CrossFit – LIVETHEFUEL

Coaching with Rob Eschbach

Scott Mulvaney — Thu, 06 Jun 2024 11:00:00 +0000

Welcome Rob Eschbach, LIVE, In My Home Studio:

Rob is a husband, proud father of three girls, and a fit entrepreneur. He is the founder of F13 Performance in Allentown, PA, which has reached 10 years of success in business in 2024.

Quote: It Starts With You! ~ Rob Eschbach of F13 Performance

Rob has built 27 years of fitness industry experience in his career so far. He has acquired many accolades and education to position himself strongly as a leader in the fitness world. Here are just a few hot points:

Enlifted L2 Coach
OPEX CCP
CrossFit L2
USAW Sports Performance
USA Kettlebell
Power Monkey Gymnastics
CrossFit Games Coach
Individual Design / HYPERFocus Coach
HYROX Coach

Today’s Top 3 Takeaways:

Fit Focus
Entrepreneurial Passions
Coaching Mindset

Today’s Guest & Resource Links:

https://f13performance.com/

Our Mentioned Influencers:

Mark England of Enlifted Coaching – https://enlifted.me/

Watch us on YouTube:

https://youtu.be/TXPGWXBrZ50

Timestamped Show Notes:

05:45– One of the biggest hurdles I had to get over was the sound of my own voice. So I recorded myself giving presentations while driving my truck, in front of a mirror, etc. I did 52 weeks of recording driving to work and I made sure I did it every week, for a year straight. Not for content creation and not for anybody else. Yes, there was good content there and I would make sure I posted on YouTube, even before I went into the office.

12:30 – As a coach, in both the mindset life coaching part of my business and the fitness part of my business, it doesn’t matter what side of the spectrum you’re on, you got to listen to your client first.

43:30 – I work only with the lifestyle mindset coaching side of things, I don’t coach them in fitness. I coach them on their lives. We work through the victim mentality and impostor syndrome. Soft talking through the past experiences and the story work. These things take up space in us. We don’t realize they’re taking up space in us which means we can’t bring in new positive experiences. Because this something that is still holding on to us from the past, that we haven’t learned to express or let go of or deal with. It’s blocking us from moving forward. This happened to me, the reason I am more successful now than I was four years ago, is because four years ago, I had a block. I knew I had a block.

50:00 – I am often focused on the mindset coaching and lifestyle coaching which are my passions that I do outside of the gym. You have to be ready for those conversations. I had a local business that hired me and it was a six week program where I brought them through how to structure, how to plan, and they didn’t respond well to the one the week with what I had designed. They all bottled up got really closed off. It was a big time tough room. I felt it and you could feel that in the owner too. So I pivoted and I flipped the script.

01:17:30 – Final Words

Our Final Words of the Show:

That’s probably why I came out so happy today. It’s one of the things why I shut my mind off for an hour. I focused on whether I was not flat footed or was on my toes or rotating enough. Or like how I was striking or if I was connected to every movement I did. I was listening and learning and taking criticism. It was awesome.

That’s pretty cool and more people need to experience that. That feeling to just be centered and focused that hard on anything could be lifechanging, and it doesn’t have to be a athletic endeavor. It could be art, it could be music, or it could be the freeing experience like podcasting.

Please Take Positive Action Forward:

Posting Positive Reviews DO help grow book(s) and podcast(s) success, YES, those 5-Star reviews really do matter!

Get my book on Amazon today! “So You Want To Be A Hotshot” – HotshotBook.com

Did you submit your 5-Star Review on iTunes? – Submit a Review

Check out our 501c-3 non-profit! Visit – FuelFoundations.org

Strategy, Execution, and Coaching for sales and marketing brand growth! Visit – FuelUpMarketing.com

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Future of Functional Fitness Collegiate Championship USAFF

Scott Mulvaney — Tue, 11 Feb 2020 12:00:00 +0000

Listen in to learn the Future of Functional Fitness and the new Collegiate Championship, USAFF event:

What is the USAFF:

USA Functional Fitness (USAFF) is the national governing body for competitive functional fitness in the United States of America.

USAFF is a 501(c)(3) non-profit organization whose mission is to promote and grow the functional fitness as a competitive sport in the U.S. We are an official member of the International Functional Fitness Federation.

It is our responsibility to create rules, standards, and guidelines for governing competitive functional fitness in the U.S. Our mission is to create competitive opportunities for athletes of all ages and ability levels. We are focused on enhancing the competitive experience for the athletes, judges, coaches, and spectators. Through the Online Qualifier and the National Championships, we assemble the functional fitness national team that represents the United States in sanctioned international competitions.

Who is F13 Performance:

F13 Performance is an all-inclusive Functional Fitness Facility. It does not matter your current level of fitness or what your goals are we have programming, classes, coaches, and nutritionist that can help you become your best version of you. We have everything from Kids CrossFit to National Level Competitors and everything in between. We believe everyone starts somewhere, all that matters is you START, and everyday move one step closer to your goals. Adaptive athletes, stay at home moms, high school and collegiate athletes, couch potatoes and professional athletes all come through the doors of F13, now it’s YOUR turn!

We follow the methodology of constantly varied functional movements performed at high intensity to give our members the best part of their day, every day.

Our programming follows the diversified modalities of Functional Fitness, strength, flexibility, power, speed, coordination, accuracy, muscular resistance, cardiorespiratory resistance, agility, and balance. Our in house written strength and conditioning program is unrivaled in its diversity of drills, modalities, tools, and results.

Top 3 Hot Point Takeaways:

What is the USAFF
What truly is Functional Fitness
The New Collegiate Championship Event

Today’s Resource Links from the Podcast:

first13athletics.com
facebook.com/f13performance
instagram.com/f13_performance

Collegiate Championship Event on Facebook:

facebook.com/events/2571971889747462

Collegiate Championship Event on Competition Corner:

https://competitioncorner.net/events/3482?fbclid=IwAR1I7QL-IfXhwwgKksiTo–yXvAPhhC4siIMBl1ZO2pNNc2fZ6VHcoqu4JY

Our Mentioned Influencers:

usafunctionalfitness.org
crossfit.com

Timestamped Show Notes:

00:30: Introduction

10:00: Coach Matt Beckwith, I come off a 20-year career coaching swimming at the collegiate and club level for United States Swimming. I got to work with a lot of really great kids, athletes, and other coaches. I still stay in the community a little bit but more on the strength and conditioning side.

20:00: Coach Rob Eschbach, If we don’t meet those athletes where they are, then it will be difficult for them. You can’t walk into a competitive performance environment with goals of carrying laundry up steps. Now those goals just don’t lie. So we’re trying to align the client’s goal with their programming.

30:00: I say to this day, I’ve never slept so well in my life as I when I slept in Arizona, and it was not a nice hotel. It was just your brain was shot, I was so fried. I think we were in mid-conversation during a basketball game, I woke up the next day, I have no idea what happened. I know I fell asleep and I woke up. I just passed out just because my brain was so fried and full of knowledge from the last three days of coursework.

40:00: I worked officiating and governing body type activities within the Mid-Atlantic Swimming and USA Swimming, as far as the structure of the organization goes. When I heard about the USAFF, USA Functional Fitness, it was something that I thought was cool. Their goals are in place to see Functional Fitness as an Olympic sport in 2028.

50:00: If we’re talking about functional fitness, we’re talking about programming and methodology that is more natural. This is important when looking at what’s next after your competitive career is over. We have talked about having a finite number of competitions left in my game. I know Matt the same thing. But this doesn’t mean you stop, functional fitness is functional. It is health and wellness. That’s the overarching goal of what we do. These kids want to know, they’re gonna bust their butts and compete at the national level or international level for however long the duration of their career is. But this should be something when they’re done competing that they can continue.

01:01:50: Final Words

Our Final Words of the Show:

Coach Matt Beckwith: I love working with people and seeing them grow. So that’s why I’m here.

Coach Rob Eschbach:

I’ve always liked helping people. Not everybody has someone to help them through life, has a mentor, leader, coach, or a trainer to help guide them. So someone needs it. I want to be here for them. It doesn’t matter where they are or where they need it.

Action Steps:

Support our 501c-3 non-profit and visit http://fuelfoundations.org

Help us reach more people with 5 Star Reviews, visit iTunes and Submit a Review

Join our private Facebook community The FUEL Tank, at https://www.facebook.com/groups/TheFUELTank/

Watch us on YouTube:

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286: Anniversary Reflection Part 2 and Sports Psychology at F13 Performance

Scott Mulvaney — Tue, 16 Jul 2019 13:00:00 +0000

Part 2 follow up from our June Podcast on the Power and Impact of Anniversary Reflection:

Megan has been working with many school sports teams on mindset preparation. Today we dig into the swimming team(s) and much more. She talks to our audience regularly, about many high-value topics such as health, fitness, mindset, and Sports Psychology. Specializing as a Sports Psychologist, Megan brings a wealth of mindset psychology and a whole lot more to our show. Listen in while we catch up with Dr. Megan Cannon Ph.D.!

