Becoming Ronin

Overview: Today we are joined by a Becoming Ronin alumn, Chris McGowan. This episode kicks off with OB performing a social experiment between Chris and Smitty that tests (strains?) their friendship. We then transition to talking about the purpose of education, the ethics of paying to be verified on Instagram, Mike Mentzers tricks for hypertrophy, and signs of overtraining. The episode wraps up with Smitty and Chris reminiscing about the funny story of how they met in the gym. Timestamps: [0:00] Intro [2:27] Social Experiment - The Prisoner's Dilemma [15:30] Smitty's Relationship Epiphany [20:03] Learning HOW to think [29:00] Paying to Be Verified on Instagram [35:06] Awards vs Rewards [37:34] Mike Mentzer's High Intensity Training [50:03] Signs of Overtraining [1:01:00] The Funny Story of How Smitty and Chris Met SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN FOLLOW US Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com

Overview: In this episode, we are joined by a retired Police Officer and Critical Incident Trauma Specialist, Tony Scaglione. Through sharing his story directly with departments, Tony has been critical in helping bring attention to overcoming mental health barriers within the first responder community. Tony is also affiliated with the onsite academy; an organization focusing on "critical incident stress management", including pre-incident education, peer support, debriefings, and when necessary, residential training and treatment. Today Tony shares his gripping story with the Ronin community and speaks on ways he over came his trauma. Timestamps: [0:00] Intro [0:30] Rapid Fire [5:04] What is a Critical Incident Trauma Specialist [7:30] Tony's Life Changing Incident [22:50] Debriefing After Trauma [27:08] Outdated Advice on Processing Emotions [30:48] Processing vs. Over Analyzing [37:18] The Ongoing Struggle [40:20] The Mentality Behind Your Work [48:38] Mental Hygiene Prior to Trauma Reach Tony https://onsiteacademy.org SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN FOLLOW US Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com

Overview: In today's episode we begin by talking about an article making its rounds in the news lately, about the Atkins diet. We dive one step deeper than the journalism by looking at the research methods used and discuss some nutrition misconceptions and myths. Then we dive directly into Mind Hacking by Jason Hargave. This leads to some profound advice on ways to alter your thoughts, debug your negative mind loops, change how you act in the world, and ultimately change your life. Timestamps: [0:00] Thank You [2:06] Intro [4:24] 5 AM Squat Session [13:58] Atkins Diet and Heart Disease [21:30] Food Logs and Common Nutrition Mistakes [29:10] Mind Hacking [30:23] You Are Not Your Mind [36:38] The Task At Hand [38:07] Debugging Your Mental Loops [42:40] Using Third Party Perspective [46:05] Deeply Held Beliefs and Reality Distortion Field [47:46] Mood Chip [49:47] Action Steps SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN FOLLOW US Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com

Overview: Todays episode kicks off with a rapid fire thought experiment of kettlebell training vs dumbbell training. Then Smitty and OB work through one of OB's real assessments and discuss what some of his issues are and how they would correct them. This segues into Smitty's recent online discussion on a better way to do push ups to minimize injury risk and maximize the benefits. We wrap the training discussion by settling the debate on if you should eliminate all box squats from your programming as many in the industry have stated recently. One piece of advice you often hear is "drink a lot of water to stay hydrated." Today we aim to both define how much is a lot of water, how much is too much, and is drinking more water better? Timestamps: [0:00] Intro [1:07] Give Up Kettlebells or Dumbells [4:46] Smitty on The Ready State [9:07] OB Walking Through A Client Assessment [17:45] Correcting Low Back Pain [22:20] Smitty's Best Push Up Variation for Shoulder Pain [28:00] A Surprising Way to Improve Shoulder Stability [30:00] Ending the Argument on Box Squats [37:05] How Much Water Should You Drink? SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN FOLLOW US Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com

Overview: In today's episode, Smitty and OB give a shout outs to a couple deserving members of the Ronin community. In true Becoming Ronin fashion, Smitty and OB have a Ronin lesson of the week: setting your aim. Far too often people are operating under the guidance of "what not to do." However, in this episode, a guide to a better approach is laid out in an easily implemented way. Over the years, Smitty has built a reputation in the fitness industry for his in-depth knowledge on breathing and how it affects your mobility and stability, which plays perfectly to a listener submitted question about sleep. This ties into OB's recent experience with mouth taping for improving nasal breathing and sleep quality. Finally, we leave you with some tests and practices to use for your own intentional breathing practice. Timestamps: [0:00] Intro [0:30] What is the best potato form? [2:00] Smitty's continued Jiu Jitsu journey [8:45] Best Protein Powder Ever? [14:10] iTunes Review Winner [16:11] Making a Career Change - Lucas Greer [18:17] Don't Make This Mistake when Setting Your Aim [26:00] Honing Your Personality [28:06] Stop Waking Up Groggy [40:59] CO2 Tolerance Test [48:00] Pranayama Breathing SPONSORS: Jocko Fuel https://store.jockofuel.com/?ref=xgsWFwqMzvQtsD Code RONIN10 Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Get FREE LMNT with your first order! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN FOLLOW US Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com

