Chasing Excellence

This week, we dive into how to avoid health anxiety and obsession with EC Synkowski. We explore the challenges of balancing health guidelines and principles without letting them consume our lives. With questions from listeners Jeremiah and Jeremy, we discuss the fine line between being mindful of our health and becoming overly fixated on every detail. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS

In this episode, we delve into one of the foundational frameworks that underpins our entire approach to living a life of excellence – the five factors of health. We revisit the first principles of each factor: moving our bodies frequently, nourishing ourselves with real foods, fostering a mindset of curiosity over judgment, prioritizing restorative sleep, and surrounding ourselves with supportive communities. Through our discussion, we aim to reinforce the importance of mastering these fundamental behaviors as the bedrock for pursuing purpose, passion, balance, and poise in all areas of life. Additionally, we address listener questions on optimizing movement throughout the workday, navigating conflicting fitness goals, and finding the courage to align your career with your deepest values. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS

We’re sharing a conversation Ben had recently with the RoxLyfe podcast. He & Greg talk about the evolution of Ben’s approach to mindset, from a focus on positivity to realism and the warrior's mindset. They talk about how adversity can be a powerful catalyst for personal and professional growth and uncover the significance of calculated risks in athletic performance and its role in achieving greatness. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS

This week, we’ve listener questions about the benefits and best practices of caffeine intake, modifications for double unders, and grappling with dyslexia and the importance of finding the right learning environment. Our main conversation is one about overcoming frustration and maintaining forward momentum in entrepreneurship and life. We’re also announcing the first book in our new Book Club. ❤️ Weekly Newsletter & Premium Subscription THANKS TO OUR SPONSORS

We’re joined by CrossFit TILT co-owner Max Isaak this week for a coaching and gym ownership-focused episode. We talk about coaching techniques in the world of CrossFit, discuss the balance between training and coaching, and the challenges of opening a CrossFit affiliate. We also explore the dynamics of programming in EMOMs and Tabatas and the importance of preparation before launching into intense workouts. From the intricacies of CrossFit coaching to the excitement of high-intensity workouts, we cover a wide range of topics that will provide valuable insights for both coaches and gym owners. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re sharing a convo Ben had recently with Louis of the Talk4 Podcast. They explore Ben’s transition from personal trainer to elite level coach, shedding light on the psychological aspects of fitness and the importance of decision-making. They also discuss the evolution and impact of CrossFit, its unique approach to fitness, and how it has revolutionized the fitness space. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

In this episode, we’re revisiting our three guiding principles: Awareness, Intention, and Action. We explore how these principles can be implemented in everyday life, transforming complex concepts into simple, actionable steps. We’ve also got listener questions about improving the overhead squat, ideal body fat percentages, and how to know if surgery is the right decision. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

This week, we're diving into a variety of topics that touch on all aspects of fitness. We tackle your questions about supplementing CrossFit with hypertrophy training, the role of protein supplementation in a clean diet, and how to recover effectively after an intense travel day. We also discuss the concept of “resetting” personal records as we go through different stages in life. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We answer your questions about balancing weightlifting with running, getting enough protein as a vegetarian, and figuring out if over-training is affecting your sleep. We also tackle a big, open-ended question: How do you know when you've "made it" in your career? Finally, we give you permission to do something you should be doing but aren't yet. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

This week, we talk about the importance of integrity in the gym and share some of our strategies for faster recovery after intense physical activity. We also revisit one of our original decision-making frameworks, and close out with a chat about focus and flow. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re diving into the importance of maintaining endurance while doing CrossFit, the balance between promoting health and allowing indulgences and managing the emotional journey of job hunting. We also answer a listener's question about how to navigate long-time friendships as people change. To end the episode, we share some of our recent favorite books, podcasts, movies, and activities. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re sharing a conversation Ben had recently with the folks at the Food, We Need to Talk podcast. They delve into how elite athletes can teach us valuable lessons that can be applied to our everyday lives, the five foundational behaviors that contribute to optimal health and performance, and how to overcome obstacles and cultivate a growth mindset ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re answering your questions about the current state of the CrossFit affiliate space, discuss training strategies for demanding jobs, and tackle the importance of vulnerability in relationships. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

In this episode, we’re revisiting the top episode of 2023 and exploring the power of daily actions in pursuing a fulfilling life, the significance of nasal breathing during intense workouts, strategies for cultivating discipline, and the daily actions that will strengthen the 5 factors of health. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re talking about how to navigate the influence of others on our kids’ habits and actions, plus listener questions about strengthening shoulders, improving ankle mobility, and how to be a transformational leader inside the military. ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

We’re exploring the importance of maintaining a well-rounded approach to health, the impact of muscle mass on long-term well-being, and strategies for navigating the challenges of Halloween candy indulgence. We’re also talking about ambition, complacency, and climbing the second mountain.

We’re diving into the archives this week for a conversation we had in 2019 on the topic of recovery. We explore its importance and give a bunch of strategies for optimizing it. Expect to Learn: The distinction between soreness and pain The benefits of self-myofascial release How active recovery exercises can enhance recovery Strategies for optimizing the recovery process The role of recovery in maximizing performance ❤️ Subscribe to the CE Weekly Newsletter THANKS TO OUR SPONSORS

We’re examining the challenge of maintaining our priorities and values when facing criticism from those close to us who may not fully understand our lifestyle choices. We’re also answering questions from listeners looking for guidance on topics like achieving fitness goals and improving recovery practices. Expect to Learn: Concrete steps to set and achieve a goal like weight loss or increasing pull-ups Simple yet effective at-home recovery methods How to have constructive conversations when values clash with friends/family Signs your passion may be tipping into an unhealthy obsession Actionable ways to live balanced while still chasing excellence ❤️ Subscribe to our weekly newsletter THANKS TO OUR SPONSORS

As we reflect on the year coming to a close and look ahead to the new one, we explore the importance of finding stillness amidst adversities and embracing discomfort as a catalyst for growth. Expect to Learn: The concept of negative visualization and its application beyond sports How to develop resilience in the face of overwhelming challenges Strategies for reframing situations and letting go of resistance The power of awareness in navigating triggers and maintaining inner peace Practical tips for setting realistic expectations and embracing change ❤️ Subscribe to the CE Weekly Newsletter THANKS TO OUR SPONSORS:

This week, we discuss the importance of consistent training, finding balance in life, managing tendonitis and arthritis, maintaining health during stressful times, and how Ben is rethinking the business model of the CrossFit gym. Expect to Learn: The role of consistent training in personal well-being Strategies for prioritizing family and fitness Tips for managing tendonitis and arthritis in CrossFit Techniques for maintaining health during stressful periods ❤️ Subscribe to the CE Weekly Newsletter THANKS TO OUR SPONSORS: