What does it take to help someone realize they’re capable of more?

In this episode, Chris sits down with Jeff Fisher—a high school teacher, CrossFit Level 3 coach, father, and the founder of CrossFit Camden Frontier, a nonprofit CrossFit affiliate at Camden-Frontier High School.

Jeff shares the experiences that led him into teaching, his own unlikely introduction to CrossFit, and how a small summer fitness program eventually grew into a fully equipped CrossFit affiliate for students. But this conversation goes far beyond workouts.

Chris and Jeff talk about the connection between teaching and coaching, why people need opportunities to experience success, the importance of community, and what happens when we become afraid of doing difficult things. They also explore one of Jeff’s biggest frustrations: seeing untapped potential in people who don’t yet recognize what they’re capable of.

From the classroom to the gym to parenting, this episode is ultimately about challenging people, supporting them through failure, and helping them discover what might be waiting on the other side of doing something hard.

If you’re a parent, teacher, coach, athlete—or simply someone who wonders if you have more potential than you’re currently using—this conversation is for you.

Chapters

00:00 Introduction and overview of teaching and coaching journey

01:49 Early influences: teachers who inspired goals and resilience

04:11 Travel and storytelling: opening eyes to the world

06:06 Balancing enthusiasm and professionalism in teaching

08:04 The legacy of teaching and the importance of making connections

10:01 Engaging students with history and making it relevant

11:55 The impact of storytelling and real-world experiences

14:02 Building a CrossFit gym from scratch with community support

16:00 The evolution of coaching and the importance of communication

17:57 Encouraging hard work and overcoming fear in fitness

20:08 The significance of community in sustaining motivation

22:10 Balancing teaching, coaching, and personal life

24:08 The importance of persistence and purpose in long-term impact

26:04 Reflections on legacy, potential, and continuous growth

28:00 Advice for aspiring teachers and coaches

29:59 Closing thoughts: the power of resilience and community

Where to find Jeff Fisher:

Instagram: @crossfitcamdenfrontier

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

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10,000 steps. 100 grams of protein. A certain number on the scale. A lower pain score.

We love numbers because they give us something concrete to measure—but what happens when hitting the number becomes more important than the reason we started tracking it in the first place?

In this episode, Chris explains why metrics like step count, protein intake, body weight, pain levels, strength, and range of motion can be useful tools—but they shouldn’t become the ultimate goal.

Instead of obsessing over arbitrary numbers, we need to ask a more important question: What are we actually trying to accomplish?

Whether you want to run a 5K, play pickleball, get back to golf, exercise without fear, or simply live a more active life, the numbers should help move you toward something that actually improves your quality of life.

The metrics are a means to an end. They are not the end themselves.

Chapters

00:36 — Metrics Are Not the Mission

01:22 — Why We Measure Everything

01:41 — When Metrics Become Criteria for Success

02:39 — The Problem With Obsessing Over Protein

04:15 — When Hitting Your Protein Goal Changes Nothing

04:54 — Step Counts Don’t Automatically Improve Your Life

05:39 — When Rehab Metrics Miss the Real Problem

06:58 — The Risks of Chasing Pain Relief Alone

07:25 — Numbers Can Lead to Discouragement

07:43 — Why Some Fitness Standards Are Arbitrary

08:37 — Set Meaningful Goals, Not Just Numbers

09:30 — Move From Measurements to Activity Goals

10:04 — Backplanning From the Life You Want

11:52 — Protein, Exercise, and the Right Level of Focus

13:20 — Why Fitness Trends Keep Changing

14:39 — Metrics Are a Means to an End

15:10 — When Specific Numbers Really Matter

16:11 — Improve Your Life Before the Pain Is Gone

16:41 — Don’t Hyperfocus on the Little Numbers

16:59 — The Real Goal: Make Your Life Better

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

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Making a big change doesn’t usually fail because you aren’t motivated enough. Sometimes, the problem is that you’re trying too hard, too fast.

In this episode of the Build Beyond Podcast, Chris explains why intensity may be one of the least important things to focus on when you’re starting a new fitness, nutrition, rehab, or lifestyle change.

Instead, he breaks down three factors that matter more: frequency, volume, and consistency.

You’ll learn why going “all in” often leads to burnout, why a few months of progress can feel frustrating when you’re trying to reverse years of habits, and how taking a longer-term approach can help you build the skills, confidence, and physical capacity necessary to create lasting change.

If you’ve ever started strong, fallen off, and wondered whether you’re just “not the kind of person” who can make a change, this episode is for you.