Overview: Today we record from the studio, directly after Smitty's first real Jiu Jitsu class. We talk about Smitty's experience and what he took away from it. Before we dive into the Ronin lesson of the week, Smitty brings up a new study from Dr. Rhonda Patrick on a protocol on contrasting heat and cold to improve your body composition. We then transition to the weekly Q&A where we cover, when to throw on a weightlifting belt (and the best way to learn how to use one), best way to train if you're limited on time, neck training for beginners, and more! If you'd like to take advantage of the exclusive Becoming Ronin discount on a portable (and affordable) cold plunge, click the link below to have our discount automatically applied at checkout and immediately experience the benefits of frequent cold exposure! Timestamps: [0:00] Intro [0:30] Smitt'ys First Jiu Jitsu Class [8:53] Dr. Rhonda Patrick's New Study on Heat and Cold Exposure [22:40] The Ronin Lesson of the Week - Chris Cornell [29:15] When to Wear a Weightlifting Belt [35:51] How Many Times Per Week Should You Train Legs [42:00] Best Way to Train the Neck [49:51] Chris Cornell - Nothing Compares 2 U From This Episode: Get 15% off the NuRecover Portable Cold Plunge!: https://www.nurecover.com/discount/BRIAN23382 Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Chris Cornell: https://youtu.be/IuUDRU9-HRk Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: We kick off this episode with a recap of our most recent CPPS one day workshop. Coaches from all over the world came in to hone their knowledge of the CPPS curriculum in order to become better coaches. We cover some of the things that stood out to us and some messages to all trainers. We then transition to a beautiful Ronin lesson, on accepting your Role as a Beginner in life, irrespective of your circumstances or what stages of life you're in. What ever you do in life, do it to your best ability. As Jordan Peterson says, "nothing done well, is insignificant." The second half of the episode is dedicated to answering your questions, which include the funny story of how Smitty and DeFranco met, how to use KT tape for injuries and beyond, an important message on training with chains vs. bands, and what most are missing in their programming to ensure healthy knees. Timestamps: [0:00] Intro [0:30] Hot Topic - Showering in the Morning vs. Night [5:50] CPPS Recap [10:11] Accepting Your Role as a Beginner [22:34] How Smitty Met Joe DeFranco [29:33] Using KT Tape [33:08] Why Use Chains Over Bands [43:44] Strengthening the Medial Knee Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: Today we're joined by a previous Becoming Ronin guest, Chris McGowan. Chris is an IFBB Pro and and Transformation Coach. Chris helps people of all walks of life with not just nutrition plans, but adherence to their transformation goals. We kick off something that's been irking Smitty in the news. Chris then talks about the state of social media and how to navigate the platforms with better etiquette. We then get Chris's perspective on nutrition topics like, carnivore diet, night cravings, sticking to a diet, and how to train to look better. Timestamps: [0:00] Intro [1:53] What's wrong with Mr. Beast? [13:20] Leaving a Negative Job [19:04] How to Navigate Social Media Etiquette [30:06] Dealing with Internet Trolls [35:44] The Carnivore Diet [44:06] Night Cravings [48:00] Benefits of Fasting [51:04] Advice on Looking Good [59:18] The Key To Adherence [1:01:30] Food Logs Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: "Mental health IS health." Lewis. In today's episode, we are honored to be joined by Dr. Lisa Lewis. Dr. Lewis is a licensed psychologist and a certified addictions counselor. Lisa focuses on helping her clients see their true potential, by setting aside self-contempt in pursuit of a healthy goal. Lisa talks about using curiosity to sort through problems in a non-judgmental way. She also covers topics like addiction, complacency, procrastination, and much more. Timestamps: [0:00] Intro [2:00] Rapid Fire [4:28] Lisa's background and beginnings as a Psychologist [8:10] Common Myths with Psychology [13:00] Need vs Wants [14:45] Can you be too in touch with your emotions? [16:26] Forming Better Goals [20:15] Is Addiction always a bad thing? [26:12] Using curiosity to work through your thoughts [30:30] Thinking About the Past [34:00] Is Complacency Compatible with Fulfillment [38:22] Theory of Change [41:50] Can You Prevent Addiction? [46:40] Procrastination [50:37] Mental Health is Health Connect with Dr. Lisa Lewis On Instagram: @drlewisconsulting Website: www.drlewisconsulting.com Seek Professional Help: psychologytoday.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther RONIN DAILY CHECKLIST: https://becoming-ronin.s3.amazonaws.com/RONIN-CHALLENGE-DAILY.pdf PREMIUM VERSION: https://marketplace.trainheroic.com/workout-plan/program/oberther-program-1672327094?attrib=563565-lt Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's episode we kick off with OB reviewing the newest adjustable dumbbells on the market (NUOBELLS). Smitty talks about how love for training comes and goes and how to deal with the lows by measuring progress. OB and Smitty dive into the new food pyramid which ranks lucky charms higher than a ribeye steak. Smitty brings up a recent story in the news where kids were hospitalized from a coaches workout. The episode wraps up with and understanding of what creatine does in the body and how it might be important for you to take, along with safe dosage recommendations. RONIN DAILY CHECKLIST: https://becoming-ronin.s3.amazonaws.com/RONIN-CHALLENGE-DAILY.pdf PREMIUM VERSION: https://marketplace.trainheroic.com/workout-plan/program/oberther-program-1672327094?attrib=563565-lt Timestamps: [0:00] Intro [0:30] NUOBELLS and home Gym Updates [7:00] The Ebb and Flow of Training [15:45] Flipping the Script on Measuring Progress [20:13] The New Food Pyramid [29:23] Hospitalized from Push Ups [41:20] Should You Take Creatine? Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's episode we begin by catching up on some listener submitted questions. We cover things like where animal movement fits into your programming, the correct mindset towards pain free training, how to improve your verbal communication skills, and much more. Next we transition to a bigger question that comes up frequently - where to start with your first digital product. With over two decades of experience, Smitty brings some incredible knowledge to the table on how to create your own database to turn into a digital product that can start making you money. RONIN DAILY CHECKLIST: https://becoming-ronin.s3.amazonaws.com/RONIN-CHALLENGE-DAILY.pdf PREMIUM VERSION: https://marketplace.trainheroic.com/workout-plan/program/oberther-program-1672327094?attrib=563565-lt Timestamps: [0:00] Intro [5:38] Are Blue Light Blockers A Scam? [8:49] Using Animal Movement for Warm Ups @mnolike [12:30] Best Pain Free Powerlifting Program [17:26] Favorite Exercises for Building the Chest [21:54] Best to Train Rotational Exercises [25:17] Improving your Communication Skills [33:18] Prehabbing for Runners [40:00] Creating Your First Digital Product [46:50] Your Customers Will Guide Your Business Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In spirit of the New Year, Smitty and OB dive right into Fat Loss. One of the most talked about topics in regards to health and fitness. However, today we attempt to pull back the curtain on some of the myths, misconceptions, and poor recommendations made around fat loss. We discuss why some people overeat but don't gain fat, and why some people barely over eat and seem to gain rapidly. We also discuss two tools that are very rarely talked about, yet yield a very high result in regards to fat loss. In our goal to give you some useful tools, Smitty lays out a very simple and practical five step method to understand your energy needs. RONIN DAILY CHECKLIST: https://becoming-ronin.s3.amazonaws.com/RONIN-CHALLENGE-DAILY.pdf PREMIUM VERSION: https://marketplace.trainheroic.com/workout-plan/program/oberther-program-1672327094?attrib=563565-lt Timestamps: [0:00] Intro [1:36] Becoming Ronin Challenge Updates [6:35] Clearing Up Confusion About Fat Loss [9:44] Non Exercise Adaptive Thermogenesis (NEAT) [11:45] What are the Benefits of Shivering (Huberman) [22:17] What Exercise Intensity Is Best For Fat Loss [40:04] The Five Step Method to Determine Your Energy Needs [52:14] Chewing and Digestion [55:19] Practicing a Regular Sleep Schedule Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: As we close out 2022 Smitty and OB are nothing but grateful for the amazing year of podcast growth and community. To give back, they have developed a January challenge for all of the listeners to participate in. However, the problem with most New Year's Resolutions is that they are self-centered and don't stick. This list of personal task items is designed to improve your character so that you can then be a better person for those that count on you. Join us and the community in challenging yourself to become a master over your thoughts and actions. In the link below you will find a daily checklist of items to complete during the week days. The link to the premium features will also give access to weekly challenges as well as live check lists, and a community board to discuss our progress. RONIN DAILY CHECKLIST: https://becoming-ronin.s3.amazonaws.com/RONIN-CHALLENGE-DAILY.pdf PREMIUM VERSION: Train Heroic - Coming Soon! Timestamps: [0:00] Intro [3:25] Recap on Gratitude During The Holidays [5:01] Hating on New Year's Resolutions [6:00] A Habits Roadmap for The New Year [7:03] The Ronin Challenge App [12:58] The Ronin Challenge Details [13:04] Regular Waking Time [16:40] Early Morning Sun and Ten Minute Walk [22:20] Morning Meditation [25:48] Learning a New Skill [31:57] Evening Brain Dump [35:41] Next Action List [37:06] Gratitude Journal [38:17] Quality Family Time [42:40] Regular Sleep Time [44:38] Physical Challenges [45:45] Bettering Yourself For Others Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's episode, Smitty and OB discuss a recent diagram OB posted on Instagram (seen here: https://www.instagram.com/p/CmO-a5LOxOP/?igshid=NTdlMDg3MTY=) that clears up the real cause of pain and how to avoid this trap. Then they turn to the truth behind procrastination and discuss a few points from Tim Urban's Ted Talk as well as some of their own advice. In this discussion, they give away one of their tops tips on how to immediately increase productivity for twenty bucks. Lastly, Smitty and OB discuss a forgotten exercise that is the key to shoulder, wrist, and elbow health as well as packing on muscle in a joint friendly way. Timestamps: [0:00] Intro [1:10] The Real Cause of Injury [15:00] What Makes You Fragile [16:17] The Unpopular Truth Behind Procrastination [17:00] Self-worth Theory [26:00] How to Increase Your Productivity for 20 Bucks [29:34] The Forgotten Best Upper Body Exercise [39:00] The Parallels Between the Wrist and the Ankle Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Episode 50 #50 - Building Your Business, Overthinking, How to Address Chronically Tight Traps, High Intensity Exercise Overview: In today's episode of Quick Fix, Smitty and OB begin by addressing a question about how building value in your business with non-related fitness lessons. Smitty talks about the role of graphic design in his online business, and OB discusses how the power of storytelling and body language has shaped his in person communication. Smitty gives an overview of Ageless Athlete 5.0 and how he has spent the last decade building the system. OB and Smitty ponder overthinking and racing thoughts and easy ways to challenge them. They finish the episode with a few fitness and injury related questions such as, the benefits of doing band pull apart overhead, the best ways to program high intensity exercise, and addressing biceps and shoulder pain when pressing. Timestamps: [0:00] Intro [0:53] Learning Graphic Design for Your Business @thecountofhoops [3:09] Power of Storytelling in your Business [9:10] Smitty's Life's Work - Ageless Athlete 5 [18:11] Ways to Challenge Overthinking and Racing Thoughts [22:12] Benefits of Overhead Band Pull Aparts @Mnolike [25:13] Best Way to Program High Intensity Exercises @Moststrengthgains [27:20] How to Relieve Chronically Tight Traps [30:03] Pain Where the Bicep Meets the Shoulder Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: Do you ever feel like every time you start to make progress in life and start to "figure things out" life hits the reset button and sweeps you right back to the starting point? Well in this episode, we dive into why this isn't exactly true, and how to escape this unhealthy mindset. This episode starts with one of Smitty's favorite Jim Rohn audio clips about surviving the proverbial winters. This conversation quickly turns into an explanation of the Hedonic Treadmill and some ways to avoid this trap. Timestamps: [0:00] Intro [2:30] Smitty's Lesson of the Week [6:33] Learn To Handle The Winters - Jim Rohn [8:19] The Hedonic Treadmill [20:10] Not Living Your Life in Fear [26:15] Accepting Uncertainty [29:10] Zooming Out to See the Big Picture Ronin Retreat (Summer 2023) Details: COMING SOON! Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLNp

Overview: We are honored to be joined by Vinny Scollo of Scollo Strength. For anyone who knows him, there is much more to than Vinny just a highly skilled strength coach who specializes in training professional athletes. Vinny is a deep thinker, a philosopher, relentlessly energetic, and fiercely positive. We feel the Ronin listeners would greatly benefit from this episode as Vinny goes into his training mentality as well as shares some of his experiences on his own path to self-mastery. This includes some family struggles, losing loved ones, and how reflection on his past changed his future. Timestamps: [0:00] Intro [2:44] Morning Routine [8:53] First Pair of Lulu Lemons [11:27] Two Exercises to End All Exercises [12:57] Funniest Coaching Moment [15:15] Biggest Coaching Influence [18:10] What Hunting Has Done for Vinny [24:58] What is Surprising About Training Pro Athletes [29:17] Crating Buy In With Athletes [32:20] Training Athletes vs. Gen-Pop Clients [36:00] How Mindset Grows [41:30] Overcoming Obstacles [47:35] Navigating Change [51:40] Reflecting to Improve [57:18] The Fear of Repeating Patterns In Your Life Instagram: @vinnyscollo Ronin Retreat (Summer 2023) Details: COMING SOON! Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Htts://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: With the Holiday Season upon us, Smitty an OB wanted to revisit the Ronin Game and talk about giving to others. Throughout the year it's easy to fall back into our selfish habits that lead to stress and anxiety. This episode is a reminder to come up for air and reconnect with others. Smitty talks about a recent interaction that tears to his eyes and even a couple bystanders. Smitty and OB discuss martial arts for kids, taking responsibility, mortality, and gratitude. Timestamps: [0:00] Goliath 2.0 [3:30] Ronin Game [8:15] Martial Arts for Kids [15:00] Managing Anxiety [17:53] Learning to Have Gratitude Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: It's time OB and Smitty duke it out, air their grievances, and settle their differences. This episode is one giant debate. Hot topics in the industry are drawn out of a hat and Smitty and OB are forced to choose a conflicting side; defend or attack. We'll leave it to the listener to decide who wins this one. Timestamps: [0:00] Intro [1:10] Online Training Vs. In Person [5:10] Wearable Fitness Devices [10:50] Jiu Jitsu [14:20] Kettlebell Training [23:55] Micro-dosing Workouts [27:30] CrossFit [34:00] Liver King Connect with us! Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: Something the listeners of Ronin may or may not know by now, is Smitty is a huge equipment snob (in the best way possible). Smitty's love for quality equipment combines with OB's seven years of experience running training studios will leave you with a good idea of what equipment to buy, and any equipment to pass on. If you've ever considered buying equipment for your home gym or your studio, this episode is an in depth look at which equipment to consider first. This episode is broken into three categories: A budget friendly home gym with all of the essential equipment that is completely sufficient to achieve a high level of fitness at home. Secondly we have a more comprehensive mid level gym if your less limited on space and money. This includes "nice to have" barbells, pads, and odds and ends that bring your workouts to the next level while staying safe. Lastly we have our elite level home gym if there are no financial restrictions or space limitations. Timestamps: [0:00] Intro [1:53] Home Gym Essentials (Budget Friendly) [24:00] Next Level Home Gym [36:00] Elite Dream Home Gym What equipment did we miss? Let us know on our socials below: Instagram (OB) https://www.instagram.com/oberther/ (Smitty) https://www.instagram.com/smittydiesel/ EXTRAS Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: OB and Smitty and back from Columbus, Ohio where they attended the SWIS Symposium and taught the most recent CPPS. The SWIS symposium is one of the biggest gatherings in the fitness industry where all the world's best coaches, trainers, therapists, and researchers come together and present cutting edge knowledge and findings. In this episode Smitty and OB recap and share all of their top tips and lessons learned from the hours of notes compiled. Timestamps: [0:00] Intro [2:00] Smitty is in Love (with @kennysantucci) [7:05] CPPS Review [14:53] SWIS Symposium [16:28] Matt Wenning - Advanced Squat Assessment [23:19] Multiple Streams of Revenue - Eoin Lacey [35:00] Sled Training Master Class - Joe Defranco @defrancosgym [41:24] Flexibility - @jujimufu (Jon Call) [54:44] Maximizing Breathing Capacity - Paul Gange Connect with Us! Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/ Blood Panel with Inside Tracker: https://www.insidetracker.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's episode, we bring you to our very first female guest; Mandy Grierson. Mandy is a women's health expert as well as pre and post natal certified. Mandy brings a unique perspective to the podcast as we chat about some major issues plaguing women's health as well as psychology behind a females training success. Mandy also discusses auto regulation, hormone tracking, and some of the big corrective exercise criteria that you should know when training females. If you are a female that is into training, or a male trainer, or just a dad with a daughter - there are plenty of takeaways in this episode! Timestamps: [0:00] Intro [3:43] Mandy's Background [8:00] Common Issues with Women in Training [11:50] Autoregulating Workouts for Females [15:40] Body Positivity [22:11] Why Training Is Important to Women [27:53] Respecting Hormones when Training [33:09] Tracking Cycles to Optimize Training [36:52] Common Mistakes Made By Women [41:31] How to Tell If Your Pelvic Floor is Dysfunctional [46:09] Rectus Diastasis [49:06] Carefully Setting Goals [53:00] Don't Find Your Worth In Your Weight [1:00:05] Advice on Training Women Mandy's IG: @manders1289 @manders.fit89 EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/ Blood Panel with Inside Tracker: https://www.insidetracker.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's third installment of "Quick Fix," we are joined by Mandy Grierson, a women's health expert with a unique training experience. With Mandy's help, Smitty and OB quickly answer the most questions we've ever covered in one episode. These questions range from training tips, guilty pleasures, the upcoming Ronin Retreat, and much more. Connect with Mandy: @manders1289 @manders.fit89 Timestamps: [0:00] Intro [1:30] Palms Up for Band Pull Aparts [3:30] Building Aerobic Capacity with Strength Circuits [4:05] Best Short on Time Workout [5:30] Best Exercise for Each Body Part [6:00] Guilty Pleasure [6:30] Why Smitty Doesn't Sell Diesel Merch [7:58] Best Rep Ranges for Building Muscle [9:58] When is the Ronin Retreat [11:20] Difference Between Bird Dogs and Dead Bugs [12:45] Looking to Grow Youtube and Podcast [14:48] Three Favorite Training Books [20:30] Watched Any Good Documentaries Lately [24:30] Favorite Core Exercise EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/ Blood Panel with Inside Tracker: https://www.insidetracker.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: We're are honored to bring one of the most genuine coaches in the Industry into the Ronin Community. Ben Anderson is the owner of Breakthrough Strength and Conditioning and specializes in training youth athletes. Ben takes his experience as an ex-professional basketball player along with his mastery in the CPPS curriculum, and combines it with his authenticity and empathy to change the lives of every client who has the benefit of working with him. This episode goes beyond training principles and highlights the importance of self-mastery, personal development, and thinking outside of the box when implementing effective training for kids. If you are a parent, coach, or trainer, this podcast is incredibly valuable. Timestamps: [0:00] Intro [5:40] Rapid Fire [12:42] Why Train Youth Athletes? [21:00] What do Most People Get Wrong with Training Athletes [23:00] Tempo and Contrast Training for Youth Athletes [26:10] Creating Buy In When Training Kids [34:14] Finding Balance When Running a Business [38:40] Overcoming Obstacles In Life [54:17] Signs of a Quality Youth Coach Connect with Ben on Instagram: @breakthroughSC EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/ Blood Panel with Inside Tracker: https://www.insidetracker.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In our second installment of "Quick Fix" Smitty and OB take to the listener submitted questions. OB and Smitty start by talking about what leadership means to them. Tips from their experience running businesses, and their top resources to learn more about learning leadership qualities. Secondly the guys tackle an all too common reality: Man Boobs (MOOBS). Their answer ranges from hormones, blood panels, lifestyle, nutrition and more. Then they discuss their top three ways to build up the bench press and even include some trouble-shooting tips for addressing your own bench press problems. Lastly, they cover variables that separate free weight training from training with machines and cables and top pros and cons of both. Timestamps: [0:00] Intro [1:10] Top Leadership Resources (@valdovinosjavier) [7:30] Are Your Hormones Causing Man Boobs (@vincesharp101) [11:11] Tip to Avoid the 2 pm Crash [17:11] Best Supplementals to Build the Bench Press [24:21] Machines Vs Freeweights EXTRAS Buy a Ronin Hoodie or T-Shirt! https://www.bonfire.com/becoming-ronin/ Blood Panel with Inside Tracker: https://www.insidetracker.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: In today's episode, we are honored to have Josh Lange on the show. Josh is a business owner, former MMA fighter, jiu jitsu black belt, and a modern philosopher. This episode touches on what Jiu Jitsu means and how it leads to self-mastery, but dives way deeper as Josh does a fantastic job at "zooming out" to see the big picture. Emotional control, fitness, connectedness, and finding balance are all major take aways from our discussion with our friend Josh. Follow Josh: @corazonmartialarts Timestamps: [0:30] Breathing and Jiu Jitsu [6:25] Smitty's Embarrassing Jiu Jitsu Experience [10:57] Jiu Jitsu Principles [20:30] Lessons with Ego [23:10] What Makes a Good Jiu Jitsu Athlete [30:10] Handling Yourself Outside of the Gym [35:05] German High Volume Training [46:50] Daily Meditating [55:30] Controlling Your Emotions [59:10] Background in MMA [1:06:00] Overcoming Obstacles in Your Journey [1:11:07] Advice for Those Looking to Start Their Journey EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

