Becoming Ronin

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

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

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

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

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

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

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

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

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

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