Actually Doing Things

Jane moved to Walla Walla to be close to her daughter. She wasn't sure she could keep up. She’d survived a triple bypass, spent months recovering from a broken shoulder, and felt—by her own honest admission—generally weak.

What happened next is exactly why we built Legends class.

In this episode of the DCF Actually Doing Things Podcast, Nikki sits down with Jane—a late-blooming CrossFitter, a self-described "slow and steady" athlete, and someone who is actively training for a self-guided hike through the Scottish Highlands this summer. Jane is in her 70s. She does CrossFit twice a week. And she is, without question, a Walla Walla Legend.

In this conversation you’ll hear:

• How Jane rebuilt strength and balance after a cardiac event AND a shoulder break — without a single excuse
• Why “something is better than nothing” is one of the most underrated fitness philosophies alive
• What functional fitness actually means when you’re planning to lift your own suitcase into the overhead bin at 75
• Why the Legends class pace is intentional — and why it works for people who thought CrossFit wasn’t for them
• Jane’s personal standard: “I need to be strong enough to lift my own suitcase into the overhead bin”

This one’s for anyone who thinks they’ve waited too long, come back too late, or aren’t the “type” for a gym. Jane is proof that the best time to start is whenever you start.

📍 Destination CrossFit | Downtown Walla Walla, WA | wwdcf.com

📅 Legends Class meets Tuesdays & Thursdays at 9:30am

Madison Hollenbeck has been showing up to the 4:30 class at Destination CrossFit for over 10 years. She came to Walla Walla for a two-year job. She found a gym, found her corner, found her people — and never really left.

She's not a perfect gym-goer. She goes six weeks without touching a barbell every fall. She scales everything. She has a lifetime ban on box jumps. She doesn't love going every day.

She just keeps going.

In this episode, Nikki sits down with Madison to talk about what consistency actually looks like over the long haul — and what keeps someone coming back to the same gym for over a decade.

We get into:

• The post-college athlete identity crash — and what filled the gap
• Why she never works out when she travels (and why that's completely fine)
• The concept of 'rehiring yourself' — finding what still makes you want to show up
• What makes CrossFit stick for people who don't love every movement
• The 4:30 class culture, scaling without apology, and music worth rowing to

If you've ever come back after a long break, modified every movement, or wondered if you belong at a CrossFit gym — this one is for you.

🎙️ Actually Doing Things is the DCF podcast about real people doing the fitness thing in real life.

📍 Destination CrossFit | Walla Walla, WA | wwdcf.com

🏋️ Class 1 is free — book your intro: wwdcf.com/free-consultation

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#CrossFit #ActuallyDoingThings #DestinationCrossFit #WallaWalla #CrossFitPodcast #AffiliateLife #WomenInFitness #ConsistencyOverPerfection #CrossFitCommunity

The podcast delves into the transformative journey of Vero, a member of Destination CrossFit, as she recounts her initial foray into the world of CrossFit, catalyzed by a respected coworker. This initial exposure, sparked during a 'Bring a Friend' week, ignited a competitive spirit within Vero, propelling her into a fitness regime that would soon become integral to her life. Despite the challenges posed by a demanding career as a general manager at a local restaurant, Vero adeptly navigated her busy schedule to prioritize her health and fitness. She faced initial apprehensions regarding her ability to integrate CrossFit into her routine, yet the welcoming community at Destination CrossFit alleviated her fears, allowing her to embrace the experience fully. Through a nuanced discussion, Vero highlights how the camaraderie and support from fellow members have played a pivotal role in her CrossFit journey, fostering a sense of belonging and motivation that encourages consistency and personal growth. As Vero's narrative unfolds, listeners gain insight into the complexities of balancing a high-pressure job in the food industry with the demands of a rigorous fitness program. She candidly discusses the inevitable temptations and challenges that arise from working in an environment saturated with culinary delights, emphasizing the importance of moderation and mindful eating. The conversation further explores the adjustments Vero made to her nutritional habits, particularly following participation in a nutrition challenge led by a coach, which illuminated the critical interplay between diet and performance. Vero's evolving relationship with food—now viewed as fuel rather than mere sustenance—has significantly contributed to her overall well-being and fitness achievements. The episode culminates with Vero's reflections on her personal growth through the lens of fitness and nutrition, illustrating the profound impact that CrossFit has had on her mental and physical health. From overcoming injuries to achieving personal records, Vero's journey is a testament to the resilience and determination required to excel in both CrossFit and life. She emphasizes the intrinsic rewards of consistency and the importance of setting personal goals, inspiring listeners to embark on their own fitness journeys with conviction and enthusiasm. This episode serves not only as an exploration of Vero's experiences but also as a motivational call to action for those seeking to transform their lives through fitness and community engagement.

