Cover image of Chasing Excellence
(1497)

Rank #7 in Fitness category

Health & Fitness
Fitness
Nutrition

Chasing Excellence

Updated 7 days ago

Rank #7 in Fitness category

Health & Fitness
Fitness
Nutrition
Read more

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of being an athlete & maximizing your potential.

Read more

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of being an athlete & maximizing your potential.

iTunes Ratings

1497 Ratings
Average Ratings
1391
44
26
18
18

Informative

By coolingrid - Nov 17 2019
Read more
Every week I’ve learned and applied new things that I have learned from this podcast

Needed that...

By Milestown - Oct 22 2019
Read more
Really enjoyed the 3x3, very much needed today!

iTunes Ratings

1497 Ratings
Average Ratings
1391
44
26
18
18

Informative

By coolingrid - Nov 17 2019
Read more
Every week I’ve learned and applied new things that I have learned from this podcast

Needed that...

By Milestown - Oct 22 2019
Read more
Really enjoyed the 3x3, very much needed today!

Listen to:

Cover image of Chasing Excellence

Chasing Excellence

Updated 7 days ago

Read more

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of being an athlete & maximizing your potential.

#096: 10 Principles of Mindset

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We’re breaking down another one of our 5 Factors of Health, offering up the 10 principles of thinking meant to get your mindset right.

Follow us on Social:
Ben on IG
Patrick on IG

----

10 Principles:

01:50 - Overview of the 5 Factors

02:50 - Prioritize first things to be first

07:20 - Develop a growth mindset

09:35 - Focus only on what you can control

12:15 - Grind through obstacles

15:10 - Own your attention

17:25 - Question your self-limiting beliefs

19:35 - Never whine, complain, or make excuses

22:40 - Practice open-mindedness

25:20 - Transform every “have to” into a “get to”

26:00 - Chase excellence

//

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the Book

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 28 2019

28mins

Play

#095: 3x3 on Nutrition Tips, Fitness Routines, & Necessary People

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We’re talking about 3 nutrition tips you probably haven’t heard, 3 fitness routines (that aren’t CrossFit) worth trying, & the 3 types of people everybody should have in their lives.

Follow us on social:
Ben
Patrick

---

Show Notes:

02:05 - 3 nutrition tips you probably haven't heard
05:50 - 3 fitness routines (that aren't CrossFit) you should try
14:00 - 3 types of people you should have in your life

---

Subscribe:
Apple Podcasts
Google Podcasts
Spotify

---

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 21 2019

23mins

Play

#006: Daily Discipline

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Talking about goal-setting, building habits, & why you want to strive to keep the chain of success going.

Jan 10 2017

29mins

Play

#014: Simplifying Nutrition

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We're talking about why I prefer to keep my nutritional advice simple, the value of getting blood work done, & why both quality & quantity matters.

May 03 2017

26mins

Play

#034: Frequently Asked Nutrition Questions

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I'm answering some of the most common nutrition questions we get at the gym, from which supplements I recommend to intermittent fasting, from hydration to how much red meat is too much. Show Notes: 00:00:50 - Watch all the CFNE Way Episodes here: https://goo.gl/u8Nfkv 00:02:22 - What sources would you recommend for a deeper dive into learning about nutrition? 00:04:30 - Grab Michael Pollan's books here: "In Defense of Food [https://amzn.to/2qOazd4], "Omnivore's Dilemma" [https://amzn.to/2qLRYPl], "Food Rules" [https://amzn.to/2HfxXLv] 00:05:15 - Robb Wolf's website: https://robbwolf.com/ 00:05:57 - Grab Robb Wolf's books here: "Paleo Solution" [https://amzn.to/2K3WZuH], "Wired to Eat" [https://amzn.to/2HB2DGt] 00:05:50 - Watch the Joe Rogan/Robb Wolf episode here: https://goo.gl/qgWcff 00:06:01 - Grab Gary Taubes's books here: "Good Calories, Bad Calories" [https://amzn.to/2F2TOjp], "Why We Get Fat" [https://amzn.to/2HOkwiH], "The Case Against Sugar" [https://amzn.to/2HG74zW] 00:06:50 - Chris Kresser's website here: https://chriskresser.com/ 00:08:06 - What supplement is overused? 00:09:02 - What supplement is underused? 00:10:24 - What is cod liver oil & why should I take it? 00:12:23 - Are veggies still good if I turn them into a shake? 00:13:36 - How much red meat is too much red meat? 00:14:37 - What is a good alternative if I can't afford grass-fed/wild caught meats? 00:16:17 - If I have a race or event coming up, should I carb load? 00:16:48 - What is intermittent fasting? 00:17:53 - How hydrated do I need to be normally? 00:20:20 - Are more, smaller meals better than fewer, larger ones? 00:22:37 - If I'm eating the amount I should, why am I still hungry?