Overview: Episode 38 marks the very first segment of "Quick Fix." Due to the influx of listener questions on Instagram, Smitty and OB will be adding a separate episode each week in addition to the normal episode, that will be dedicated to answering your questions in a semi-rapid fire style. If you're someone that doesn't have time to listen to a full hour episode or have an extremely short attention span, these episodes are for you! In the very first segment of Quick Fix, Smitty and OB talk about things training precautions for morning training, top movements that cause injury if not performed properly, and some very useful tips for recovery and fat loss. Submit all questions for future Quick Fix episodes to our Instagrams: @oberther @smittydiesel Timestamps: [0:30] Precautions When Training In the Morning [9:21] Top Movements that Cause Injury [18:06] Are Grappler Squats the Devil? [19:00] Best Exercise For Recovery Day [20:40] Fat Loss Tips EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

OVERVIEW In our third segment of "Everything You Need to Know" Smitty and OB dive into an often overlooked aspect of training; the warm up. Even those that do take the time to warm up are often neglect a true format and end up wasting time. In this episode Smitty and OB cover everything from SMR, breathing, corrective exercise, the central nervous system, assessment and more. Smitty even lays out his eight phase protocol he uses with all of his high level athletes. Be sure to give this a listen before your next workout and stay tuned until the end for an exclusive announcement! TIMESTAMPS [0:00] Shooter's Gauntlet [7:32] Warming Up [15:50] How Pain Changes the Brain [19:37] Taking the Neural E-Brake Off [34:47] Take Care of Your Hot Spots [39:22] How to Design Your Warm Ups [45:00] Diaphragmatic Breathing [48:31] How to "Autoregulate" Your Workouts [1:02:00] Turning Up CNS Intensity Before the Workout [1:07:00 Real World Example of The Warm Up Protocol EXTRAS Shooter's Gauntlet: https://www.shootersgauntlet.com CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

OVERVIEW Today's episode is another round of OB and Smitty thinking through listener submitted questions. They start by talking about breathing, bracing, and CO2 tolerance. Then they dive into some nitty gritty training questions about injures, imbalances, form breakdowns, and even analyze a listeners squat video submission. A question about grip training sparks the memory of a classic Smitty training story before rounding out the episode with tips on training for grappling. TIMESTAMPS [0:00] Intro [1:25] Memorial Stair Climb [9:30] Box Breathing [12:55] Co2 Tolerance Test [16:45] How OB Rehabbed His Neck Injury [26:00] Smitty and OB analyze a listener's squat video [32:30] Best Way to Brace for a Squat [35:20] Focusing on End Range Isometrics [44:22] Weakness At The Bottom of the Bench Press [50:15] Smitty's Farmer's Walk Story [57:20] How to Train Muscular Imbalances [1:01:33] Best Exercise for Grapplers EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

OVERVIEW In the second series of Everything You Need to Know, Smitty and OB have decided to take a deep dive into a highly requested subject: productivity. Telling people to prioritize, plan, and execute it much like telling a sports team to just score more points than the other team. Much of the information is oversimplified to the point where it doesn't work. In this episode, Smitty and OB outline some of the major considerations to avoid procrastination and some big science-backed tips to systematically break down your projects and attack your goals. TIMESTAMPS [0:00] Intro [5:37] OB and Smitty's Personal Notes on Productivity [10:04] The Three Types of Procrastination [13:48] How Your Environment Affects Workflow [16:10] Awareness of Habits [26:35] How to Construct BETTER "To-Do" Lists [29:00] Time Blocks [37:00] How to Make Projects Manageable [44:00] Pleasure vs. Enjoyment [52:00] Binaural Beats [56:10] Take Aways EXTRAS Increase Focus with Binaural Beats: https://www.youtube.com/watch?v=F5Tt3LoygCQ CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

OVERVIEW Smitty and OB are honored to bring Chris McGowans exercise to Becoming Ronin listeners. Chris is an IFBB pro bodybuilder, transformation specialist, and nutrition expert. In today's episode Chris outlines how he caters nutrition plans for his client, some of the biggest myths when it comes to dieting, and a few big pitfalls people fall into when focusing on nutrition. TIMESTAMPS [0:00] Intro [2:01] Rapid Fire Questions [9:30] Morning Routine [15:30] The Main Factor In Nutrition [18:50] Immediate Signs Of Success [28:26] Adherence to Nutrition [32:36] A Big Problem When People Set Macros [39:14] Biggest Dieting Myths [44:26] What To Do When Progress Stalls [47:09] Getting Lean to Add Muscle [49:00] A Big Mindset Pitfall [53:11] Overcoming Major Obstacles Chris McGowan's social: https://mcgowanfitness.com https://www.instagram.com/mcgowanfitness/ EXTRAS CPPS @ Elite FTS: https://cppscoaches.com/schedule/oct-2022-cpps-level-1-certification-elitefts/ Team Forever Strong: Https://trainheroic.com/foreverstrong Instagram (OB) https://www.instagram.com/oberther/ www.infinityithaca.com (Smitty) https://www.instagram.com/smittydiesel/ www.dieselsc.com Order LMNT! (The Cleanest Sports Drink on the Market) http://elementallabs.refr.cc/brianoberther Get $150 off the premier cold plunge tank at: https://plunge.pxf.io/qnXvLN

