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Coaches and Coffee

Coaches and Coffee

By ReDefineRVA
Have a coffee with us while we discuss coaching in physical and mental health, fitness, nutrition and anything lifestyle related!
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Healthy ways to overcome stress and anxiety during a pandemic.

Coaches and Coffee

Special Guest: Jimmy Picard, DPT
Jimmy Picard is a Doctor of Physical Therapy, an accomplished distance runner, coffee enthusiast, and overall amazing human and friend.  We had a great conversation regarding the role of Physical Therapy, personal training, pain, and story in our journey to health.   If you've ever been told you're damaged, broken, or that you're misaligned, this one is for you! We learn a lot of the shortcomings of the current Physical Therapy industry, how it is changing, where some of the problems lie with helping people get better and out of pain, and how we can better connect their rehab to their training to continue progress to a pain-free life.  Enjoy!
July 30, 2020
What to do when you're feeling unmotivated
How do you get back into the swing of things when you're unmotivated?  What do you do when you really just don't feel like it?  We talk about what's worked for us and a few different approaches and things that can help when you're in this situation.  Also important to understand it's not ALL about motivation.  It certainly helps, but it's fairly fickle in the end.  Best not to rely on it.
July 23, 2020
Fitness Mythbusters
In this episode we discuss some mainstream and prominent fitness myths.  We go into detail about what's true and what's not true and why about these myths.
July 17, 2020
Special Guest David Marmon on coaching, communication, and the role of a strength coach for athletes, general population, special ops and more
This episode's special guest, David Marmon (@coachmarmon on Instagram) was first introduced to Ben as his strength coach at The College of William and Mary.  He is a strength and conditioning coach with an extremely decorated and expansive history in the field.  He joins us today to talk about coaching athletes, general population, special ops, and the similarities between them all.  He also shares his 8 principles of strength and conditioning, which were extremely insightful and would be helpful for any client AND strength coach, trainer, or fitness professional listening. Dave also mentioned his online programming (find him on instagram @coachmarmon) and his fundraising efforts for CDR, a local Williamsburg non-profit that provides early intervention services and makes affordable, high-quality early care and education a priority.  You can donate at:
June 25, 2020
Speaking about Racial Experiences, Policing, and How to Have the Conversation with special guest, Cyprian Yankey
Ben, Demetrius, and Cyp (one of the founders of ReDefine:RVA) get together and discuss the current climate including racism, police, BLM, and other things that contribute to what we're seeing today.  Such an amazing conversation
June 20, 2020
Client Highlight Chris Capurso: A choice, a journey, and a habit.
Chris Capurso joins the podcast for this week's client highlight episode.  Chris has been a member at ReDefine:RVA for about 3 years.  He's an attorney, an avid runner, and a film enthusiast .  Join us in hearing about Chris' journey from his self-proclaimed lazy days to his introduction into fitness, and his decision to make this a habit for the rest of his life.  Hope you enjoy!
June 10, 2020
Client Journey and Spotlight: Dana Hoeck
Ben and Demetrius are joined by long-time client and friend Dana Hoeck for this episode to discuss the journey from not sure what to do to "work out" to getting involved in training and ultimately with ReDefine:RVA.  We hit some great topics and Dana was gracious enough to share her experience through it all. We also are joined by some new coffee from our friends at Drink Coffee Do Stuff (  They're great people with some great coffee and a taste for adventure and doing fun stuff!
June 04, 2020
5 Facets of Fitness: Part 2
Finishing up the two part series, Ben and Demetrius deep dive into Nutrition, Mindset, and Hydration in this one.  We talk about growth vs. fixed mindsets, the power of positivity, living in scarcity vs. living in abundance.  We also talk about the color of your pee. #paleyellow.
May 27, 2020
5 Facets of Fitness: Part 1
Ben and Demetrius give 5 fast facts (or maybe they're not so fast) about our 5 most important facets of fitness:  Movement Sleep Nutrition Mindset Hydration Be sure to subscribe for part 2!
May 25, 2020
Why different diets "work" and don't "work".
Ever wondered why some diets are successful and others aren't?  Have a friend do really well on one, but when you tried it, didn't see the same results?  We'll discuss why that is and what the underlying facts are that will help you understand nutrition at a deeper level and how it can help you to your goal, whatever that is. BMR Calculator as promised in the episode: Click here.  We usually start here when recommending calories for fat/weight loss and subtract 250-500 from the number you get.  It's a range and it's a guess, but it's a great starting point! Enjoy!
May 07, 2020
How to work out at home (on your own)
In this episode, Ben and Demetrius discuss ways you can build your own workouts at home, what to look for, how to structure your workouts, and most importantly, how to align them with your goals. We also talk big ideas about progress and what that looks like for people.  This part was unplanned, but hey sometimes you just gotta go with it.
April 30, 2020
Creating Daily Habits
Habits make up 40% of your daily behaviors.  Meaning 40% of what you do on a daily basis is not a conscious decision, but a preprogrammed action.  Think about that. In this episode, we talk about how much that can affect your goals, your identity, and your why -- the reason you do the things you do, the person you want to be, and what you believe about yourself. We discuss the 5 ways to build a new habit (as covered by James Clear in his book, Atomic Habits).  These include: Make the new habit easily attainable Build on this habit slowly Make it sustainable If you slip up, just get back on track Stay patient As I was reviewing this study of habits, it really resonated with our brand at ReDefine:RVA.  How we build our approach around this and how we attack the main thing that helps the habits stick: the identity. The identity is the core of what you believe about yourself.  Do you believe you're healthy and fit?  If you do, your results and your habits tend to stick.  If you never address that belief, you will likely not stick to the new habits you've created. This is why we PREACH making fitness a lifestyle, and not just a quick fix.  We believe that, given time, people start to change the way they think (sometimes with a little encouragement in the right direction), and they actually change their identity.  This is KEY in making these habits stick around.
April 23, 2020
How to make progress at home
This week we break down how to approach your health and fitness from a mental, physical, and nutritional standpoint.  We talk a lot about meeting yourself where you're at (a common theme you'll hear with us) and how to tell when it's an appropriate time to give yourself the little push you need.
April 15, 2020
Healthy ways to overcome stress and anxiety during a pandemic.
In this week's episode, we dive into the effects of the stress, anxiety, and fear that COVID-19 has caused us personally as well as our friends, family, and clients.  Then we discuss how we've seen success in navigating the situation and how we've come out the other side.  Enjoy!
April 07, 2020
The Keys to Successfully Start Working Out
In this episode, we (Ben and Demetrius) discover the awkwardness that is Podcast #1.  We break down our top tips for how to get started working out and make it a lasting habit.  Lastly, we offer some very insightful advice about how to start working out properly that will lead you to success.
April 07, 2020