On this episode, Ashley and I sit down to discuss my fitness and nutrition journey. We cover everything from athletics as a kid, my first fitness experiences in high school, competing in bodybuilding, discovering CrossFit, learning to weigh and measure food, and what I wish I would have known 10+ years ago.

Our biggest takeaways for ya'll are as follows:

Fitness and nutrition are truly life-long journeys filled with setbacks, detours, victories, and defeats.

In order to learn what works for you, you've got to experiment with different training programs, nutrition protocols, etc.

Take your time. This is not a race. One year from now, when you've achieved your goal(s), you won't care how long it took you to develop the habits and adopt the behaviors that allow you to maintain those results for a lifetime.

Thank you for listening! We hope you enjoy the episode!

On this episode, Ash and I sit down to discuss our go-to orders at restaurants both when we're being conscious of quality/quantity of food and when we're straight-up indulging!

The purpose of the episode is simple: pull back the curtain and show ya'll that we truly live the lifestyle that we preach to our clients (sustainability, consistency, and balance).

We hope that you enjoy the episode, that it didn't make you too hungry, and that you'll tune back in next week!

On this episode, we dive into our nutrition. We pull back the curtains and reveal to ya'll exactly where we shop, what we eat, how we cook, and what we do to switch things up when we begin to feel burnout.

The goal of this episode was simple: show everyone that we practice what we preach. We talk the talk and walk the walk. We practice consistency, sustainability, and balance. We are realistic about our nutrition, as well as our expectations for our clients. Not everything needs to be grass-fed, free range, and/or organic. We do not need to make insta worthy meals. There are more important things to consider, like eating real, nutrient dense foods.

As mentioned in the episode, we really only utilize two recipes:

https://www.allrecipes.com/recipe/272428/dry-rub-air-fried-chicken-wings/

https://www.pressurecookrecipes.com/instant-pot-chili/

Enjoy!

On this episode, Ash and I sit down to discuss Reverse Dieting. Now, you may be asking, "What is Reverse Dieting?", and that is a valid question considering the fact that it sounds counterintuitive.

Reverse Dieting is a relatively new concept as it relates to nutrition, body composition, and overall health, and it is simply the process of slowly increasing caloric intake in a step-wise fashion. In theory, the small caloric surplus helps to restore circulating hormone levels, energy expenditure, and metabolic rate.

Now, as a disclaimer, there is limited anecdotal evidence to support Reverse Dieting and additional research must be conducted in order to establish efficacy and validity. However, the anecdotal evidence is promising, and we have witnessed incredible adaptations and results with our clients.

We hope you're able to follow our explanations and gain a better understanding of Reverse Dieting. Enjoy the episode!

On this episode, Ashley and I sit down to discuss why you rarely see us posting half naked pictures of ourselves training, flexing/posing, or any form of photography that promotes our physique.

We believe this is an extremely important message, and we hope that you enjoy the episode!

On this episode, Ash and I sit down to catch ya'll up on what has been happening the last 3-4 weeks as it relates to our personal lives, the wedding, and the brand, and more importantly, we discuss the rules/recommendations for returning to the gym.

Yes, we know! We can't believe it either! Quarantine is finally coming to an end and gyms are opening the doors. However, before you go bursting through the doors, strapping on the sleeves and belts, and going HAM on the workouts, there are a few things you need to consider. No one wants to be the guy/gal who hurts themselves during the first week back at the gym, right?

On this episode of Ballistic Performance Radio, Derrick sits down with Marcus Filly. Marcus is first and foremost a husband and father, but he is also the founder of Functional Bodybuilding, Revival Strength, and Revive Rx, and a six-time individual CrossFit Games Veteran.

Marcus and Derrick take a deep dive into his athletic background, fitness experience, introduction to CrossFit, Revival Strength/Functional Bodybuilding, and the "deeper" side of training.

We hope that you enjoy the episode!

This week, Derrick sits down with eight-time CrossFit Games Veteran, Spencer Hendel. Not only is Spencer a phenomenal CrossFit athlete, but he is also a husband (and soon to be father), long-time member of the CrossFit Level 1 and Level 2 Seminar Staff, part-owner of the HAM Plan, and Head Coach at Crossfit ONE Nation in Waltham, Massachusetts.

In this episode, Derrick and Spencer discuss a broad range of topics including: Spencer's athletic background, introduction to CrossFit, coaching experiences, fitness outside the walls of the gym, and the importance of relationships and being present in the moment.

We are very excited to share this episode with all of you and hope that you enjoy the conversation!

Yep, she's back!

After eight long weeks, Ash is back on the show! This week, Ashley and I sit down to discuss life at home during these strange and uncertain times. We discuss a broad spectrum of topics including: morning/evening routines, working from home, training, and nutrition. Overall, this episode is essentially a reflection of the past eight weeks and the lessons learned along the way.

Enjoy!

On this episode, Derrick sits down with Laura Ligos, MBA, RD, CSSD.

Laura, also known as the “Sassy Dietitian” is a food, fitness, and coffee loving woman who’s on a mission to share healthy and tasty recipes, debunk the bullshit, and cultivate a safe space for folks to learn, ask questions, and improve their relationship with food. Laura is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, CrossFit L2 Trainer, and to top it all off, she has her MBA! So, obviously, Laura has a wealth of knowledge and experience that we are incredibly excited to share with all of you.

Derrick and Laura discuss a variety of topics including: Laura's athletic background, formal education, experiences as a Registered Dietitian, the current state of the nutrition space, and what you can do to ensure that you're moving in the right direction.