Today’s shorter podcast is Part II of our theme from June, for July. We dig deeper into the understanding benefits to celebrate your anniversaries. We recorded both episodes back to back, live, at F13 Performance surrounded by the #SYRArmy.

Top 3 Hot Points:

Athletic Anniversaries
Celebrate Anniversaries
Track Milestones

[spp-tweet tweet=”A Sports Psychology Tip is to Celebrate and Reflect on your Anniversaries. @DrMeganCannon “]

On This Episode You Will Hear:

[spp-timestamp time=”00:30″] Introduction
[spp-timestamp time=”02:00″] Five year anniversary of SYR CrossFit, now F13 Performance.
[spp-timestamp time=”04:00″] Coming up on almost three years of the podcast as an anniversary reflection.
[spp-timestamp time=”05:00″] I did a Facebook Live the other day to celebrate that my Fuel Foundations non-profit was approved.
[spp-timestamp time=”11:35″] New anniversaries like Scott’s collapsed lung and now his wedding.
[spp-timestamp time=”12:37″] Fourth to the fifth anniversary of Dr. Megan working with the swim program of Emmaus High School.
[spp-timestamp time=”13:00″] A reflection on Dr. Megan’s third year in the Poconos for a Summer Camp Run.
[spp-timestamp time=”22:00″] Fat-adapted training celebrations and reflection by Scott.
[spp-timestamp time=”28:00″] Being aware of reminding ourselves to pause and celebrate these anniversaries and look back. Where was your training two years ago vs your awareness of that today? You might not call it an anniversary, but rather call it a reflection.
[spp-timestamp time=”30:57″] Final Words

Final Words:

Final Thoughts are, give yourself a permission to pause and that’s not just in looking back and goalsetting you know. Obviously, a really big part of what we’ve been talking about is to also give yourself a chance to pause and just slow down. Recognize the influence of culture and our particular culture that pushes. Look at how much your self-worth linked to what you’re doing in a day. It’s okay to pause, it’s okay to go to the beach, it’s okay to take time to not only look back but to just give yourself time to rejuvenate, refresh, and slow down. This is so you can sustain being productive, or sustain your work, or sustain your level of whatever type of productivity longer.

Influencers Mentioned:

F13 Performance first13athletics.com

Links and Resources:

Watch On YouTube:

Last Appearances:

Action Steps:

Submit an iTunes Review. More 5 Stars reaches more people!
Visit our Resources page and a reminder to LIVE-THE-FUEL my friends!
Join my private Facebook community THE FUEL TANK!

Follow on Instagram:

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190: A LIVE CrossFit and Healthy Aging Podcast

Scott Mulvaney — Fri, 29 Jun 2018 14:00:00 +0000

Are you aging healthy? How about aging healthy in the CrossFit world?!

This episode we dig into the power of CrossFit and the positive impact on healthy aging. Janet and Mike join us from the membership community of CrossFit Adoration. Let’s give you a little more of some of the behind the scenes of who/what/why CrossFit Adoration where we hosted this LIVE podcast.

Values CrossFit Community and the Foundation of CrossFit Adoration:

HONESTY – At CrossFit Adoration we strive to keep everything out in the open and remain truthful and honest with our members, staff, and community.

INTEGRITY – There are many definitions of Integrity. At CrossFit Adoration we focus on two in particular. The first is regarded as adhering to moral and ethical principles; exhibiting sound moral character; the honesty, accuracy, and truthfulness of one’s actions. “Doing what’s right even when no one is looking”. The second is in regards to structure. A sound, unhindered perfect condition: “the integrity of a ship’s hull”. We remain strong because of our members! Integrity defines our gym both structurally and morally!

COMMUNITY – At CrossFit Adoration we are a community above and beyond anything else. Every decision we make here is for our members. We want this to be a place you can not only get a workout in but also develop lifelong friendships.

DEDICATION – At CrossFit Adoration we are dedicated to what we do. We strive for excellence at all times. This is our passion. Our coaches eat, sleep and breathe CrossFit so they can provide you with the best possible programming and coaching available.

HONOR – We love what we do! All of our coaches are here to help you become a stronger person, both physically and mentally. You are the PRIORITY.

Rules of the Box

Leave your EGO at the door.
Be early, stay late.
Leave the coaching to the coaches.
Respect each other and always be kind.
Introduce yourself to new members.
Keep the chalk in the bucket….it really doesn’t make you stronger.
The WOD is done when the last person is finished. Encourage and support your fellow members until they complete their last rep.
Don’t cheat. You are only competing against yourself.
Clean up after yourself.
HAVE FUN!

On This Episode You Will Hear:

[spp-timestamp time=”00:30″] Introduction
[spp-timestamp time=”01:10″] Meet Janet, 62 years of and Mike, 70 years of age.
[spp-timestamp time=”06:30″] Patience with the timeline, working with the lifecycle. Keep showing up.
[spp-timestamp time=”13:30″] The community aspect of CrossFit box locations vs traditional gym environments.
[spp-timestamp time=”19:55″] Coaches setting healthy examples on how to properly work through your injuries, surgeries, etc.
[spp-timestamp time=”24:00″] Janet’s story before CrossFit, she never even lifted a barbell.
[spp-timestamp time=”36:00″] Final Words

CrossFit, The Anti-Aging Drug. – CrossFit Quote

[spp-tweet tweet=”CrossFit can positively impact Healthy Aging. @LIVETHEFUEL “]

Watch On YouTube:

Links and Resources:

People Mentioned:

Doc John of the Mobility Doc

Final Words:

Mike:

If you’re thinking about CrossFit, if your inner voice is telling you to do something, to change for the better, then take the step. Come to a CrossFit gym, Mike knows you’ll find a very welcoming, healthy place to be. You will come in and you will appreciate the steps you’re taking. It WILL change your life.

Janet:

Get your foot through the door. Cross it. Embrace the journey. Don’t be afraid, times a ticking. Do it now, don’t wait. Just do it!

Action Steps:

Please Subscribe and Submit an iTunes Show Rating & Review. The more reviews, the more people can find us. We love 5 Stars too!
Join our private Facebook Group community called THE FUEL TANK.
Visit our Resources page and a reminder to LIVE-THE-FUEL my friends!

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181: Reviewing Body Image, CrossFit, Murph, etc with Dr. Megan Cannon Ph.D

Scott Mulvaney — Mon, 28 May 2018 14:00:00 +0000

Our Regular Sports Psychologist Co-Host, Dr. Megan Cannon, Returns To Discuss Body Image:

Megan is our repeat co-host for targeting Body Image, mental health, fitness, and general daily mindset. She talks to our audience about so many high-value topics, with today’s important theme of the female as well as the male, Body Image. Specializing in Sports Psychology, Megan brings a wealth of mindset development and a whole lot more to our show. Listen in while we catch up with Dr. Megan Cannon Ph.D.

Today’s new podcast episode is a newer format we’re testing out with the doc! We’re breaking our one-hour recording sessions up into 30-minute power sessions. Let’s see how you, the listeners, like the performance and knowledge we can cram into 30-minute episodes! Today’s first thirty power session is on the importance of Body Image, I think we definitely got plenty of impact in with this topic, listen in!

On This Episode You Will Hear:

[spp-timestamp time=”00:30″] Introduction
[spp-timestamp time=”08:45″] Comparing women’s body image goals vs the means body images.
[spp-timestamp time=”10:00″] Shoutout to Coach Jimmy Hirsch aka JimJom on Instagram. His incorporation of yoga, mindset, meditation and more into his CrossFit training has been impressive!
[spp-timestamp time=”17:40″] How this applies to the CrossFit space and other forms of fitness, strength training lifestyles.
[spp-timestamp time=”20:10″] Prevent your brain from going to the thoughts around what we lack. Reframe around what you can do, what you ARE capable of. Stop focusing on the thought of, I Can’t Do This or I Can’t Do That.
[spp-timestamp time=”27:00″] Talking current body types relating to the powerlifting and the Olympic Lifting spaces.
[spp-timestamp time=”27:40″] Anybody that is challenging their body to get outside of its comfort zone… it’s just admirable.
[spp-timestamp time=”31:20″] Final Words

Anybody that is challenging their body to get outside of its comfort zone… it’s just admirable. – Dr. Megan Cannon Ph.D.

[spp-tweet tweet=”Listen and learn about #Mindset #BodyImage #CrossFit #MURPH and more! @DrMeganCannon “]

Watch On YouTube:

Links and Resources:

People Mentioned:

Coach Jimmy Hirsch

Final Words:

Focus on and give your body credit for what it CAN do.
Be aware of the filters that are on, the messages that are being sent. Be a more educated consumer. Choose the messages that ultimately lead to those positive thoughts.