Chapters

00:00 — Why Big Changes Feel So Difficult

00:30 — Simple Solutions Require Long-Term Effort

00:59 — How Self-Doubt Creeps In

01:29 — A Real-World Example of Delayed Results

02:14 — Ten Years Down the Path

02:43 — The Math Behind Sustainable Progress

03:44 — Why Change Takes Time

04:19 — From Pain Management to Bigger Goals

05:36 — The Ripple Effects of Better Sleep and Activity

06:31 — Turning Around Takes Patience

07:03 — The Biggest Mistake: Focusing on Intensity

08:09 — Why Going Too Hard Leads to Burnout

08:48 — The Three Keys: Frequency, Volume, and Consistency

09:17 — Frequency: Practice More Often in Smaller Chunks

09:46 — The Juggling Example

11:03 — Consistency Over the Long Term

12:01 — Building a Sustainable Running Routine

12:36 — How Consistency Builds Skill and Confidence

13:31 — Managing Intensity to Reduce Injury Risk

14:11 — The Core Summary: Tone Down the Intensity

15:05 — When to Add Intensity

15:35 — Why Coaching and Planning Matter

16:11 — The Method Behind High Achievement

16:44 — Closing Thoughts

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: EXH7QTOYMZYXMPME

Pain and injury can be frustrating—but often, the biggest fear isn’t the pain itself. It’s what the pain might take away from you.

In this episode of the Build Beyond Podcast, Chris breaks down five of the biggest fears people have when they’re struggling with pain, injury, or their health—from worrying that something is seriously wrong to wondering whether they’ll ever be able to get back to the activities they love.

He also explores what people actually want from healthcare: individualized plans, clear explanations, confidence instead of fear, meaningful goals, accountability, and a path back to real life—not just temporary symptom relief.

Most importantly, this episode challenges the idea that you have to wait until you’re completely pain-free before you start living again.

Your goal shouldn’t simply be to feel better. It should be to get back to doing the things that make your life yours.

Chapters

00:00 - Opening the episode for people who feel stuck in pain or recovery

04:42 - Why patients’ fears matter more than provider autopilot

07:10 - The five biggest fears patients bring into care

07:56 - Fear of losing the life they love

08:20 - Fear that something seriously wrong is happening

09:04 - Fear of making the injury worse

09:28 - Fear that nobody actually knows how to help

10:04 - Why patients have to guess between providers

10:33 - What traditional chiropractic often looks like from the patient side

11:41 - Why many PT plans feel cookie-cutter and limited

12:39 - Why primary care often defaults to rest, imaging, or medication

14:05 - What shoe stores and mattress stores reveal about biased advice

15:26 - What patients want versus what they hate in care

16:09 - Why people reject cookie-cutter rehab plans

16:53 - Why time, listening, and clarity change the experience

17:54 - Why patients want confidence, autonomy, and a path forward

18:21 - Why staying active beats simply being told to rest

18:45 - Why active participation matters more than passive treatment

19:34 - Why rehab must prepare people for real-world demands

20:04 - Why recovery has to go beyond activities of daily living

20:49 - Why individualized progression matters more than rigid timelines

21:37 - Why connection, accountability, and follow-through improve outcomes

22:42 - Why age is not the main barrier to returning to activity

23:33 - The frustration of insurance, billing, and unclear costs

25:11 - Why symptom improvement alone is not the real goal

26:19 - Focusing on function instead of just pain, numbness, or tingling

26:46 - The cost of waiting for perfect symptom relief

27:17 - Getting back to valued activity while continuing to improve

27:53 - Why “pain-free” is not always the standard of success

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: 9CFRLRMDUXXNBX1O, MKDCGGZJJQLS6TX1

In this episode of the Build Beyond Podcast, Chris uses an unlikely source—The Princess Bride—to explain one of the most important principles of effective rehab: the dose makes the medicine.

Rehab shouldn't be painful for the sake of being painful, but it also shouldn't stay comfortable forever. To build strength, improve capacity, and become less sensitive to movement, your body needs to be progressively exposed to greater levels of stress.

Chris breaks down why some rehab programs start well but ultimately fall short, how gradually increasing the "dose" of exercise can prepare your body for the unpredictable demands of real life and sport, and why a little discomfort can sometimes be an important part of getting better.

If you've tried rehab before and felt like it didn't work—or you're currently dealing with pain that just won't go away—this episode may help you understand what could be missing.

