friendshipfitness.com
1:22:53
October 22, 2018
Episode 36: Defining Your Team and Taking Stock of Your Successes
This episode goes into knowing who is on your team, who is a key player and how to take stock of that for when things go poorly, or how to make things start going better!
20:17
October 17, 2018
Sunday Coffee Chat: Battle of the Sansburys v1.0
This episode of the Friendship Sunday Coffee Chat dives into two of my top 5 guys; Chris & John Sansbury. These two helped Maria and me develop better life skills, make personal development a part of our daily routine, and pushed us beyond what we thought was possible over the past 3 years. As competitors they're as tough as they come, as teachers, leaders and coaches they are as passionate as they come. Definitely a lot of great things to come out of these two, 
1:39:34
October 14, 2018
Episode 35: Friendship's Background (ft. Alex Conti)
It occurred to me recently than many of our podcast listeners and newer faces around the Friendship community don't know the back story of Friendship. Alex wanted to shed some light on that, so here he interviews me about my life leading up to Friendship and the culture we've created!
2:02:07
October 10, 2018
Sunday Coffee Chat: Dr. Ed Kassis
This episode of the Sunday Coffee Chat is with Dr. Ed Kassis. We discuss some of the Doctor/Industry facing issues inside of medicine, and some personal experiences Ed has had as both a patient and a surgeon!
1:12:20
October 7, 2018
Episode 34: Honesty & Integrity
This episode dives into these two thoughts: Failure + Reflection = Success Reflection requires Honesty, Integrity & Awareness. Therefore you have to fail, and you have to be self-aware...but maybe equally important, you have to be surrounded by people who care enough about you to be honest with you and then be open to that feedback.
29:21
October 4, 2018
Sunday Coffee Chats: Adam Fitzsimmons
This episode of the Sunday Chat series dives into life as a soldier, the changing landscape of fitness in the military and leadership!
1:20:13
September 30, 2018
Episode 33: Will as a Skill
This episode goes into training your will power and how to conserve your energy and attention for where you need it most!
31:24
September 26, 2018
Sunday Coffee Chat: Habit Change & Nutrition Seminar
This episode is a habit change & nutrition seminar done at Friendship Fitness with Jeff Binek & Andrew Arra, RD
1:51:34
September 23, 2018
Sunday Coffee Chats: Kristen "Baby Bear" Arra
- Key Points - - What life is like at 8-months pregnant, fitness & health wise, family wise and mentally. - Life with a Dietitian, and how the Arra's became badasses - Whole Life Challenge successes - How the internet scarred both of us - As a self-proclaimed "environment snob" she gives you her favorite restaurant environments in Columbus!
1:22:22
September 16, 2018
Episode 32: How to Properly Use Challenges
This episode goes into how to challenge yourself and what we can use challenges for, without falling into common traps.
19:44
September 12, 2018
Episode 31: Avoiding ECC & How we discuss success
This episode goes into how we need to avoid "ECC" and then how we communicate our successes and what we've accomplished outwardly to society.
31:05
September 9, 2018
Episode 30: My "I Have a Dream" Speech
This episode goes into some of my future excitement and how I see myself and Friendship impacting our community!
33:26
August 31, 2018
Episode 29: Hacking Systems and Workaholism
This episode goes into how human nature mixed with today's culture leads us down a dangerous path of thinking we can hack systems, habit change and patience. I discuss how we see that pitfall taking people over, and how we can begin to think more simply about how to attack big goals.
36:34
August 27, 2018
Episode 28: Chaos & Order
This episode goes into how to invite chaos into your life and why we need to be very aware of how our comfort with "order" leads to default decisions and processes.
32:56
August 20, 2018
Sunday Coffee Chats: Ryan Taylor
This episode is a Sunday sitdown with 5-time Games Athlete Ryan Taylor!
1:09:06
August 12, 2018
Episode 27: How to Carry Yourself
This episode goes into how to carry yourself to better control how you think about yourself, and how others think about you!
21:58
August 9, 2018
Episode 26: Be the Example
This episode goes into what this core value of Friendship means.
25:14
July 31, 2018
Episode 25: Dealing with Haters
Whenever we start our upward trend, we will upset those around us fear or hate change. They might not be ready to say "How can I be better?" and start to have higher expectations for themselves yet, and they're going to take it out on you.
24:50
July 25, 2018
Episode 24: Starting an Upward Trend
This episode goes into how even the smallest of decisions can lead us down a bad path and into a rut or slump. We talk about BCD and some of the tell-tale signs of being in a slump and how you communicate with others, as well as how to fix those trends. I hold myself to 3 goals that I will be better at this next year.
35:40
July 19, 2018
Sunday Coffee Chats: Mat LaMonica
This episode dives into how Matty has handled having two smart phones on him at the same time, how he has maximized recovery as he gets older, his family starting CrossFit and Cleveland sports talk!
1:01:01
July 15, 2018
Episode 23: Compete
This episode goes into learning how to healthfully compete in every aspect of life. We need to learn how to lose, and be losing, but still be in the competition and giving our best effort. Life will be full of transition points and losses, we have to learn how to take on those with a healthy mindset.
30:17
July 9, 2018
Sunday Coffee Chats: Lisa Armitage
This episode dives into entrepreneurship, taking chances, betting on yourself and getting past that BS story you keep telling yourself about why you can't start! Lisa puts most of the excuses we hear everyday out the window and overcomes them with a positive attitude and hard work.
1:05:06
July 6, 2018
Episode 22: Get some Nature in your life!
This episode goes into how being out in nature and building some intention around sunlight, being outdoors and being around friends/family can be a great way to get yourself into a positive place!
10:59
July 3, 2018
Episode 21: Building Momentum
In this episode we go into why building momentum in life is so huge, and ways in which we can begin to build that momentum to achieve success in our major four areas of focus: Family/Relationship, Fitness, Nutrition & Career.
32:58
June 27, 2018
Sunday Coffee Chats: Dr. Ben Kraft
In this installation of Sunday Coffee Chats we discuss the world of Chiropractic medicine, continuing education for our athletes and coaches in CrossFit and how fitness and nutrition can help with mental health!
55:14
June 24, 2018
Episode 20: Belief in Yourself & Non-Negotiables
This episode dives into how a firm belief in yourself and your capabilities will allow you to set non-negotiables and act on getting your life centered around those. This is a key point in health and happiness, understand WHAT and HOW you need to prioritize!
31:15
June 21, 2018
Sunday Coffee Chats: Brian "#2" Gianangeli
This episode is a great sit down chat with the only guy I know who switched from a smartphone to a flip phone to hold himself accountable!
1:21:11
June 17, 2018
Episode 19: Let's Set Higher Expectations For Each Other
This episode goes into why our community is successful, and why setting higher expectations for each other will breed higher performance. Too often people are paralyzed by a fear of failure, and being surrounded by people who won't actually hold them accountable. This low-expectation lifestyle leads to unhappiness and disappointment.
24:19
June 14, 2018
Sunday Coffee Chats: Sarah Clifton
This episode of Sunday Coffee Chats is from hero mom, superstar wife, dog rescue trend setter and overall amazing part of the Friendship community: Sarah Clifton.
38:44
June 10, 2018
Episode 18: 10-80-10 & How to Create High Performers
This episode goes into how we can ascend ourselves to becoming a high performer. Once we have established the habits of a high performer how then we can contribute to others in our community to help mentor them to adopt those habits.
13:19
June 8, 2018
Episode 17: Vision
This episode goes into how to find mentors, goal set & create a vision of your future self that is measurable and attainable.
40:14
June 6, 2018
Episode 16: How to Attack Depression & Mental Health Disorders
This episode dives into why the way we live in America and the things we covet have led us down a dangerous path for our mental and physical well-being. Discussing a passage from the book "Tribe" by Sebastian Junger, we look into ways we can break this trend and how community, fitness, nutrition & contribution are at the heart of this.
40:17
May 30, 2018
Sunday Coffee Chats: Dr. Sarah Isenhart
This episode features Dr. Sarah Isenhart (aka "$i$), a founding member of the Friendship community!
1:03:43
May 27, 2018
Episode 15: Gratitude
This episode goes into why being grateful is important to our health and happiness. It also goes into ways we can be practice gratitude in our every day lives.
25:53
May 22, 2018
Sunday Coffee Chats: Drew Furgiuele
This episode is a break from our normal Podcasts to sit and have a discussion with an amazing member of our community. Drew joined Friendship almost 5 years ago and has since lost 30lbs, gained mobility and strength, been an integral part of Gymnastics Club and our Charitable work and is constantly helping us grow and develop the gym. This is a free run long-form interview style podcast.
1:28:52
May 20, 2018
Episode 14: Running - The Good, The Bad & Our Club
This episode goes into some of the issues surrounding the running world, as well as every day gym goers and how they approach it. I aim to shed light on how people can fix their mindset towards running, as well as our next Friendship Club for the Summer of 2018.
26:45
May 17, 2018
Episode 13: Convenience vs. Variety
This episode goes into how our life of abundance and convenience forces us into being weaker mentally and physically. It recommends adding variety to your life in a few different ways, but the goal is to open up the mind to being able to see where you have accepted convenience too much, then take steps to add some variance in those areas.
21:00
May 11, 2018
Episode 12: Functional Medicine
This episode reviews "Unconventional Medicine" by Chris Kresser, and Greg Glassman's podcasts on the CrossFit HQ Podcast. Jeff also goes over Friendship's vision and how he sees people taking on a more localized approach to the healthcare fix.
39:55
May 8, 2018
Episode 11: Stability vs. Mobility
This episode dives into how we can better understand what each athlete needs to develop to get into, and live in better positions. Better positions mean more power, higher performance, less stress on the system and faster recovery.
29:28
April 30, 2018
Episode 10: Focus
This episode goes into the things in our control and the things out of our control, and how understanding and recognizing the difference can make a massive impact in our decision making process.
21:13
April 26, 2018
Episode 9: Dr. Jenny Borda discusses her new Pull-up Program
This episode is a guest interview with Dr. Jenny Borda, multiple time regional competitor and coach, founder of Gymnastics Club at Friendship and former competitive gymnastics coach. She goes over a pull-up program she has been designing!
28:57
April 22, 2018
Episode 8: How Good Is Your Foundation?
This episode goes over the Friendship Pyramid and what the true foundations of making life-change are all about.
33:50
April 18, 2018
Episode 7: Cycle 1 Overview
This episode outlines the CrossFit macrocycles at Friendship CrossFit for the next few months
20:11
April 17, 2018
Episode 6: Being Transparent
This episode goes into the power of having open, honest communication with those around you, and understanding that your powerful voice is important for others to hear.
19:25
April 13, 2018
Episode 5: Injury Prevention
This episode goes into injury prevention, why we have tweaks, nags and injuries as well as how to structure active recovery days and listen to your body.
27:29
April 11, 2018
Episode 4: Seeking Adversity
This episode goes into the concepts of Discipline = Freedom, GOOD, and seeking adversity for self-improvement.
14:36
April 8, 2018
Episode 3: GPP & What CF is
This episode goes into General Physical Preparedness and why it is the best way to train, as well as some core tenets of CrossFit!
18:16
April 2, 2018
Episode 2: Personal Development
This episode goes over the way that I like to look at personal development, and some strategies to begin working on yourself, your marriage, your business, your fitness and your life.
26:51
March 29, 2018
Episode 1: Why Squat Cycles?
In this episode we go into why Squat Cycles are an important part of changing up your training!
14:46
March 26, 2018