Episode Airs On: 5/16/20 @ 5:00 AM

Notes for Episode: ---- 0:38 Introduction of guest Austin Spencer 1:25 How Austin merged into the sport of CrossFit 2:40 How Austin merged into becoming a coach 4:28 How Misfit Athletics came to be and how it has shaped Austin as an athlete/coach 5:50 Austin speaks about how well put together CrossFit is 6:25 Austin tells story of competing individually 7:41 Austin speaks about his biggest differences competitively after change from regionals to sanctionals 11:02 How Austin keeps his Misfit Athletics athletes adaptable 12:13 Austin speaks about his personal training 14:32 Most difficult challenges Austin had to overcome and learn from coming into CrossFit ONE MINUTE-- 15:20-16:20 Austin explains how mental toughness is one of the most challenging things he's had to battle with 16:27 BREAK 17:44 Austin speaks about what he focuses on mindset-wise 18:55 Sleep is important! 20:20 What drives Austin to continue to want to be active in CrossFit 21:20 Austin talks about how his training team keeps him motivated 23:20 Athletes nowadays are focused on reaching the ultimate level 24:30 Austin talks about how having fun with it makes it all worthwhile 25:05 Make sure your buckets of life are well-balanced! 26:32 Austin talks about training with his Caroline daily and his nutrition compared to her's 28:08 Austin speaks on being competitive with his Caroline while training 30:00 Being able to cheer on your spouse during training is something special that not a lot of people get to experience! 30:50 Austin talks about how special it is getting to watch Caroline compete 31:55 What else we can expect to see Austin compete in 33:40 Austin talks about excitement for ATLAS Games! 15 SECONDS-- 34:21-34:36 Austin's advice for athletes is to have people around you that keep you motivated 35:07 CONCLUDING THOUGHTS

Editing Notes for Episode: ------- NONE

Episode Links: ------ https://www.instagram.com/austigram24/ https://misfitathletics.com

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Guest Bio ------ Austin was the only individual qualifier from CrossFit MF in 2016. He planned on not only getting back to Regionals in 2017, but improving his placement at Regionals. He discovered just qualifying again would be a challenge. As circumstance in his life forced his schedule to be more inconsistant, so went his training from time to time. The small bumps in the road did not steer him away from his goals. Even on days when he trained alone, he had reports from the group as to how the workouts went, ways to attack them, and scores to chase. When Austin finally got the news that he had qualified for Regionals again, he admitted to me that he felt that he "underperformed" and was not happy with his Open performance. This biggest thing I took from that conversation was that he was learning from the experience and ready to put it behind him. If it was only Austin in qualifying position for Regionals again, he may not have felt as strongly about his lack of performance. But because all his training partners that he usually bests finished above him on the leaderboard, his perspective seems obvious, and serves as free motivation for future opportunity during training. The group adds perspective.

Episode Notes:

-00:00:58 Intro for Gretchen Kay -00:01:32 Gretchen begins speaking about experience @ Wodapalooza Sanctional -00:02:18 Gretchen speaks pros and cons about competing with unfamiliar athletes -00:03:15 Personality blends a team better than physical attributes -00:03:33 Worst workout for Gretchen (lost a shoe, hold the worm, etc) -00:04:32 Workout can be considered reward for athlete -00:05:34 How did Gretchen grow up and become a crossfit athlete? -00:05:42 Desire to play more than one sport, wanted to begin body building/crossfit in college for competition (perfect mix) -00:07:30 Nicole speaks about crossfit athletes in sports excelling/not excelling -00:08:15 Biggest differences in Gretchen physically, mentally, etc -00:09:22 Gretchen tells story about volleyball tryouts (extremely sore after one practice) -00:10:28 Crossfit can change your mentality on anything in life (you can get through anything!) -1 MINUTE--00:12:00-00:13:00 Crossfit can teach you and introduce you to things that are uncomfortable (forces growth) -00:12:50 Effects from change sanctionals v. regionals -00:13:55 Pros and cons for Gretchen's training post change -00:14:48 Helpful to have a coach guide you in the right direction in times of uncertainty -00:15:33 BREAK -00:17:08 Coach setting athlete up for success in every way -00:18:54 Top priorities for Gretchen during training -00:20:15 Staying healthy is top priority! & Coach educating athlete -00:21:00 Typical training week for Gretchen (training, work, family life, rest days, two-a-days) -00:22:44 Athletes complaining about doing the same things instead of focusing on more important big picture ideas (staying healthy/fit, mobility, etc) -00:23:45 Supplements or other 'pieces of the puzzle' that Gretchen regularly consumes -00:24:48 Athlete's nowadays unable to control nutrition and sleep -00:25:57 Manage your stressors! -00:27:08 Listen to your body! (ex: rest days) Become in-tune with your body -15 SECONDS--00:28:14-00:28:29 Gretchen tells story about Wodapalooza (listening to body) -00:29:05 Biggest changes: lack of sleep and poor/different nutrition -00:31:05 Gretchen's advice for other people wanting to join crossfit -00:31:47 Crossfit is for everybody! ('Put your ego aside') -00:33:06 'Crossfit doesn't cause injuries, Your ego causes injuries' -00:34:10 'Walk through the door and be confident in what you have' (listen to your body!) -00:34:50 Advice for crossfit athlete that wants to take it to the next level (get a coach, PT, sports massage, etc) -00:35:48 Plans for the rest of the year for Gretchen (Post-Atlas Games) -00:37:10 Outside of crossfit Gretchen plans to start golfing (Another PUG!) -00:38:38 Where to find Gretchen! (Instagram, Facebook, Website) -00:40:22 Exit comments from Nicole

Episode Links:

https://www.keynutritionperformance.com/about-knp

This episode is a collaborative episode with Mobility Athletes founder Nicole Woodard DPT, OCS and founder Jessica Weesner of Power Branding. We dive into some of the issues in athlete sponsorships and our creation of sponsorship the Elite Experience. Be ready for all the craziness. 

1:30 How as the Elite Experience created? 

4:00 Vanity metrics in sponsorship from both businesses and athletes 

6:30 What/ Who is Mobility Athletes 

8:00 What/ Who is Power Branding 

14:50  Experience n competition floor with the Elite Experience 

15:20 Elite Experience, Mobility Athlete, and Power Branding logistics on the companies and their involvement in Elite Experience 

20:00 15 min social media commitment 

28:40 Mobility Athletes Recovery at Crossfit Sanctionals 

46:00 2021 plans and applications 

Lisa Ingarfield: 

Dr. Ingarfield received her PhD in Intercultural Communication from the University of Denver in 2014. She is a co-founder of the Outspoken: Women in Triathlon Summit and works on gender equity in sport and beyond. Her research focuses on how inclusion and exclusion manifests in communication practices in helping relationships and her work is broadly applicable to organizations looking to improve their diversity, equity, and inclusion goals. She is originally from London, U.K. and currently resides in Colorado. Dr. Ingarfield races triathlon regularly and is a certified RRCA and USAT coach, assisting runners and triathletes in meeting their racing and training goals.

Sara Gross: 

Sara Gross is a two-time Ironman Champion and holds a doctorate in women's history. She founded Live Feisty Media as a way to celebrate fresh and empowered voices in triathlon and is the co-founder of the Outspoken: Women in Triathlon Summit. She lives in Victoria, Canada with her daughter Rosalee.

1:50 Sara Gross describes her start into athletics 

4:30 Lisa Ingarfield describes her start into triathlon 

7:30 Managing fitness and health and being competitive enough to win

10:45 How Lisa combined her Phd with gender equity could assist in the athletic realm as well 

12:25 How Sara found Lisa and started working on 50 Women to Kona 

15:50 Topics Covered at the Outspoken Summit each year 

Discussing 2019 Summit's topic:  privilege "leading from the inside out 

2018: Past, Present, and future speaking board 

22:00How to have deep conversations about gender issues 

Sara 15 sec IG 22:26-2:41 Handing the right people the microphone

23:50 Lisa discussing how to choose speakers to have the right conversations

26:00 Sara discusses the challenges with success and messaging 

31:10 Lisa discusses finding the time, brain and emotional power 

Being a male oriented sport challenge 

33:20-33:35 Lisa 15 sec IG 

34:30 the culture of triathlon and how to create true change 

34:55-35:55 1 minute clip Lisa 

39:20 biking shorts and why they increase UTI 

41:00 Male verse female energy in sport and how to harness both

43:08-44:05 Sara 1 minute 

47:39 Lisa advice for women and men joining into triathlon 

52:35 Sara leaves with advice to leave unapologetically your own story 

53:03 Lisa leave advice to believe that you can and take risks and change the way you 