Action Steps:

Please Subscribe and Submit an iTunes Show Rating & Review. The more reviews, the more people can find us. We love 5 Stars too!
Join our private Facebook Group community called THE FUEL TANK.
Visit our Resources page and a reminder to LIVE-THE-FUEL my friends!

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096: Olympic Conditioning & Fixing CrossFit Jump Rope with Buddy Lee

Scott Mulvaney — Fri, 28 Jul 2017 14:00:00 +0000

Your Olympic Level Co-Host is an Expert on Jump Rope Technique:

A US Olympian in Greco Roman Wrestling, 10X World Medalist, and 20X National Wrestling Champion, Buddy Lee has fashioned a worldwide reputation with his incredible jump rope training system. Jump rope was the key to his success in developing into an Olympic athlete. Buddy has created a revolutionary jump rope system that develops superior fitness and improves sports performance while controlling weight. He has put on exhibitions for presidents and world leaders and performed over 5,000 presentations in 40 countries.

After attaining a B.S.S.E., Buddy went on to serve in the U.S. Marine Corps, where he was voted twice for Marine Athlete of the Year. Buddy was also an Assistant Coach for the US Marines 5X National Championship Team and has been recorded as one of the greatest Marine wrestlers in the history of the Marine Corps.

•1992 Olympic Team Member

•1988 Olympic Team First Alternate

•Three-time World Military Champion

•Ten-time World Cup Medalist

•20-time National Wrestling Champion

•Old Dominion University Sports Hall of Famer and Three-time Athlete of The Year

Buddy is the president and founder of Jump Rope Technology, Inc., bringing science and technology together to redefine jump rope for the 21st century. He is the inventor and maker of the World’s Best and Patented Speed Ropes, designed for all sports and fitness. These are the US Olympic Team Official Olympic Jump Ropes used by US Olympians. As the Jump Rope Conditioning Consultant to the U.S. Olympic Committee (1996 – 2000) he trained over 25 Olympic sports teams with his Hyperformance Jump Rope System and Speed Ropes.

Buddy is an international motivational speaker and is the Spokesperson for the US Army Get Fit and Be Strong Program for military children around the world in collaboration with Michelle Obama’s Fit Initiative. He has also been an Ambassador of Fitness to the US Olympic Committee and the Boys and Girls Clubs of America and the US Department of Drug Enforcement. Buddy is the author of “Jump Rope Training 2nd Edition” published by Human Kinetics, the number one selling jump rope training guide in the world. He is a contributing author to PT on the net and National Magazines.

As a celebrity jump rope training expert, he has appeared in NBA half time shows, school assemblies, international TV commercials, TV talk shows, fitness and sports conventions, to include CNN Headline News, ABC, CBS, QVC and FOX TV’s “30 Seconds to Fame, Parade, GQ, Men’s Health, Men’s Fitness and Business Week Magazines. CNN Headline News and Parade Magazine have voted Buddy Lee as the leading jump rope conditioning expert.

Buddy offers Jump Rope Certifications and in 2012 online courses, to the consumer sports and fitness industry. His mission is to motivate, educate and encourage people to jump rope as a way of life and to inspire people to make their dreams come true.

On This Episode You Will Hear:

[spp-timestamp time=”06:45″] Trainer and Ambassador Chris Rawlins!
[spp-timestamp time=”07:35″] Buddy was the Conditoning Coach to the Olympic Taekwon-do teams.
[spp-timestamp time=”08:00″] Partnering with Greg Glassman founder of CrossFit.
[spp-timestamp time=”12:15″] 3 Step System to Master this Ancient Skill.
[spp-timestamp time=”17:30″] Protecting your Achilles Tendon’s.
[spp-timestamp time=”22:15″] Responsibility as a CrossFit CFL1 Trainer aka Coach.
[spp-timestamp time=”23:10″] Team USA, Kettlebell Champion, Valerie Pawlowski.
[spp-timestamp time=”28:00″] Double-Unders clinics. It’s not about the rope.
[spp-timestamp time=”30:15″] Bringing the world together by jumping rope.
[spp-timestamp time=”41:25″] Commitment and the Marine Corp. Over 6000 presentations around the world!
[spp-timestamp time=”49:00″] The internet is a big ocean and there’s a lot of crap out there. It’s up to us to distinguish what’s the truth, the real deal.
[spp-timestamp time=”49:00″] New book, 101 Best Jump Roping Workouts.
[spp-timestamp time=”53:10″] Johnny G Spinning.
[spp-timestamp time=”56:10″] Passion plus defining how amazing you can be.
[spp-timestamp time=”58:35″] What is a jump rope without the right program? What is a program without the right equipment?!
[spp-timestamp time=”01:01:30″] Final Words

[spp-tweet tweet=”The whole planet can relate to this exercise, jump rope. @BuddyLee_JRope @LIVETHEFUEL “]

Links and Resources:

People Mentioned:

Final Words:

CrossFitters! Buddy is proud of all of you guys for staying fit, staying in the community, keep doing what you’re doing. What you’re doing is learning how to get fit and be strong. Remember, you are going to become an Ambassador and a Role Model. People are going to look up to you and for you to teach them. Buddy is going to be at the CrossFit Games 2017, so please stop by his booth for Buddy Lee Jump Ropes!

Action Steps:

Please Submit an iTunes Show Rating & Review, we need more reviews to increase our ranking and appearance. We love 5 Stars!
Join THE FUEL TANK our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Be sure to check out our Resources and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel

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094: Taekwon-do, CrossFit, and UltraRunning with Olympian Jump Ropes

Scott Mulvaney — Fri, 21 Jul 2017 14:00:00 +0000

Your Jump Ropes Co-Host Increasing Athletic Performance:

Today’s Jump Ropes loving co-host is a believer, husband, father, TKD black belt, Level 2 Buddy Lee certified jump rope trainer, CrossFit junkie, and he’s just happy to be here.

Chris Rawlins is a recovering Ultrarunner and a CrossFit Athlete for past 3 years. He’s embarking on a mission to change the approach and use of jump rope throughout the world of CrossFit. It’s the one thing that Crossfit universally gets wrong.

On This Episode You Will Hear:

[spp-timestamp time=”01:20″] It’s more of a Skill than a Talent.
[spp-timestamp time=”02:00″] Vinne and Fitness Confidential.
[spp-timestamp time=”02:30″] Scott’s Goats.
[spp-timestamp time=”03:55″] A 5th degree blackbelt and picking up a jump rope 20 years ago.
[spp-timestamp time=”04:35″] Bruce Lee’s Enter The Dragon.
[spp-timestamp time=”05:55″] 12 year old blackbelt.
[spp-timestamp time=”06:35″] Rocky movie influence to the jump rope market.
[spp-timestamp time=”07:30″] Achieving Level II Certified Trainer with Buddy Lee.
[spp-timestamp time=”10:00″] Comparing to Rx Smart Gear ropes and the Mil-Spec Ropes.
[spp-timestamp time=”11:00″] Cables for Speed.
[spp-timestamp time=”11:25″] Rope Training is like the belt ranks in martial arts.
[spp-timestamp time=”12:25″] CrossFit doesn’t know everything.
[spp-timestamp time=”15:00″] Double-Unders clinics and CrossFit Ground Speed.
[spp-timestamp time=”15:30″] Training at CrossFit Ground Speed.
[spp-timestamp time=”18:00″] Double-Unders relating to the rank advancement from Red Belt to Black Belt.
[spp-timestamp time=”20:00″] UltraMarathon’s.
[spp-timestamp time=”21:20″] Building a conditioning foundation.
[spp-timestamp time=”23:25″] Annie a CrossFit benchmark WOD.
[spp-timestamp time=”24:35″] A proper 10-15 minutes of warmup!
[spp-timestamp time=”25:25″] The wakeup call from the CrossFit Open 17.5 workout.
[spp-timestamp time=”28:00″] CrossFit isn’t perfect.

[spp-timestamp time=”31:15″] Build locally before growing globally.
[spp-timestamp time=”34:30″] Limited shelf-life of the competition lifestyle.
[spp-timestamp time=”37:40″] Tracy O’Connell ranked 7th in the world for CrossFit Games Masters here in 2017.
[spp-timestamp time=”41:20″] The ABCDE teaching system.
[spp-timestamp time=”42:45″] The shortest path, the BL Book!
[spp-timestamp time=”55:40″] Jumping rope like the Ride of a Cadillac.
[spp-timestamp time=”57:25″] Measuring jump rope cord tips.
[spp-timestamp time=”58:35″] The story behind WHY, Buddy Lee, an Olympic coach.
[spp-timestamp time=”01:03:00″] Chris’ mission to properly get all CrossFit and Coaches up to speed on the Buddy Lee system.
[spp-timestamp time=”01:05:20″] Catch up with Chris Rawlins and Buddy Lee as vendors at the 2017 CrossFit Games in Madison, WI!
[spp-timestamp time=”01:06:55″] Final Words

The Rope Master is the Ride of a Cadillac… – Chris Rawlins

[spp-tweet tweet=”@crawlins227 mission is to get all CrossFit Coaches up to speed on Jump Ropes @LIVETHEFUEL “]

Links and Resources:

People Mentioned:

Final Words:

We only get one pass through life. If we can look back and see that something we did or said or the way we lived made somebody else’s life a little better in some way… then that’s a Good Life!