Chapters

0:05 — Intro and The Princess Bride analogy

0:35 — Introducing the movie clip

1:20 — Rehab needs to be uncomfortable

2:11 — Stress, stimulus, and adaptation

3:06 — Setting up the clip

7:28 — “The analogy should be obvious”

7:39 — Applying the analogy to rehab and pain

8:06 — Initial pain-calming phase

8:34 — Microdosing stress to build tolerance

9:30 — Returning to activity and higher demands

10:17 — Why progressive dosing matters

10:45 — Rehab and pain management without progress

11:09 — Where rehab often fails

12:08 — Progressive stress leads to adaptation

12:38 — Closing thoughts and outro

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: GLHNMI0AY0FYSX48

In this episode of the Build Beyond Podcast, Chris explores a simple but powerful truth: you don't get to choose between hard and easy—you only get to choose your hard.

Whether you're recovering from an injury, trying to lose weight, improving your fitness, or building healthier habits, every worthwhile goal requires consistent effort. Avoiding today's challenges doesn't eliminate hardship—it often creates even greater challenges down the road.

Chris explains how small, intentional choices can create powerful ripple effects across your health. Improving one area—like walking more, sleeping better, or eating more nutritious foods—often leads to better energy, improved recovery, enhanced mental well-being, and greater motivation to keep moving forward.

If you've ever struggled to stay consistent with your rehab plan, fitness goals, or healthy habits, this episode will help you reframe the way you think about difficult choices and inspire you to choose the hard that leads to the life you truly want.

Chapters

00:00 Introduction: Why Hard Things Matter

02:10 The Hard Truth About Health and Lifestyle

03:08 The Consequences of Avoiding Hard Choices

04:39 Choosing Hard to Prevent Greater Hardships

06:21 The Role of Consistency and Learning from Failure

09:16 Making Better Choices for a Resilient Life

11:37 Budgeting as a Hard but Necessary Choice

12:35 Encouragement to Embrace the Hard Path

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: L17N8BDXCWT8XSLU

In this episode of the Build Beyond Podcast, Chris sits down with longtime CrossFit coach and gym owner Alicia Galloway to talk about what it really takes to build strength, confidence, and consistency over a lifetime.

Alicia shares her journey from feeling intimidated by group fitness to becoming a coach and helping build a CrossFit community that has been going strong since 2009. The conversation explores why so many people feel like they need to “get in shape” before joining a gym, how great coaching helps people overcome those fears, and why community can keep you moving when motivation disappears.

Chris and Alicia also discuss fitness from a woman’s perspective—including body image, changing expectations, nutrition, recovery, hormones, and how training evolves from your 20s into your 40s and beyond.

Most importantly, they talk about learning to appreciate what your body can do, making adjustments as life changes, and continuing to show up even when you don’t feel motivated.

If you’ve ever felt intimidated by the gym, frustrated with your progress, or wondered how to make fitness something you can sustain for years, this conversation is for you.

Chapters

00:05 — How CrossFit started

02:50 — Overcoming the fear of group fitness

05:06 — Growing the gym and becoming a coach

06:45 — Building a long-lasting CrossFit community

14:29 — What great coaching looks like

20:20 — The challenge of coaching a full class

27:25 — Common fears for new members

33:11 — Helping people stay consistent through setbacks

37:33 — Training when motivation disappears

46:11 — Opening the gym for anytime access

56:52 — Managing large classes and gym logistics

60:02 — Coaching beginners without overwhelming them

64:59 — Finding the balance between safety and progress

69:58 — Training around pain and injuries

75:36 — Leading by example for family and members

81:45 — Breaking unhealthy habits across generations

87:25 — Fitness, mental health, and community support

90:20 — Managing expectations and embracing the process

93:09 — Pain as a signal to make a change

96:20 — Recovery, nutrition, sleep, and consistency

103:25 — Gratitude and realistic progress

108:03 — Making change easier with community

111:58 — Closing conversation

Where to find Alicia Galloway:

CrossFitTimoro.com

Instagram: @cftimoro

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: YLVNJJKMKMH6FICI

No plan is perfect—and that's exactly the point.

Whether you're trying to lose weight, recover from an injury, manage pain, or build healthier habits, setbacks are inevitable. The difference between long-term success and giving up isn't avoiding obstacles—it's knowing how to respond when they happen.

In this episode, Chris explains why "falling off track" should be part of every plan, how to distinguish legitimate reasons from common excuses, and why being honest with yourself is essential for lasting progress. Drawing on lessons from the Marine Corps, he introduces the concept of the After Action Report—a simple framework for learning from mistakes, improving your plan, and getting back on track faster.

If you've ever felt like one bad day turned into a bad week—or a bad month—this episode will give you practical tools to break that cycle and keep moving forward.