Apr 24 2018

25mins

Play

#072: Optimize Your Nutrition, w/ EC Synkowski

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We’ve got EC Syncowski of OptimizeMe Nutrition in to talk about the fundamentals of a good diet, the 800g Challenge, and whether it’s more important to focus on the quality or the quantity of our food.

Show Notes:

05:13 - Learn more about OptimizeMe Nutrition here

07:42 - What’s the one thing we should all be focused on in our diet?

09:52 - Whether quantity is more or less important than quality

11:03 - Where our understanding of nutritional science comes from

14:15 - What is the 800g Challenge?

18:29 - Whether EC is advocating for a plant-based diet or not

20:06 - Why the 800g Challenge doesn’t distinguish between fruits and vegetables

22:28 - Are elimination diets ever helpful?

24:32 - EC’s thoughts on the value and necessary of “boredom”

25:29 - The fundamentals of a good diet

27:36 - Talking about Intermittent Fasting

29:31 - Talking about gut health

33:11 - The role of fiber

34:36 - What is inflammation?

37:12 - Talking about kept

40:26 - What it means to be insulin resistant

43:14 - Can keto cause a nutrient deficiency?

44:52 - What EC would prescribe for somebody who need to lose a lot of weight

47:41 - Our Top Trends episode

48:12 - Why EC thinks people are always looking for the next diet to try

51:39 - How to stay on track with our diets

54:43 - Follow EC on Insta

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

May 13 2019

55mins

Play

#076: 14 Ways to Recover Better

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We're talking about a bunch of ways to recover from our workouts better, from simple foam rolling to electric stimulation and float tanks.

Show Notes:

01:44 - Our Top Trend episode here

02:32 - The main differences in the 5 Factors between competitive and non-competitive athletes

08:19 - Whether I think the best athletes are the best at recovery or not

12:54 - Lacrosse balls and foam rolling

14:09 - Active recovery

16:59 - When to know if soreness requires active recovery

18:57 - Total rest

20:55 - Stretching

24:05 - Normatec

26:56 - Electric stimulation

28:04 - Cold showers/cold immersion

28:17 - Learn more about Wim Hoff here

31:40 - Saunas

32:47 - Sleep

33:16 - Our episode of Sleep here

34:16 - Nutrition

36:39 - Float tanks

39:38 - ART and body work

42:57 - Creams, advil, anti-inflammatories

45:43 - Meditation
49:23 - Where I think the line is between the needs of a professional and an amateur athlete

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Jun 10 2019

51mins

Play

#060: Building Stronger Nutritional Strategies

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This episode is brought to you by Fuel for Fire.

Show Notes:

03:00 - How to bridge the gap between knowing and doing

04:48 - Why we need to be thinking about our routines

08:15 - Strategies for the home

19:55 - Strategies for the office

31:42 - Strategies for eating out

37:18 - Strategies for dealing with peer pressure

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Feb 18 2019

42mins

Play

#094: How to Control Outcomes

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A listener question about our intro sequence triggers a conversation about control vs concern, reactions vs responses, and the moments right after something happens during which our choices make a world of difference.

Follow us on Social: Ben || Patrick

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the book [on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 14 2019

28mins

Play

#036: 10 Habits You Should Stop Having

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I cover 10 things we shouldn't be doing, including hitting the snooze button, watching the news, & leaving dishes in the sink.

May 22 2018

24mins

Play

#067: Danger Foods

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Show Notes:

03:26 - The importance of understanding carbs

05:22 - Defining carbohydrates

06:47 - Why all calories aren’t equal

09:30 - Yogurt

10:20 - Wheat bread

11:08 - Jimmy Kimmel clip

12:17 - Organic foods

13:21 - Smoothies

15:23 - Juice cleanses

16:08 - Dried fruit

18:52 - Iced tea

20:03 - Energy and sports drinks

21:06 - Coffee drinks

21:43 - Wraps

22:33 - Rice

23:45 - Sauces and dressings

25:05 - Protein bars

26:42 - Here’s a list of words used that all mean sugar

27:51 - Day of eating comparison

30:40 - Quick definition of low carb, super low carb, & keto

36:39 - Carb timing around workouts

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 08 2019

39mins

Play

#043: What to Do About Your Weaknesses

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In this episode: We're talking about how to attack weaknesses in the gym, how to play to our strengths outside the gym, & how I've come to think about the areas in my own life I want to focus on improving. Show Notes: 01:54 - How I think about getting to the bottom of movement or performance issues 8:55 - Why I don't only competitive athletes should be focusing on their weaknesses 16:48 - What I think are the cross-over benefits to real life of learning how to attack weaknesses in the gym 23:14 - My thoughts on whether it ever makes sense to go hard on our weaknesses, even in lieu of strengths 28:55 - How I've come to think about & through my own areas of weakness // Subscribe on Apple Podcasts: http://apple.co/2lCdeWb Subscribe on Google Play: https://goo.gl/VPYj3G Grab the book: http://amzn.to/2vSjU4q Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential. Web: http://www.benbergeron.com/ Instagram: https://www.instagram.com/benbergeron/ Facebook: https://www.facebook.com/coachbenbergeron/

Aug 28 2018

37mins

Play

#056: Taking Small Steps Toward Big Goals, with Katrin Davidsdottir

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Show Notes

01:34 - Katrin tells the story of how we started working together

09:37 - When & how we started making bigger goals for Katrin

18:19 - Katrin talks about her transition from an immature athlete to a mature one

20:44 - Michael Johnson's book, Gold Rush [ https://amzn.to/2T5MZVR ]

22:25 - Grab The Champion's Mind here [ https://amzn.to/2W2PtGy ]

24:07 - Talking about what I do to keep Katrin focused on our goals

29:03 - How, when, & where we start planning out a year's training goals

33:46 - How Katrin & I make sure our training goals are aligned

37:46 - Talking about whether feedback goes both ways between Katrin & I

38:45 - How we think about making adjustments as the year goes on

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Subscribe on Spotify: https://tinyurl.com/yamjhwl8

Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web: http://www.benbergeron.com/

Instagram: https://www.instagram.com/benbergeron/

Facebook: https://www.facebook.com/coachbenbergeron/

Jan 21 2019

42mins

Play

#092: 10 Principles of Nutrition

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We’re breaking down another one of our 5 Factors of Health. We’re talking about avoiding sugar, eating more veggies, understanding good vs bad fats, and how to eat mindfully.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes

01:39 - Recapping the 5 Factors

04:30 - Avoid added sugar

09:00 - Steer clear of processed foods

10:15 - Eat only when you’re hungry

13:30 - Drink water, tea, & coffee

16:20 - Eat veggies at every meal

18:30 - Opt for the best source

22:00 - Prepare the food yourself

23:30 - Know the difference between good & bad fats

25:40 - Choose your fuel

28:40 - Eat mindfully

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 30 2019

33mins

Play

#016: How to Train with Intention

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We're talking about the difference between practice, training, & competition, & why you should go into every session at the gym knowing which mode you're in.

Jun 06 2017

27mins

Play

#069: Embrace the Chase

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Show Notes:

01:31 - Where I start when I start thinking about chasing excellence

03:46 - Trailer to 7 Days Out here

06:20 - More about Stephen Covey here

06:48 - Putting first things first at CFNE

08:16 - More about finite & infinite games here

09:19 - Putting first things first in my personal life

11:56 - Whether I’m focused on the “chasing” or the “excellence”

13:20 - More on the Excellence Continuum here

17:25 - How to start making the chase more important

22:20 - Why “success” is such an attractive illusion

24:33 - Parenting with an eye toward the chase

30:49 - More on Peter Drucker here

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Apr 22 2019

37mins

Play

#065: Prioritizing the 5 Factors, w/ Katrin Davidsdottir

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Show Notes:

