Actually Doing Things

Your mindset is the story you tell yourself, and that story is made of words and breath. Mark England of Enlifted joins Nikki for a 5% speech trick and the 30-Day Soft Talk Challenge.

It took three tries to record this one. That turned out to be the perfect setup.

⏱️ CHAPTERS

0:00 Welcome to Actually Doing Things

0:42 Meet Mark England

1:13 Third time's the charm: how we talk ourselves out of things

2:36 From kickboxing in Thailand to a life-changing workshop

5:03 The one-word shift: "He did that to himself"

8:30 Twenty years in: why most people never hit play

11:37 Kidlin's Law: write the question down

14:57 Thirty definitions of mindset (and why they're confusing)

20:11 The Enlifted definition: your mindset is the story you tell yourself

22:10 The 5% slower conversation with kids and parents

29:38 Practice in the room: the Charlie Brown test

30:53 Why kids mirror their parents' breathing

33:35 "Pepper burns twice": breaking old stories with pen and paper

36:48 Regenerative coaching

38:26 The Enlifted coaching quadrants: chest vs. belly breathing, answers vs. questions

45:16 Regenerative vs. degenerative parenting

51:40 Collaboration over competition in a coaching community

57:41 Clean vs. dirty questions

1:00:05 Creating opportunity: "Tough, I'm coming"

1:08:47 Underthink it and win

1:10:19 Why people who breathe better are more fun to be around

1:13:33 The first step: slow down 5%

1:15:35 The Soft Talk Challenge

1:17:49 Live demo: "I think I might be overthinking things"

1:21:53 Your 30-day fridge challenge + the soft talk word list

1:23:07 Wrap-up

🗣️ TRY IT THIS WEEK

1. Slow your speech down by 5% in one conversation.

2. Write the soft talk list big, in all caps, and stick it on the fridge for 30 days: probably, perhaps, feels like, guess, maybe, could, might, possibly, sort of, kind of, potentially, hopefully, try, one day, should, almost like.

3. Catch one, cross it out, and say it again.

📸 Post your fridge sheet and tag @dcfwallawalla and @enlifted.coaches. We'll repost it.

🔗 LINKS

Read the blog post: www.wwdcf.com

Book a free consultation at DCF: https://wwdcf.com/free-consultation/

Enlifted Coaches: www.enlifted.me

Mindset workshop + parents program: November 15.

Note: This episode includes a brief mention of suicide. If you or someone you know is struggling, call or text 988 (U.S.), available 24/7.

#mindset #crossfit #getfitlivehappykeepgoing #downtownwallawallawa

mindset coaching, soft talk, Enlifted, Mark England, breathwork, CrossFit mindset, Walla Walla, parenting tips, slow down speech, Actually Doing Things podcast, how to change your mindset

Paul is an architect-turned-pastor, a 6:30am regular, and a self-described introvert who shows up anyway. We talk community, pain as an opening, and why the best health advice might be meeting your next-door neighbor.

Full show notes:

After 9/11, Paul Mitchell wrote himself a five-word mission: Dismantle walls. Build tables.

Two decades later, he's a pastor, one of the anchors of our 6:30am class, and fresh off a shoulder replacement after 20 years of arthritis pain. He barely missed a day at the gym.

In this episode, Nikki and Paul talk about:

• Why we keep our health in silos (and what happens when the walls come down)
• The moment 9/11 turned an architect into a pastor
• Training through recovery: "preparation and recovery" mode
• Pain as an opening to compassion
• Being an introvert who pushes himself to show up
• Performative community vs. year-round connection
• Why your literal next-door neighbor might be your next health move

Mentioned: Samwise Gamgee (The Lord of the Rings), Wendell Berry, Ted Lasso

Start your own table: Book a free consult at wwdcf.com/free-consultation/

If you or someone you love is struggling with loneliness or mental health, support is available 24/7. Call or text 988.

Roughly 8 in 10 adults will have a back episode that stops them cold — and almost none of us do anything about it until it happens.

Dr. Mike Ross (DC, CSCS, DACRB) has spent 30 years and a stack of research on the question of why. In this episode he breaks down what actually causes back trouble, why "it went away on its own" is a trap and not a win, and the free, public, unsexy research nobody is selling you.

Then he's teaching all of it, hands-on, in 90 minutes.

🧨 BOMBPROOF YOUR BACK — LIVE CLINIC

📅 Saturday, September 19, 2026

🕚 11:00 AM – 12:30 PM

📍 Destination CrossFit, 16 E Poplar St, Walla Walla, WA

💵 $45

Open to everyone — members, non-members, athletes, walkers, anyone who has been "managing it" for too long. No fitness level required. Walk-ins welcome, pay at the door.

👉 REGISTER: https://www.eventbrite.com/e/bombproof-your-back-tickets-1993473710531

Takeaways:

• We emphasize that back pain affects nearly everyone and requires proactive daily self care.
• I explain that the Bomb Proof Back clinic teaches simple, evidence based tests and exercises.
• We state that eighty percent of back episodes improve in four to six weeks regardless of treatment.
• I note that recurrence rates are high unless individuals perform preventive strengthening and mobility routines.
• We teach the Bering Sorensen test and practical GHD holds as validated assessments used in the literature.
• I emphasize that fit people and unfit people share similar risk for back problems and cannot be profiled.
• We invite people to attend the September clinic to learn tests, reduce risk, and maintain long term function.

🎓 ABOUT DR. MIKE ROSS

Dr. Michael Ross, DC, CSCS, DACRB, is board-certified in exercise rehabilitation with 30 years in practice. Former Seattle firefighter, former CrossFit gym owner, current coach at Destination CrossFit, and author of Fulcrum Lever Sport.

🎧 ACTUALLY DOING THINGS

Conversations about training, longevity, and the unglamorous work of staying healthy — hosted by Nikki Sharp, owner and head coach at Destination CrossFit.

🏋️ DESTINATION CROSSFIT

Downtown Walla Walla, WA — Get Fit · Live Happy · Keep Going

Book a free consultation: https://wwdcf.com/free-consultation/

Instagram: @dcfwallawalla

Referenced in this episode: Biering-Sørensen, F. (1984). "Physical measurements as risk indicators for low-back trouble over a one-year period." Spine, 9(2), 106–119.

#getfitlivehappykeepgoing #crossfit #downtownwallawallawa #backpain #injuryprevention #longevity #wallawalla

We state that small, sustainable nutrition habits lead to real and lasting results. We focus on whole foods, simple habit changes, and accountability rather than strict macro counting. We explain that hand portions can be nearly as effective as counting macros and far easier to use in daily life. We recommend prioritizing adequate protein, sleep, movement, and recovery before turning to supplements, noting that creatine can help some but is not necessary. We share favorite whole food proteins like fish, cottage cheese, and egg bites, and offer practical travel advice: enjoy local foods, stay active, and return to your habits. We invite you to join our six‑week nutrition challenge for structure, support, and measurable change.

Takeaways:

• We described why we became nutrition coaches and why a habit-based whole foods approach appeals.
• I explained that hand portion methods often match the results of macro counting while being much easier to use.
• We recommended aiming for about one gram of protein per pound of body weight to support recovery and performance.
• I stated that supplements are optional and that creatine may help but is not essential for success for everyone.
• We shared practical snack and travel strategies such as frozen fruit, cottage cheese, walking, and enjoying local whole foods when abroad.
• I invited listeners to join the six-week nutrition challenge because group support fosters lasting habit change and accountability.

Companies mentioned in this episode:

• CrossFit
• Whole30
• Doritos
• Starbucks
• Fairlife
• Costco

This podcast episode delves into the transformative journey of an individual who embraced CrossFit as a means to combat health challenges, specifically type 2 diabetes. The discussion elucidates the pivotal moment that prompted this decision, illustrating how a medical diagnosis catalyzed a significant lifestyle change. Throughout our conversation, we explore the multifaceted benefits of CrossFit, which extend beyond physical fitness to encompass enhanced energy levels, improved sleep quality, and a more active engagement with family. As the participant shares personal insights regarding their progress, it becomes evident that such commitment not only fosters personal growth but also inspires those within their community. Ultimately, the episode underscores the importance of taking proactive steps towards one’s health, encouraging listeners to initiate their own journeys without delay.

Takeaways:

• The guest's journey into CrossFit commenced following a diagnosis of type 2 diabetes, which served as a pivotal moment for lifestyle change.
• Since commencing CrossFit, the guest has experienced significant improvements in energy levels and overall health, including reduced medication for diabetes.
• The supportive community aspect of CrossFit has been instrumental in providing motivation and encouragement for the guest's fitness journey.
• The guest emphasizes the importance of not delaying the decision to begin exercising, advocating for earlier engagement in physical fitness for optimal health outcomes.
• Noticing physical changes, the guest has improved strength and endurance, which positively impacts daily activities and interactions with family.
• The podcast underscores the transformative nature of CrossFit, illustrating how it fosters commitment and encourages participants to set and achieve personal health goals.

Comedian-turned-keynote-speaker Greg Kettner shares the four-word Facebook post that stopped someone from taking their own life — and what six years of talking about mental health at work has taught him about connection.

On Episode 22, Destination CrossFit owner Nikki Sharp sits down with Greg Kettner, founder of Work Happy and host of the WorkHappy™ Podcast, to talk about his journey from stand-up comedy to keynote stages, the men's support group he helped start in Walla Walla, and why asking “how are you really doing” might be the most important question you ask all week.

In this episode: the 2am conversation that changed Greg's life, the four-word post that saved someone's life, how Reach Out Walla Walla and the Men in the Middle group started, the COVID layoff that led to Work Happy, and why happiness is a practice, not a destination.