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Connect with Nicole:

Mobility Physical Therapy Website

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Connect with Sara Gross and Lisa 

Email: [email protected]

Email: [email protected] 

Lisa Instagram 

Sara Instagram

OutSpoken Summit IG 

Live Fiesty Media 

Podcast: Ironwomen 

Other Links From the Podcast 

Outspoken Summit

Live Fiesty

Lisa Coaching

Shift Sports that is a diversity and inclusion consulting service

TriEqual 

50 Women to Kona

#womenarenotsmallmen

In this episode, Nikki breaks down what it really means to have a professional career as an athlete from being a mentor, to training, to being a great competitor, and having great partnerships with companies. 

Nikki is a Professional Mountain Biker for KS Kenda Women, a Professional women's team that she co-founded with two of her teammates. The team now has four members and strives to set an example for female athletes that you can have a successful career, race at a high level, and have deep community involvement. For her work, Nikki is the Program Coordinator for the NICA SoCal League (National Interscholastic Cycling Association), a non-profit that has nearly 1,500 student-athletes and 800 coaches in the Southern California chapter and over 18,000 student-athletes and 10,000 volunteer coaches nationwide. In this role, she is responsible for building the league's GRiT program (Girls Riding Together) and Skills Coach Trainer program, among many other responsibilities. She ran cross country and track at the University of Wyoming before getting into cycling. With a B.S. in Nutrition, Elementary Teaching Credential, and M.A. in Education, Nikki is stoked to use her education and life experiences to get kids, coaches, and families enjoying a healthy lifestyle in the outdoors on bikes! 

2:00 How to really incorporate sport into your whole life and the various seasons

2:30 Nikki's rough upbringing to college running career with a lot of injuries to co owning 2 coffee shops 

3:30-4:19 ("I, PR'ed and I didn't run a day") 

8:30 Got her pro license after 1 year and training with women helped get her there

11:00 how to train with an injury and still improve

16:20 How to find other cross training and sports and still be an athlete even if your body needs change 

17:45 How a past employee showed Nikki to be grateful for her body and how it moves 

21:30 Priorities while being an a competitive and motivation is giving back to the community 

21:55-22:48 1 min Group Rides (get a free photo) 

23:00 GRIT program 

26:30 SoCal Women - goal of being approachable 

• Always Make Time To Be At Sponsors Booths 

31:10 - 43:15  Sponsorship creation 

46:00 Final piece of Advice 

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Mobility Physical Therapy Website

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Connect with Nikki

Email: [email protected]

Instagram 

Team Instagram 

SoCal League

Other Links From Throughout the Show

Alysha Podcast

KS Suspension

Kenda

Shimano mtb

Orange Seal

HP Stachecrew

NICA

GRiT 

Fox

Alexys Dtiole came on the scene strong in 2015 with a Cali Regional Debut but had a huge season this year placing 56th worldwide and 25th in the US in the Crossfit Open.

Alexys not only trains full time but also works full time in the corporate world. She has battled injuries and come back better than ever by dialing in her recovery and health. 

Do not miss Alexys competing again in Cali at West Coast Classic Crossfit Sanctional. 

Her Why: To inspire others to work hard and enjoy the process of increasing your body awareness, recovery, and the science behind how we move! 

1:00 Alexys background as full time professional and full time athlete and how her single mother upbringing showed her how to work hard 

"I can still leverage my strengths in the professional environment to grow in Crossfit" 

Fun fact: Alexys works for corporate that cover Ben and Jerry's and she has never had Ben and Jerry's 

4:35 Regiment and schedule

Learning how to recover and take care of health moved the needle from 2019 -2020 Open placement 

7:55 Injuries: Mechanics and the way we move causes injuries not Crossfit. Come into gym focused and ready to go. 

15:30 Women and weight lifting

16:48 I can go anywhere (15 second video clip) 

20:00 New Sanctional Season set up and training breakdown

26:30 Kobe Bryant legacy and its effect on Alexys 

31:00 advice for new recreational athletes to crossfit 

31:20-32:20 (1 min media clip) 

33:00 advices to be competitive crossfit athlete 

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Connect with Nicole:

Mobility Physical Therapy Website

Instagram

Facebook

Connect with Alexys: 

Instagram

Other links from items discussed in the podcast 

Kyle Cease the Illusion of Money 

Coach Todd Wise 

Brute Strength 

Using Adventure to be the best women, mom, employee that we can be… with DNK Presents Founder Danielle Wolter 

Danielle shares how many can step into their independence and become more grounded through adventure trips in the back country. Danielle shares how women seeking adventure empowers and helps them become better versions of themselves in parenting, relationships, and work. Let's get on a mountain! When is the last time you did something for the first time? 

1:00 Starting DNK presents 

6:00 Types of activities that are provided 

Brown County, IN is their main location 

10:00 How does adventure serve your relationships and family? 

13:10 We all just need a break for our sanity (15 second quote ) 

16:24 We have women before going on trips - 1 minute 

17:29 pond medical school spending 15 min outdoors increased immunity. 

19:00 Making decisions for family and kids 

24:26- 24:36  "no I am not going to be so busy"

26:00 The badge of being busy and use of technology all day 

31:00 How corporations and businesses are incorporating adventure and exercises 

35:14 Wellness protocols in DNK and into your life 

42:23 When is the last time you did something for the first time? 

45:05-45:20 quote 

47:00 helping women feel more comfortable and confident in the wilderness 

https://www.facebook.com/dnkpresents/

https://www.instagram.com/dnkpresents/

https://twitter.com/DNKPresents

https://www.linkedin.com/in/danielle-wolter-nolan-a577301b/

https://dnkpresents.com/

NOMINATE A WOMAN FOR A FREE ADVENTURE!

https://dnkpresents.com/nominate/

BRAND NEW FILM FEATURING DNK AND HOW THEY CHANGE LIVES 

https://www.liveadventurouslyfilm.com/

Owning A Successful Crossfit Affiliate - Crossfit Bison 

The overall United States affiliate cup winners of the Crossfit Open join us on the show about how they have garnished so much success in their box locally and now on a larger scale. If you are looking for the way to lead a great box from members to coaches to programming then this episode is for you... and if you did not know yet, the Crossfit Open fuels it all for Crossfit Bison! 

1:30 From finances to starting Crossfit Bison

"You need a servant caliber in your life to be successful"

5:00 Pushing the Open forward in the gym 

6:24 Leaderboard for affiliates and the changes over the last several years 

10:30 The foundation of Bison

It is so important to use the gym to impact someone's life. "I could go around the gym and give you a story on everyone's life" 

11:22 founding principles around the Open 

12:45 - 13:10 Advice on opening gym

"You have to go in a maintain the servants attitude 

17:00 biggest growing moments 

20:30 Programming around the Open 

24:35 Coach and programmer learning about deficiencies 

34:35 keep the variety, keep the volume moderate 

35:00 top priorities with coaching over the years 

36:15 - 36:25 (for the Instagram) 

40:00 What do you need from Crossfit Headquarters? 

46:22 where to find Crossfit Bison 

Innovations in Crossfit Equipment with Mute Sports 

Mute Sports Equipment has entered the scene in the Crossfit equipment creation and sales! Mute Sports Equipment is on the road 250+ days a year providing free educational classes to gyms across the United States. Their philosophy is to build equipment that solves problems for athletes, programmers, and gym owners. Passion meets innovation with Mute Sports Equipment 

1:00 Meet Mute Sports 

1:40 How did Mute Sports start? 

3:50 "We had our jump ropes and that is where it all started" 

5:15 Day to day life 250+ nights on the road

9:00 Best tips for double unders

15:45 Using gym owner problem to create new equipment 

18:35 Advice for programmers when programming double unders instead of doubling and tripling the number 

23:45 Developing products for adaptive athletes

27:35 Best modification for pull ups 

30:00 traveling full time and homeschooling their daughter 

33:00 How children's exposure to activity can allow them to learn and grow more 

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Mobility Physical Therapy Website

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Want to Contact Mute Sports to Come to your gym?

[email protected]

https://www.instagram.com/mutesportsequipment/

https://www.facebook.com/mutesportsequipment/