A little solo episode for this week. I go into living your values and how I check myself when things are out of whack. If you've been listening for a while, you know I'm not really into motivation. Instead, I rely on being objective with my values and goals. When things aren't aligning, it's important to check yourself.

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Ellia Miller joins the show this week to talk about preparing to compete at the Syndicate Crown in Knoxville, Tennessee in two weeks. 

Last year, Ellia moved to Kansas with the intention of making the CrossFit Games. She had about 100 spots on the leaderboard to make up to get to a semifinal, so it wasn’t necessarily on her radar this year. 

On the show, Ellia talked about how her goals have shifted since moving, always giving your best effort regardless of the event, appreciating how far you’ve come, and much more!

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This week, Dana is back on the podcast to talk about living for experiences, turning hobbies into income, and managing your goals. It's always a fun time to have deep conversations with your partner. Hope you guys enjoy!

If you want to support this podcast, feel free to DM me on Instagram for a Better Than Yesterday Refocus Band or use the code BTY10 at Richmond Weightlifting to save money on wrist wraps.

Siera Zach joins the show this week to talk about her 6 for 6 performance at the Arnold Classic. Coming off a bomb out at AO Finals, Siera hit some major competition PRs and has been having big breakthroughs in training.

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Paige Henry joins the show to talk about her 2022 CrossFit season. Two injuries forced her to ultimately pull out of the quarterfinals after the first two workouts. 

On the show, Paige talked about how she’s mentally overcoming her season being ended by injuries, having a solid support system, being dedicated to your goals when things get hard, her nutrition business, and much more! 

Paige’s Instagram | Nutrition Website

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This week, we’re diving into 5 misconceptions about getting healthy. Whether you’re just getting started on your fitness journey or you’ve been in the game for a long time, I think this episode has something for you. Hopefully we can continue the conversation around health for many years to come.

Atomic Habits

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On today's episode, we're doing a deep dive on weight cutting for weightlifting. Manipulating body weight can be an amazing tool in weightlifting, but if not done properly, can really mess with your performance. 

Topics include:

Should you train heavier than your weight class?

How far in advance should you start cutting?

How much is too much to lose?

Meet day Nutrition

And so much more.

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Callista Lang is a CrossFit Athlete currently training in Long Island, NY. She just secured a spot in the Semifinals of the CrossFit Games season.


At the time of the interview, she was coming off a top 100th placement in the worldwide open. If you are a fan of CrossFit and are just hearing about Callista, I would be on the lookout for her to be a household name in the next year or two.


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Jordyn Bush is a 76kg weightlifter who competes for Philadelphia Barbell Club. 

On the show, we get into Jordyn’s journey into weightlifting, how failure can be a great teacher, and her future plans in the sport! 

Jordyn’s Instagram

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This week, Dana and I broke down all things Arnold Classic. It was her first time competing at a national meet, so she was able to provide some insight on the differences between local meets and AO1. With over 1,900 lifters competing, there was every level of athlete. First timers to Olympians.

On the episode, we dove into everything from the weigh in process, warm-ups, and of course the 6 lifts on the platform. Being on a national platform is a lot different than your local meet at a CrossFit gym. When you are in new environments that are stressful, one of the most important things you can do is to keep your routine as normal as possible. The meet isn’t the time to try new foods or a different warm-up you saw on Instagram.

This was a big meet for me as well because I finally got the motivation back that I’ve been missing the last couple months. Even when you don’t hit the total you want, you can still learn a lot from each meet.

Whether you’ve done a bunch of meets or your first one is coming up, I hope you’re able to take something away from this one and crush some weights out on the platform. 

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