🤙🏼 Weekly Newsletter & the Chase Club

We’re answering listener questions about training strategies for military fitness tests, maintaining muscle during recovery from surgeries, supporting friends through depression, balancing creative pursuits with fitness routines, and nutrition tips for refueling between competition events.

00:00 Introduction and Episode Overview

02:38 Question 1: Training for a Selection Course

08:33 Question 2: Maintaining Muscle During Recovery

13:31 Thanks to our Sponsors: OneSkin & LMNT

15:49 Question 3: Supporting a Friend with Depression

26:27 Question 4: Balancing Creative Pursuits and Workouts

28:51 Question 5: Nutrition Tips for Competition Day

32:27 Conclusion and How to Submit Questions

THANKS TO OUR SPONSORS

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ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

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Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

❤️ Weekly Newsletter & the Chase Club

We answer a listener's question on how society can collectively pursue better health.

We delve into the sickness-wellness-fitness continuum popularized by CrossFit, discuss the importance of bravery, and explore schools' role in creating a healthier world.

We also examine the significant impact of big food, big soda, and big pharma on public health and consider how individual efforts and systemic changes can help move people from sickness to wellness and, ultimately, to fitness.

00:00 Introduction and Overview

01:43 Listener Question: Defining Acceptable Health

03:44 The Sickness-Wellness-Fitness Continuum

04:44 Fitness Metrics and Behaviors

06:59 Nutrition and Lifestyle Mapping

10:48 Challenges in Achieving Wellness

16:36 Thanks to our Sponsors: Lumen & Bespoke Post

19:44 The Need for Bravery

21:17 The Role of Education and Policy

THANKS TO OUR SPONSORS

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🔗 Discover an incredible monthly subscription that brings you curated boxes filled with high-quality products from small, up-and-coming brands, offering discounts of up to 30% off. Snag a free Mystery Gift with your first shipment when you sign up and use the code EXCELLENCE.

ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

❤️ Weekly Newsletter & Premium Subscription

We’re talking about five characteristics of high performers, exploring concepts such as having a ridiculous work ethic, staying accountable, prioritizing what's important now, taking ownership, and initiating above and beyond expectations.

We share insights and anecdotes from renowned high achievers, including athletes and business leaders, to illustrate how these traits drive exceptional performance and success.

00:00 Introduction and Welcome

00:28 Overview of High Performers' Habits

01:37 Defining High Performers

01:58 Ridiculous Work Ethic

10:42 Accountability and Self-Management

15:44 Thanks to our Sponsors: DUER & Shopify

18:06 Prioritizing the Most Important Task

25:08 Taking Ownership of Your Actions

31:56 The Little Brother Story: Going Above and Beyond

THANKS TO OUR SPONSORS

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ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

❤️ Weekly Newsletter & the Chase Club

We're talking about the simplest yet most powerful recipe for success: showing up and not complaining.

We discuss how being present and maintaining a positive mindset can significantly impact various aspects of life, from fitness and relationships to professional endeavors.

00:00 Welcome to Chasing Excellence

01:06 Join the Chase Club and Book Club Updates

02:01 Moments of Joy: Running and Rucking

05:30 Thanks to our Sponsors: OneSkin, Notion, & LMNT

08:27 The Power of Showing Up and Not Complaining

16:35 Real-Life Application: CompTrain Rebuilding Journey

19:47 The Importance of Mindset in Achieving Success

26:21 Hope and the Reticular Activation System

THANKS TO OUR SPONSORS

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🔗 Experience the refreshing taste of LMNT’s zero-sugar electrolyte formulation in a 16oz can of sparkling water with amazing flavors like Citrus Salt, Watermelon Salt, Grapefruit Salt, and Black Cherry Lime. Stay hydrated and energized with essential electrolytes and only five calories per can. Available exclusively to LMNT Insiders.

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ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

🤙🏼 Weekly Newsletter & the Chase Club

We’re taking listener questions that revolve around helping kids with fitness, sports, and training.

Topics include the best activities for improving strength and movement patterns, the right approach to balancing sports participation for young athletes, the importance of focusing on fun and inclusion in youth sports, effective training methods, and how to appropriately introduce weights to kids.

TIMESTAMPS:

00:00 Introduction and Episode Overview

00:29 Listener Questions Introduction

02:45 Question 1: Balancing Training and Variety for Kids

05:41 Question 2: Prioritizing Inclusivity in Youth Sports

12:21 Question 3: Pre-Season Training for Young Athletes

17:12 Thanks to our Sponsors: Momentous & the Defender 110

19:45 Question 4: Introducing Weights to Young Athletes

24:13 Question 5: CrossFit for Younger Teens

27:04 Question 6: Strength Training Focus for Teen Athletes

THANKS TO OUR SPONSORS

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ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

❤️ Weekly Newsletter & Chase Club Subscription

We delve into one of our favorite discussions: the 100 Words of Health, inspired by CrossFit's 100 Words of Fitness.

Our conversation explores the principles behind these words, emphasizing the importance of environment, intentionality, passion, challenges, and various health factors like nutrition, sleep, and connections.

We discuss the significance of recognizing health as a mix of choices and luck while focusing on what can be controlled.

We also highlight the pitfalls of fixating on single health metrics, the influence of environment and social media, the impact of stress, and the importance of treating oneself with care and respect.

