Ariana, Alex, and Trevor try to work out how they'd rate the relative importance of 20 training priorities, from 1-20 (1=most important, 20=least important). In this hour they manage to discuss roughly 10, so expect a second episode for sure. The theme of today is "It Depends." The 20 "Commonly Discussed Priorities" are as follows (and in no particular order, trust me): Individualised coaching, NEAT, Structured training, General nutrition, Intra workout nutrition, Sleep, Training periodization, Training volume, Training specificity, Extra recovery (cold plunges, saunas, thera guns, etc), Body work (self or massages), Stretching and mobility, Mental grit, Consistency, Training Intensity, Training environment, Equipment, Data acquisition tools (smart watches, power meters, etc), Basic supplements (creatine, stimulants, protein), Specific supplements (fat burners, beta alanine, testosterone boosters). Discussed at length were: Extra Recovery, Sleep, Intra Workout Nutrition, Mental Grit, Consistency, Training Environment, General Nutrition, and Training Specificity/Volume/Intensity as a "blob" rather than truly separate entities. I know. Thankfully for you, we all had very different opinions!  Keep your eyes open for episode 2.

Join Ariana as she chats with Matt Stevens, race director of Rally in the Valley, an incredibly fun and exciting hybrid competition held in Hurricane, WV every year since 2023. Matt is also the Head Judge at Hybricon Games, held at the end of October, and brings his rich military experience and experience as an athlete and gym owner (ShotFire Fitness) to the table for each event he's involved in. Learn about what it takes to host a multi-day hybrid competition (a lot), how many people it takes to put one together, the need for strong sponsors in the hybrid space, and a recap of 2024. Teasers for 2025, Geiger Training Camp 2025 (1 spot left as of recording)  The importance of training in groups, especially for often solo hybrid athletes - training as a competitor, etc Learning from mistakes, learning from failure Designing a competition without a qualifier, with room for every athlete of every level (truly). What does it take? Reach Matt at his Rally In the Valley IG: https://www.instagram.com/rallywestvirginia/ GET ON THE WAIT LIST for 2025:  https://pr.fit/event/rally2025 Visit Shot Fire Fitness if you're in West Virginia: https://shotfirefitness.com/   As always, like, subscribe, and share! 

With the safeties off.   Ariana and Alex discuss what he meant by "hybrid" the first time, how it's evolved (for better or for worse), what they think it means and who it refers to (and doesn't), which hybrid athletes they believe embody the spirit of hybrid the most, and why hybrid events are still heavily endurance (but getting better). @completehumanperformance @alex.viada 

Join Ariana Scalfo and Alex Viada as they do their first ever (???!! but first of many) podcasts of them just talking to each other about stuff they're doing, planning, building, and why they're excited about all of it. How did an offhand idea about deep-diving into Space Marines/metahuman supersoldiers train turn into a 100+ page protocol? And why are we turning it into a group training program? What does that look like?  Largely just gabbing about what "hybrid" is, what it means to them, and what programming would look like for complete physical preparedness (not just "general". cpp?). @alex.viada @running_peaches

Coach Trevor Tartaglia takes the reigns of the CHP Podcast to chat with Alex Viada about the utility of TSS Scores (TrainingPeaks) and other "fatigue/stress" tracking algorithms for hybrid athletes. How they work, the pros, the cons, and how coaches can fully utilize these metrics (or similar) all included, as well as coaching insights from them both.  Discussed:  What workouts are Trevor and Alex doing, and enjoying lately? How can athletes use TSS for strength workouts, if at all? What metrics can you use to overcome cons of TSS, as a mixed-sport athlete? Does TSS even have value for a hybrid athlete? Is it worth using? More about what TSS is, how it's calculated, and how to use it (if you want to) Various tangents Follow Trevor and Alex on Instagram

Join Ariana as she chats with Tyler Koch about his time working as a Subject Matter Expert for the United States Air Force, overseeing Human Performance within the F-35 fighter pilot community. He was also integral in founding the first ever Human Performance Initiative within Undergraduate Pilot Training. He has an M.S. in Exercise Science from George Washington University and prior to his role in the Air Force, he owned a gym, worked with professional athletes, and thoroughly explored the private sector of strength and conditioning. Currently, Tyler is training to become a Physician Assistant at Penn State’s Medical School. Discussed: Immediately, Ariana getting Tyler's last name wrong, even though she asked him how to pronounce it right before she hit record What it takes to be a Fighter Pilot, what school looks like, and what training looks like The purpose of the Human Performance Initiative, and its positive impact on the fighter pilot community Testing to become a fighter pilot: how do you train to resist 9 gs of force? How do you physically resist 9 times the force of gravity while piloting a jet? You can reach Tyler via his Instagram: @twominutemechanics Tyler (@twominutemechanics) • Instagram photos and videos Or via email, [email protected]  

Ariana and Trevor sit down and chat about the V3 template changes, what's next for CHP templates, and why they chose to push hard in this direction (app development aside). Plus, it's a general introduction into who Trevor is and how he ended up a military yoga teacher who also did CrossFit (it's true).  New to CHP: Strength + 5k Strength + 10k Trail + Distance Strength + Half Marathon Follow Trevor at @trevor.tartaglia 

Susan Lopez MS, RDN, CSSD, LD, TSAC*F is a Registered Dietitian working for a Special Operations unit, and boy does she have some fascinating insight for hybrid and tactical athletes. Susan outlines the different strategies she uses for the two most common athlete archetypes she encounters in Special Operations, including approaching protein intake, total calories, supplementation, and working around their difficult and unpredictable lifestyles. Learn how she provides for her team by protecting their health and performance in the now, and designing their intake and supplement protocols to support their health and longevity in the military. Follow Susan on In1stagram at @tactical.dietitian

Meet Jack Driscoll, self-proclaimed "overall fitness enjoyer," firefighter, coach, and phenomenal hybrid athlete. A guy who enjoys launching himself at a wide variety of fitness events, Jack burst into the competitive scene by winning Rally in the Valley, around the same time that he was tackling Hybricon Regionals, followed by a bodybuilding competition, and then an Ironman. Back to back to back. There may have been a powerlifting meet in there, too. Jack discusses how he trained for a sub-3 hour marathon in 18 months, as a dude who "runs like a refrigerator" and doesn't even particularly like distance running. How did he trick himself into doing the long runs? How slowly, carefully, and sustainably did he start out?  Fitness shouldn't be a punishment, and Jack finds joy in trying new things and developing his fitness in new ways. Jack of all trades, Master of none - with the unbeatable mindset that treats failure as a lesson and a challenge, not an end. "Send it" with Jack as he trains for his 100-miler on Instagram at @jack.d_fitness

Vera Stepina is a lifestyle and nutrition coach, a hybrid athlete who was doing hybrid stuff before it was hybrid, a client of Alex Viada's, and a woman with 3 children who is rediscovering her potential after at least a year of considering it "dead in the water." Listen to Vera and Ariana discuss the mindset required for massive lifestyle overhauls and shifts, the common roadblocks people experience (including themselves), the trials and tribulations of Kettlebell Long Cycles, and how Vera surprised the shit out of herself for at least the 3rd time this year. The good, the bad, the ugly, and some insights from long-time nutrition coaches who both came into their athleticism much later in life (after spending a lot of their lives considering athleticism entirely off the table). See also: Why it's incredibly important to volunteer at events, why it's important to try new things, and be totally okay with being really, really bad at them.  Follow Vera on Instagram at @vera_stepina Follow Complete Human Performance @completehumanperformance  