01:41 - Overview of the 5 Factors

06:09 - Katrin’s number one priority

10:42 - More about James Clear’s book here

12:27 - What a normal day looks like for Katrin

14:03 - More about The Daily Stoic

15:45 - What a normal day looks like for me

17:38 - Grab some Paleo Power Meals here

21:26 - Which factors are easy, which are hard for Katrin

25:41 - How I work with my athletes as it relates to the 5 Factors

26:22 - The difference between health and performance

29:37 - Hacks, tips, tricks for optimizing the 5 Factors

39:14 - Champion’s Mindset by Jim Afremow

39:27 - Chop Wood, Carry Water

39:49 - More about John Wooden

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Web | Instagram | Facebook

Mar 25 2019

43mins

Play

#031: A Recipe for Better Habits

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We're talking about good habits & bad, the three steps of every habit, & about taking small steps in the right direction. // Grab "Chasing Excellence" here: http://amzn.to/2vSjU4q

Mar 07 2018

34mins

Play

#023: Maximizing Your Minutes

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Talking about time management, putting first things first, & why it'd be great if email wasn't a thing.

Oct 24 2017

31mins

Play

#024: Fueling the CrossFit Athlete

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We're talking about why nutrition is so important in the sport of CrossFit, ideal body fat percentages for athletes, & what supplements I recommend CrossFit athletes take.

Nov 07 2017

28mins

Play

#102: The 10 Principles of Training

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We're breaking down the fifth of our 5 Factors of Health, this time diving into the principles you should keep in mind as it relates to training for health and longevity.

Follow Us On Social: Ben | Patrick

Show Notes:

01:30 - What are the 5 Factors of Health?
06:00 - What we mean when we say "training"
09:00 - Work out five to six times a week
13:15 - Focus on mechanics, consistency, then intensity
15:50 - Prioritize functional movements
22:40 - Live in couplets and triplets
26:15 - Understand relative intensity
28:25 - Aim for a low trajectory toward a distant horizon
32:30 - Identify weaknesses, then attack them
35:30 - Commit to constant variance
36:55 - Target your threshold
40:55 - Enjoy it: the opportunity, the moment, the process

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 09 2019

44mins

Play

#101: Reinvestment & Infinite Games

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We're talking about why reinvesting back into the business is really just investing in yourself, how to know when you're ready to go all-in, and whether I think differently about reinvestment today than I did ten years ago.

If you like this episode, consider subscribing to Patrick's new podcast called "Open Gym," available wherever you're listening to today's episode of Chasing Excellence. (Or click here to  see where else you can find the show!)

Follow Us On Social: Ben | Patrick

//

Show Notes:

02:00 - What I mean when I say reinvestment
07:00 - Where I have the most control
09:00 - How much faith played a part in my commitment
12:10 - The question to ask before making a reinvestment decision
17:30 - How to know when you're ready to go all in
25:30 - What reinvestment looks like now
28:00 - The hierarchy of reinvestment
31:00 - How to start a gym today

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Dec 02 2019

35mins

Play

#100: 3x3 on Worthwhile Expenses, Lousy Excuses, & Travel Workouts

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The 3x3 is back! This time we're tackling 3 things you should be spending your money on, 3 excuses we should all stop using, and 3 movements to do next time you're on the road and away from the gym.

Follow Us On Social: Ben | Patrick

Show Notes:

01:50 - 3 things worth spending money on

13:20 - 3 excuses to stop having

20:20 - 3 workouts/movements to do while traveling

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb

Subscribe on Google Play: https://goo.gl/VPYj3G

Subscribe on Spotify: https://tinyurl.com/yamjhwl8

Grab the book: http://amzn.to/2vSjU4q

//

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 25 2019

27mins

Play

#099: CrossFitting While Pregnant

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Heather stops by to talk about how she thought about doing CrossFit while she was pregnant, and we answer some listener questions about what training and nutrition advice we'd give for folks before, during, and post pregnancy.