Action Steps:

Please Submit an iTunes Show Rating & Review, we need more reviews to increase our ranking and appearance. We love 5 Stars!
Join THE FUEL TANK our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Be sure to check out our Resources and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel

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074: Healthiest Keto Nuts with Eat Pili Nuts and Jason Thomas

Scott Mulvaney — Fri, 12 May 2017 14:00:00 +0000

Your Pili Nuts Healthy Entrepreneurial Co-Host:

Getting to know Jason Thomas who created the new rage around eating healthy, sprouted Pili Nuts. We get to know more about the healthy international journey he embarked on and the entrepreneurial birth of a Hunter Gatherer business.

On This Episode You Will Hear:

[spp-timestamp time=”02:00″] Spicy Chili Pili Nuts plus a new release of the Tumeric and Black Pepper, Raw Cacao with a touch of coconut sugar options too.
[spp-timestamp time=”03:00″] Being honest and how there are different ways to balance and/or break the confines of the paleo and keto world of nutrition.
[spp-timestamp time=”03:55″] The Keto Paleo crowd pays the bills.
[spp-timestamp time=”04:45″] Jason gets honest on why he chose the Ketogenic targeted market. Why he doesn’t bullshit the consumers. His own explanations of the crap food that is pushed on us, the overly manufactured, poor nutrition being sold today.
[spp-timestamp time=”06:10″] Jason and the Hunter Gatherer team have actually sent some of their Pili Nuts down to scientists in Florida for studies.
[spp-timestamp time=”06:37″] The keto conference he attended in Florida, Epigenetics, to target the healthy studies they’re doing relating to Cancer and the Ketogenic diet.
[spp-timestamp time=”08:10″] Fat is fuel and energy.
[spp-timestamp time=”08:50″] Jason was born in Barrow, Alaska a big Eskimo village, with the most amazing diet in the world.
[spp-timestamp time=”09:30″] Healthy fats from wild fish vs farm raised seafood crap which is nutrient deficient.
[spp-timestamp time=”10:00″] Venting about how we’ve spread the negative influence of low-quality, processed fast food to Alaska and all over the world.
[spp-timestamp time=”10:40″] What took Jason to the Philippines and his life as a mountain guide in Alaska.
[spp-timestamp time=”12:40″] Jason got really into CrossFit in California but due to lack of training from an injury, he ended up getting “Rhabdo” aka Rhabdomyolysis.
[spp-timestamp time=”13:30″] Defining the types of people with lack of conditioning who get Rhabdo.
[spp-timestamp time=”15:50″] From Kitesurfing to Asia and then finding Pili Nuts while surfing.
[spp-timestamp time=”15:50″] Entrepreneurship starting from bringing back 15-20 lbs of Pilinuts to the USA.
[spp-timestamp time=”17:50″] Trace minerals and the highest concentration of magnesium in a nut.
[spp-timestamp time=”18:13″] Relating magnesium to Pure Vitamin Club.
[spp-timestamp time=”18:19″] “I love your nuts!
[spp-timestamp time=”19:05″] Jason didn’t have a market for Pili Nuts at first.
[spp-timestamp time=”19:40″] What is “sprouting” of a nut vs the traditional roasting of nuts. Plus relating this to denature vs. undenatured processing of proteins. Making his nuts more bioactive and easier for the human body to digest.
[spp-timestamp time=”22:07″] How are we sourcing our food? Are you a hardcore, by the book, Paleo/Keto guy?
[spp-timestamp time=”23:09″] There is MSG on our nuts?!
[spp-timestamp time=”23:22″] Half the nuts in the grocery stores have MSG on them!

Half the nuts in the grocery stores have MSG! – Jason Thomas

[spp-timestamp time=”25:15″] Pump me full of Pili Nuts!
[spp-timestamp time=”27:10″] I was driving up and down the west coast, sleeping in my trucks, doing demo’s at stores.
[spp-timestamp time=”27:20″] They’re not pine nuts, they’re a tree nut. A lot of pine nuts are now imported from China and are low quality.
[spp-timestamp time=”29:00″] Jason employs local Phillipino labor, they go into the jungle and pick the nuts from the trees. They fill sacks and sell them at local traders.
[spp-timestamp time=”30:00″] Showing what Pili Nuts looks like before they sprout it. It almost looks like a small avocado.
[spp-timestamp time=”33:12″] Showing the raw nut on our live YouTube feed for this episode.
[spp-timestamp time=”34:00″] Understanding the serving size.
[spp-timestamp time=”37:00″] Introducing the raw cacao option.
[spp-timestamp time=”39:35″] Jason does all packaging in the Philippines, giving back to the local community as a sustainable business. We’ve created so many jobs over there.
[spp-timestamp time=”40:15″] We care about freshness. Sometimes we’ll pay a premium to fly product back here to the USA vs a shipping container.
[spp-timestamp time=”40:55] 100-year-old trees in rich volcanic soil.
[spp-timestamp time=”42:18] They’re better than Organic.
[spp-timestamp time=”44:25] Some of the lives of the people in the Philippines are pretty rough.
[spp-timestamp time=”45:32] Please follow @eatpilinuts
[spp-timestamp time=”45:51] Jason didn’t even have a smartphone until 2016.
[spp-timestamp time=”46:45] Every box that comes out of Hunter Gatherer Foods is recycled and repurposed.
[spp-timestamp time=”48:00] For 10% off, use the code FUEL at eatpilinuts.com
[spp-timestamp time=”49:05″] Final Words

[spp-tweet tweet=”They’re not pine nuts, Pili Nuts are a tree nut from the Philippines. @eatpilinuts @LIVETHEFUEL “]

Links and Resources

People Mentioned

Final Words

Know where your food is coming from. Understand the people who are gathering your food. These people work hard and we really want to give back to them. Just think about where you are buying from and who it’s for. Support small businesses.

Action Steps

Please Submit an iTunes Show Rating & Review, we need more reviews to increase our ranking and appearance. We love 5 Stars!
Join THE FUEL TANK our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Be sure to check out our Resources and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel

The post 074: Healthiest Keto Nuts with Eat Pili Nuts and Jason Thomas appeared first on LIVETHEFUEL.

061: Honoring Top 10 of the Past 6 Months LIVETHEFUEL Episodes

Scott Mulvaney — Mon, 27 Mar 2017 14:00:00 +0000

Honoring Top 10 Most Downloaded Episodes with your Host, Scott Mulvaney:

Honoring Top 10 most downloaded episodes today is essential for respect, gratitude, and appreciation. That first 6 months of this new podcast show have been a hell of an adventure! I felt it was essential for me to honor our valuable co-hosts who’ve helped grow this Podcast. This episode is also to serve you, our listeners, for educating our newer listeners of who the top episodes are to follow and learn from. Thank you for subscribing!

Your Top 10 Downloaded Episodes of the LIVETHEFUEL Podcast:

Honorable Mention #11 – 017: The Strauser Project Super Dad

On This Episode You Will Hear:

