Becoming Ronin

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

Overview:   In today’s episode we begin by catching up on some listener submitted questions.   We cover things like where animal movement fits into your programming, the correct mindset towards pain free training, how to improve your verbal communication skills, and much more.   Next we transition to a bigger question that comes up frequently - where to start with your first digital product. With over two decades of experience, Smitty brings some incredible knowledge to the table on how to create your own database to turn into a digital product that can start making you money.     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 [5:38] Are Blue Light Blockers A Scam? [8:49] Using Animal Movement for Warm Ups @mnolike [12:30] Best Pain Free Powerlifting Program [17:26] Favorite Exercises for Building the Chest [21:54] Best to Train Rotational Exercises  [25:17] Improving your Communication Skills [33:18] Prehabbing for Runners [40:00] Creating Your First Digital Product [46:50] Your Customers Will Guide Your Business       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 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