Botox and Burpees

What happens as an athlete when your own body becomes its own worst enemy? In this raw and powerful conversation, CrossFit athlete Laura "Legit" Romanek @mcskins opens up about her journey with rheumatoid arthritis, a diagnosis that threatened to redefine everything about her athletic identity.

From waking up with a mysteriously swollen wrist on Open Quarterfinals day to navigating a complex web of medications, Laura shares the physical and emotional challenges of living with an unpredictable autoimmune disease. Her story reveals the frustrating paradox of an "invisible" illness – how someone can perform bar muscle-ups and heavy lifts one day, then struggle to open a door the next.

Laura's brutal honesty about her condition cuts through common misconceptions about chronic illness. She doesn't sugarcoat the reality of flare-ups. Yet her approach to living with RA challenges conventional wisdom about chronic disease management. Rather than completely overhauling her lifestyle or letting her diagnosis become her identity, she follows a philosophy of "do everything you can when you can do it."

The conversation delves into the complex relationship between stress and autoimmune disease, the grief of losing physical capacity, and the challenge of maintaining relationships when energy must be carefully rationed. Through it all, Laura's resilience shines through – not in a sanitized, inspirational way, but in her unflinching determination to remain herself despite everything her body throws at her.

Whether you're living with chronic illness, supporting someone who is, or simply interested in stories of human resilience, Laura's journey offers valuable perspective on what it means to adapt without surrendering your core identity. Subscribe now and join the conversation about strength in all its forms.

#AutoimmuneWarrior #RheumatoidArthritis #FitnessJourney #CrossFitLife #ChronicIllnessAwareness #AthleteLife #MentalHealthMatters #StrengthInStruggle #InspiringStories

Magnesium has become the one of the most popular supplements in the world, but does it deserve the hype? As both a physician with nearly three decades of experience and someone who's relied on magnesium to combat debilitating muscle cramps, host Sam Rhee looks at the science behind this popular mineral and his personal journey with the supplement.

Beginning with his experience during surgical internship and years later starting magnesium supplements himself, Sam takes a deep dive into magnesium's benefits and its possible effectiveness for muscle cramps, sleep, mood, exercise performance, heart health, and even blood sugar regulation. 

Practical tips on dosage, types, and potential side effects are discussed, emphasizing the importance of consulting healthcare providers before starting any new supplement. 

What's your experience with magnesium? Have you noticed benefits from supplementation? Share your thoughts and let us  know which supplement you'd like me to deep dive into next by DMing me on Instagram or commenting on our YouTube channel.

#MagnesiumSupplements #HealthAndWellness #SupplementStack #FitnessJourney #HealthyLiving #MuscleCramps #SleepBetter #HealthTips #NutritionalSupplements #BotoxAndBurpees #podcast

S05E105 Navigating High School and the College Admissions Journey with Nicholas Rhee

Ever wonder what it's really like to navigate the high-stakes world of college applications as a teenager today? In this family conversation, host Sam Rhee sits down with his 18-year-old son Nicholas to unpack the reality behind the high school experience and college admissions process.

Nicholas shares his journey from elementary school math programs to becoming a Duke University-bound senior, offering a refreshingly honest perspective on the challenges and triumphs along the way. The conversation delves into how early academic habits formed through programs like Kumon created a foundation for later success, despite the resistance most children naturally feel toward extra work. As Nicholas explains, these formative experiences made achievements feel "obtainable through enough practice and prep," establishing a growth mindset that served him well through high school.

The discussion tackles several universal struggles facing today's students – from managing screen time, to maintaining healthy sleep patterns during academically demanding periods. The discussion also explores the emotional dynamics of sibling relationships, and the importance of time management and study habits.

Perhaps most valuable is Nicholas's candid account of the emotional rollercoaster of college applications. After receiving a deferral from Duke during Early Decision, he shares how he maintained perspective during the agonizing months of waiting: "It's not like it's the end of the world... it just means things didn't go your way this one time." His advice to fellow students focuses on "de-polarizing" the process, applying to multiple schools, and remembering that no single admission decision defines your worth or potential.

Whether you're a parent supporting a teenager through this journey, a student in the midst of the process, or simply curious about how today's generation navigates these critical transitions, this conversation offers invaluable insights into maintaining balance during one of life's most stressful yet formative experiences.

#CollegeAdmissions #HighSchoolLife #StudentAdvice #CollegeBound #HighSchoolSenior #StudentVoices #CollegeJourney #EducationMatters #ParentingTeens #StudentExperience #HigherEducation #CollegePrep #ParentingTeens #CollegeApplication #BotoxAndBurpees #podcast

College admissions - the high-stakes game that dominates the lives of high school students and their families. In this episode, my guest is my spouse Susan Rhee @susanrhee as we unpack how our two children successfully navigated their way to Duke University, despite both facing deferrals in the early decision round.