First things first! If you're a coach, trainer, physical therapist, a parent, or just someone who loves fitness, this is your chance to join us in October for the best training certification in the industry! The CPPS Level 1 certification will be held on October 27 at EliteFTS in Ohio. Check out the details in the show note links! Todays episode is born from listener feedback. The listeners have reported to Smitty and OB that they would love deeper dives on some of the topics they discuss. In response to this request, Smitty and OB are starting a NEW SERIES unimaginatively called "Everything You Need to Know!" In this series, Smitty and OB will comprehensively cover new topics in each episode starting with the often misunderstood Contrast Training as it relates to athletic performance. In this episode, the guys answer a couple of warm-up questions, including exercises that target the obliques, and what to do if you feel shoulder pain when benching. If you're a coach looking to implement contrast training or you want to spice up your training, be sure to listen to this episode! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro and Upcoming CPPS [6:24] Exercises that Target the Obliques [17:20] How To Fix Shoulder Pain with Bench Pressing [22:52] Everything You Need to Know (EYNTK) About Contrast Training [33:00] Supra-maximal Training [39:30] Triphasic Training [41:25] French Contrast Training [44:00] Supertraining [48:48] The Eccentric Connection to Explosiveness [52:19] Bridging the Gap Between Performance Characteristics [57:10] Know These Rules Before Contrast Training [1:05:00] The Dichotomy of Being A Good Coach IMPORTANT LINKS CPPS at ELITEFTS (Day Before SWIS) Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Today we're joined by our good friend, Josh Comitale. Josh is a 14-year veteran of the Troy, NY Police Department. Smitty and OB inquire about Josh's experience in law enforcement and his early career. Josh then covers in gripping detail, his role in the 2015 officer-involved shooting, what it was like mentally, and the road to recovery. As usual, lots of lessons to be learned so don't miss a second! Josh's story will have you on the edge of your seat from the very first minute! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [1:00] Rapid Fire Questions [8:23] Becoming a Cop [13:33] Early Career [15:10] How Bail Reform Affects Policing [19:11] Defunding the Police [23:20] Is More Training the Answer? [27:53] Answering Calls [32:24] Officer Involved Shooting [53:00] PTSD [1:06:00] Lessons Learned IMPORTANT LINKS Security Camera Footage of Josh's Incident Josh Comitale Instagram Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Today, Smitty and OB are honored to be joined by Infinity Coach, Cory Comitale. Cory is brining the Ronin community his guidelines for how he creates his perfect morning routine. The Ronin listeners are no strangers to the connection between owning your morning and self-mastery. Secondly, Smitty gets OB's and Cory's thoughts on his rules for longevity. The guys talk through all the things Smitty wishes he knew early on in his career and is now passing on as sage advice for training success. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Team Forever Strong [1:50] The 20-20-20 Rule for Morning Routines [11:51] The Truth Behind Tracking Calories [28:00] Imperfect Training is Better Than No Training [31:30] Smitty and OB Debate Longevity [34:15] Choose the Exercise to the Person [35:30] Improved Technique as Progression [36:40] Don't Use First Exercise as Warm Up [43:30] No Failed Reps [47:40] Incorporating Unilateral Training [52:46] Cycling Barbell Out of Your Program IMPORTANT LINKS Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Today's show is all about you, the listener! First, Smitty announces the launch of the new app "Team Forever Strong" - a new training app that will deliver customized "DeFranco/Diesel" programming, right to your phone (52-weeks/year round). Then Smitty and OB ask each other questions from this week's Instagram Q&A and cover everything from shoulder mobility, sled work, back training, and even a couple of embarrassing moments. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Powerlifting Meet [4:10] Team Forever Strong Programming [13:00] Keep it Clean with Cluster Sets [15:00] Polarized Training [27:44] First Reaction to Q&A Questions [29:38] Make Light Weight Feel Heavy [36:00] The Key To Regaining Shoulder Range of Motion [39:01] Embarrassing CPPS Moment [41:00] How to Implement Sled Work For Strength [48:40] Back Raise vs Reverse Hyper for Low Back IMPORTANT LINKS Team Forever Strong (The world's only fitness program dedicated to longevity-based muscle!) OB's Instagram Smitty's Instagram Infinity Athletics (Ithaca) RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

This week's episode kicks off with a Smitty and OB answering listener submitted Q&A's. Smitty and OB exchange questions from Instagram and give their thoughts sled dragging, reverse hypers, how to build muscle, and much more. Lastly, Smitty dives into one of his favorite stories that closely represents his journey in overcoming resentment. He tells the story of Wayne Dyer's, 'My Greatest Teacher.' This amazing journey provides so many insights into how you can overcome your past, let go of resentment, and finally live without boundaries. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [3:00] "Giant Sets" for Hypertrophy [6:10] Programming sled drags on Deadlift Day [9:10] Building Calves by Changing Toe Angle [10:30] Best Sled to Buy [11:49] Best Bang for Buck Exercises [14:23] My Greatest Teacher [17:56] How "Phase Shifts" Change Your Path [29:30] The Only Two Reasons for Resentment [37:00] How to Overcome Resentment RESOURCES Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

Smitty and OB are extremely excited and honored to bring Becoming Ronin listeners, strength coach, entrepreneur, and nutrition pioneer, Mike Dolce. Mike is a breath of fresh air in an industry full of untruths and misconceptions. Mike's brass tax approach is nothing but empowering and honest. In this episode the guys briefly discuss Mike's humble beginnings, then dive deep on high level coaching, an extreme ownership approach with nutrition, and much needed industry financial advice. This episode is a kick in the pants while giving a peek 'behind the curtains' on the mindset of a world renown coach. Get your note pad ready for this episode! *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [7:30] Mike's Unique Background [17:20] Mike's Current Outlook on Coaching [20:00] Is balance possible with excellence? [30:10] Early Career Mistakes [32:30] Transitioning from Coach to Athlete [39:40] Becoming MMA Coach of the Year [42:00] The Difference Between Training Athletes and Gen Pop [47:51] Where to Start With Nutrition [59:10] How to Combat Common Nutrition Mistakes [1:04:19] Where Most Go Wrong with Fasting [1:07:00] Three Weeks to Shredded [1:19:34] How to Take Back Your Finances RESOURCES Mike's Main Website Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

In today's episode, we are honored to talk shop with Tony Gentilcore. Tony starts out discussing his beginnings as a Co-Founder of Cressey Sports Performance. He lets us in on some of the differences between training professional athletes and gen. pop clients, as well as, his unique 'collective' business model. He also gives some sage advice on how to avoid burnout and lean into your hobbies. Finally, in true Ronin fashion, Smitty and OB fire off some rapid fire questions to learn a little more about Tony's life as a Dad and his philosophy about living a simple life. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [6:00] The Trainable Menu for Injuries [17:00] How Tony got his start in the fitness industry [29:00] Tony's Unique Business Model [33:30] The Difference Between Professional Athletes' Programs vs. General Population [45:00] Setting Boundaries [50:00] Diversify Beyond Social Media [51:50] Rapid Fire Questions EXTRAS: Tony Gentilcore | Main Website Tony Gentilcore | Instagram Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank)