Kaleb is a tenured Spartan pro athlete, HYROX racer, DEKA athlete, and hybrid competitor - listen to him discuss how he arrived at this competitive level, what appeals to him about hybrid sport, and the pros and cons of being a "larger" competitor (6'3, 210+ lbs). On top of that, Kaleb is an upstanding gent and brilliant sportsman, bringing a ferocity and amicability to the start line that few people balance just right. Kaleb discusses how he gets into the right mindset for competition, how that's evolved during his time as a competitor and after his time in the military, and how his network of fellow competitors keep him focused. Hybricon 2024 sounds like it's going to be lit, and he's already signed up for Rally in the Valley 2024. Coming right off of crewing Kris Rugloski at the World's Toughest Mudder 2023, Kaleb discusses the planning and challenges that come with a 24 hour race (plan A needs a plan B, C, D, E, F, and Z), and the ways he's prepping for this DEKA and Hyrox Season alongside Hunter McIntyre. Follow Kaleb on Instagram at @kaleb.yates.fitness Follow BLDR at @bldrsports Follow CHP at @completehumanperformance  

Sit down (although I'm pretty sure he stood the whole time) with Phillip Muscarella, the champion of the 2023 Hybricon Games.  Dealing with competition anxiety, and operating from a place of gratitude and joy Coming into "hybrid" from a CrossFit background Differences and improvements from last year at the Hybricon Games Creating a balanced hybrid competition ("you can't call this a strength event if there's running in it") and seeing "creator bias" in event selection Bettering yourself and finding your fullest potential using sport The way a competition plays out doesn't represent you, or your total value, as a person.  "How big and strong can you be, but how fast can you still move?" Pushing the boundaries on both sides of the coin to find true human capability. The value of competition for development and growth Listen in and leave your thoughts!  Follow Phillip on IG at @pmuscky55 @officialsportacademy @hybricongames @thebattlebunker @completehumanperformance    

Meet Dr Sam Spinelli. Doctor of Physical Therapy, gym owner, powerlifter, strongman, Olympic weightlifter, ultrarunner, Spartan obstacle course racer, father, and 2022's Crucible Pro Champ, Sam goes all-in on everything he does with the same kind of self-awareness, mild craziness, and uninhibited zeal found in high-level Hybrids. Listen in as Sam discusses how he found the idea of "hybrid," and what compelled him to take the leap into lifting and running. Sam discusses with Ariana how he had to adjust his mindset, approach, and expectations in the shift from exclusively lifting, to training for endurance, and how he assists his clients and patients in approaching similar hurdles (doing things you don't like doing, or find unfamiliar or uncomfortable; the "broccoli"). And finally, Sam chats all things Crucible, goals for 2024, and how his training evolved from 2022 to 2023. If you want to follow Sam on Instagram, go to @dr.samspinelli  If you want to work with Sam, follow @citizenathletics1 If you want to learn about Physical Therapy and associated resources, follow him on YouTube @CitizenAthletics The Crucible runs from October 1st to October 31st, and you can register HERE until October 26th, submissions open until Nov 1: https://competitioncorner.net/events/10913/details  

Ariana chats with her friend Matt Davis, who created and runs Obstacle Racing Media and Hybrid Fitness Media, two of the only forms of media purely covering Obstacle Course Racing and Hybrid Fitness Events. They discuss how they've seen hybrid events develop and grow, the industry and community, and the events that have popped up with increasing regularity year after year. The two "big events" are Hyrox and Deka, but with Hybricon Games, Rally in the Valley, Go Ruck Games, 3KO, Grit Games, etc flooding the field - what kinds of athletes will we see drawn to these events? If you don't compete in any competition, can you call yourself a competitive "hybrid athlete?" How has CHP aimed to solve that with the yearly virtual competition, The Crucible? Why are most hybrid events "mostly endurance, with some strength" and what kind of athletes could we see drawn to hybrid events if they were more strength-focused? Or would that just be CrossFit? Follow Matt on Instagram and YouTube at @Obstacleracingmedia for your obstacle racing needs @HybridFitnessMediaChannel for your hybrid racing needs and buy the man a coffee! Follow CHP on Instagram @completehumanperformance

Join Director of Coaching Ariana Scalfo as she chats with her friend (and hero) Lauren Weeks. Lauren is a 3x Hyrox World Champion, CrossFit competitor, DekaFit solid, 2x GoRuck Games competitor, Spartan Games Champion, Spartan Race winner, and Battle Bunker finalist 2022/contender 2023. After her explosion into hybrid athletics thanks to Deka's unstoppable Yancy Culp, Lauren has dominated every sport she touches. She's also a mother of a 1 year old daughter, and has competed in nearly all of these competitions within the last year. What brought Lauren to hybrid training from CrossFit? How did she adjust her training initially, and how has her approach to training for these events evolved as she has spent more time training and competing? How does she choose which competitions to prioritize, when she's got so many to choose from? What were the challenges in pregnancy and postpartum, and how does she feel it's affected her priorities and fitness a year later? Advice for new moms (Ariana's 20 weeks into her own pregnancy, upon recording) What is her new training program, The Hybrid Engine, and how do they approach programming? What are the benefits of setting 'intentions' for individual weekly workouts, as well as strategies for races? How to approach your first race or event of a new kind And more.     You can find Lauren on Instagram at @lauren_e_weeks , and her training company The Hybrid Engine at @thehybridengine . You can find Ariana at @running_peaches and @completehumanperformance If you have any business or coaching inquiries for Lauren, you can email her at [email protected]

CHP Director of Coaching Ariana Scalfo sits down with Laura Gordon, who is both a PhD candidate in Clinical Psychology and an extraordinarily talented hybrid athlete. Recently at Battle Bunker Regionals in Texas, Laura uses her career to educate her fitness and coaching practice, while simultaneously using her fitness and coaching practice to assist her in her career. Areas of interest for Laura include: trauma informed weight lifting, ocean therapy, recreational therapy, and breath work. Laura's sports include: surfing, weightlifting, running, big mountain adventures, and Deep End Fitness. Listen in as Laura and Ariana discuss:  Laura's work in detox and addiction rehabilitation facilities What maladaptive coping mechanisms can look like at their most extreme, and their most "normalized" The benefits of graded exposure to noxious/uncomfortable stimuli for athletes, especially athletes with PTSD/CPTSD, substance abuse, or chronic pain or disease Replicating stress-scenarios that could be found in sport practice in training, safely (breath-holding under extreme stress to replicate stressful and dangerous surfing conditions, or grappling in MMA, etc) The differences between being competitively driven, and challenge-driven, and how they intersect and educate goal selection The importance of visualization and pre-activity mental preparedness and processes How these tools can be implemented by coaches and by athletes for themselves TBH, a lot more To find Laura on Instagram, search @lauragordon__ To contact Laura for coaching, email her at [email protected] Find Ariana on Instagram @running_peaches @completehumanperformance

A 60min primer with Director of Coaching Ariana Scalfo on how to think about approaching nutrition as a hybrid athlete, including common mistakes, the best way to approach recomposition as a hybrid athlete, and answers to some more specific questions like: Some hybrid/endurance athletes are using BCAAs during long runs/events - do you recommend? Is the spacing of macronutrients throughout the day important, other than protein? Training events and race nutrition - always train with race day nutrition? Or just race-pace/race replica workouts? Supplements - should I take ??? ??? ??   Want to ask questions, learn more, or schedule a nutrition consult?  www.completehumanperformance.com IG: @completehumanperformance @Running_peaches

Dr. Quinn, a member of the primary care team for the Women's Tennis Association (WTA) joins host Anthony D'Orazio for a discussion on what her life on tour is like. How does her team interact with the professional athletes of the tour? What are they looking for when they evaluate athletes? What can you learn from her experience working with these high level athletes? Listen in to find out. Follow Dr. Quinn on IG @drquinnmedwmn Follow Anthony on IG @dorazioanthony Follow CHP on IG @completehumanperformance For one to one coaching, nutrition, and training templates head to: completehumanperformance.com

Ariana sits down with longtime CHP coach and Omnia Owner/Operator Jonny Pain, to discuss his goals this year and step 1 of his 4 part worldwide ultramarathon series. Listen to Jonny chat about the mental process of arriving at this ambitious goal after years of injury and no formal racing, the benefits of handing over the numbers to a coach (Alex Viada), and the wild ride that was the Ice Ultra. Hosted by Beyond the Ultimate, the Ice Ultra is 230km of unsupported racing through the Swedish Laplands. Conditions of whiteouts, -40 degrees Celsius, and the mindgames that can steal your sleep before the race even starts.  Listen in and follow Jonny at  Instagram: @jonathanpain @omniaperformance @completehumanperformance   Want to work with Jonny, or book a consult with him? Head to www.completehumanperformance.com and we'll get you sorted.

Join Ariana as she co-hosts Episode 60 with CHP Founder and Owner, Alex Viada. Together, they chat with their friends Marc Howe and Lauren Rantala, who spearhead the Hyrox America affiliate program and the Hyrox Academy. Lauren and Marc discuss what brought them to Hyrox, one of Marc and Lauren's first dates that involved an infamous deadlift and beer chugging video, and the brilliance that is community-driven, easily accessible, fitness events.  What is Hyrox? Marc and Lauren's journey through alcoholism and sobriety, back to themselves How that perspective adds to their passion for Hyrox and what it offers the "hybrid" community The joy of a new sport: records falling monthly as new athletes find it, from different backgrounds, and training gets more specific How to train for Hyrox/how to compete Want to compete in Anaheim, CA April 22nd 2023 with Alex and Ariana? Use code CHPHYROX-20 to get 20% off of your entry, up until event day. Want to contact Marc or Lauren? @marcvanhowe & @lauren.rantala on IG @hyroxamerica      

Join CHP Director of Coaching Ariana Scalfo as she chats with Sam Hartman, longtime CHP client and collaborator, about a wide variety of topics that all circle back around to the importance of community in fitness. Hear what drew the two of them to CHP in the first place as clients, and how their personal goals have changed over the years; why CHP has so many military/LEO clients; tackling the complex question of how to get people moving; what CrossFit did right, and what it gets wrong; the positives and negatives of a "Goggins Mentality". Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Sam Hartman on Instagram at @sam_metal Follow TINAR Race Series on Instagram at @tinarraceseries Follow Ariana on Instagram at @running_peaches Follow CHP on Instagram at @completehumanperformance

Host Ariana Scalfo welcomes CHP coach Nickademus de la Rosa to discuss Nick’s participation in the World’s Toughest Mudder run this past November. What was Nick’s training and race experience like for this, his second 100 mile race after heart surgery? How did a race of that distance with obstacles feel? What are some general endurance lessons to take from his and his clients’ experiences at this race? Find out when you listen in. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Nick on IG @ultrademus Follow Ariana on IG @running_peaches Follow Complete Human Performance on IG @completehumanperformance

Host Anthony D’Orazio welcomes Christian and Julia Anto to discuss young athlete development. What do they recommend young athletes do for athletic development? What types of sports participation and traveling leagues should they engage in? What issues do these two currently see with the current system and how young athletes are developed and showcased? All these questions and more are answered in this episode. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Christian on IG @ant_toe Follow Julia on IG @julia.ant_toe Follow Complete Human Performance on IG @completehumanperformance  

Host Ariana Scalfo welcomes CHP coach Alec Blenis to discuss Alec’s participation in the Battle Bunker competition. How was the set-up? How did the event go? What was Alec’s approach to the event? Find out by listening in. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Alec on IG @alecblenis Follow Ariana on IG @running_peaches Follow Complete Human Performance on IG @completehumanperformance

Host Anthony D’Orazio welcomes on co-owner of Troponin Nutrition, fixer of ouchies (she is a great PT), deadlifter of lots of weight, and IFBB Women’s Physique Pro Dr. Dani LaMartina to discuss her approach to helping address the injuries she finds in high level strength athletes. What are some commonalities in approach has she seen in these athletes? What rehab approaches does she use? Why do so many top end athletes fail with traditional PT? How do her approaches differ from what you may find at a PT that does not tend to work with athletes? If you are an athlete, you have to get these answers and the only way to do so is to listen. . For coaching, consults, and training templates head to:  https://completehumanperformance.mykajabi.com/store . Follow Anthony on IG @dorazioanthony Follow Dani on IG @danilamartinadpt Follow Complete Human Performance on IG @completehumanperformance . You can email Anthony at: [email protected]

Host Anthony D’Orazio discusses athlete improvements in year two of the Crucible. How much did performances improve over last year on average? Find out in the first segment. He then covers the recent Washington Post report on abuse of power, and sexual exploitation of female athletes in the IFBB and NPC. Listen to what he cautions athletes to look out for in a coach to protect themselves and their health. Lastly, Anthony goes over his experience at the EliteFTS SWIS Symposium that was in Columbus Ohio at the end of October. . For coaching, consults, and training templates head to:  https://completehumanperformance.mykajabi.com/store . Follow Anthony on IG @dorazioanthony . Follow Ross on IG @openside_7 . Follow Complete Human Performance on IG @completehumanperformance . You can email Anthony at: [email protected]

Host Anthony D’Orazio welcomes back former co-host Sam Hartman to discuss all things trail running. Listen as the two dive into what Sam has been up to recently in the world of trail running. They discuss Sam’s founding of the TINAR Racing Series over the course of the pandemic, getting trail running into the Olympics and much more. . You can learn more about this racing series here: https://www.tinarraceseries.com/ . For coaching, consults, and training templates head to:  https://completehumanperformance.mykajabi.com/store . Follow Sam on IG @sam_metal Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance You can email Anthony at: [email protected]

Hosts and CHP coaches Ariana Scalfo and Anthony D’Orazio discuss what is happening at CHP  and dig into the upcoming Crucible event. What should you do if you have not trained for one of the events yet? What approach should you take for each of these?   To take advantage of our Labor Day sales click here:  https://completehumanperformance.mykajabi.com/store   Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance   You can email Ariana at: [email protected] You can email Anthony at: [email protected]  

Hosts and CHP coaches Ariana Scalfo and Anthony D’Orazio discuss CHP’s upcoming No Lone Wolves fundraiser. A virtual run/ruck event of varying distances to raise funds for the California Wolf Center. The two then get into a discussion of CHP’s big annual event that is coming up in October – The Crucible. For those that do not know what this is the two recap the highs (And their own personal lows) from the inaugural event this past year. It’s a training cycle away, so about time to get aimed at it. You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance No Lone Wolves Sign-up: https://runsignup.com/Race/CA/Ramona/WOLFRUNRUCK Crucible Template: https://hpaeducationalportal.mykajabi.com/offers/m5RJFoLH/checkout

Host Anthony D’Orazio welcomes CHP coach Alec Blenis as they discuss the latter’s approach to his recent Murph world record attempt. What did his training look like and how did this year compare to his prior record setting attempt? What are his thoughts about the day of competition? Learn how a world class athlete thinks and goes about training, event pacing, and mental approach. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Important CHP links can be found at our Linktree: https://linktr.ee/CompleteHumanPerformance Follow Alec on IG @alecblenis Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance

Host Ariana Scalfo welcomes on Isabel Sloan to discuss mental performance and what that entails for athletes. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Ariana at: [email protected] You can email Anthony at: [email protected] Follow Ariana on IG @running_peaches Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit https://complete-human-performance-coaching.constantcontactsites.com/  

Host Anthony D’Orazio welcomes on owner and operate of coachgarner.com, Dan Garner, to discuss the importance of gut health on athletic performance and every day health. They also get into a discussion on how pro athletes are the ultimate compensators and how we can learn from Dan’s work with them.   Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Anthony on IG @dorazioanthony Follow Dan on IG @dangarnernutrition Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit https://complete-human-performance-coaching.constantcontactsites.com/

Join host Ariana Scalfo as she welcomes on CHP head honcho Alex Viada and CHP client Jorday Syatt for a discussion on hybrid training for martial artists, maintaining strength while doing BJJ and conditioning. They also cover why ego gets such a bad wrap and where can it hurt athletes, and how to approach learning a martial art (or any new sport) where you are initially going to you're probably going to suck. Follow everyone on IG: @completehumanperformance @running_peaches @alex.viada @syattfitness For individual training or nutrition coaching with CHP go to: https://complete-human-performance-coaching.constantcontactsites.com/ For CHP templates go to: https://complete-human-performance-coaching.constantcontactsites.com/templates

CHP director Ariana Scalfo hosts this episode and welcomes on The Crucible Pro Women’s second place finisher Lorraine Painchaud for a discussion on body image. Learn how their own body images have changed over time, how their training has moved from a body image centric approach, and much more from them regarding this topic.    Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Ariana on IG @running_peaches Follow Lorraine on IG @lorraine_dawn82 Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit https://complete-human-performance-coaching.constantcontactsites.com/www.completehumanperformance.com

Host Anthony D’Orazio welcomes back CHP head coach, awesome person, and general badass Ariana Scalfo to discuss burn out both mentally and physically in athletes. These coaches discuss how they deal with it themselves and their athletes. They then get into a discussion on off season training, and an exciting new off-season group training product that they will be running this winter starting on January 17th. For more information and to sign-up for the off-season group coaching go here: https://complete-human-performance-coaching.constantcontactsites.com/group-coaching-?fbclid=IwAR30U9LyDeLxZnuUnQmMQbt2ncmilpZ9BR26spHkFfrZWsznle_8ycJeITU Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio discusses fitness gift ideas for the workout enthusiast in your life (or yourself). Collating ideas from some of CHP’s coaches, this gift guide covers a wide range of price points and should help you out if you are stuck. Gift the gift of a CHP consult, gait analysis, or HPA membership: https://complete-human-performance-coaching.constantcontactsites.com/gifts-and-gift-certificates- Want to train for the Crucible but do not have the funds for one-on-one coaching? Check out our Crucible template: https://hpaeducationalportal.mykajabi.com/offers/m5RJFoLH/checkout Want to buy coaching for a loved one or have a question for the show? You can email Anthony at: [email protected] or email Ariana Scalfo at: [email protected]   Important CHP links can be found at our Linktree: https://linktr.ee/CompleteHumanPerformance Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com      

Host Anthony D’Orazio welcomes on three of The Crucible event winners to discuss their experiences. Join him as he brings on Dr. Heather Lawrence to discuss her win in the women’s scaled division, Connie L. to chat about her win of the women’s pro division, and CHP coach Alec Blenis as he ruminates on his win in the men’s pro division. Want to train for the Crucible but do not have the funds for one-on-one coaching? Check out our Crucible template: https://hpaeducationalportal.mykajabi.com/offers/m5RJFoLH/checkout Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Important CHP links can be found at our Linktree: https://linktr.ee/CompleteHumanPerformance   Follow Alec on IG @alecblenis Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes back CHP coach, awesome person, and general badass Ariana Scalfo to discuss her participation in the Spartan Games. Learn about what went into her being chosen, how much time she had to prepare, and what her experience competing was like. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio reminds you all that CHP’s The Crucible is this month. Check out the CHP Instagram for more information (info below). He then discusses how he handles knowing he is going to fail a goal. Not every goal we set we are going to hit, so what happens when you realize that what you had planned to get to is going to end up out of reach? Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes on powerlifter, strongman, and coach David Herrera to discuss supplementation and enhancement in athletes. How it should be approached in a more holistic manner and in a way that minimizes risk. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow David on IG @davidherrera1119 Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com  

Host Anthony D’Orazio welcomes back fellow CHP coach Ariana Scalfo to discuss how they approach training and fitness goals for themselves and their clients when going on vacation. They also dig into why it is so important that you choose your own adventure in regards to training and fitness in general. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes back fellow CHP coach Ariana Scalfo to discuss CHP’s The Crucible event happening this coming October. What is it? How does it test HYBRID athletic ability? What do these two coaches expect to get out of it? How can you get coaching for it? All these questions are answered here. To learn more about The Crucible or sign-up for group coaching go here: https://complete-human-performance-coaching.constantcontactsites.com/the-crucible?fbclid=IwAR1Bdkxtwlv0dSf9R3wcAkKV9q7eajZ_wUsoCqI4jJVR-bPBFuY2I9WVjJ4   Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] You can email Ariana at: [email protected]   Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes new CHP coach Kelsey Koger to discuss how fatiguability affects athletes and how to manage it. They also get into how athletes feel and deal with pain, and discuss strategies for dealing with some types of chronic pain. They also touch on coaching models and dogma, and how to balance training, nutrition, and mental health. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Kelsey on IG @kelsey_koger Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes his wife Maria and fellow CHP coach Ariana Scalfo to discuss their experiences with anxiety and its impact on their lives. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

The podcast welcomes on Annie Dohack as she and host Anthony D’Orazio discuss fitness fads suggested by the CHP community. Which ones do they like and which ones do they think are less than great? Tune in to find out. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Annie on IG @anniegunshow Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes on Kenny Barber to discuss his experience with Crossfit, his thoughts on its current direction, and comments about The Open. You can find more information at:  https://completehumanperformance.com/product/mxnlegends/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Kenny on IG @kbarber39 Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com  

Host Anthony D’Orazio discusses how you should approach getting outside and resuming activities as the weather warms and improves. What do you need to keep in mind to resume things safely? Anthony also touches on approaching training while preparing for a competition vs not, and why you should keep in mind what you enjoy. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio discusses the importance of empathy for others and yourself in the first half of the episode. In the latter part he pulls from discussions in our CHP MXN: LEGENDS group and discusses variables to consider for improving your own sleep and recovery. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com  

The podcast welcomes on Annie Dohack as she and host Anthony D’Orazio discuss how the CHP WOMXN’s and MXN: LEGENDS programs have gone so far. What have they learned? What has been tweaked from their initial inception to better serve their audiences. The next cohorts for both groups start on March 1st. You can sign-up at the following links: CHP WOMXN: https://completehumanperformance.com/product/womxn/ CHP MXN: LEGENDS: https://completehumanperformance.com/product/mxnlegends/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Annie on IG @anniegunshow Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes Geoff Futch, co-runner of the Human Performance Analytics (HPA) Education Portal with Alex Viada, to discuss a variety of things. Geoff and Anthony discuss the HPA Education Portal, ways in which people get things wrong with training. More broadly they discuss on science, how science works, and how to engage with science. Visit the HPA site here: https://hpaeducationalportal.mykajabi.com/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Geoff on IG @judogeoff Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes CHP Womxn head Ariana Scalfo to discuss their thoughts on New Year’s resolutions and goal setting in an actionable way. They also briefly touch on the pros and cons of home gyms versus commercial gyms and end the podcast with a very basic nutrition primer for those that do not have any knowledge on the topic. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Ariana on IG @running_peaches Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes on Kenny Barber to discuss their new CHP initiative for mxn over the age of 35. The two discuss the approach of this new program and why they feel there is a need for such a program and their excitement in running it. You can find more information at:  https://completehumanperformance.com/product/mxnlegends/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Kenny on IG @kbarber39 Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Host Anthony D’Orazio welcomes on CHP coach Jonathan Pain to recap Project Vertical. Learn how it went, what was learned, the important mental health message behind it, and how much they raised for mental health charities. Afterward, Anthony and CHP coach Annie Dohack discuss their predictions for the Mr. Olympia contest. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Jonathan on IG @jonathanpain Follow Annie on IG @anniegunshow Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Show host Anthony D’Orazio gives thanks for your support of CHP and discusses good and bad gift ideas for the athlete or active person in your life. Gift ideas range from ideas that cost nothing up to more items that fit more expansive budgets. You can find more information at:  https://completehumanperformance.com/product/womxn/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

The podcast welcomes on Annie Dohack as she and host Anthony D’Orazio discuss listener questions centered on how to approach nutrition and training over the holidays. The two give their thoughts on what has worked for them and their clients. They also discuss feeling safe when out running or biking. You can find more information at:  https://completehumanperformance.com/product/womxn/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Annie on IG @anniegunshow Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