Takeaways:

• Vero's journey at Destination CrossFit began when a respected coworker introduced her to the community, sparking her interest in fitness.
• Initially intimidated by the environment, Vero found encouragement and support from fellow members, which helped her continue her CrossFit journey.
• Through prioritizing her fitness, Vero learned to balance her demanding job in the restaurant industry with her health goals.
• Vero emphasized the importance of nutrition, revealing that she learned to view food as fuel during her journey to improve her health.
• After overcoming significant back pain through rehabilitation, Vero returned to CrossFit stronger and more determined than ever to reach her fitness goals.
• Vero's commitment to her health has not only transformed her physically but has also enhanced her mental well-being and confidence in her personal and professional life.

Thirteen episodes of other people's stories. This time, the host is in the chair.

Nikki Sharp is a Licensed Clinical Social Worker, CrossFit Level 3 Coach, and owner of Destination CrossFit in Walla Walla, WA. She has spent 20 years helping people build consistency, resilience, and mental strength.

And she has quit fitness more times than she can count.

In this honest, unscripted conversation, Erika Rootvik turns the tables and asks Nikki the questions she'd skip past if she were solo — about the quitting, the patterns, what she was actually carrying during those seasons, and what finally shifted.

This episode is for the person who looks fine on the outside but is quietly struggling to show up for themselves. The high performer who keeps restarting. The woman who knows what to do but can't seem to make herself do it.

Nikki makes the clinical case that fitness isn't optional — it's one of the most powerful mental health tools we have. And then she gets personal about what it took her to actually believe that.

💚 What you'll hear in this episode:

• Why Nikki kept quitting — and what was really going on underneath
• What 20 years of clinical work taught her about movement and mental health
• The CrossFit metaphors she actually uses in therapy sessions
• What she'd tell the version of herself who was quitting
• The minimum viable version of "actually doing the thing"

🎙️ Listen, subscribe, and share with one person who has quit and is ready to try again.

📍 Find Destination CrossFit: wwdcf.com 📱 Follow Nikki: @amitysharp #actuallydoingthings #getfitlivehappykeepgoing #crossfit #mentalhealth #podcast

The primary focus of our discourse is the indispensable significance of parental engagement and the necessity of fostering familial connections through shared activities. In our conversation with Stephen Garnett, a coach from Over Time Training, we delve into the profound impact of fitness on personal development and family dynamics. Garnett elucidates how his own upbringing instilled a passion for fitness, which he now endeavors to pass on to his children by modeling healthy behaviors and creating memorable experiences. We further explore the balance between professional commitments and family time, particularly highlighting the enriching moments that arise from prioritizing fun and active participation as a parent. Ultimately, this episode emphasizes the vital role of intentional parenting in cultivating a supportive environment that encourages both personal growth and family bonding.

Takeaways:

• Stephen Garnett emphasizes the significant influence of family fitness habits instilled during childhood.
• Engaging in regular physical activity serves as a vital form of therapy for both parents and children.
• The importance of modeling healthy behaviors for children to promote their lifelong fitness and well-being is paramount.
• Garnett discusses how homeschooling has allowed for deeper family connections and shared physical activities.
• Creating enjoyable and memorable family experiences through fitness fosters strong familial bonds and lasting memories.
• The journey of personal growth and fostering resilience in youth through sports is emphasized as essential for their development.

Companies mentioned in this episode:

• CrossFit
• Northern Arizona University
• Whitman College
• YMCA
• OTT

This podcast episode elucidates the transformative insights garnered from our recent participation in a Health Integration Summit alongside the CrossFit Medical Society. We delve into the profound implications of biomarkers and hormonal health on our fitness journey, a subject that has been particularly enlightening for both Erica and myself. Throughout our discussion, we reflect on the significant experiences we encountered during our recent athletic endeavors, including a High Rocks event, and how these activities have enhanced our understanding of personal health metrics. Furthermore, we aim to illuminate the importance of integrating rigorous physical exercise with a keen awareness of one’s biochemical status, emphasizing that such knowledge empowers individuals to make informed health decisions. Ultimately, we aspire to foster a community that prioritizes holistic well-being, thereby enabling each person to cultivate a healthier, happier existence. The latest episode of Actually Doing Things podcast presents a thorough exploration of the hosts' recent activities, including their participation in a High Rocks event and attendance at a Health Integration Summit hosted by the CrossFit Medical Society. The hosts begin by discussing their hiatus, expressing excitement about their experiences during this time. The conversation shifts to their participation in the High Rocks, an event they describe as both exhilarating and accessible, emphasizing how their CrossFit training enabled them to perform admirably despite not being elite athletes. Their reflections on this event serve as a testament to the inclusivity of fitness and the joy derived from challenging oneself in a supportive environment. Subsequently, the hosts delve into their experiences at the Health Integration Summit, where they gained valuable insights regarding biomarkers and hormonal health. They share their astonishment at the data presented, particularly concerning the effects of high-intensity exercise on cancer cells, which sparked a profound discussion about the transformative power of exercise in combating serious health issues. This segment not only highlights the significant health benefits of physical activity but also underscores the necessity for individuals to understand their own health metrics and how they correlate with fitness. As the episode progresses, the hosts advocate for greater awareness of hormonal health, particularly for women, and stress the importance of regular health screenings. They unveil their plans to integrate the knowledge acquired from the summit into the operations of their gym, including the implementation of comprehensive health assessments for members. This episode encapsulates a holistic approach to health and fitness, reaffirming the notion that exercise is not solely about physical strength but also about fostering a deeper understanding of one's health and well-being. The hosts encourage their audience to engage with their health proactively, leveraging the insights shared to enhance their fitness journeys.

Takeaways:

1. The podcast episode discusses recent experiences and insights gained from participating in a health integration summit with the CrossFit Medical Society.
2. One significant takeaway is the exploration of biomarkers and hormones, emphasizing their crucial roles in overall health and fitness.
3. Listeners are encouraged to engage in high-intensity exercise, as research suggests it is more beneficial for health than lower-intensity workouts.
4. The speakers reflect on their personal health journeys, highlighting the importance of regular blood work to monitor vital health markers and make informed lifestyle choices.
5. A key point made is about the necessity of understanding hormone health, particularly testosterone levels in women, as part of a comprehensive fitness regime.
6. The conversation reinforces the idea that physical fitness is a vital component of preventative care, contributing to long-term health and resilience against diseases.

Companies mentioned in this episode:

1. CrossFit Medical Society
2. High Rocks
3. CrossFit Counterculture
4. LabCorp
5. Walla Walla Clinic
6. Dr. Tom McCoy
7. DCF health
8. hsn

Nutrition isn’t just about what you eat — it’s about how you feel, how you think, and how you live.

In this episode of the Actually Doing Things Podcast, we unpack our personal histories with food, fitness, and fueling — and why nutrition deserves a thoughtful, trauma-informed, habit-based approach, especially in fitness spaces.

