What Actually Works - A practical supplements guide with Stephen Manners

The Importance of Mental Health and a Growth Mindset with Chip Gibson - Owner of F45 West Knoxvlle and F45 South Knoxville

Chip and Blake discuss what their focus is for 2025. They get into the importance of focusing on your mental health as a man so that you can show for those that depend on you. Ya know how the flight attendant tells you to put your mask on first? Exactly. Be sure to follow f45_training_westknoxville and f45training_southknoxville and try out a class if you are looking for a high energy workout that takes care of your cardio and strength training! If you find this episode helpful, Post it to your stories and we will repost you!

What Actually Works - A practical supplements guide with Stephen Manners

Stephen has a ton of boots on the ground experience in the supplement industry working with his wife and father in law at Eddie's Health Shop. Bottom line: He knows what works. We cover supplements for a wide variety of use cases in this episode so I wanted to include an outline here so you know what you are getting into. Performance/muscle building: Creatine: forms & dose Protein: sources and use. *trial and error is huge here. Don’t just try various proteins, read what the sources are: whey vs casein vs animal vs plant as you experiment and search for one that works for you.   Pre workout: key ingredients (caffeine vs no caffeine, beta alanine (reduces muscular fatigue promoting harder workouts/lifts), citrulline (boosts nitric oxide, good for pumps by relaxing arteries and promoting blood flow/circulation),  Sleep/recovery: Magnesium: why we need it, dose, forms. Glycine. Cognitive performance/stress: Theanine: supports mental clarity and relaxation, helps with stress and sleep.  Ashwaghanda & adaptogens (rhodiola, ginseng) Lions Mane Mushroom Joints/inflammation: Curcumin (turmeric): go for supplement with lots of curcuminoids, not just a ginger or turmeric supplement.  Glucosamine/chondroitin/msm: most backed by research for reducing joint pain - should be taken together for best results.  Bonus: gut health. Enzymes vs probiotics At the very end we also get into some testosterone support supplements. If you are a military aged male looking to go through selection you need to hit Stephen up @nutritioncoach_stephen. He will set you up with an action plan to get to fighting weight and go into selection as an absolute physical weapon.

2024 Paris Olympics with Wes Kitts

Wes takes us backstage at The 2024 Paris Olympics weightlifting event and shares about the anxiety that can build when you have 6 lifts that will define 4 years of hard work. He told some great stories about the Olympic experience and his roommates at the Olympics this year giving a behind the scenes look at what it’s like to be an athlete participating in the Olympics. We discussed what it takes to be at the Olympics and the sacrifices that have to be made to compete at such a high-level.  We got into the longevity benefits of lifting weights and the difference it can make in the lives of those that take it on. Wes believes lifting is a skill that should be passed onto your kids. I know I want it to be part of the legacy that I leave my kids with. Wes talks life after weight lifting and what his plans are now with his training and building his gym at Be Somebody Gym. You can follow Wes on ig @weskitts22 Website to Be Somebody gym is https://besomebodygym.com

Strength Training for Runners with Stephen and Blake

You know you need to be adding in strength training to your run routine but where do you start?  In this episode we capitalize on Stephen’s expertise in programming strength training and accessory work for performance with Blake’s expertise in programming for injury rehab and prevention to bring you all the knowledge you need to start implementing strength training as a runner. You will learn: 1. Why strength training is so important for runners. 2. How often you should be strength training as a runner. 3. What exercises you should be doing as a runner. 4. A framework to decide how many sets, reps, and at what intensity you should be doing your exercises to maximize performance and minimize your risk for injury both running and lifting. You can connect with Stephen @nutritioncoach_stephen on instagram. If you need a strength and nutrition coach who won’t sugarcoat it, this is your guy. You can connect with Blake @dr.blakebo and @shiftperformancetherapy on instagram. If you need a performance physical therapist to get you back to running and strength training, we got you at Shift Performance Physical Therapy.

How to Start Running with Jessica Mead

Jessica and I discuss how to start a running habit and the holdups that many people run into. This episode is for you if you have been wanting to get into running or are just starting out. I found the conversation with Jess very motivating as someone who has ran a good bit in the past and is getting back into it lately. Jessica is very active on instagram and is a great follow for runners and soon to be runners! Find her @runwithmead