Susan shares the rollercoaster of emotions we experienced as parents - from the crushing disappointment of initial deferrals to the eventual triumph of acceptance. Together, we candidly discuss the strategies that worked for our family: did it help when our kids did test prep early after freshman year? How important was developing consistent personal narratives through extracurriculars? We also discuss the importance of attending a school that provided individualized attention and leadership opportunities.

We also take a behind-the-scenes look at actual Duke applications. Through FERPA, our daughter obtained her college application review, revealing how admissions officers numerically score different aspects of applications and what factors truly matter in the selection process. This insider perspective demystifies how elite universities streamline the evaluation process of the thousands of qualified applicants they receive annually.

Beyond tactics, we explore the psychological dimensions of college admissions - how to support your child when they don't get into their dream school, why resilience matters more than acceptance letters, and the importance of having backup schools students genuinely love. The conversation serves as both practical guide and emotional support for families navigating this challenging journey.

Whether you're a parent of a high school student or someone fascinated by the complex world of elite college admissions, this episode offers honest insights about what works, what doesn't, and why the college your child attends is ultimately just the first paragraph of the foreword of their life story. Have you been through the college admissions process? We'd love to hear your experiences and strategies!

#CollegeAdmissions #DukeUniversity #CollegeBound #Parenting #EducationJourney #CollegeTips #HigherEducation #CollegePrep #ParentingTeens #CollegeApplication #BotoxAndBurpees #podcast

The way we've been taught to treat athletic injuries could be completely wrong. In this eye-opening conversation with certified athletic trainer Kayla Andrews @kay__wellness, we challenge the decades-old RICE protocol (rest, ice, compression, elevation) that has dominated injury management since 1978.

Kayla reveals why immediate, extensive icing might actually impede your body's natural healing processes and how complete rest can lead to longer recovery times and poorer outcomes. Instead, she introduces modern recovery frameworks like MEAT, PEACE, and LOVE that emphasize appropriate early movement, controlled loading, and allowing the inflammatory response to do its critical work in tissue repair.

What's particularly fascinating is how counterintuitive some of this advice feels. We've been conditioned to think that an injury means stopping all activity, icing constantly, and taking anti-inflammatories around the clock. Yet Kayla explains why this approach may be robbing our bodies of the signals and resources they need to heal properly. 

Through practical examples of ankle sprains, hamstring pulls, and shoulder injuries, we explore what "appropriate movement" really means - finding that sweet spot where discomfort is tolerable but movement is possible. Kayla also shares valuable insights about compression (never sleep with it!), the power of mindset in recovery, and why working your uninjured side can dramatically benefit your injured side.

Whether you're an athlete, coach, or someone who occasionally tweaks something at the gym, this conversation will transform how you approach injury management. Listen now to learn why "movement is medicine" and how you can take a more active, effective role in your own recovery process.

#BotoxAndBurpees @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Does yoga have a place in a CrossFit athlete's training regimen? In this eye-opening conversation with yoga instructor Kristen Fazio @kristenfazyoga, we explore the surprising synergy between these seemingly opposite disciplines.

Kristen, who brings an athletic approach to her yoga instruction, explains why mobility matters tremendously for CrossFit performance. Most athletes struggle with depth in squats, overhead positions, and various other foundational movements—not because they lack strength, but because they lack the necessary mobility in their joints. Through her years of teaching yoga to athletes, she's witnessed remarkable improvements in performance, recovery, and injury prevention.

The conversation reveals how yoga offers far more than just flexibility. We discuss how practicing balance poses develops crucial stabilizer muscles that protect joints during heavy lifts. We explore how controlled breathing techniques translate directly to maintaining composure during challenging workouts. And perhaps most surprisingly, we uncover how yoga's mindfulness aspects create mental resilience that carries from the mat to the competition floor.

"CrossFit training itself is not conducive to mobility," Fazio points out, highlighting why supplemental mobility work is essential for long-term athletic development. 
For those intimidated by yoga's spiritual reputation or concerned about "not being flexible enough," Fazio offers practical advice on getting started, finding the right style of yoga for your needs, and integrating it effectively into a strength-focused schedule. Whether you're looking to improve performance, recover better between workouts, or ensure longevity in your fitness journey, this conversation will transform how you think about complementary training.

Ready to roll out your mat? Listen now and discover why some of the most competitive CrossFit athletes are turning to yoga as their secret performance enhancer.