We start with our backgrounds in vegetarianism and flexible eating, sharing how family culture, texture aversions, ethics, and lived experience shaped our relationships with food. Rather than debating labels like “vegetarian” or “vegan,” we focus on what actually matters: feeling good after you eat and fueling yourself for the life you want.

From there, the conversation widens into how nutrition has been weaponized in modern culture, why it can be deeply triggering, and why we believe mental health is the true base of the health pyramid. Only then does nutrition make sense as support — not control.

We also introduce our upcoming habit-based nutrition program using Healthy Steps Nutrition (HSN). This approach looks beyond food alone and considers stress, support systems, sleep, self-care, fitness, and mindset — the other 23 hours of the day that actually shape our habits.

Along the way, we discuss:

1. Why mindfulness around food is helpful — and when it’s not
2. How CrossFit changed our relationship with fueling and body image
3. Why small, sustainable habits beat extreme overhauls
4. How nutrition affects kids’ energy, learning, and emotional regulation
5. Why one-size-fits-all approaches don’t work — in fitness or nutrition

This episode is for anyone who wants to improve their nutrition without shame, fear, or perfectionism — and who’s ready to build habits that support both physical and mental health.

1. Personal experiences with vegetarianism and flexible eating
2. Ethical, psychological, and sensory factors that influence food choices
3. Why mental health comes before nutrition in our model of health
4. Trauma-informed language and coaching around food
5. Mindful eating vs. overthinking food
6. Fueling for fitness, parenting, work, and daily life
7. An overview of the Healthy Steps Nutrition (HSN) approach
8. Why habits, not willpower, drive long-term change

1. Feeling good after you eat matters more than dietary labels
2. Nutrition is deeply connected to stress, mindset, and mental health
3. Sustainable habits start with awareness, not restriction
4. Fueling well supports performance, mood, and resilience
5. Small changes build momentum — you don’t need to do everything at once

🎧 Listen now and join the conversation

💬 Reflect on your own relationship with food and fueling

1. 📅 Stay tuned for our upcoming 28-Day Habit-Based Nutrition Challenge

The salient point of this podcast episode revolves around the impactful role of GLP-1 medications in enhancing health and longevity, particularly for women navigating the challenges of aging and hormonal balance. Jen, our esteemed guest, shares her extensive experience as a nurse practitioner and her journey in utilizing these medications to optimize health outcomes for her clients. Throughout our dialogue, we delve into Jen's personal narrative, highlighting her transformative experiences with CrossFit and her professional endeavors in a med spa setting. The discussion further encompasses the significance of addressing both physical and mental well-being, as we explore the intersection of fitness, nutrition, and hormonal health. Ultimately, this episode serves as a comprehensive exploration of strategies aimed at fostering a holistic approach to health, empowering individuals to reclaim their vitality and well-being.

Takeaways:

1. The podcast features a discourse on the intersection of health and fitness, particularly focusing on the role of CrossFit in enhancing physical well-being.
2. Jen, a nurse practitioner, elaborates on her experience with GLP1 medications and their efficacy in promoting weight loss and improving overall health.
3. In discussing women's health, particularly during perimenopause, Jen emphasizes the importance of personalized treatment and addressing hormonal imbalances for optimal health.
4. The episode highlights the significance of a holistic approach to health, integrating exercise, nutrition, and mental well-being in achieving long-term health goals.