The podcast welcomes on Annie Dohack, Ariana Scalfo, and Heather Golubski, the founders and leaders of CHP Womxn. They discuss the need for an inclusive women specific program in today’s society and marketplace and how that need and the needs of women was the birthing ground for this project. They also cover what that means in terms of how the program is put together as well as the logistics of how it will run. You can find more information at:  https://completehumanperformance.com/product/womxn/ Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Annie on IG @anniegunshow Follow Ariana on IG @aaarinator Follow Heather on IG @heather.strongeru Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

The podcast welcomes back Samuel Hartman as he discusses his three ultramarathons over three straight weekends. Learn about his approaches to training under CHP’s guidance, recovery, and a discussion on nutrition over the course of an ultra with host Anthony D’Orazio Also, an update on the extreme endurance event by former podcast guests Jonathan Pain and Fergus Crawley – Project Vertical – for Movember. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Sam on IG @sam_metal Follow Anthony on IG @dorazioanthony Follow Fergus on IG @ferguscrawley Follow Jonathan on IG @jonathanpain Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

BJJ black belt Ethan Benda and host Anthony D’Orazio answer listener questions about how to incorporate strength and endurance training into your jiu jitsu training.   Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Ethan on IG @ethanbenda Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join host Anthony D’Orazio as he welcomes BJJ black belt Ethan Benda as they discuss what draws someone to BJJ, benefits to training for those in the athletic community, how one gets started, how training – both grappling and strength training – changes as you get older, and cyclical trends in the competitive community. All this in part one of this two part interview. In part two, Ethan will be answering listener questions. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Ethan on IG @ethanbenda Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join host Anthony D’Orazio as he welcomes CHP co-founder and owner Alex Viada as they discuss The Crucible, their thoughts on how fitness should be individualized, and then answer your listener questions. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Alex on IG @alex.viada Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join host Anthony D’Orazio as he welcomes on Fergus Crawley and his coach Jonathan Pain to discuss Fergus’ incredible feat of squatting 500 lbs, running a sub 5 min mile and running a marathon all in the same day. In this second part of the discussion we answer listener questions Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Fergus on IG @ferguscrawley Follow Jonathan on IG @jonathanpain Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com  

Join host Anthony D’Orazio as he welcomes on Fergus Crawley and his coach Jonathan Pain to discuss Fergus’ incredible feat of squatting 500 lbs, running a sub 5 min mile and running a marathon all in the same day. In part 1 of this 2 part discussion we cover Fergus’ motivation for undertaking this challenge, the training difficulties he faced, and much more. After listening to this, go listen to part two of this interview where Fergus answers listener questions. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Fergus on IG @ferguscrawley Follow Jonathan on IG @jonathanpain Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join host Anthony D’Orazio as he welcomes on CHP coach, gait analysis guru, and Barkley Marathons winner Nickademus de la Rosa to answer your running questions. Part 2 of this 2 part conversation. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Nickademus on IG @ultrademus Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join host Anthony D’Orazio as he welcomes on CHP coach, gait analysis guru, and Barkley Marathons winner Nickademus de la Rosa to answer your running questions. Part 1 of this 2 part conversation. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Nickademus on IG @ultrademus Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

No July 1st episode. Just announcements on upcoming episodes and a CHP sale. We return on July 15th. Follow CHP on IG: @completehumanperformance Follow Anthony on IG: @dorazioanthony

Join host Anthony D’Orazio as he answers your questions regarding goal weights, prioritization of when to target weight classes, balancing bodyweight and strength goals, and many more. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com  

Join host Anthony D’Orazio as he welcomes on CHP coach and multiple time powerlifting world record holder Jenn Rotsinger to discuss her journey into powerlifting and some of her training approaches and thoughts. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Jonathan on IG @jrotsinger Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join CHP coaches Jonathan Pain and Anthony D’Orazio they discuss Jonathan’s experiences and thoughts on what it takes to complete extreme endurance events and how that is similar to stepping into a fight against an opponent. They chat about the similar mental approach necessary for these types of activities, and then get into specific approaches for MMA and BJJ fighters approaching their strength and conditioning training answering some of your questions in the process. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Jonathan on IG @jonathanpain Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join CHP coach Anthony D’Orazio as he welcomes British champion natural bodybuilder James Melville to the podcast. The two discuss James’ past as a multi-sport athlete, road to bodybuilding, and training principles. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow James on IG @james_w_melville Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join CHP coaches Annie Dohack and Anthony D’Orazio as they discuss training best practices for military selection and tactical performance using your questions as their starting points. Their discussion covers preconceived notions people going into selection tend to have, how much strength you need to have, how you should focus your cardiovascular work, and much more.. Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Annie on IG @anniegunshow Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join Anthony as he welcomes longtime friend and one of the strongest 242 lb powerlifters in the world, Andrew Herbert. The two discuss Andrew’s journey into powerlifting, how it almost all came apart with a major triceps injury, and how Andrew was able to recover and get back to an elite level. Thanks to our sponsor Barbell Apparel. You can support the show and save 10% on your order by going to www.barbellapparel.com/chp Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Andrew on IG @herbietheluvbug Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join Anthony as he welcomes CHP coach and doctor of physical therapy Taylor Weglicki. The two discuss common mistakes athletes make as they become more active in the spring. What they can do to help avoid injury, discuss their thoughts on stretching and warming-up for exercise, mobility, and deal with some injury questions from the CHP community. Thanks to our sponsor Barbell Apparel. You can support the show and save 10% on your order by going to www.barbellapparel.com/chp Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Anthony on IG @dorazioanthony Follow Taylor on IG @t_weglicki_dpt Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Join Anthony and Sam as they welcome Kalle Beck, owner and founder of Starting Strongman, to the show. In this interview with Kalle they discuss what strongman is, how you can train for it and get started training for it, how you can and maybe should incorporate some strongman training into your own training even if you are not a strongman, and then preview the upcoming Arnold Classic strongman competition. Thanks to our sponsor Barbell Apparel. You can support the show and save 10% on your order by going to www.barbellapparel.com/chp Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Sam on IG @sam_metal Follow Anthony on IG @dorazioanthony Follow Kalle on IG @startingstrongman Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

In this bonus episode Sam and Anthony have a discussion on the Netflix series Cheer about the competitive cheerleading team at Navarro College (31:35). They also answer your listener questions on how to eat when traveling for both vacation and business trips (16:55), how to integrate Olympic weightlifting with triathlon training (8:40), the best way to train for running without running (6:30), and how to eat during an ultramarathon (2:30). Thanks to our sponsor Barbell Apparel. You can support the show and save 10% on your order by going to www.barbellapparel.com/chp Have a question, need to contact the show, or are interested in training with Complete Human Performance? You can email Anthony at: [email protected] Follow Sam on IG @sam_metal Follow Anthony on IG @dorazioanthony Follow Complete Human Performance on IG @completehumanperformance For training and nutritional coaching visit www.completehumanperformance.com

Welcome to our sponsor Barbell Apparel. You can support the show and get 10% off your order at barbellapparel.com/CHP Sam and Anthony catch up on what they have been up to and then answer listener questions including: How to deal with bowel movements on long runs (9:05) Our thoughts on stretching (15:15) A discussion on warming-up (20:20) How to deal with pushing through vs throttling back in hybrid training (28:00) Running tips and starting points for people that are larger or coming from a strength training background (43:10)

CHP physique coaches Anthony D’Orazio and Annie Dohack have a candid discussion on what it means to have physique goals and why that is as justified as any other goal. They go on to discuss the biggest misconceptions new clients and trainees have about physique training and their own general approaches to how to approach it in a hybrid framework while also answering questions provided by our listeners.   Follow us on IG @completehumanperformance Anthony: @dorazioanthony Annie: @anniegunshow

