Kirby Martin (@kirby.87) is a coach and the owner of Crossfit Elmira (@CrossfitElmira) in Elmira, Ontario. Kirby found fitness while living in the Philippines, and then made it his life’s work to give back and improve the lives of others through fitness. Kirby has truly benefited and improved his entire community through the gym. Say what you will about CrossFit, but nobody can deny the strength of the community it’s built, and how widely it’s spread fitness in general. Kirby’s been involved in CrossFit for over 10 years so who better to learn the ins and outs of the pros & cons of it from. Kirby and I discuss what to look for in CrossFit or group fitness gyms as a prospective member, and how to make the most out of your training there. A big part of Kirby’s gym and outlook on fitness are the wide-ranging benefits that extend far beyond the gym and your physique alone. Getting a 6-pack and big biceps is cool, but totally transforming your life for the better is WAY cooler. Kirby and I discuss how this happens, how to facilitate it for yourself, and what to look out for to recognize it. Kirby is a truly great ambassador of fitness and health. He has so much to teach, and really just wants to help you become fitter, healthier, and improve your life. Follow him on IG to get in touch or keep up, and check out the gym, CrossFit Elmira online or if you’re passing through Elmira. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Summer 2024 Q&A was a good one, and thank you for your questions. As a reminder I’ll do these ~quarterly, and will put out a call for questions close to when I record the next one, but if you do have questions any time, feel free to send them my way whenever they come up. Here’s what was covered in this episode: WarmupsWhen to take rest days vs toughing it outWhether it’s ok to do cardio and lift in the same workoutHow to know if you’re at a fat loss plateau, and how to break itWhen it’s (maybe) ok to skip leg dayHow to include strength training while preparing for a marathonAs mentioned in the episode, you can join my email newsletter “Meal Prep Sundays” here. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Injuries absolutely suck. But if you train hard and push yourself, they are almost inevitable. Except for extremely bad luck, you should avoid any major or catastrophic injury, but little tweaks are going to happen.There are few people I know who have been injured more than I have. I don’t say this to brag, I wish it weren’t the case, but it gives credibility to the protocols laid out in this episode. Note: this is not an episode about how to NOT get injured. Based on what I just said, I clearly don’t have the answer to that. This is from the moment injury occurs onwards. If you’re unlike me and not used to being injured, it’ll be confusing and maybe freak you out a bit, so having this plan in the back of your mind will greatly help you if/when it happens. Another note: this is not medical advice. I explain in the episode when/how to seek professional medical care and how to go about working with qualified individuals to get yourself back to full strength. But these people will not be there at the moment the injury occurs, so you need to know how to take care of and then advocate for yourself. Thanks for listening, I hope you never need anything I said in this episode, but since you’re listening, I know you train hard and want to push yourself, and odds are you’ll pick up some minor injuries along the way. Such is life. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here. Grab my FREE Protein Cheat Sheet here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Matthew Bousson (@boussy.vision) is my good friend, mentor and fellow coach. He’s worked with elite athletes in the UFC, NFL, Rugby and more. His experience in the world of academia and coaching both high level athletes and regular folks is extremely rare, and that’s why he’s one of the best. And now, he’s moving to Colorado to get full time back into coaching elite athletes. One note: we had some tech issues towards the end of the podcast - apologies for that but it is what it is.We are fighting a losing battle. More good content, information, and coaches than ever and yet… the world is getting fatter and sicker. How? I’m not exactly sure but we spoke about this at length in the episode and gave some thoughts on how we might be able to turn this around. At the core it’s about building community and giving people the encouragement/resources to become a healthy person. Health and fitness isn’t a 30 day challenge, it’s a way of life. And until you adopt this way of life, it will almost always be something that you struggle with. A truly fit and healthy person doesn’t need reminders to be doing all of the basic stuff, it’s just what they do. If you can begin to cultivate this, you will get there too. To keep up with everything Matt has going on, and if you’re in the south Denver area, reach out to him on IG. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Grab my FREE Protein Cheat Sheet here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people.  Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

Paul Campbell (@coach.paulie_inc) is a coach and CEO/owner of The Bar in Montana City, Montana. Paulie has been in the fitness game for a long time as a coach. He recently ended his bodybuilding career as well, and is now focused on coaching, growing the gym, helping others, and engaging in a range of other fitness activities. Training for a sport and training for regular life are not the same thing. While they do share all of the basic principles, there are some notable differences. The important thing to understand is that you don’t need to be doing what a professional athlete is doing to be strong, fit and healthy. Paulie and I discuss some of these differences and how to include fitness as a regular part of your life, without being disruptive. It looks simple to someone who has all day to train. But you have a job, maybe kids, lots of other things going on, and other priorities. This is ok, and you are not doomed. But, it does mean that you’ve got to be smart and efficient about how you approach your fitness. You want to maximize your time and effort in the gym. This is largely what this podcast episode is about, and Paulie does a great job of breaking it all down. To keep up with and learn more from Paul, follow him on IG, and if you live in the Montana City area, definitely check out his gym, The Bar. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on X @danielyores Podcast Cover Art by @octopuslegss