Companies mentioned in this episode:

1. CrossFit
2. Skinsation
3. GLP1s
4. semiglutide
5. tirzepatide

Links referenced in this episode:

1. crossfit.com
2. skinsation.com

Companies mentioned in this episode:

1. CrossFit
2. Skinsation
3. GLP1s
4. semiglutide
5. tirzepatide

This episode features an enlightening discussion with Dr. Karen Apple, who shares her transformative journey into the world of CrossFit, navigating the complexities of injury, and her commitment to fostering community through fitness. Dr. Apple commenced her CrossFit journey in 2009 during her deployment in Guantanamo Bay, Cuba, where she discovered the profound impact of physical training on her overall well-being. As a naturopathic doctor now based in Walla Walla, she emphasizes the importance of individualized health approaches, particularly in women's health, advocating that no one should suffer unnecessarily during life's transitions. Our conversation delves into the significance of community support in overcoming personal obstacles, as well as the foundational elements of health that transcend specific treatments. Ultimately, we explore the interconnectedness of fitness and holistic healthcare, highlighting that fostering relationships and mutual support is essential for enduring success.

Takeaways:

1. Dr. Karen Apple commenced her CrossFit journey in 2009 while stationed in Guantanamo Bay, Cuba.
2. The transition to focusing on women's health has been a significant aspect of Dr. Apple's medical practice.
3. It is essential for women to understand that menopause does not have to be a period of suffering.
4. The importance of community in CrossFit has been emphasized as a vital support system during training and recovery.
5. Dr. Apple has found that consistent participation in workouts significantly aids in overcoming physical injuries.
6. Individualized approaches in both CrossFit training and naturopathic medicine are crucial for optimal health outcomes.

Companies mentioned in this episode:

1. CrossFit
2. Guantanamo Bay
3. Seattle
4. Walla Walla
5. Dr. Karen Apple
6. Dr. Stacy Sims
7. Rhonda Patrick
8. Dr. Michael Ross
9. Destination CrossFit

The discourse presents a reflective and engaging examination of the multifaceted journey that Steve has undertaken within the CrossFit domain, framed through the lens of friendship and personal development. The narrative initiates with Steve's serendipitous introduction to CrossFit, a result of his former boss's influence, which marked the inception of a significant transformation in his lifestyle. The anecdotes shared reveal a progression from initial uncertainty to a steadfast commitment to the CrossFit ethos, encapsulated in vivid recollections of challenging workouts that tested both physical limits and mental resolve. Steve's experience with the 'Kel Su' workout, which rendered him immobile for days, is illustrative of the arduous nature of the training and the inherent satisfaction derived from overcoming such challenges. As the conversation delves deeper, the focus shifts towards the communal bonds formed through shared trials and triumphs in the gym. Steve articulates the profound sense of belonging he has cultivated within the CrossFit community, emphasizing the importance of these relationships in fostering motivation and accountability. This aspect of camaraderie is vital, as it highlights the collective journey of individuals striving for personal excellence amidst a supportive backdrop. The dialogue further explores the emotional and psychological benefits of CrossFit, underscoring how physical activity can serve as a catalyst for mental fortitude and resilience in the face of life's adversities. Ultimately, this episode encapsulates the essence of CrossFit not merely as a physical fitness regimen but as a holistic approach to enhancing one’s quality of life through community engagement, shared experiences, and personal growth. The reflections shared are not only relatable but also serve to inspire listeners to embark on their own journeys of self-improvement, reminding them of the importance of connection and perseverance in their pursuits. The honest and straightforward nature of the conversation lends authenticity to the narrative, making it an inviting listen for those interested in the intersection of fitness and community.

Takeaways:

1. The evolution of CrossFit for Steve has been profound, showcasing the transformative power of fitness over the years.
2. Steve's initial introduction to CrossFit stemmed from a workplace environment, illustrating how community can inspire personal growth.
3. The importance of perseverance is underscored by Steve's ability to push through challenging workouts, emphasizing mental fortitude.
4. Steve's journey in the wine industry reflects a parallel to his CrossFit experience, highlighting the significance of dedication in multiple life facets.
5. The podcast emphasizes the role of community support in CrossFit, demonstrating how shared experiences strengthen bonds among participants.
6. Reflecting on personal milestones in CrossFit, Steve notes that achieving personal records is a testament to enduring commitment and resilience.

Companies mentioned in this episode:

1. Gramercy Cellars
2. Time and Direction
3. Ute CrossFit