In today's episode Smitty and OB get real by diving into some touchy subjects. They start out with a listener question about avoiding an uncomfortable situation which sparks a conversation about always seeking the truth. Second, Smitty asks OB's opinion on a recent experience he had with a complete stranger. This turns into a dialogue on what it means to be offended and if you should take a chance to say the 'truth' to someone. They wrap the episode up by giving their hot take opinions on 10 debated topics in the industry in an informative way. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [4:00] A truth dilemma [14:00] The Way You Feel vs The Truth [17:00] What does being offended mean? [21:30] The Quickest Way to Lose Energy in a Relationship [26:30] How To Jump Start Someone's Dead Battery [40:56] Our Hot Takes on Common Fitness Questions TOP 10 HOT TAKES: Battle Ropes Fasted Cardio Carnivore Diet BOSU Ball RDLs vs Kettlebell Swings Chest Supported Row vs Bent Over Row Sumo Deadlifts vs Conventional Deadlifts Barefoot Running vs Running Shoes Band Pull Aparts vs YTWs Hip Thrusts vs Deadlifts EXTRAS: Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 off the premier cold plunge tank) OB's Bent Over Row Hack Smitty's Barefoot Training Article

In today's episode Smitty and OB give a couple of important updates, then dive straight into three listener questions. The first question sparks some hilarious stories about a legendary monster that Smitty and OB used to train with - along with some sessions that didn't end well. This rolls right into the guys finally unveiling two iconic challenges known as the Man Maker and Widow Maker. They finish with a hotly debated topic, which is; should you always train for FULL ROM? *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] News [5:00] Intro [8:00] SWIS is coming to the US [14:00] Smitty and OB's favorite training memories [18:17] The Story of Eli [28:33] Strongman Saturdays [33:30] Back in the Smitty's Garage Days [38:10] The Infamous Man Maker Challenge [50:00] Is training to FULL ROM always best? SPONSORS Order LMNT! (The Cleanest Sports Drink on the Market) The Cold Plunge (Get $150 OFF) RESOURCES Pre-Swis | CPPS One-Day Practical EXTRAS OB's Old School Deadlifts Tony Gentilcore Doing the Diesel Man Maker The Diesel Widow Maker (Ignore the title of video)

In today's epsiode, the Ronin community is extremely fortunate to spend an hour discussing business, growth, and mindset with one of the fitness industry leaders, Luka Hocevar. Luka is the owner of Vigor Ground Fitness in Renton, WA, as well as, maintains an impressive portfolio in a diverse range of entrepreneurial ventures. In true Ronin fashion, we go well beyond fitness and discuss some of the things that has led to Luka's success and the major lessons he's learned from overcoming life's biggest obstacles. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [4:49] What keeps an entrepreneur busy? [7:55] Training Professional Athletes [11:00] Getting Back to Coaching [14:38] What the next step after being a coach? [17:00] Problems with online training [22:09] How to build a gym into a community [29:00] Celebrating milestones [31:10] Providing options for all skill levels [40:00] Cheat codes for improving connections [45:00] How to stay motivated after finding success [51:00] From organized crime to expanding professionally [59:25] How divorce was an eye opener SPONSORS The Cold Plunge ($150 OFF!) RESOURCES Luka Hocevar's Instagram

In today's episode Smitty and OB are excited to announce their first sponsor, The Cold Plunge. They are offering listeners of Becoming Ronin $150 off their first Cold Plunge purchase. The discount link: https://plunge.pxf.io/qnXvLN Smitty then dives into a story that he's never talked about in regard to being unhappy and the lightbulb moment that snapped him out of it. The guys talk about, 'The Life You Create,' and the importance of using gratitude every single day. Smitty talks about Ronin Challenges and using David Goggins as his inspiration - even though Goggins would NOT approve. Finally, the guys talk about one of the most important factors in growing and being inspired. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Exclusive Discount on Plunge Tanks [5:30] How to artificially induce stress to live a better life [9:10] How Smitty harnesses David Goggins advice when training [12:00] The importance of taking small steps to improve your physical performance [15:09] How to achieve your goals easier with gratitude [22:30] What does it meant to truly be happier? [25:00] Gaining control of your life, empowers you to help others [28:00] The Life I Created for Myself [31:40] Smitty's best piece of advice for turning it all around [37:35] What you don't control, you endure [40:35] The biggest parenting fail [42:35] How to become a "luckier" person [45:10] Allowing yourself to be inspired kills the ego RESOURCES: The Cold Plunge ($150 OFF!)

In today's must-listen episode Smitty and OB quickly recap the Ronin Handbook and give updates on their own journey and progression through each principle. Smitty and OB blooper their way through reading an iTunes review. (Hilarious) Finally, a listener question about material possessions sparks an amazing analysis of a profound Alan Watts teaching that is one of Smitty's favorites. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [5:30] Murph Review [7:52] OB's Ronin Game Win [10:28] Cold Exposure Updates [14:28] Weekly Planning [15:29] Is Smitty addicted to his phone? [17:50] Pushing yourself once per week [23:19] Smitty and OB fumble their way through reading a iTunes review [26:15] Smitty's mindset shift in regards to money [33:05] Analysis of Alan Watt's, 'Give it Away' [37:21] Complete Version, Alan Watt's, 'Give it Away.'

In today's episode, we're honored to be joined by the infamous NYC Trainer, Kenny Santucci. The guys start off the episode in typical Ronin fashion with some rapid fire life questions. Kenny fields questions about what it was like being a realty TV show star and how he was able to successfully transition out of that lifestyle. Smitty and OB then dive into one of Kenny's signature events, Strong New York. Kenny talks about the mindset behind running huge fitness events and how important it is to be authentic. They then dive deep into life as an entrepreneur, some of the major obstacles of running a gym, and the best type of marketing tactics to stand out in a crowded market like NYC. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [2:18] Rapid Fire Questions [14:38] Dealing with Chronic Back Pain [21:35] Morning Routine [24:45] Strong New York Event [33:18] Being Authentic and Avoid Showing Off' [38:00] Ownership is the Opposite of Entitlement [39:00] How to Overcome Failure as an Entrepreneur [42:05] How to Stand Out in a Competitive Market [49:48 The Salesmen vs. The Scientist [52:58] Take Care of Your Body, and Living in the Present Moment RESOURCES Kenny Santucci's Instagram The Strength Club NYC Strong New York

In today's episode, Smitty and OB kick off the podcast by chatting about this past weekend's CPPS certification and the life lessons that can be learned by committing to real world education. The next topic is how social media can affect, not only your physical and mental health, but also the quality and effectiveness of your training programs. Keeping with the theme of the Ronin Book Club, Smitty and OB then toss around some thoughts on the latest readings of "New Man Emerging." Specifically - living a life that "Sets Your Soul on Fire." Finally, in a continuing effort to stay committed to self-mastery, Smitty and OB read each others results from the personality trait test known as the "Rheti Test" (Learning your Enneagram type). *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Back from the CPPS [3:28] OB's targeting hiring process [6:20] Text Books vs Real World Application [7:18 The Why Vs What [9:30] Is social media hurting your programming? [10:38] Should Everyone Squat Deep? [17:30] Are Influencers Responsible for Warning Followers [20:53] Be an Educated Consumer [23:34] New Man Emerging [30:10] Unearned Leisure Time [34:58] Enneagram Personality Test RESOURCES: New Man Emerging - Mike DeSanti Enneagram Institute