Follow Us On Social:

Ben: https://www.instagram.com/benbergeron/
Patrick: https://www.instagram.com/pscummings/
Heather: https://www.instagram.com/heatherkbergeron/

Show Notes:

02:40 - What Heather's philosophy of health and training looked like for the first set of kids vs the second

06:10 - What we think about as it relates to training and nutrition while you're trying to get pregnant

08:10 - The value of strength, or increasing strength, before pregnancy

10:45 - Talking about how acupuncture may have helped us

13:00 - What happens in the gym after pregnancy

18:00 - How we work with pregnant members at CFNE

22:45 - What it looks like to come back to training postpartum

24:30 - How CFNE makes sure individual coaches are prepared to work with mothers coming back to training

28:45 - Why Heather doesn't trust books when it comes to pregnancy-related tips

//

Subscribe on Apple Podcasts: http://apple.co/2lCdeWb
Subscribe on Google Play: https://goo.gl/VPYj3G
Subscribe on Spotify: https://tinyurl.com/yamjhwl8
Grab the book: http://amzn.to/2vSjU4q

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 18 2019

32mins

Play

#098: The Discipline I Most Attribute To My Success (2:00 Drill #11)

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We’re back with another episode of the Two Minute Drill! This time around, I’m answering questions about how to raise money for gym improvements from your current membership, training in a fasted state, & the discipline I most attribute to my own success.

//

Follow Us On Social: Ben || Patrick

//

Questions Answered:

01:50 - How would you advise somebody who wants to take control of their diet better, but who has - in the past - struggled with an eating disorder of some kind?

02:40 - We’ve run a CrossFit Gym for 3 years and have the possibility to get a bigger location 5 minutes from our current one. We were thinking of crowd funding as a means to business development and getting the new place ready (we need new bathrooms, front desk, new equipment etc). Would appreciate if you could talk about your opinion on crowd funding (from members?)

05:45 - I’ve been considering trying IF but being a morning class guy, wondering if you’ve ever heard of anyone adjusting their fasting window so that they can eat a good meal after the morning workout.

08:10 - I have a 7 year old daughter who was selected to play for an all boys, 9 year old travel soccer team ... she is one of the best in her rec league of 8 and under, but is struggling with the bigger, faster boys on the travel team. How do I feed her confidence and keep her wanting to work when she is becoming discouraged?

10:15 - How would you go about explaining to a person who is convinced that losing weight is all about calories in-calories out that the quality of calories actually matters and that it's a lot more complex than that?

11:10 - For nights with bad sleep, how should I adjust my training the next day? Reduce the volume, push through, skip it entirely?

13:10 - How much does the music in the box during the wod affect the atmosphere? Do you think the coaches should be picking the music or the members? Do you think it’s crucial for the affiliate owner to be paying for a streaming service like Apple Music or Spotify in order to not get commercials?

15:15 - What is one discipline that you perform daily that you feel has contributed to your success?

16:40 - I do CrossFit 5-6x/ week. Advice for getting my first strict HSPU? I have been chasing this thing for months!

18:40 - How does an average CrossFitter become an elite CrossFitter?

21: 10 - What do you think of coaches that volunteer (aka, don’t get paid)? Do you agree with it? What expectations should a gym owner have for coaches they don’t pay?

23:30 - What keeps you motivated when things get difficult?

//

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Nov 11 2019

27mins

Play

#097: The 5 P's of Decision Making

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We're taking a 10'000 foot view on how to make decisions, discussing how to factor in our principles, priorities, & purpose to make sure our lives are headed in the right direction.

Show Notes:

02:10 - What are the 5 P's?
06:25 - Priorities
14:00 - Principles
17:55 - Perspective
21:55 - Purpose
31:00 - Perserverance
33:30 - The first step in making all this happen

Follow Ben on IG
Follow Patrick on IG

----

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
Grab the Book

 

Nov 04 2019

36mins

Play

#096: 10 Principles of Mindset

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We’re breaking down another one of our 5 Factors of Health, offering up the 10 principles of thinking meant to get your mindset right.

Follow us on Social:
Ben on IG
Patrick on IG

----

10 Principles:

01:50 - Overview of the 5 Factors

02:50 - Prioritize first things to be first

07:20 - Develop a growth mindset

09:35 - Focus only on what you can control

12:15 - Grind through obstacles

15:10 - Own your attention

17:25 - Question your self-limiting beliefs

19:35 - Never whine, complain, or make excuses

22:40 - Practice open-mindedness

25:20 - Transform every “have to” into a “get to”

26:00 - Chase excellence

//

Subscribe on Apple Podcasts
Subscribe on Google Podcasts
Subscribe on Spotify
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Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 28 2019

28mins

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#095: 3x3 on Nutrition Tips, Fitness Routines, & Necessary People

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We’re talking about 3 nutrition tips you probably haven’t heard, 3 fitness routines (that aren’t CrossFit) worth trying, & the 3 types of people everybody should have in their lives.

Follow us on social:
Ben
Patrick

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Show Notes:

02:05 - 3 nutrition tips you probably haven't heard
05:50 - 3 fitness routines (that aren't CrossFit) you should try
14:00 - 3 types of people you should have in your life

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Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 21 2019

23mins

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#094: How to Control Outcomes

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A listener question about our intro sequence triggers a conversation about control vs concern, reactions vs responses, and the moments right after something happens during which our choices make a world of difference.

Follow us on Social: Ben || Patrick

Subscribe on Apple Podcasts
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Subscribe on Spotify
Grab the book [on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 14 2019

28mins

Play

#093: The One Word I Use to Define Success (2:00 Drill #10)

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We’re tackling 14 more listener questions in this 2 Minute Drill, including how I think about the value of strict movements versus kipping, how we respond to athletes who show up to class late, and the difference between self-assessment and self-criticism. Thank you to everybody who sends in questions! Keep them coming, please.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Questions Answered:

01:55 - If looking to gain muscle weight, how much extra hypertrophic work should be added to programming?

04:00 - I recently had a family friend contact me explaining that she quit collegiate swimming to focus on school. She wants to stay active and LOVES CrossFit and wants to try to take her competitive drive in that direction. My concern is that she has the classic swimmers upper cross, poor posture, etc…As a friend I want her to join me in the gym for higher level training in addition to class. As a trainer I want to have her focus on fixing the upper cross and posture issues so we don’t create larger back and shoulder problems. Thoughts? Suggestions?

06:25 - If i am having a bad day, should i lie to the people that ask me how was my day? Where is the line between being real and being whiny?

08:30 - I’d love to hear your take on the difference between honest self assessment and self criticism. Is there a way to tell the difference, in your opinion?

10:20 - How would you differentiate yourself as a professional trainer in the low wage CrossFit trainer market?

11:10 - Do you track your macros?

12:00 - Strict vs kipping (for any movement)? Benefits of both? Strict first, then you can kip? Is it safer and smarter to do everything strict?
15:35 - I love it all. I want to look hard/dense like a body builder, strongman type strength, explosiveness of a Weightlifter and the motor, competitiveness and slight craziness of a CrossFitter. How would you program for somebody who wants to play across differing training fields - CF, Oly, Power, Strongman, etc?

18:30 - I wonder what role investing in aesthetics of the gym/building (not necessarily cleaning I’m assuming that is a major priority) played in branding and how much to invest in that part of the business versus all of the other aspects of the day to day.

22:40 - One word to define success?

22:50 - How do you get members to show up early/on time for class? We have a problem with veterans arriving 5-10 min late, which disrupts the warm up. How do we change those habits and shift our gym culture? The gym owners are hesitant about punishment late burpees.

25:40 - When does a competitive athlete (Sanctionals/regionals) need to go off of a template program and get one on one coaching/programming?

28:50 - Any idea why I might always be getting a cold when I train at high intensity/volume?

30:05 - How do you get people motivated and excited to sign up for the open? A lot of people find it hard to justify the $20 to sign up even though it's not that much compared to the benefits that come from it. There are also those people at my gym who tell others not to sign up for the open. I was wondering what can you tell naysayers or if there is anything to say at all?