TIMESTAMPS:

00:00 Welcome to Chasing Excellence 00:34 Revisiting the Hundred Words of Health 01:30 Listener Questions and Premium Membership Updates 03:23 Introduction to the Hundred Words of Health 03:30 Defining Health Beyond the Absence of Disease 06:48 Creating a Healthy Environment 15:21 The Importance of Intentionality 21:13 Chasing Your Passion for Better Health 28:23 Seeking Challenges and Serving Others 32:21 Choosing Challenges Intentionally 33:08 Marrying Passion with Purpose 33:56 Respect Your Breath 35:53 Thanks to Our Sponsors: Hatch & OneSkin 38:44 Control Your Attention 44:08 Spending Time Outside 45:45 Choices and Luck in Health 51:31 Avoid Defining Health by a Single Number 53:40 Avoid Fads and Gurus 01:00:09 Treat Yourself Like Someone Who Matters 01:02:32 Conclusion and Thank You

THANKS TO OUR SPONSORS

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🔗 OneSkin offers world-class skin products backed by extensive scientific research, focusing on treating the root cause of aging with a peptide that has been proven to reduce the number of senescent cells, providing scientifically proven care for your skin. Save with the code EXCELLENCE.

ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

👋 Weekly Newsletter & Premium Subscription

We dive into listener questions about the five factors of health, focusing on the MOVE category.

We discuss improving muscle-ups, taking precautions against rhabdomyolysis, optimizing workouts in small CrossFit gyms, and prioritizing strength training as we age.

TIMESTAMPS: 00:00 Introduction and Welcome 02:00 Question 1: Tips for Chest to Bar Pull-Ups and Muscle-Ups 06:47 Question 2: Dealing with Rhabdo and Rebuilding Confidence 13:52 Thanks to our Sponsors: Cozy Earth & Bon Charge 17:41 Question 3: Effective Workouts in Limited Gym Space 21:36 Question 4: CrossFit and Strength Training for Older Adults 24:40 Conclusion and Farewell

THANKS TO OUR SPONSORS

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ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

We’re revisiting a past discussion that focused on the basics of simplifying nutrition.

We explore the two primary considerations for creating a nutrition plan: understanding personal goals and determining one's eating style.

We discuss three essential buckets of nutrition—quality, quantity, and macronutrient balance—and how they align with different health and performance objectives.

00:00 Introduction and Episode Overview

02:29 Recommendation: Celebrating Your Wins

06:58 Thanks to our sponsors: The Defender & Washington Post

09:32 Starting the Nutrition Conversation

24:20 The Importance of Crunchy Foods

25:22 Tracking and Measuring Nutrition

26:12 Personal Nutrition Routine

28:47 Summer vs. Winter Diet

31:15 The Power of Food Choices

36:44 Simplifying Nutrition

42:00 Conclusion and Farewell

❤️ Weekly Newsletter & Premium Subscription

THANKS TO OUR SPONSORS

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🔗 Get reliable and in-depth news coverage on health, wellness, and current events, with the option to listen to articles, from the trusted journalists at the Washington Post. Get 80% off their usual subscription price.

ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Monday & Friday.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

We’re exploring how to train alone effectively by breaking down four key elements: self-discipline, necessary equipment, having a structured plan, and moving with proper technique.

00:00 Introduction and Welcome

01:02 Listener Shoutouts

02:38 Topic Introduction: Training Alone Effectively

04:16 Key 1: Self-Discipline

11:15 Key 2: Necessary Equipment

19:15 Barbells vs. Dumbbells: Finding the Sweet Spot

20:08 Strength Training: Maximizing Variety and Gains

21:59 Conditioning and Consistency: The Key to Success

22:46 Thanks to our Sponsors: LMNT & DUER

25:18 Key 3: The Training Plan

32:24 Balancing Enjoyment and Discipline in Workouts

34:43 Key 4: Technique and Intensity

39:18 Final Thoughts: Environment and Community

❤️ Weekly Newsletter & Premium Subscription

THANKS TO OUR SPONSORS

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🔗 Introducing LMNT’s bold, zero-sugar electrolyte drink in a convenient 16-ounce can, loaded with electrolytes and available in various flavors, perfect for health seekers looking to support their health across a broad spectrum of occasions. Get yours today!

ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Tuesdays & Fridays.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.

We’re revisiting a conversation from March 2023 about the ten pillars of trusting the process.

These pillars, originally created for elite athletes, are just as applicable to anyone pursuing meaningful goals.

We explore each pillar in depth, covering topics like defining success for ourselves, maintaining perspective, maximizing our time, and cultivating curiosity.

❤️ Weekly Newsletter & Premium Subscription

THANKS TO OUR SPONSORS

🔗 OneSkin offers a scientifically proven skincare solution targeting the root causes of aging, improving skin health, and diminishing visible signs of aging with gentle, effective topical supplements free from harmful chemicals, designed by an all-woman team of scientists. Use code EXCELLENCE to save $.

🔗 Lumen is a handheld device that measures your metabolism through your breath, providing personalized nutrition advice and guidance to improve your overall health, including weight management, energy levels, fitness results, and sleep quality.

ABOUT THE SHOW

We answer listener questions about health, fitness, fulfillment, and what it takes to chase what truly matters. New episodes on Monday & Friday.

ABOUT US

📍 Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CompTrain. Find him on Instagram.

📍 Patrick Cummings is a long-time CrossFitter, writer, and podcaster. Find him on Instagram.

[[]---[]]

Chasing Excellence is an audience-supported project. To go deeper & to help us do even more, consider:

· Subscribing to our newsletter to get our free posts and upgrading to our Chase Club to receive exclusive content.

· Grabbing one of our books: Chasing Excellence, Unlocking Potential, or The ABCs of Being Happy & Healthy.

· Supporting one of our fantastic show sponsors.