#YogaForAthletes #CrossFitYoga #MindBodyConnection #MobilityTraining #YogaCommunity #YogaAndFitness

#BotoxAndBurpees @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

The secretive world of Wall Street recruitment has always fascinated outsiders – but few understand just how early the talent pipeline begins. Host Sam Rhee chats with his daughter, Sasha Rhee, about her journey and experiences in securing a summer internship at an investment banking firm. Sasha, a sophomore at Duke University, walks us through the intensive networking process, the technical preparation, and the strategic self-marketing needed to stand out in a sea of qualified candidates.

She also compares investment banking with asset management, discusses the rigorous interview process, and emphasizes the value of genuine interest and soft skills. The episode highlights the importance of making early career decisions and the challenges that come with them, providing a detailed look into the competitive world of investment banking from the perspective of a young aspirant.

Most tellingly, Sasha reflects that the grueling process serves as its own filter: "If you don't like recruiting, you're not going to make it in banking."

Whether you're considering a career in finance, parenting a college student, or simply curious about how Wall Street shapes its next generation, this conversation offers valuable insights into an often opaque world where career trajectories are determined remarkably early. Subscribe now to hear more thought-provoking discussions at the intersection of career, family, and personal growth.

#InvestmentBanking #FinanceCareers #CollegeToCareer #FinanceInternship #CareerAdvice #BankingJobs #FinanceCommunity #WallStreetLife #CareerGoals #BotoxAndBurpees 

What happens when you miss your competitive goals despite giving your all? In the world of CrossFit, where success is measured in seconds and pounds, missing qualification cuts can feel devastating—especially when you made it the year before.

This raw, honest conversation with @crossfitbison athlete Kristen Torres @kristenan explores the emotional rollercoaster that follows disappointment in competitive fitness. We unpack the experience of watching leaderboard rankings drop from the top percentile to outside qualification as scores came in, the mental battle of deciding whether to redo workouts, and the surprising reactions when realizing dreams won't be fulfilled this season.

The CrossFit Open 2025 brought dramatic changes, cutting qualification percentages from 25% to just 2% for age groups, leaving many accomplished athletes on the outside looking in. We analyze each workout in detail—from the lung-burning burpee/lunge combinations to the technical gymnastics and heavy lifting challenges—examining where things went right and wrong in our execution.

Kristen shares powerful insights about finding balance between competitive drive and actually enjoying life, revealing her training schedule, recovery methods, and the mindset that allows her to find joy in every workout regardless of outcomes. Her approach to supporting friends who qualified instead of dwelling on personal disappointment offers a masterclass in sportsmanship and community values.

Whether you're a competitive athlete or someone who's faced setbacks in pursuit of important goals, this conversation will resonate deeply. How do you bounce back when your best isn't enough? How do you reframe disappointment into opportunity? Join us for this candid exploration of resilience in the face of missed goals and discover why the journey matters more than the destination.

#BotoxAndBurpees @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Would you like to live 10, 15, or even 20 years longer just by taking a weekly pill? Join us as we dive into the buzzworthy world of rapamycin, a drug lauded by researchers as potentially the most powerful anti-aging treatment ever discovered. 

Dr. Rhee shares his personal journey of considering rapamycin, offering an in-depth look at its history, how it works by inhibiting the mTOR pathway, and its promising results in extending lifespan in lab animals. Beyond just living longer, these animals stayed healthier, showing delays in age-related diseases including cancer. He also discusses the current evidence in human studies, potential benefits, and noteworthy side effects like mouth sores and metabolic changes. 

Addressing the risks and practicalities of dosing, prescribing, and costs, Dr. Rhee reflects on why he is rapamycin-curious and the steps he might take if he began using it. 

Whether you're new to the topic or deeply curious about longevity science, this episode provides a comprehensive overview of rapamycin's potential to help us stay youthful longer. 

#Longevity #AntiAging #Rapamycin #HealthAndWellness #Biohacking #HealthyLiving #FitnessJourney #AgingGracefully #HealthyLifestyle #CrossFitLife #BotoxAndBurpees #health #movement

Join host Sam Rhee on this episode as he explores the surprising empathy skills of AI chatbots and what we can learn from them to become better listeners. Drawing from Jamil Zaki's insights, we discuss how chatbots like ChatGPT often outperform humans in making people feel heard and understood. 

He explains how chatbots avoid common human mistakes by focusing on the other person, validating their feelings, and asking follow-up questions, rather than jumping to solutions or sharing personal anecdotes. 

Sam also highlights the practical applications of these skills in both personal and professional settings, while acknowledging the limitations of AI empathy. Tune in for valuable tips on how to enhance your listening skills and create more meaningful connections.

#BotoxAndBurpees #health #movement #fitness #chatbots #empathy #AI #psychology #selfimprovement #mindfulness #compassion #active listening #humanconnection #listeningskills #emotionalsupport #professionaldevelopment