Sam and Anthony give an update on Fergus Crawley from last episode (0:00), tackle questions from the listeners (4:29), including: Crossfit endurance implementation, how to combine Crossfit work with a sprint triathlon, training for military selection, a discussion on squatting, how to approach a bulking cycle from a nutritional perspective, and more. Anthony then has a conversation (37:35) with CHP template user, triathlete, and cancer survivor Tudor Morris on his experience with CHP and how he became a successful triathlete after his battle with cancer. Follow CHP on Instagram: @completehumanperformance Sam @sam_metal Anthony @dorazioanthony Tudor @tudormorris  

In this episode, Sam and Anthony speak with Fergus Crawley, a British athlete and CHP client who champions men’s mental health issues by doing extreme fitness challenges. We discuss how Fergus trains, the importance of community, suicide prevention in men, and the workouts in "Movember" that Fergus will be undertaking to raise money for the Movember organization. Time stamps: Introduction, client updates, discussion of Kipchoge's record: 0:00-14:20 Interview with Fergus 14:20-1:08:50 Final wrap-up 1:08:50-1:11:37 You can follow hosts and guests on Instagram: Fergus @ferguscrawley  Sam @sam_metal Anthony @dorazioanthony Complete Human Performance @completehumanperformance www.completehumanperformance.com

Anthony D’Orazio and Samuel Hartman are back for the second episode of the reboot! In this episode of Complete Human Performance Radio, they speak with Anthony’s wife Maria Onest about the challenges and rewards of training as a couple and supporting each other as athletes. In the Q&A they address training as a vegan athlete, HIIT, exercises for runners, and nutrition for triathletes. CHP metal theme by Matt Heafy.

CHP coach and COO Anthony D'Orazio and CHP athlete Sam Hartman welcome listeners back to the CHP podcast. They give a brief re-introduction to CHP, concurrent training and its applications, and answer some questions from CHP athletes.  You can contact the hosts at [email protected] and [email protected]

Complete Human Performance Radio talks with Jaret Grossman on the topic of nutrition and how you can enjoy your food while still maintaining your fitness goals.  The proper mindset for elite athletic performance Training with your unique purpose in mind, not just following someone else's routine.  Maximizing muscular growth naturally and limiting myostatin response  How to enjoy the foods you love while still maintaining your fitness goals Limiting beliefs when it comes to training and performance - how to build internal confidence Increasing testosterone naturally  View previous episodes & to listen to more future episodes, subscribe to CHP Radio!

We have some distinguished guests in this episode of CHP Radio! Alec Blenis of Complete Human Performance is on air, asking fellow CHP endurance coach Nickademus Hollon, running legend Steve Magness, Dr. Kenneth Jay, and Master RKC Andrew Read about all things aerobic conditioning. Tune in to this jam-packed episode full of tips and tidbits from some of the masters of endurance training. Whether you're a beginner or a seasoned competitor, an Ironman triathlete or a powerlifter, you'll find plenty of takeaways from this roundtable to apply to your own training. Sources mentioned in this episode: The Cardio Code by Kenneth Jay Steve Magness's new book, Peak Performance Maffetone method - heart rate training  Kurt Jensen’s 2k rowing ergometer power profile calculator Run Strong by Andrew Read Interested in receiving an expert gait analysis to help you pinpoint strengths and weakness, imbalances, and areas of improvement? Sign up today to get started with our expert, Nickademus Hollon.

Alex Viada, Derek Weida, and Kelly Bruno discuss the controversy surrounding inspiration porn, the state of adaptive sports, and how coaches and other competitors treat athletes.  The trio illustrate their opinions on topics like if the adaptive athlete community is being held to the standard it should be, do adaptive athletes deserve their own division in CrossFit, and if we focus too heavily on the disability rather than the athlete...among others.  

Veteran lifter and CHP coach, Jenn Rotsinger, and newer lifter Helena Wu head into their powerlifting meets at the Arnold and Battle of the Bay this coming weekend. Powerlifting is not just a physical sport, but contains a number of mental aspects that can make or break you as a lifter. The two talk shop about not only the physical demands of a meet prep, but some of the mental challenges as well.     

Training and nutrition are crucial parts of athletic excellence - but what about the mind? Motivation, confidence, mental toughness: all of these are key in sport, and yet for many athletes are not trained as much as the body. Jonathan Pietrunti of Complete Human Performance is a former Navy Chief Aviation Ordnanceman and has a BA in sports psychology. With his years of experience in training both clients and sailors, he knows what mental tools are the game-changers in fitness.  On this episode of CHP Radio, Jonny discusses: What is sports psychology, and what is it not? What are the most common reasons people come to a sports psychologist? What are some common pitfalls with goal-setting? What is motivation? What about positive imagery and confidence?   Show Notes Learn more about self-determination theory. You can visit Jonny at thatgreyarea.com and pick up his free goal-setting guide.  

Annie "Gunshow" Dohack of Complete Human Performance has successfully trained over 140 individuals for military selection in several branches of the armed forces. Here, she shares her expertise on how to program for members of this special population, addressing their hybrid strength and endurance needs intelligently so they can pass tests and excel in the field. In this episode, we discuss: How did you come to start training military personnel? What are the most common goals that your military clients have? How do you start after someone has signed up? What are the primary principles for training military personnel? How do you assess client’s progress? Are there any differences in training between service branches? Show Notes The Hybrid Athlete by Alex Viada, along with template programs for all kinds of training goals  

Dr. Mike T. Nelson is one of the foremost experts on exercise physiology and biomechanics. In this interview, he illuminates a concept that has been gaining traction in endurance and hybrid athlete circles: heart rate variability.  What is HRV? How can you measure it, and why does it matter in your training and recovery? How can you analyze your training and the effect, positive or negative, that it has on your heart? All of these questions and more are addressed in this in-depth talk!   Here are links to resources mentioned in the episode: MikeTNelson.com Ithlete MRV Monitors Elite HRV Monitors Early phase interference between low-intensity running and power training in moderately trained females. Heart rate variability in left ventricular hypertrophy. Cardiac remodelling: concentric versus eccentric hypertrophy in strength and endurance athletes   Complete Human Performance can help you in every aspect of your athletic journey: training, nutrition, and now performance psychology! The newest member of our team, Jonathan Pietrunti, has a BA in Sports Psychology and years of experience in leadership and sports psychology counseling. Visit this link to learn more about Jonathan and how he can help you optimize your mindset for athletic achievement.    

Hardcore powerlifters and bodybuilders often swear by knee sleeves for squatting, but what about endurance athletes? In this episode of CHP Radio, you'll learn the pros and cons of knee sleeves for endurance athletes who also want to build a great squat.

There are more options than ever for tracking and quantifying your workouts, but how do you use all that data? In this podcast, CHP coaches Mike Fecik and Margie Ellison break down what they believe are the most valuable tools for tracking an athlete's progress, and how they use them to modify the training plan.

Every new fitness program sucks--at first. Getting into the groove of a new routine or starting a training regimen for the first time are rarely, if ever, easy. That’s why most people quit before they get the results they want. Learn how to maintain and enjoy a workout plan with the simple steps in this episode om CHP Radio. Visit our website to learn more about our diverse team of over 20 coaches who can program for you individually toward any athletic goal.    Resources mentioned: The Power of Habit

As a trainer it's often simpler training more advanced athletes. Not necessarily easier, but simpler.  Beginners have very different challenges and mental barriers to getting in shape than people who are already fit. As a trainer, these people present some of the biggest challenges you'll face as a coach. In this podcast, you'll learn how to get beginner clients great results. You'll learn... - How to gain the trust of people who've never been interested in fitness before. - How to educate new clients without being judgmental. - The right way to help [extremely overweight people](http://evidencemag.com/how-to-lose-a-lot-of-weight) lose weight with a diet plan they can actually stick to.  - How to build rock-solid communities of people who coach themselves. ... and more.