June 9, 2014 I went in for knee surgery after years of injuries that would change my life. It’s been 10 years since and I took a look back in time at what happened, and what I learned about movement, fitness and health overall. All of these things are at the center of why I am a coach, why I care so deeply about fitness, and why I do what I do. I say this changed my life because of all the downstream and profound effects it had on me. It was a pretty rough recovery as I explain in the episode, and the culmination of pretty much the previous 10 years of injuries and setbacks. I didn’t think I would get emotional in this, but it almost got me right near the end. Expect to get the details of what happened, learn about some ways to navigate injuries and setbacks, some things I would do differently, decisions made during that were good, and some that weren’t. As well as what things look like now as far as training and regular maintenance of this injury. If there’s one take home message it is this: be extremely grateful for your ability to move your body, and cherish it every day. The best reason to move, is because you can. Thank you for being here. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Lauren Tomlin (@alivewithlaureneliz) is a body, mind and soul coach. She pulls from all of her experience and education, navigating her own journey in health, healing and happiness to deliver phenomenal results for her online coaching clients. The internet is so often combatively dichotomous that we sometimes forget that two seemingly opposite things can actually exist simultaneously - and even compliment each other. While science based training and nutrition is all the rage in some circles, moon cycles, manifestation and crystals are all the rage in others. Why can’t these co-exist? This is largely what this conversation is about. She’s been through all of it on both ends and found a really happy middle ground to be able to take the best of both worlds and blend them together in a practical and useful way. And that’s the most important. It’s not helpful to be able to recite scientific studies if you don’t actually get in the gym and put in work. And just as well, it’s not helpful to wish upon a star if you’re not willing to actually take any action in your life. Everything has its place. Lauren does an amazing job of helping you navigate that, and figure out how to put all of the puzzle pieces together for your ultimate life transformation. Get in touch with Lauren by following her on IG, and stay tuned for her upcoming podcast release! The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify. It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Shawn Rivers (@growthbyshawn) is a fat loss and transformation coach, and host of the Growth by Shawn Podcast. Shawn works with clients to develop sustainable healthy habits in order to deliver lasting results. Shawn and I share many things in common, but one of the biggest is our promotion of structure and accountability. Shawn talks a lot about how he uses his calendar to ensure he gets everything done that he needs to. And not only that, but how he builds in accountability to help keep the promises he’s made to himself. This is something we all struggle with. More or less we “know” what to do, just can’t seem to do it consistently. Shawn talks about how to structure your life, and change the story that you tell yourself about yourself in order to become the person that you are trying to be. It was a fun chat with a lot of really simple takeaways that you can implement immediately, and I hope you do. Give Shawn a follow on IG, and be sure to subscribe to the Growth by Shawn Podcast as well. The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

The world doesn’t have a weight loss or fat loss problem. There are thousands, perhaps millions of before an after photos online of real people who have lost tremendous amounts of weight. And yet, obesity is at an all time high and getting worse. Why? We are very good at losing weight, we are not very good at maintaining it. It’s one thing to go on a diet and lose a bunch of weight. How about the diet after the diet? What happens after? If you simply go back to old habits, you’ll go back to your old body. In this episode I discuss that very thing, with a concept I like to call “maingaining”. I didn’t invent this term, but I can’t remember where I first heard it. Essentially, it’s how you treat weight maintenance so that you have training goals, stay on point, continue to build muscle and strength slowly, basically forever. The good news is that technically this is very easy, except for the part where it lasts quite literally, forever. Which is difficult because, life. Well in this episode I discuss the tactics and strategies to employ to be able to keep your hard-earned progress forever. This is really where most of the fun happens as well. Training is fun, and you truly become a new person. Enjoy! The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Download my FREE Protein Cheat Sheet here. Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss

Carmie Hawkins (@carmhawk_getsfit) is a fitness and nutrition coach, and a badass mermaid goddess wife and mother of 2. After going through her own rocky road of a health and fitness journey Carmie has become a coach herself to speak to the women who are going through the same things she did. To help women become healthy, strong and confident and ultimately break the cycle of negativity for the next generation. Carmie has been through the ringer of crazy diets, unreasonable workout programs, pills & potions, MLM’s and all the rest - so she gets it. Her message to you is that there is another way, a better way. A more effective way to become the strongest, healthiest and happiest version of yourself that will last a lifetime and then some, by passing these habits along to your kids. We discussed her journey through fitness, and how she eventually arrived at the balanced place she’s at now and put herself in a position to give back. She gave a ton of insight into how these scams and predatory practices operate, and some really actionable tips that you can start to implement today to begin to break free. I’m grateful for people like Carmie. These experiences that she’s had are very real and far too common. I personally don’t have any experience with them so these words hold a ton more weight coming from someone who’s been through it. There is a better way, and there are lots of people willing and able to help. To get in touch with Carmie and stay tuned for some big things coming up, follow her on IG.The best way to support the podcast is to share the episode with a friend. You can support yourself and the podcast by applying for 1:1 online coaching here.Share this episode with a friend who would enjoy or benefit from it! Comments, questions, and feedback are greatly appreciated. If you enjoy this podcast, I would be extremely grateful if you subscribed and left a short review on iTunes or rating on Spotify.  It really helps to spread the message and ultimately help more people. Website danielyores.comConnect with me on Instagram @danielyoresConnect with me on Twitter @danielyores Podcast Cover Art by @octopuslegss