In today's episode, we are truly honored to be joined by Strength and Conditioning Legend and the ORIGINAL biohacker, Steve Maxwell. Steve Maxwell is the first American to receive a Jiu Jitsu Black Belt from the world-renowned Gracie Family. Beyond having over 50 years of "in the trenches" experience, Steve has traveled the world and trained in all corners of the globe. With the unique experiences he brings to the S&C community, Steve truly is a pioneer in the area of training longevity. In this episode we discuss training, cold exposure, blue zones, the best travel bag, dry brushing, mindset, breathing, and much much more. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] INTRO [3:58] Living a Minimalist Lifestyle [7:20] The mindset behind Brazilian Jiu Jitsu [12:00] Best Place to Travel [14:30] The Biggest Issue with The American Standard [18:53] The Anything But Typical Morning Routine of Steve Maxwell [21:54] Incorporating Longevity Practices into your Life [25:30] You Are Not Your Body Or Mind [28:06] Neti Pot for Removing Environmental Pollutants [30:19] Importance of Cold Water Therapies [33:30] Dry Brushing and Near Infrared for Your Skin [38:45] Why Steve Maxwell no longer like Kettlebell Training [42:57] The Difference Between Specific Strength vs General Strength [47:30] The Underlying Cause of Non-Contact Injuries [52:30] Does Strength Training Make You Stiff? [55:30] Breathing Techniques for Time Under Tension Training [1:05:00] Having Too Many Things is Like Obesity RESOURCES Steve Maxwell's Website Steve Maxwell's Instagram

In today's episode, we are honored and excited to be joined by Director of Strength and Conditioning at Fordham University, Joe Gilfedder. Joe Gilfedder is one of the most well read S&C coaches in the industry and has an amazing depth of knowledge on every facet of human performance. Today, be sure to grab a notepad and pen, because Coach Gilfedder lays down some serious knowledge with programming considerations, as well as, how to be a life long learner. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [3:23] Rapid Fire Questions [9:14] Biggest Training Influence [14:15] Sticking to Continuing Education [19:10] Getting the Most Out of Your Reading Practice [21:20] A Day in the Life of A D1 Strength Coach [26:30] Create Buy In With Your Programming [30:30] Creating the Right Culture in Your Weightroom [35:05] The Foundation of All Good Group Programming [38:00] The Key to Healthy Athletes [42:00] Why Being Coached Makes You A Better Coach [44:10] Do Olympic Lifts Have a Place in the Weightroom [48:07] Not Copying Your Mentors [53:45] Commit to Being a Life Long Learner RESOURCES Joe Gilfedder's Instagram Joe Gilfedder's Email

In today's episode, we're honored to interview Physical Therapist and Author, Tim Reynolds. Tim is an Anatomy and Physiology Professor at Ithaca College, Co-Author of "Movers and Mentors," an inventor/entrepreneur, and a practicing physical therapist. In this episode, we dig into Tim's guidelines for recognizing when you need to seek out physical therapy, how to choose a good PT, and some amazing takeaways from his practice. We also interview him about his experience interviewing the world's top physical therapists and fitness professionals to compile his insightful book. Lastly, Tim gives some helpful recommendations on how to view pain, as well as how to fix/prevent it. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [8:45] Tim's Unique Childhood [14:00] Morning Routine [19:20] How Being a Physical Therapist has changed your training? [20:55] Common Issues with Physical Therapy [26:11] Allowing Clients to Tell Their Story [32:15] How to tell if your Physical Therapist is good [38:50] Movers and Mentors [40:45] How to Use Mentors to Boost Your Career [46:19] The Surprising thing About PT Pros [52:09] Biggest Takeaways from Writing The Book [55:47] Changing Your Perception of Pain [1:00:08] Tips for Avoiding Injury RESOURCES Movers and Mentors Tim Reynolds | Instagram Tim Reynolds | Tik Tok

BECOMING RONIN GIVEAWAY - To enter, share this episode on social media and tag @oberther, @smittydiesel, and @becomingronin to be entered to win one of many Becoming Ronin Swag Boxes. Today's episode is split into two parts. Part 1 is all about knee pain. OB covers his approach with a client who presents with Patella Femoral Syndrome and some very simple at home correctives to fix it. Smitty and OB then discuss training considerations that may help you bulletproof your knees. In Part 2, Smitty and OB put a spin on a Q&A by answering them Newlywed style (answering each question for the other person) and hilarity ensues. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Intro [3:44] Smitty's new program and his issue with it [7:30] OB's simple assessment with knee pain [17:20] Frontal Plane vs Sagital Plane Exercises for Knee Health [20:30] Doing exercises you hate [23:00] Testing Rectus Femoris before doing Split Squats [25:10] How to assess your feet if you have knee pain [29:01] The Quickest Way to Overuse Injuries [32:45] Integrated vs Static Mobility Drills [35:25] Smitty and OB play the Newlywed Game [36:18] What is the other's Worst Pet Peeves [37:51] Worst Habit [39:00] What is the other's worst fear? [40:51] Favorite Ice Cream Flavor [41:36] What would you buy with lottery winnings? [43:08] Big spoon or little spoon? [44:10] Who is more honest? [47:40] What is each other's best quality [52:00] Who would the other person play in a movie? RESOURCES Becoming Ronin Book Club Recommendation: New Man Emerging - Mike Desanti

In today's episode, Smitty and OB start with a couple exciting announcements. The first of which is a new Ronin Giveaway with some amazing merchandise on the line including Ronin Swag as well as Diesel Straps. Secondly, OB and Smitty gauge the interest in a Ronin Retreat led by last week's guest, Mike DeSanti. The next topic they dive into is overcoming laziness by identifying the critical three things that are guaranteed to flatten obstacles in order to achieve more. Next OB discusses a collection of ways to deal with "difficult people" in your life. Lastly, Smitty rolls out his newest update to the Becoming Ronin handbook. *For a full list of show notes, timestamps & important links from this episode visit: Becoming Ronin Podcast TIMESTAMPS [0:00] Ronin Giveaway [1:54] Ronin Retreat [4:44] Intro [14:54] Overcoming Laziness [17:20] Preparation and Getting Ahead of Obstacles [20:50] Recognizing Patterns to Avoid Friction [26:44] Make a Snowball [33:35] How to Deal With Difficult People [35:00] Are they the difficult one, or am I? [41:44] Asking questions to reveal base concerns [52:14] The Ronin Journey [52:44] Update to the Ronin Handbook