Connect with Greg Kettner: gregkettner.com/podcast — linkedin.com/in/gregkettner — instagram.com/gregkettner

Learn more about Destination CrossFit: wwdcf.com — Book a free consultation: wwdcf.com/free-consultation/

The primary focus of today's discourse is the utilization of the InBody scanner as a pivotal instrument for tracking fitness progress. We delve into the multifaceted benefits of this technology, emphasizing its capacity to provide insights beyond mere weight measurement, such as muscle mass, body fat percentage, and hydration levels. Throughout our conversation, we examine the significance of consistency in utilizing the InBody scanner, as regular assessments can illuminate trends that are essential for understanding one's health journey. Additionally, we share personal experiences with the device, demonstrating how it has positively influenced our training regimens and overall well-being. Ultimately, our objective is to encourage listeners to embrace this tool to foster a more profound understanding of their health and fitness endeavors.

Takeaways:

• The InBody scanner offers a comprehensive analysis beyond mere weight, measuring vital body composition metrics.
• Consistency in using the InBody scanner is crucial for tracking fitness progress effectively over time.
• Understanding the distinctions between muscle mass and body fat is essential for achieving health goals.
• Regular assessments using the InBody scanner can yield insights into hydration and metabolic rates, enhancing fitness strategies.

Companies mentioned in this episode:

• InBody
• Wodify
• Destination CrossFit

Allison's journey into CrossFit represents a profound transformation catalyzed by personal adversity, specifically a severe concussion that altered her ability to engage in previously enjoyed activities. This episode elucidates how a significant injury can lead to the rediscovery of one's identity and the pursuit of resilience through physical fitness. We delve into Allison's initial apprehension toward strength training, her gradual acclimatization to CrossFit, and the myriad challenges she faced in rebuilding her strength and confidence. The discussion further highlights the pivotal role of community support and structured workouts in fostering a sense of belonging and motivation. Ultimately, this narrative underscores the intricate relationship between physical health, emotional well-being, and the importance of perseverance in the face of life's unpredictable challenges.

Takeaways:

• Allison's journey to CrossFit began after suffering a concussion that significantly impacted her ability to engage in previous physical activities.
• The community aspect of CrossFit played a vital role in Allison's recovery, offering encouragement and motivation during her challenging times.
• Allison emphasizes the importance of consistency in training, stating that showing up regularly leads to progress and personal growth over time.
• Throughout her experience, Allison learned to redefine her relationship with fitness, focusing on long-term health and well-being over short-term competitive goals.
• She highlights the significance of addressing mental health alongside physical training, noting that exercise helped improve her emotional state post-injury.
• Allison advocates for a balanced approach to fitness that allows for personal growth while also prioritizing family and overall well-being.

Companies mentioned in this episode:

• CrossFit
• Ultimate Frisbee
• Planet Fitness
• Destination CrossFit

There's a moment in almost everyone's day where a voice says: just skip it today.

Coach Curtis Seidel knows that voice well. Between coaching at DCF, serving as a priest and school administrator, and leading multi-day backpacking trips through the Wind River Range, his days are long. Some nights, the couch and a quiet evening sound a lot better than gym clothes.

"Some days that voice wins," he told us. "But the days where I take a breath and say no, I'll be happier if I go — invariably, just making that decision, I'm already happier with myself. I'm choosing for my future self."

That's the line that's stuck with us since recording: you judge the value of something by how you'll feel after, not how you feel right now.

"You Already Won"

Curtis has a phrase he tells members who walk in unsure if they wanted to show up: "You already won. You won the workout. Everything else from there is gravy."

It's such a simple reframe — but it takes the pressure off the entire hour. Walking through the door is the win. Whatever happens after is bonus.

The Integrated Human

A theme that runs through Curtis's whole approach — both as a priest and a coach — is that we're not separate compartments. Spiritual life, relationships, physical health: they all feed each other.

"If I'm not physically active, my capacity to relate well to others is hampered," he said. "And vice versa — as one gets stronger, it enables the other."

It's part of why CrossFit resonated with him in the first place: it treats fitness not as vanity or punishment, but as part of being a whole, capable human — the kind of human who can carry a 165-lb person down a canyon if it ever actually comes to that (true story — ask him about his Grand Canyon instructor training sometime).

Play, Not Punishment

Another idea Curtis brought up: the best workouts often feel like being a kid on a playground again. Box jumps, rope climbs, wall walks — things that are hard and a little ridiculous and fun.

"I think we sometimes take fitness so seriously," Nikki noted. "The whole goal is for it to be a good hour in your day — because everything else gets better."

That's "type 2 fun" — the kind that's miserable in the moment and makes a great story (and a stronger you) afterward.

A Send-Off, Not a Goodbye

Curtis is moving to Spokane this summer to continue his work as a priest and school leader — but if you've been part of DCF for any length of time, you know this gym has a way of staying connected to people long after they walk out the door.

Before he goes, we're throwing a hangout after his last class. Come tell him thanks, hear his stories, and send him off the DCF way.

Showed up today? You already won.

See you on the floor, Nikki + the DCF Team

#getfitlivehappykeepgoing #crossfit #downtownwallawallawa