[spp-timestamp time=”02:30″] Noting main podcasting apps including iTunes and Stitcher.
[spp-timestamp time=”03:50″] Going behind the scenes of LIVETHEFUEL.com on our statistics, downloads, and reviews.
[spp-timestamp time=”04:45″] Using iTunes for submitting Podcast Reviews is a pain in the ass.
[spp-timestamp time=”5:55″] Mentioning some early iTunes 5 star show reviews submitted about our LIVETHEFUEL Podcast!
[spp-timestamp time=”08:20″] Reviewing our current downloads progress and the statistics report of the shows current success approaching 15,000 downloads.
[spp-timestamp time=”9:45″] Honorable mention of Brian Strauser of the Strauser Project. He just missed the Top 10 line up by 5 downloads and is in 11 Place.
[spp-timestamp time=”11:25″] 10th Place of our Honoring Top 10 is our voice over professional for the show, Anna Vocino, author of the Eat Happy Cookbook and co-host of the Fitness Confidential Podcast with Vinnie Tortorich.
[spp-timestamp time=”14:50″] 9th Place is Peter Driscoll of HES CrossFit and Tabata Kids. He crushed a successful GoFundMe event to help improve the fitness facility for his young students. All while gaining recognition by the CrossFit organization themselves.
[spp-timestamp time=”16:50″] CrossFit recognition and a personal visit from the CrossFit Champion, Vermont local, Mathew Frazer, 2016 Fittest Man on Earth winner!
[spp-timestamp time=”17:15″] You never now how powerful your message can become if you don’t put it out there.
[spp-timestamp time=”18:25″] Honoring Top 10 continues with Rob Eschbach, episode 013 of SYR CrossFit and the Start Your Revolution community also known as the SYR Army. We recorded this episode onsite in their lounge couches.
[spp-timestamp time=”20:40″] CrossFit is not that scary, it’s definitely not dangerous.
[spp-timestamp time=”21:25″] Episode 053 with Dr. Megan Cannon Ph.D. of the Mind of the Athlete team here in Bethlehem, PA of the Greater Lehigh Valley, Pennsylvania area.
[spp-timestamp time=”22:25″] Body transformation and lifestyle transformations take time. Have patience and put in the reps.
[spp-timestamp time=”24:49″] This is for the YouTube feed, showing the new book, Mind of the Athlete Clearer Mind, Better Performance by Dr. Jarrod Spencer. Dr. Jarrod Spencer is the founder of Mind of the Athlete.
[spp-timestamp time=”26:05″] Episode 008 Liven Up Ya’ll with none other than Whitney Carullo and Chris Carullo of Liven Up Fitness also here in Bethlehem, PA.
[spp-timestamp time=”28:20″] Short break before getting into the Top 5. A reminder to use our Resources page at Livethefuel.com/resources and don’t forget about our “best show notes in the podcasting industry”. Just like John Lee Dumas of eOFire.
[spp-timestamp time=”30:05″] The man, the myth, the legend Vinnie Tortorich of the Fitness Confidential Podcast. Also the founder of the NSNG trademark, author of the Fitness Confidential book, and founder of Pure Vitamin Club.
[spp-timestamp time=”31:02″] Shedding a light on what’s going on in the fitness industry with the Fitness Confidential book.
[spp-timestamp time=”31:54″] Episode 054 with Vinnie really digs into what NSNG, No Sugar No Grains is all about. As well as discussions on the KETO Lifestyle also known as the Ketogenic Lifestyle and becoming more fat-adapted.
[spp-timestamp time=”32:30″] Leptin and Ghrelin is what’s triggering weight gain, it’s hormonally influenced.
[spp-timestamp time=”34:10″] Moving into the Top 4 of Honoring Top 10, is the gentleman known as Tommy Baker. We mutually attended the popular event THRIVE: Make Money Matter in San Diego, California. It was created by a local entrepreneur, Cole Hatter.
[spp-timestamp time=”35:00″] Embracing money and learning to be more successful while making your money matter along the way. #THRIVE16 was attended by the famous author of Chicken Soup for the Soul, Jack Canfield, who was one of the headlining speakers.
[spp-timestamp time=”35:30″] Returning to #THRIVE17 in Las Vegas this year for 2017.
[spp-timestamp time=”36:05″] Shoutout to Tommy Baker of Resist Average Academy and TommyBakerFitness.com
[spp-timestamp time=”37:35″] 3rd Place… Our bodies need our fat, paying for Liposuction doesn’t work, our body needs the fat. Episode 033 The Secret Life of Fat, author, Dr. Sylvia Tara Ph.D.
[spp-timestamp time=”38:29″] All the links to getting the books on Amazon are in the show notes here on Livethefuel.com/ “the episode”. For example /033 for Dr. Sylvia Tara.
[spp-timestamp time=”38:45″] Your Fat is an organ!
[spp-timestamp time=”39:18″] #2 most downloaded episode to date is another fellow podcaster with @FitFluential, “mitochondriac”, someone who had been living a very unhealthy life in Silicon Valley, California.
[spp-timestamp time=”40:05″] Kevin Cottrell of FitFluential Radio from episode 044. Learning how he beats cancer and most importantly learning what the hell a “mitochondriac” was. Becoming more than a biohacker.
[spp-timestamp time=”41:40″] Going from being a fatty to literally having abs in 2016. FYI The weight difference is less than 10lbs, in relation to inflammation within the body.
[spp-timestamp time=”44:00″] Episode 051 is our 1st place of Honoring Top 10 today. This crushed the downloads, approaching 5,000 downloads of our 15,000 downloads. He’s 1/3 of my shows current success. “Your Mitochondria and Biohacking with Dr. Jack Kruse”.
[spp-timestamp time=”46:30″] “I am a Mito-Hacker!”
[spp-timestamp time=”48:00″] Turn your car or your workouts into Your Mobile University, we need to be crushing new content every day.
[spp-timestamp time=”49:45″] Isagenix, using the nutrition since 2010 when I was firefighting. People are looking for systems that work. I’ve helped tons of people lose hundreds of pounds of weight and/or improve fitness performance.
[spp-timestamp time=”50:50″] Scheduling time with Scott to discuss coaching needs, Isagenix introductions, podcasting, etc at Livethefuel.com/schedule
[spp-timestamp time=”52:55″] Final Words

Live The Fired Up Epic Life! – Scott W. Mulvaney LIVETHEFUEL

[spp-tweet tweet=”Honoring Top 10 Highest Downloaded Episodes and Living The Fired Up Epic Life! @LIVETHEFUEL” @LIVETHEFUEL”]

Links and Resources:

People Mentioned:

1st Place: Dr. Jack Kruse
2nd Place: Kevin Cottrell
3rd Place: Dr. Sylvia Tara PhD
4th Place: Tommy Baker
5th Place: Vinnie Tortorich
6th Place: Whitney & Chris Carullo
7th Place: Dr. Megan Cannon PhD
8th Place: Rob Eschbach
9th Place: Peter Driscoll
10th Place: Anna Vocino
11th Place: Brian Strauser

Final Words

Why did I create LIVETHEFUEL? It’s not just that we are here to FUEL Your Health, Business, and Lifestyle… It stands for Living The Fired Up Epic Life. “Keep Living The Fired Up Epic Life!”

Action Steps

Please Submit an iTunes Show Rating & Review, we need more reviews to increase our ranking and appearance. We love 5 Stars!
Join THE FUEL TANK our community on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Be sure to check out our Resources and a reminder to “Keep Living The Fired Up Epic Life everyone!” #livethefuel

The post 061: Honoring Top 10 of the Past 6 Months LIVETHEFUEL Episodes appeared first on LIVETHEFUEL.

034: DocBeast Dr. William Borde-Perry

Scott Mulvaney — Fri, 23 Dec 2016 17:00:00 +0000

DocBeast Dr. William Borde-Perry

DocBeast is a real ER doctor, a fellow CrossFit workout buddy, coach, and more! You have to ask yourself, why you want the things you do. When you do this, you can focus on what matters and start making steps towards that. To get you there quicker you also have to focus on You. Focusing on you is not being selfish. It will allow you to take twelve steps forward to achieving your Why. That is what this episodes co-host did. From being an unhealthy Doctor, Dr. William Borde-Perry transformed himself by focusing on him. After getting fit, it gave Will a new purpose in life, and it felt like he had been given superpowers. He became DocBeast, a brand that represents him perfectly. He is fitness certified by Insanity, CrossFit, with experience in Olympic Lifting, Mobility, Strongman; all while working at three different hospitals and being a loyal family man. The list of knowledge and credentials DocBeast has is endless. All of this is possible by focusing on himself to solidify his Why. The advice here is, always be a student in life and start to make a change in your life today

On This Episode You Will Hear:

[spp-timestamp time=”01:52″] The DocBeast brand was born in 2011. In 2009 Dr. William started his journey with Beachbody – Insanity Workouts. He was 270 lbs, he was out of breath all the time and he needed to lose weight. After he lost 50 lbs and got fit it felt like he had superpowers. People would refer to him as “Beast” and he was a Doctor so after different iterations “DocBeast” stuck.
[spp-timestamp time=”02:54″] Growing up Dr. William done some weight work but not as focused as he has been since he began CrossFit and BeachBody. After improving his diet with protein and vegetables, he began to realize how much he could lift. Fitness has opened up the whole world to him, its transformed him physically and who he is.
[spp-timestamp time=”03:54″] Growing up, his Mom would not let his sister and him play sports. He was born and raised in Newark New Jersey part of a single parent house hold. Dr. Williams Mom wanted them to focus on academics. When he wasn’t studying he would sneak mini work outs in his room.
[spp-timestamp time=”04:39″] Without fitness, he felt he became very sluggish but with it he felt energized, it brought friends and an education. He utilized a lot of his education in the medical field, he used a lot of his education in the Molecular Biology to educate himself further. As he got older he moved from using fitness as something that makes him look and feel good to helping others achieve that.
[spp-timestamp time=”06:04″] Dr. William has found that when it comes to people who don’t exercise or choose not to have educated themselves in nutrition, they are more depressed and less motivated.
[spp-timestamp time=”08:22″] The importance of Self development and focusing on your ‘Why’.
[spp-timestamp time=”11:00″] Putting our best self into our ‘Why’. If you don’t put yourself first there will nothing of you later on. If you just sacrifice just 30 minutes per day to exercise and focus on your nutrition you can actually give back more to your ‘Why’. It is an investment into yourself. You are going to take one step back to give yourself some time and focus so you can take twelve steps forwards.
[spp-timestamp time=”12:31″] Putting your best self forward. DocBeast is not a self made man, its all the influences and mentors around him that have got him to this point.
[spp-timestamp time=”15:17″] What is the legacy you are leaving behind or the legacy you are building to leave behind.
[spp-timestamp time=”16:17 “] Dr. William works with three different hospitals. Reason for this is each brings their own experiences. Each experience gives Dr. William different ways to approach and learn new things.
[spp-timestamp time=”19:27″] Finding communities, support and self development.
[spp-timestamp time=”20:42″] Isogenix and BeachBody and building side income.
[spp-timestamp time=”24:30″] Lifestyle. Being and unhealthy Doctor. It took Dr. William over a year to get into shape. His diet has gone from drinking milkshakes to whole clean foods, drinking nutrition shakes and lots of vegetables and lean meats. How inflammation is tied to disease.
[spp-timestamp time=”29:42″] How the nutrition shakes are processed, in a good way.
[spp-timestamp time=”32:35″] Choose to focus on nutrition, Take 2 minutes to read the labels of the products you are going to consume. You don’t need to know everything. They don’t teach nutrition to Doctors in medical school.
[spp-timestamp time=”35:49″] The truth about Cholesterol
[spp-timestamp time=”37:17″] Stick to the perimeters in supermarkets. Look for whole fresh foods. The aisle are full of stuff with expiration dates that are lasting longer than most foods because they have been preserved. When you have a lifestyle that is taking in natural foods like vegetables and lean meats, you will be getting the essential vitamins that your body needs to work with the enzymes that help function you body, a lot of most people complaints will go away.
[spp-timestamp time=”42:10″] Nutrient Density. When you starts giving the body what it is missing, it responds exponentially better.
[spp-timestamp time=”44:25″] A Cheat meal means one meal per week not a whole cheat day.
[spp-timestamp time=”47:20″] Live Fit as Health, DocBeasts event on January 14th 2017, in Allentown
[spp-timestamp time=”49:58 “] Final Words

[spp-tweet tweet=”Always be a student of life @bordeperry aka DocBeast on LIVETHEFUEL”]

Links and Resources

Live Fit As Health event on Facebook
DocBeast Fitness on Facebook
William Borde-Perry MD -Your Certified Beachbody Fitness Coach and Certified Level I Crossfit Trainer/Coach
DocBeast on Instagram
DocBeast on Twitter

People Mentioned

Final Words

You will learn a lot in life if you read and learn. Always be a student of life. If you want a better body, if you want to start a business, if you want to be a better parent, just read, listen to podcasts, watch YouTube videos, whatever you want to achieve what someone else has done it. All you have to do is read, study and apply discipline.

Action Steps

Thank you for listening, please take a few minutes to Submit an iTunes Show Rating & Review, we love 5 Stars!
Join THE FUEL TANK on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Follow us on all of social media @LIVETHEFUEL – “Keep Living The Fired Up Epic Life everyone!” #livethefuel

The post 034: DocBeast Dr. William Borde-Perry appeared first on LIVETHEFUEL.

013: Start Your Revolution with SYR CrossFit

Scott Mulvaney — Mon, 10 Oct 2016 14:00:00 +0000

Start Your Revolution!

Today’s Revolution episode was recorded live from the SYR CrossFit gym. The Crossfit community has grown exponentially here in the Greater Lehigh Valley area over the past few years. Today’s co-host runs one of the largest CrossFit facilities in the Lehigh Valley. He found the love for fitness after leaving the corporate world and decided to launch his own fitness gym and community. Welcome to the show Rob Eschbach.

On the show we talk about CrossFit’s growth in our local area, buying and re-branding a gym, losing members to then tripling SYR’s membership within three years of business.

On This Revolution Episode You Will Hear:

[spp-timestamp time=”3:04″] SYR – Start Your Revolution
[spp-timestamp time=”4:54″] Coffee with a Cop
[spp-timestamp time=”6:33″] A growing CrossFit community within the local area
[spp-timestamp time=”9:28″] Behind the name First 13
[spp-timestamp time=”9:42″] The metamorphosis from CrossFit Honor to becoming SYR. Creating a new brand and taking a drop in initial membership
[spp-timestamp time=”10:26″] Rob’s background before SYR. Settling from a travel intense lifestyle
[spp-timestamp time=”13:09″] Starting a family while building the business
[spp-timestamp time=”14:43″] Bringing on a valued partner and a GM
[spp-timestamp time=”16:12″] Changing the brand, increase the membership
[spp-timestamp time=”18:07″] What the CrossFit organization lacks is business support. Teaching new Box owners the business skills necessary to run a successful gym
[spp-timestamp time=”19:40″] Basic Sales 101
[spp-timestamp time=”20:57″] Keeping a full-time job while starting the business and growing the business
[spp-timestamp time=”21:45″] Being out priced in the market? Instead doubled and tripled membership
[spp-timestamp time=”22:18″] Reaching membership goals by year three
[spp-timestamp time=”23:05″] SYR have a 80% female membership which is unusual for a CrossFit Gym
[spp-timestamp time=”24:30″] Rob had a Powerlifting and bodybuilding background, the first week of CrossFit he was more sore than he had ever been which showed him that positive change was afoot
[spp-timestamp time=”25:35″] Have the ability to embrace change, put yourself in that awkward situation and realize you’re not going to win. The best lessons learned are the ones when you have failed and you have to come back and try again
[spp-timestamp time=”28:16″]Retention rate from the first time they ran the women’s program
[spp-timestamp time=”28:57″] The New You 6 Week Challenge
[spp-timestamp time=”29:44″] What are the ladies from the program expecting to get out of it
[spp-timestamp time=”32:32″] Goals from the program and how they help them meet their goals
[spp-timestamp time=”35:39″] Reason for not providing the fundamental program
[spp-timestamp time=”38:22″] Throw the scale away and why?
[spp-timestamp time=”39:49″] The flat-line effect, following similar programs but adapting us
[spp-timestamp time=”42:03″] “Nutritionist’s” that don’t know squat about modern nutrition
[spp-timestamp time=”43:47″] World WOD 1 competition – Over 30 teams committed
[spp-timestamp time=”48:15″] Releasing their own branded competition after World WOD 1
[spp-timestamp time=”49:11″] Where to find Rob
[spp-timestamp time=”52:18″] Final Words

[spp-tweet tweet=”You will make yourself whatever you want to be. Rob Eschbach on LIVETHEFUEL EP013 #CrossFit | livethefuel.com/013″]

Links and Resources

People Mentioned

Final Words

Start Your Revolution. You as an individual not as a group. It is you reinventing yourself. You are what you make yourself. Put the work in and you will make yourself whatever you want to be.

Action Steps

Thank you for listening, please consider taking a few minutes to submit a show review on iTunes Podcasts, we love 5 Stars!
Join THE FUEL TANK on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Follow us on all of social media @LIVETHEFUEL – “Keep Living The Fired Up Epic Life everyone!” #livethefuel

The post 013: Start Your Revolution with SYR CrossFit appeared first on LIVETHEFUEL.

012: GoFundMe HES CrossFit with Peter Driscoll

Scott Mulvaney — Fri, 07 Oct 2016 14:00:00 +0000

Today’s GoFundMe campaign guest and co-host is a gentleman I found online, through a mutual CrossFit coach friend of mine. He had shared a post that I found inspiring and worthy of sharing across all of social media. Mostly because it involves crowdfunding that was benefiting children and their fitness at the elementary school level. This campaign is on the popular GoFundMe platform. This online system allows someone to go out there to try to fund a dream, get a business going, launch charity or simply find funding with just the power of the internet. Nowadays it’s truly about the power of Google, of people, social media and building communities that can step behind something of value. The co-host today is from Vermont, he runs a program through HEScrossfit.com, and his name is Peter Driscoll!

Peter has been teaching physical education in Vermont for ten years. He currently teaches at the Hartland Elementary School aka HES. Nominated for the Vermont Teacher of Year Award by his peers in 2009 and earned his CrossFit Level one certification in 2010 and incorporated much of the CrossFit philosophy into his P.E. classes. He also trains for obstacle course races, recently finishing in the top 1% at the Vermont Beast Spartan Race in Killington. He’s using all of this background and more to build a successful GoFundMe campaign to benefit his students while teaching other teachers that they could do the same!

In this GoFundMe episode you will hear:

[spp-timestamp time=”2:16″] HART – Hardwork, Attitude, Respect, Teamwork
[spp-timestamp time=”3:42″] Better than yesterday
[spp-timestamp time=”6:02″] Using acronyms for the students to help remember the most important attributes of their program
[spp-timestamp time=”6:21″] Six years ago is when Peter started to take CrossFit more seriously
[spp-timestamp time=”9:33″] Doing positive things with his certification and being recognized for it
[spp-timestamp time=”10:55″] Finding CrossFit from the Hotshot Wildland Firefighting training and GoRuck events
[spp-timestamp time=”14:10″] Goal of getting Certified for CrossFit for Kids
[spp-timestamp time=”16:57″] The real strength of what you learn is through teaching. His goal for the program was to build confidence up, from within the children. They say confidence is the foundation in which all our successes is built upon. Their motto is, “Form, Consistency, Everything else”. The kids are run through a fundamentals program, so they learn the form and the technique before any weight gets applied. If you don’t have those techniques consistently developed, you have a high risk of injury
[spp-timestamp time=”18:26″] The lead up’s Peter was talking about, in the education world they call this Scaffolding, to scaffold those movements and scaffold that information for the kids is vital.
[spp-timestamp time=”21:05″] Initial costs of opening a CrossFit gym includes the $3,000 affiliate fee, equipment costs, rent, utilities, insurance, marketing and salary expenses. For a medium-sized gym aka box, an owner can expect an up-front cost of at least $5,000 for equipment and $1,000 or more per month afterward to maintain and replace equipment. But since Peters project is a non-profit they get the fee waived and the agreement they have with CrossFit HQ is the school community can access their box and nobody can be charged a nickel.
[spp-timestamp time=”22:22″] In 2014 Peter and his brother founded tabatakids.com. They created music specifically for Tabata and Peter then brought it into the classroom so teachers can take a four-minute movement break with their students and they do it to the music.
[spp-timestamp time=”23:28″] At a conference Peter was presenting about how to introduce Table into the classroom for kids. On one of the days, he was not presenting he went to a session on how to bring CrossFit to your school. It was there that he learned that if you apply as a non-profit, you can operate as a non-profit.
[spp-timestamp time=”25:32″] “If you have a body, your an athlete.” The magic word in CrossFit is Scaling because regardless of your comfort level, your experience level or your fitness level; we can make it awesome for them and the culture they have cultivated is incredible.
[spp-timestamp time=”27:20″] The Lebron James of CrossFit
[spp-timestamp time=”31:40″] Building a Brand, Marketing, creating fresh content and having all the platforms in place
[spp-timestamp time=”36:16 “] You can’t knock something until you try it.
[spp-timestamp time=”38:54″] Hotshots 19 and influencing kids in a positive way
[spp-timestamp time=”41:27 “] Why Peter does what he does. There is nothing better for Peter than sharing his passion with people he deeply cares about. He cares about these kids so much, having been a part of their lives for ten years.
[spp-timestamp time=”42:48″] Biking through Prescott Arizona on a ride from San Diego back to the east coast.
[spp-timestamp time=”46:04″] Final words

[spp-tweet tweet=”You just have to be better than you were yesterday. Peter Driscoll on LIVETHEFUEL EP012 | livethefuel.com/012″]

Links and Resources Including Peter’s GoFundMe Link:

People Mentioned

Final Words

You don’t have to be great today. You just have to be better than you were yesterday. If every single one of us strives to be a better person than you were the day before, we would enhance the quality of life for yourself, your community and the world around you.

Competing against yourself, working hard with your effort and attitude. Your effort and attitude have to be at the point where you are trying to be better and striving to be better than you were yesterday. This is the essence that Peter is trying to bring out, not only to his students, but to anybody that he interacts with.

Action Steps

Thank you for listening, please consider taking a few minutes to submit a show review on iTunes Podcasts, we love 5 Stars!
Join THE FUEL TANK on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Follow us on all of social media @LIVETHEFUEL – “Keep Living The Fired Up Epic Life everyone!” #livethefuel

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008: Liven Up Ya’ll with Whitney and Chris Carullo

Scott Mulvaney — Fri, 23 Sep 2016 13:00:00 +0000

Good day ladies and gents! Today we have decided to one up it again and go with two new, happy couple co-hosts. This episode is about making an impact in the diverse and crowded Health & Fitness industry. All while we focus on how they are living a healthy, balanced, business lifestyle. This is demonstrated perfectly by today’s co-hosts, Chris and Whitney Carullo who choose to Liven Up. These two are a young couple that fulfilled their dream since college of opening their own fitness business.

Originally their plan was to open a small personal training studio with just them training their clients. We fast forward four years later and they have a 7,000 sq feet facility, 350 members, seven full-time employees, ten all together. They have built a healthy business and a great brand here in the Lehigh Valley.

I have been able to get to know them both personally and professionally over the past two years. Located in Bethlehem Pennsylvania, their facility and brand are known as Liven Up Health and Fitness.

On This Liven Up Episode You Will Hear:

[spp-timestamp time=”1:27″] How we came to connect
[spp-timestamp time=”4:07″] Liven Up business model and retention
[spp-timestamp time=”5:51″] Why you should not go cheap on your health and why you should be fueling the lifestyle
[spp-timestamp time=”8:27″] Building your brand, building that recognition and a lasting impact in peoples lives
[spp-timestamp time=”9:55″] How Whitney and Chris impact the business separately and how they guide their customers through the fitness process
[spp-timestamp time=”11:49″] Having good mentors that help pave the way for you, you don’t have to reinvent the wheel. Masterminding and a great stat on gym membership in the US
[spp-timestamp time=”14:25″] Customer Retention and word of mouth referrals
[spp-timestamp time=”16:28″] Being in a very sales driven industry and caring for your fitness professionals
[spp-timestamp time=”20:16″] Knowing what they wanted to do since college and grinding everyday to change the industry
[spp-timestamp time=”21:21″] The Dream team. The intense, Liven Up hiring process
[spp-timestamp time=”23:35″] Building the systems, the process and infrastructure to free yourself from working on the business rather than on it
[spp-timestamp time=”36:46″] Why we create the lifestyle we do and getting that location freedom
[spp-timestamp time=”39:45″] Stepping away and giving your people the power to make decisions, people have to have self worth
[spp-timestamp time=”41:21″] Switching off, stress management and writing stuff down
[spp-timestamp time=”44:03″] Constantly evolving visions, utilizing square footage and managing your bandwidth
[spp-timestamp time=”49:03″] Hustle but keep your health balanced, this will only add to your bandwidth
[spp-timestamp time=”51:49″] Director of accountability and staying in your lane
[spp-timestamp time=”58:13″] The 20 mile march
[spp-timestamp time=”62:31″] Final Words

[spp-tweet tweet=”It all comes down to is taking care of yourself – With Chris and Whitney Carullo of Liven Up Here on EP008 of LIVETHEFUEL”]

Links and Resources

People Mentioned

Gary Vaynerchuk

Final Words

All it comes down to taking care of yourself, if you are exercising and eating well, good things happen. It will keep you motivated. Always go back to the basics and that start’s with you.

Also, have fun with it. Don’t take yourself too seriously and don’t take life so seriously; it is what you make it. It is all about fun, remember it’s a lifestyle. So make it a part of your lifestyle, don’t make it like a crash diet. Commit to it stay, with it and believe in yourself. Just keep it fun along the way!

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007: Wearing the armor of injured veterans with Noah Galloway

Scott Mulvaney — Mon, 19 Sep 2016 13:00:00 +0000

It’s time to pay tribute to injured veterans. Good day everyone, and welcome to another episode of LIVETHEFUEL! If you are new to the show, we are here to FUEL Your Health, Business, and Lifestyle. Today’s co-host has been around the block a bit; we have with us an American soldier, veteran, a double amputee, a recipient of the Purple Heart Award, and a fellow fitness junkie. He inspired a nation as a contestant on Dancing With The Stars, team winner of the TV Show American Grit, a motivational speaker, the list is endless, and now he’s an author of his new book “Living With No Excuses.”. The injured veterans personal brand has grown to be a powerful one, and we love sharing it!

If you have been following him on social media of late, you would see he has been doing the rounds promoting his book on various TV shows, networks, visiting military bases and hospitals. Our co-host today is a part of our injured veterans himself, the man, the myth, the legend, Wearing the armor of injured veterans with Noah Galloway .

On the episode you will hear:

[spp-timestamp time=”4:41″] Getting past the front desk
[spp-timestamp time=”6:00″] Listening to audio books and hearing from the authors
[spp-timestamp time=”9:48″] Rebuilding mentality and physically
[spp-timestamp time=”11:28″] Being blown off the road, having a hole in his jaw then having it wired shut.
[spp-timestamp time=”13:38″] Can’t drink Ensure shakes anymore
[spp-timestamp time=”15:34″] Noah’s Dad, a fellow amputee experiences of pain med addiction
[spp-timestamp time=”19:30″] Military training influences other divisions
[spp-timestamp time=”22:15″] When it comes to fitness, Find someone who is at your level and workout with them
[spp-timestamp time=”23:29″] Training Crossfit style and getting into kettle bells
[spp-timestamp time=”24:34″] Dancing with the stars
[spp-timestamp time=”25:53″] Building a powerful personal brand and working as a team on American Grit
[spp-timestamp time=”29:36″] FUELED to work harder to be worthy of such attention
[spp-timestamp time=”32:08″] Life balance and making his kids his priority
[spp-timestamp time=”36:57″] Accomplishing goals, reading his own audio book and being vulnerable
[spp-timestamp time=”41:53″] Inspiring other veterans
[spp-timestamp time=”44:41″] Find and choose your priories and stick with them

[spp-tweet tweet=”Find and choose your priorities and stick with them – Noah Galloway on #LIVETHEFUEL EP 007 livethefuel.com/007″]

Links and Resources

People Mentioned

The Injured Veterans Final Words

Find and choose your priorities and stick with them. When you have those prioritized, don’t sway yourself way from them. Try not to get too eager to move quicker than you should. Don’t try to speed things up, stay true to who you are; people will respect that, and you will grow at the pace you need to go.