You've given your client a new diet plan. You worked hard to make sure it was based on the best scientific principles. It's worked for many of your other clients. But for whatever reason, this person just can't seem to stick to it.  You want to tell them to suck it up, but you know that's not the best strategy.  In this interview with Sohee Lee, you'll learn a proven process for adjusting your diet plans so your clients can really stick to them. Not only will your clients get better results, they'll be happier and your job as a trainer will be easier.  Enjoy this podcast? Sign up here for email updates and get every new podcast delivered to your email inbox. 

You've heard flexible dieting works well, but you've also heard other trainers get fantastic results with meal planning. You know that your clients will have to eat at restaurants sometimes, but you're not sure what to tell them. You know that it's important for you to monitor your client's progress, but you're not sure what tools you should use. You have a lot of the "pieces" of a great personal trainer, but you still aren't sure how to put them together and finish the puzzle. On this episode of Evidence Radio, Nick Cheadle helps you do exactly that. Nick walks you through how to implement the principles he uses to help his clients get in shape. Nick also gives you some insights into the business side of successful long-term personal training.

It's been said that the world doesn't have a weight loss problem, it has a weight maintenance problem.  Most poeple can and do lose some weight in their lives. It's keeping it off that's the hard part.  In this podcast, personal trainer Mike Howard delivers practical and effective guidance on how to help your clients stay lean in the long-term. 

Your schedule is packed from the time you wake up until you go to bed.  Your client's lives are often the same way.  As a trainer, you basically live the life of an entrepreneur, even if you don't feel that way. Sometimes, it's hard to get in your own workouts. More often, however, you just feel burnt out and stressed.  In this episode, you'll learn some of the best strategies for dealing with the emotional burn out that often comes with being a trainer.

Imagine if you took much of the structure and most of the rules away from gymnastics.  You'd be left with a sport called "tricking." Tricking combines elements of free-running, parkour and acrobatics to create a new sport. Personal trainer and writer Athony Mychal has been tricking since he was a kid, and he's pretty damn good at it now.  In this episode of Evidence Radio, Anthony breaks down the most important things you need to know about this new sport.  He also gives you some advice on how to get better without getting injured.

You've got a client who's thinking about lifting weights.  She's excited to start, but she's also concerned that lifting will make her add too much muscle.  She doesn't want to look like the guys she sees at her gym, but she does want to start lifting weights.  In this podcast, personal trainer Dell Farrell explains how to talk to your female clients who are concerned they'll put on excess muscle.   

Most supplements are worthless. There's either no evidence they work, or good evidence that they don't work. But that doesn't mean they're all bad.  In some cases, it might be hard to get certain nutrients from food and taking supplements might be a good idea. Kamal Patel, Direct of Examine.com, walks you through the supplements that actually work, how much to take, when to use them, and pretty much everything else you need to know.  At the end of this interview, you'll know exactly which supplements might be worth taking and why. Enjoy this interview? Click here to signup for email updates and get every new episode and article delivered to your inbox.

"Learned helplessness" is a state where someone has tried and failed enough times, that they basically expect to keep failing no matter what. As a personal trainer, you'll have clients who never seem to be able to break out of bad habits.  It's not that they can't change, it's that they don't think they can. They've lost all confidence in their ability to change their behaviors.  In this podcast, personal trainer Dell Farrell, comes on Evidence Radio to give you some tips on how to deal with these clients. By the end of the show, you'll have several practical methods for helping your PT clients rebuild their confidence to change.

On the surface, losing fat is simple. You eat fewer calories than you burn, eat enough protein, and lift weights.  But how you implement those principles can be confusing. Should you carefully track your macronutrient intake? Should you practice intuitive eating and just try to "eat less." Should you cut out all sugar?  In this podcast, Jay Scott and Armi Legge show you when you should use different methods for the best results. Enjoy this show? Click here to sign up for email updates from EvidenceMag.com and get all of the latest articles and podcasts delivered to your email inbox.

You've probably heard that cardio makes you small and weak.  "It causes too much muscle damage, you'll overtrain." "It's too catabolic." "Cardio makes it impossible to get strong -- ever see a marathon runner squat?" There's some truth to all of that. If you do cardio in the wrong way, you'll probably lose muscle and strength. But if you use cardio properly, you can actually build more muscle and get stronger, not to mention stay healthier. In this podcast, Alex Viada, an Ironman triathlete and 700+ pound deadlifter and squatter, explains exactly how to get all of the benefits of cardio, without the downsides.  Did you enjoyed this podcast? Sign up for email updates from EvidenceMag.com to have all of the latest episodes and articles sent to your inbox.

People will never stop arguing over the best way to eat.  There will always people who religiously defend their ideal macronutrient ratios, food groups or nutrient timing strategies. You know most of those debates are silly.  But you're also not 100 percent sure how to eat. Some of these crazy groups have good points. You're interested in taking the good and leaving the crazy. This podcast is about how the rest of us should eat. The people like you, who want to stay healthy, perform well and live as long as possible, while enjoying your diet. In this episode, Matt Fitzgerald, author of the book Diet Cults, shows you the most scientifically supported strategies for eating a healthy diet.  If you follow his advice, you'll be able to stay lean and healthy and perform well, without driving yourself crazy over what you eat. Enjoy this podcast? Sign up for email updates from EvidenceMag.com to get all of the latest episodes delivered to your inbox.

Training to build muscle can get comlicated, really complicated.  You have to decide on your exercises, reps, sets and rest periods.  Then you have to figure out how to organize your workouts over weeks and months to keep making progress.  It's no surprise that so many people get "shiny object syndrome" and keep bouncing between programs.  Most people don't know anything about programming, which is why they never get any bigger.  In this podcast, Dr. Mike Israetel breaks down the seven priorities of training for bodybuilding, so you can focus on the things that really matter.  Then, Mike goes through each principle and shows you how to adapt it to your goals. By the end of this podcast, you'll know more about training for muscle growth than 95 percent of the people in your gym.  Did you enjoy this interview? Then you'll probably like my book, Flexible Dieting. Click here to check it out. 

Dr. Mike Israetel comes on Evidence Radio to break down the science of eating to build muscle and lose fat.  You know that calories, macronutrients, food quality and nutrient timing matter. The problem is that you're not sure how much they matter, or how to manipulate them effectively.  In this episode of Evidence Radio, Mike simplifies the science behind dieting to lose fat and build muscle, so you can use your time in the most efficient way possible.   Here are some of the main things you'll learn...  - The most important nutritional principles for getting big, lean and strong.  - How to effectively and easily track progress when bulking or cutting.  - How fast can you gain muscle without (or with) steroids? - How to adjust your calorie intake as your weight changes. - Mike's method for setting macros for fat loss or muscle gain. - The simple science behind nutrient timing. In case you're wondering why I had Mike on the show, he has an impressive background as...  - Head Science Consultant for Renaissance Periodization, a bodybuilding and powerlifting consultancy. - Assistant Professor of Exercise Science at the University of Central Missouri. - Former state, national and world record holding powerlifter. - Competitive bodybuilder. If you'd like to learn more about the science of fat loss and muscle gain, signup to get email updates from EvidenceMag for exclusive interviews, articles and deals.

Learning about fitness from articles and podcasts is one thing.  Meeting researchers, coaches and authors in-person, is much better. Getting to fitness conferences is expensive and time-consuming, so it's worth being picky about which ones you attend. In this podcast, Armi interviews Richard Lovatt about the upcoming EPIC Fitness Summit in Birmingham, England.  Richard explains why he helped start The EPIC Summit, what makes it different from other fitness conferences and why you should attend next year.  Look for a follow-up podcast about what Armi learned at The EPIC Summit in the next several weeks. If you enjyoed this podcast, take a look at Armi's book, Flexible Dieting.

If you want to get lean, you have to improve your diet.  With meal plans, you have a simple, structured way to make sure you eat the right amount to lose fat consistently.  But they can also be extremely hard to stick to, socially problematic, and boring.  Flexible dieting offers you more wiggle-room in your food choices, but many people want more structure than just "macros." In this podcast, Armi Legge and Russell Taylor break down the pros and cons of both meal plans and flexible dieting so you can get the best out of both. As you'll see, they both work. It's just leaning when and how to use each one that determines which is better for you.  If you'd like to learn more about flexible dieting, check out Armi's book, Flexible Dieting.

