Becoming Ronin

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

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is a Critical Incident Trauma Specialist [7:30] Tony’s Life Changing Incident [22:50] Debriefing After Trauma [27:08] Outdated Advice on Processing Emotions [30:48] Processing vs. Over Analyzing  [37:18] The Ongoing Struggle [40:20] The Mentality Behind Your Work [48:38] Mental Hygiene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

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

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

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

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

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

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

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

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