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003: Rock Out Strong Marketing with Chris Mulvaney

Scott Mulvaney — Sun, 04 Sep 2016 19:00:00 +0000

All right Ladies and Gents, welcome to our third episode of the LIVETHEFUEL show. Part of my goal is for us to be truthful and transparency while we balance health, business, and lifestyle. Please note that a couple of F-Bomb explicit’s do appear during this episode. I’m doing my best to keep this clean, but will not edit out real life passion that arises. So today my co-host is the man, the myth, the strong legend himself, Chris Mulvaney.

This is a great insightful conversation, packed with great ideas you can translate into your life to FUEL your internal fire on fitness, rock and roll, and/or marketing. So tune in and enjoy your dose of LIVETHEFUEL today.

Todays Strong Co-host

Chris Mulvaney is a strong business developer, community activist, entrepreneur, and an award-winning creative marketing strategist. He also studied music at Monmouth University and has rocked out in some big band life along the way. More importantly he chooses balance through staying fit with CrossFit and Olympic Weightlifting.

He is the founder and CEO of CMDS; a NJ-based marketing and design agency that provides integrated marketing strategies and tactics. CMDS has been around the integrated marketing block by helping businesses. They realize the power of the internet as a tool for building brands, engaging customers, and driving revenue. Some of the services that CMDS offers include Brand Strategy, Logo Design, Search Engine Marketing, Search Engine Optimization, Website Development, Social Media Marketing and Paid Search Marketing.

Chris is also the founder and CEO of Post Café; a company that helps individuals and businesses to build an ongoing conversation with their clients that extends beyond the sale. They post strategically written, on-trend content on various social media platforms. This content helps businesses stay top of mind for repeat business and qualified referrals.

Besides CMDS and Post Café, Chris is also the founder of ProTasker. This is a project management software that helps individuals and businesses that need to keep an eye on production, quality control, and your bottom line. This software was redeveloped in 2011 for distribution to the public and has had astonishing success.

His extensive professional background includes working with some of the world’s leading brands. Personally dedicated to helping clients refine their corporate vision and generate the kind of eye-popping, strong revenue that many companies dream about. Chris also serves on the boards for several local businesses and charities, lending a creative and strategic eye to marketing and operational best practices.

In this show, Chris reveals how he has managed to balance his health, business, and lifestyle.

In this episode you’ll hear

[01: 02] Everything you need to know about Chris Mulvaney. What he is doing and how we both came to know each other.

[03: 11] What does CMDS do. Who are the company’s clients?

[04: 15] When did CMDS start?

[10: 11] Working hours at CMDS is only four days a week. Is this a lifestyle goal?

[14: 35] We are personally and collectively accountable for results.

[10: 11] Does having a bigger foosball table trigger smaller productivity?

[15: 00] What is CMDS’s business lifestyle like?

[19: 00] The importance of networking

[21: 50] If you are not willing to take risks and risk the power of failure you are not going to learn.

And Much, Much More

I ran into Chris a few months ago now. We are both are in the CrossFit world, and he came up for an Olympic Weightlifting competition at our facility in Bethlehem, Pennsylvania. At our first meeting he had only just started his focus on getting strong through weightlifting in the past 7 months. Chris is still into Olympic Weightlifting training six days a week. Lifting is like his hobby and stress release from all the other stuff that he is involved in from his businesses, to family, to the charity work and more.

Chris explains that CMDS is a creative marketing agency. The company’s clients range from a smaller $10 million dollar kind of entities up to a Fortune 500 company. He helps them establish a presence in their marketplace from helping them determine the voices for their brand. They’ll also help them define the vision of their company by building out the creative piece and the identity of that company.

Thanks to doubling their income success in 2015 they’ve achieved the Inc 5000 award! Inc. magazine ranked CMDS, a leading NJ full service marketing and web design agency. They are weighing in at number 1989 on its 35th annual Inc. 5000. This is an exclusive ranking of the nation’s fastest-growing private companies. The list represents the most comprehensive look at the most important segment of the economy: America’s independent entrepreneurs. Companies such as Yelp, Pandora, Dell, LinkedIn, Zillow and many others gained early exposure as members of the Inc. 5000.

Chris reveals that they work from Monday through Thursday from 8 to 6. So what does this mean? This is kind of cool because they are starting to see a few more companies that do that nowadays too. Smart CEO’s take on this supposedly risky expense by investing in ensuring their employees have better vacations and life balance. Chris is always trying to find ways to make his team strong and moree productive. This is the exact reason they officially have only four days required in the office.

Giving his employees three days off in a week; is it a lifestyle goal? He replies, a definite YES. Chris says that he is trying to figure out how his companies can attract and retain employees for life. He is looking for ways to keep employees happy. He says that clients can come and go over a few year period, but top talent employees are tough to find. So it’s important to build ways to retain their value.

We also discussed the importance of accountability. One thing you have to keep in mind is a quote I learned years ago: “We are personally and collectively accountable for our results.” It’s important to be personally responsible for what you’re doing but also think about it from a collective capacity for the greater good of the company.

Chris continued to reveal more about the strong CMDS business lifestyle. He says they’ve paid to have chiropractors on site in the past and they are planning to bring in a yoga instructor to give his teams more healthy options. This is a great practice to consider whether it be for the physical and/or the mental benefits. This will definitely FUEL their health, business and lifestyle success!

We talked about the importance of networking to ensure long term growth through connectivity. This goes for personal or professional network growth. You never know what’s going to happen down the road in your life or business for that matter. Keeping in mind that we truly are the product of the five people we spend the most time with. If you want to grow, you must be ready to increase your network and your circle of influence.

We also discussed the value of taking risks in whatever you do in life. If you are not willing to take risks, you are missing out on the powerful learning’s that come from failure. Failure leads to eventual succeed. You didn’t just start walking from child birth. Each of us crawled and failed at walking a few times along the way. Now who is the strong one?!

Links and resources

Connect with Chris Mulvaney on LinkedIn
Connect with Chris Mulvaney on Facebook
Connect with Chris Mulvaney on Twitter
Chris’ CMDS business
Connect with CMDS on LinkedIn
Connect with CMDS on Facebook
Connect with CMDS on Twitter
Chris’ Post Café business
Chris’ task management software proTasker.com
Chris favorite book: Psycho-Cybernetics
Inc 5000 companies include Yelp, Pandora, Dell, LinkedIn, Zillow

People Mentioned:

John G. Giacalone (MobilityDoc.com)
Karyn Marshall (Karyn Marshall on Team USA)
Gary Vaynerchuk (AskGaryVee)

Finally, I have a small request:

Since this is my brand new show, I’ve got zero clout in the world right now. It takes a lot of work to bring something like this to fruition. Currently, my biggest asset is reviews and ratings on iTunes. When iTunes sees that this show is getting good reviews and ratings, it moves us up in importance to the “New & Noteworthy” section. A brand new show can get lots of traction from this!

So, if you wouldn’t mind, I will welcome positive reviews and ratings from you guys, love the 5 stars! Also, if you think it’s valuable; kindly share this page on Facebook or Twitter. It would mean a ton of gratitude to me as well.

If you want to be part of the growing community, please join the The FUEL Tank group on Facebook where we Fuel Your Health, Business and Lifestyle as a community.

Thanks so much, and I’m looking forward to hearing your comments about this show below.

Scott

LIVETHEFUEL is an online audio podcast hosted by myself of course. Part of my goal(s) is to help share the stories, lessons, and knowledge attained from the struggles and life successes of my co-hosts aka guests. These are highly active people from all walks of life, including the people from the fitness profession like coaches and gym owners. We’ll also be focusing on startups, entrepreneurs, Internet marketers, along with all of our diverse health professionals and some fellow adrenaline junkies along the way. These people not only standout in their professions, they also have the confidence to live life with more adventure and take the necessary risks with rewards to build an epic lifestyle!

The primary goal of these episodes is to FUEL your internal fire while helping you realize that LIFE IS SHORT! I also share practical steps and tools, including strategies, smartphone apps, audiobooks, websites, stories and training courses that will support you in every step you make to improve your life. So go after your dreams and conquer that next, supposedly, unattainable goal!

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