Bodybuilding workout routines are like songs.    New ones come and go, and most of them aren't that different. It's easy to get "hooked" on one for a few weeks before getting bored and trying a new one.    But if you look at the songs that have endured over years or centuries, they all have common principles that make them great. I'm not a musician, so I won't pretend I know exactly what these are. But my musically inclined friends do, so I trust them.    The same thing is true with bodybuilding workouts. No matter what new routines emerge, all successful workout plans will have some principles in common. And just like music, most people don't know what these principles are.    In this podcast, you're going to learn what principles tie together many of the most successful bodybuilding programs. You'll learn about daily undulating periodization, wave loading, high volume versus low volume training, and much more.    At the end, physique coach Russell Taylor will tell you how to make a a bodybuilding program that works for you.

In this podcast, you’ll learn what it’s really like to prepare for a bodybuilding competition from the eyes of a doctor — Spencer Nadolsky. Spencer has been on the podcast several times before to talk aboutweight loss and statins. He's been lifting weights for over a decade, and prepared for his first bodybuilding competition in 2014. Spencer explains the mental and physical changes he went through during his preparation. Even if you have no intention of preparing for a bodybuilding show, you’ll experience many of the same things cutting to low body fat levels. If you want to get really lean, you should listen to this episode to know what you’re getting into.

What's wrong with training like a powerlifter if you want to get lean? How do you use autoregulation for bodybuilding? Do you need to count calories and macronutrients year round to stay lean? You'll learn the answers those questions and several more in this episode. Denver is a professional bodybuilding coach, bodybuilder, and writer, who's been training for over a decade. In this episode, you'll learn how he helps his clients stay lean year round.

In most strength training programs, you’re told to perform all of the reps in each set without resting. That works, but it’s not always best. New research indicates that you can build more muscle by taking short breaks during your sets. This method is called “Rest-Pause” training, and in this podcast, you’re going to learn all about it.

“The goal with habits is not to perfectly execute a behavior pattern every day, it’s to make that effort every day. If you can be 85% “on” 100% of the time, that’s good enough.”   — Sohee Lee 10 Years ago, Sohee wasn’t happy. She was struggling with an eating disorder, obsessing over the scale, running 15 miles a day, and barely eating. Like many people, she struggled to find a diet and exercise program that worked for her. Eventually, she discovered weightlifting, and her life changed. Over time, she was able to develop a healthy relationship with food, and stay lean and healthy without compromising her quality of life. Now, she works as a personal trainer and fitness writer, helping people overcome the same problems that she did. Unlike many trainers, Sohee doesn’t focus entirely onwhat to do, she also helps people learn how to make these changes stick. In this episode, Sohee explains the 6 main behavior mistakes people make when trying to lose weight. She also gives you clear solutions for every problem, so you can start making changes immediately.

If you’re trying to build muscle and strength, the question isn’t “should you squat?” The question is “why shouldn’t you squat?”   The squat is one of the simplest and best exercises for building muscle and overall strength, and if learned properly, it’s safe.   If you learn it properly.   There are a lot of well-intentioned people squatting with terrible form, and their knees, backs, and hips often pay the cost in the form of injuries.   Even if you’re squatting with perfect form, you might not be making the most of your workouts if you don’t pay attention to the finer details. Simple things like cuing, mobility, and tracking your workouts can have a huge impact on your performance, or lack thereof.   I’m not a world record powerlifter, so I’m not the first person you should turn to if you want a big squat with perfect technique. Luckily, I know a guy who fits both of those criteria — Jordan Syatt.   Jordan is world record powerlifter, personal trainer, gym owner, and a very laid back guy who’s great at breaking advice into simple steps. Oh, and he’s only 23.   In this episode, Jordan shows you how to teach yourself the squat safely and effectively. Here are some of the questions Jordan answers:   What’s the very first step when teaching yourself to squat? What aspects of technique should you pay most attention to, especially at the beginning? Should you push your knees out to the sides? Should you use a high or low bar position? How far apart should your feet be? Should you use box squats, and if so, how? Do you need to squat all the way to the floor? How important is flexibility in squatting? What are the best cues for keeping good form when you’re under a heavy weight? What are the biggest mistakes even advanced athletes still make?

The first 6-12 months of weightlifting are easy. If you try to add weight every workout, and eat enough, you’ll build muscle and get stronger every week. It’s hard not to make gains at this point. Your body isn’t used to this kind of stimulus, and you make rapid progress. But, after that first year or so, it becomes harder and harder to gain muscleand strength. Many people grind away at the same program they’ve done before, and they don’t get results. In this podcast, Mike Mathews of MuscleforLife.com is going to help you design a program that will allow you to force through plateaus.

You want to lose weight, and you know that dosing tons of cardio isn’t the best strategy. Your diet is on point, but you’re not sure how to train. You don’t enjoy powerlifting or bodybuilding type workouts, and you don’t want to spend much time in the gym. In this podcast, Nick Tumminello, strength coach and “trainer of trainers” talks about how to use different kinds of weight training, like as circuits, combinations, and complexes, to lose weight. You’ll learn about the proper intensity, frequency, and volume of weightlifting for fat loss, and about how to break through plateaus. You’ll also learn how to maintain your interest in training while dieting, when it’s often hard to get stronger.

Want to become as strong as possible, without getting injured? Nick Shaw of Renaissance periodization breaks down the six principles of intelligent training for powerlifting. You'll learn how to structure your workouts, plan your training routine, take systematic breaks, and more, to get stronger.

Want to get bigger and stronger, without adding excess body fat? Nick Shaw of Renaissance Periodization shows you how to eat enough to get stronger, while staying lean. You'll learn how much, when, and what to eat to get stronger and leaner.

You want to get stronger, or maybe you want to learn a new sport. And you want to do it without getting injured. You may have heard that you should visualize your body performing the exercise correctly. Or, you’re told to focus on holding parts of your body in certain positions, like “keep your back flat,” and “push your knees out.” Those seem like good recommendations at first, but they aren’t necessarily the best ways to get stronger or learn an exercise. Research has shown that you can learn exercises faster and get stronger using a different method. In this video, personal trainer Randy Gruezo and I talk about the best ways to learn a new movement, or get better at a sport you already know. It doesn’t matter if you’re a powerlifter, bodybuilder, runner, swimmer, or trapeze artist, you’ll get something out of this video.

6-12? 5-8? 10-15? You're not sure what to think. You've heard that to get strong, you need to use low reps, and to get big, you should use higher reps. But then you hear how powerlifters are huge, and therefore you should train like them, too. Then you hear how bodybuilders are more jacked than powerlifters, so you should train like them instead. Confusing, isn't it? Well, in this podcast, Menno Henselmans walks you through the science of muscle gain. By the end, you'll know what the "best" rep range for muscle growth really is. We also talk about partial versus full range of motion exercises, autoregulation, rest periods, cardio, and other facets of bodybuilding. Menno is one of the smartest trainers I know, and he just got published in a major research journal. You're going to love this episode.

"Training bodybuilders is easy. They already know 90% of what they need to do, and they've got the willpower to do it."   That's what a personal trainer friend of mine recently said, and it got me thinking.    So far on EvidenceMag, I've focused mainly on people who are in good shape, but want to push themselves further.    People, like me, who want to get leaner, stronger, and bigger than we are.   But what if you're extremely overweight, and you just want to get healthy?    I'll admit that I've never been in that position, so I asked Dr. Yoni Freedhoff to come on Evidence Radio. Yoni has helped thousands of overweihgt and obese people lose fat, and he's written a book on his methods called *The Diet Fix,* which goes into further detail.    In this podcast, we talk about the most common challenges overweight people face when trying to lose weight, the main reasons they fail, and how to set up a diet that increases their chances for success.