In this episode, you'll learn:

• Why setbacks are a normal part of any meaningful goal.

• How to tell the difference between a legitimate reason and an excuse.

• The danger of rationalizing poor decisions.

• How to use an After Action Report to learn from mistakes and improve your plan.

• Why every setback is an opportunity to grow rather than a reason to quit.

Remember: You don't lose—you either win or you learn.

Chapters

00:00 Introduction: Handling setbacks and why it matters

02:02 Legitimate reasons vs. excuses: examples and distinctions

03:55 Using after action reports for self-assessment and improvement

06:15 Mini after action reports: a practical tool for resilience

07:12 The mindset: win or learn, and falling off as part of the plan

07:44 Conclusion: take ownership and keep moving forward

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: JUFFQ4X1WD6LC0R4

Pregnancy and childbirth change the body—but many women are told that leaking urine, pelvic pain, or difficulty returning to exercise is simply "part of being a mom." Is that really true?

In this episode, Chris sits down with Dr. Michelle Carlstedt, PT, DPT, a Doctor of Physical Therapy specializing in pelvic floor rehabilitation, to discuss what pelvic floor physical therapy actually is, who it can help, and why more women should know it's an option.

Together, they explore common postpartum concerns, the myths surrounding pelvic floor therapy, why Kegels aren't always the answer, and how individualized rehabilitation can help women confidently return to running, lifting, CrossFit, and the activities they love. They also discuss the importance of addressing the whole person—from sleep and nutrition to stress and movement—and why recovery after pregnancy looks different for everyone.

Whether you're pregnant, postpartum, or years removed from childbirth, this conversation offers practical insights and hope for anyone looking to better understand pelvic health and recovery.

Disclaimer: Pelvic floor physical therapy is outside the scope of Dr. Chris Netley's practice. This episode is intended to educate listeners about the specialty and the potential benefits of working with a qualified pelvic floor physical therapist, such as Dr. Michelle Carlstedt, PT, DPT.

Chapters

00:00 Introduction to pelvic floor physical therapy and its misconceptions

03:57 Common postpartum issues and how pelvic PT can help

10:00 The process of pelvic PT and what patients can expect

20:09 Systemic barriers and the need for better integration in healthcare

30:12 Success stories and the potential for full recovery

39:52 The importance of personalized, goal-oriented care

50:06 How to find and choose a pelvic floor physical therapist

01:00:09 Closing thoughts: Pelvic PT as a vital part of women's health

Where to find Dr. Michelle Carlstedt PT, DPT:

VersatileFitnessPT.com

Instagram: @versatilefitnesspt

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

Music licensed through Soundstripe.

Code: BOJ63GFRLL3BOFW6

Low back pain affects nearly everyone at some point—but what should you actually do when it strikes?

In this episode, I share my own experience with recurring low back pain and walk you through exactly how I manage those painful flare-ups. You'll learn why I prioritize movement over bed rest, how walking and simple exercises help me recover, the triggers I've identified over the years, and why I don't automatically seek chiropractic adjustments when my back "goes out."

We also discuss common myths about low back pain, why imaging doesn't always provide the answers people expect, and how maintaining a positive mindset and staying physically active can make a huge difference in recovery.

Whether you're dealing with low back pain right now or want to be prepared for the future, this episode is packed with practical, evidence-informed strategies you can start using today.

Chapters

00:00 Introduction to Low Back Pain and Personal Experience

01:02 Description of the Pain and Its Impact

02:05 Statistics and General Information on Low Back Pain

03:04 The Feeling of Spasms and Managing Pain Levels

04:29 Sleep Difficulties and Morning Pain

05:23 Expected Duration of Low Back Pain Episodes

06:51 Preparation and Morning Routine to Manage Pain

07:47 The Importance of Movement and Small Wins

08:45 Health Risks of Reduced Physical Activity

09:44 Daily Mobility Practices and Stretching

10:41 Expanding the Pain 'Box' with Movement

11:11 Psychological Aspects and Maintaining a Positive Attitude

12:28 Key Strategies: Keep Moving and Stay Positive

13:28 Triggers of Low Back Pain and How to Avoid Them

15:26 Early Signs and Managing Stiffness

16:20 Proactive Measures and Lifestyle Factors

17:19 My Views on Chiropractic Adjustments

18:17 Myth Busting: Spinal Alignment and Adjustments

19:42 When to Seek Emergency Medical Care

20:00 Empowering Yourself with Knowledge and Control

20:31 Closing Remarks and Resources

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC