Friendship Fitness

Sunday Coffee Chats: Ryan Heastings and Introducing Functional Bodybuilding

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