Subscribe on Apple Podcasts

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Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Oct 07 2019

33mins

Play

#092: 10 Principles of Nutrition

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We’re breaking down another one of our 5 Factors of Health. We’re talking about avoiding sugar, eating more veggies, understanding good vs bad fats, and how to eat mindfully.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes

01:39 - Recapping the 5 Factors

04:30 - Avoid added sugar

09:00 - Steer clear of processed foods

10:15 - Eat only when you’re hungry

13:30 - Drink water, tea, & coffee

16:20 - Eat veggies at every meal

18:30 - Opt for the best source

22:00 - Prepare the food yourself

23:30 - Know the difference between good & bad fats

25:40 - Choose your fuel

28:40 - Eat mindfully

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 30 2019

33mins

Play

#091: Tactics of Coaching Games Athletes

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We're talking about the technologies & metrics I use to optimize training, the psychological effects of wearing the leader's jersey during the Games, & how I push my athletes out of their comfort zones without risking injury.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 23 2019

34mins

Play

#090: 3x3 on Limiting Words, Time Hacks, & Great Movies

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We’re introducing a new episode format this week, breaking down 3 limiting words that are holding us back, 3 time-saving hacks, & 3 great movies that anybody chasing excellence should watch.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes:

01:35 - 3 Limiting Words

11:30 - 3 Time Saving Hacks

14:40 - Getting Things Done

17:40 - Essentialism

19:00 - The Subtle Art of Not Giving a F*ck

19:15 - Shoe Dog

19:45 - Never Split the Difference

23:20 - 3 Shows/Movies I Recommend

23:30 - Jiro Dreams of Sushi

25:20 - 7 Days Out

27:30 - The Defiant Ones

30:30 - Songwriter

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 16 2019

31mins

Play

#089: The Rationale Behind Rx'd Workouts

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We’re taking a look at the CrossFit convention of prescribing specific weights, the arguments for and against doing so, and the importance of understanding the intended stimulus of a workout.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes:

01:35 - What do we mean when we say a workout is “RX’d”

02:50 - Why we use RX weights

08:50 - The benefit of RX as it relates to benchmarking progress

10:00 - Why some folks don’t believe RX is useful or valuable

13:40 - Doing a workout as RX’d is not the goal

15:10 - Is the issue ego or education?

18:05 - Why CFNE has 3 different programming tracks every day

23:10 - How we run classes with so many different workouts happening at once

27:50 - Learning how to start to understand a workout’s stimulus

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 09 2019

31mins

Play

#088: Two Minute Drill, #9

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We’re answering more listener questions, including my tips for increasing your pull-up strength, how to recover better when you’re an older athlete, and if CompTrain will ever field a team at the CrossFit Games.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes:

02:15 - What is the best way to improve my strength in pull-ups?

05:30 - How much do you think mindset training is important on a daily training routine?

09:15 - When your discipline and will power go out the door. How do you stay on track or regain focus?

11:50 - How do you handle difficult athletes in class?

14:30 - What’s the coolest box you’ve ever visited?

15:00 - CrossFit Big Dane

15:21 - Farmhouse Fitness

16:00 - I'm over 40 and am starting to struggle after heavy workouts or a 2 hr basketball session...what can we do to recover more quickly?

18:00 - Episode on Recovery here

18:10 - Where is the line when the coach is still a coach and when the coach is becoming a good friend to an athlete?

20:00 - Any tips on staying on a routine after having kids? Especially a newborn?

23:45 - How do you make each of your athletes feel as if they are the most important person you train?

27:30 - What’s the future of CrossFit?

27:45 - Have you ever thought of making a CompTrain Team to win the Games?

29:45 - You talk about always having feedback for coaches after each class. My question is how do you find a critique every day? Our coaches struggle with this and honestly, I do too. It leads to a lot of it was a great class, you did this well, etc.

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Sep 02 2019

32mins

Play

#087: Leading Kids Effectively

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We’re talking about how to create a culture for kids that’s all about developing a growth mindset, how I would suggest parents create a physical education curriculum for their kids, & why I don’t think it’s the job of the leader to push a kid to find their passion or purpose.

Follow us on Social:

Ben: Instagram

Patrick: Instagram

Show Notes:

02:01 - Answering a listener question about how I might approach teaching a “study skills” class to a bunch of kids who were told to be there

06:40 - How specifically I would, or wouldn’t, talk about growth v fixed mindsets with kids

11:48 - Answering a listener question about how I might structure a homeschool PE course

17:19 - How to differentiate training between different aged kids

19:12 - What I would do if I was completely in charge of the training for a group of kids or teens

26:05 - Whether I think it’s important to help push kids to find their passions or purpose in life

29:28 - Grab “Range” here

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Aug 26 2019

33mins

Play

#086: The Class Experience Scorecard

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We’re taking a look at a theoretical scorecard I put together to judge how effectively a class is being organized and run. We cover subjects like how you set-up the room, why you coach more and talk less, & how to use music to create an exciting environment.

Show Notes:

02:01 - What the class scorecard is useful for

03:16 - Room setup

07:01 - Minimize transitions

08:46 - Clock management

11:30 - Coach more, talk less

13:43 - Warm them up like you warm up

15:45 - Move together

17:04 - Kung fu from space

18:44 - Consistency is king

20:43 - Coach to the average

23:04 - Perform

26:46 - Give them the best hour of their day

28:13 - How to best implement these ideas into everyday class

30:28 - How much this list is gym-wide vs coach-specific

On Social

Ben: Instagram

Patrick: Instagram

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

Aug 19 2019

33mins

Play

#085: The 10 Components of Fitness

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We’re going over the ten general physical skills that we’re trying to maximize in the gym, the sports that test them best, and whether I think practicing is more difficult than training.

Show Notes:

02:33 - Dan’s mnemonic devices to remember the 10 general physical skills

04:41 - The difference between training and practice

11:42 - My strengths and weaknesses when I first came into CrossFit

12:45 - The sports that best test the 10 components

16:16 - The value of sport-specific training

19:14 - Why you want to build a strong base to improve performance

22:56 - Whether I think training or practice is more challenging

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Dan: Instagram

Aug 12 2019

25mins

Play

#084: Two Minute Drill #8, w EC Syncowski

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EC is back to tackle some listener questions. We talk about supplementation for average CrossFitters, what a healthy diet looks like for kids, and whether gut microbiome tests are worth doing.

Questions Answered:

03:00 - How long do you stick to a specific nutrition plan before knowing if you need to change?

04:10 - What is better when you’ve failed to prepare: Not to eat or eat unhealthy?

05:21 - What gut microbiome tests are worth doing?

09:08 - What is the FODMAP diet & should I do it?

10:06 - Do you find more value in University taught nutrition as opposed to certifications like Precision Nutrition?

13:04 - Of all the diet trends out there, is there one you can stand by?

15:07 - My 3-year-old struggles to eat healthily, any recommendations?

17:05 - Top supplements for an average CrossFitter?

18:04 - Does the amount of recommended carbs differ between men & women?

19:08 - How do eating needs change when going through menopause?

20:10 - Are turmeric or other anti-inflammatory foods worth paying attention to?

22:15 - Are there foods that are good for adults that aren’t good for kids?

23:20 - Food for active teenager?

24:07 - Ideal nutrition for breastfeeding moms who do CrossFit?

25:51 - What is functional medicine?

You can learn more about EC and the work she’s doing here.

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social:

Ben: Instagram

Patrick: Instagram

EC: Instagram

Aug 05 2019

30mins

Play

#083: The Origins of NOBULL

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We’ve got the co-founder of NOBULL, Marcus Wilson, on to talk about how to spot the right people to work with, why NOBULL had to build a brand before they had products to sell, and how it was that they had the confidence to go up against the big guns in the footwear and apparel business.

Show Notes:

04:35 - Marcus’s background before NOBULL

06:00 - How Marcus & I started working together

09:10 - The three-headed monster of excellence

14:56 - How we think about building strong teams

19:20 - When Marcus decided that it was time to pursue footwear and apparel

23:16 - How I knew I made the right decision to partner with Marcus and Michael

25:37 - Why NOBULL had to build a brand before they had product to sell

35:03 - Why they were confident they could go up against Reebok and Nike

38:14 - Recognizing that product spec isn’t enough

46:23 - The big things Marcus has learned along the way

Subscribe on Apple Podcasts

Subscribe on Google Podcasts

Subscribe on Spotify

Grab the book on Amazon

Chasing Excellence is a show dedicated to dissecting what it means to live a life of excellence, both inside the gym & out. On each episode, we'll deep dive on various aspects of running a CrossFit affiliate, becoming a better coach or athlete, & maximizing your potential.

On Social

Ben: Instagram

Patrick: Instagram

Marcus: Instagram

Jul 29 2019

48mins

Play