In this episode of Pack Mentality, we sit down with Allie, a mom of two who completely transformed her life. After hitting a wall with cookie-cutter workouts and late-night DoorDash, she made the leap to real structure, real coaching, and real results at Red Wolf.

Allie shares how she:

• Went from 30% to 11% body fat

• Gained 6.5 pounds of muscle in 8 weeks

• Overcame postpartum self-doubt

• Built mental toughness by doing hard things daily

• Finally found a community that holds her to a higher standard

She opens up about how private training helped her fix her Olympic lifting technique fast, how CrossFit unlocked a version of herself she thought was gone, and why environment and support matter more than motivation when life gets chaotic.

If you’re a parent, someone stuck in a plateau, or afraid to start because you’re “not fit enough yet,” this is the episode for you. Allie proves what’s possible when you stop waiting for the perfect time and just begin.

Why waste the next decade making the same mistakes when you can skip straight to the playbook? After 17 years of coaching, 13 years running Red Wolf, and thousands of clients later, I’m handing you the cheat sheet.

✅ The 8 lessons that separate people who spin their wheels from those who actually transform.

✅ Why “boring consistency” beats hacks every single time.

✅ How to stop obsessing over the wrong metrics and finally build lasting results.

Fat loss, strength, performance, longevity… all boiled down to simple, boring, effective truths you can actually use today.

Skip this, and you’ll waste years. Apply it, and in 10 years you’ll look back knowing you stayed the course while everyone else quit.

From almost dying in high school to building one of the most technical, people-first coaching styles Red Wolf has ever seen. Coach Torin’s story will change the way you train.

In this episode of Pack Mentality, we pull back the curtain on Coach Torin, his unlikely path from a basketball family misfit, to a near-death hospital stay, to becoming one of the most respected and detail-oriented coaches in the game.

You’ll learn:

• Why his coaching style mirrors the infamous CrossFit workout DT (and why that matters for YOUR training)

• The one coaching mistake that changed everything

• How small technical tweaks create massive life changes

• The surprising secret to building confidence in and out of the gym

Whether you’re an athlete, a coach, or just someone chasing your own version of “better,” this episode will light a fire under you.

In this episode, I break down 6 proven methods of core training most people never learn. We’ll cover what each method is, why it matters, and exactly how to use it without getting lost in gym jargon.

Here’s what you’ll learn:

• Why “core” means way more than six-pack muscles
• The difference between movement-based and bracing-based core work
• How to train for both strength and stability
• Mistakes most people make (and how to fix them fast)
• How to plug these methods into your weekly training for real results

You’re training hard. But something still isn’t working. Progress feels slow, your joints feel stiff, and you’re wondering if this is just how it goes.

It’s not.

In this episode, we break down 5 overlooked mistakes that silently kill performance in even the most dedicated athletes. These are the same issues I see holding back real people in the gym every day.

Listen in and learn:

Why your skill work isn’t working and what your body actually needs

The truth about “self-coaching” and how it leads to long-term stagnation

The silent downside of relying on protein shakes to hit your macros

How to use deloads without losing momentum or intensity

What recovery really looks like and how to build it into your routine without wasting time

If you’re stuck, frustrated, or training hard without seeing results, this episode will show you exactly where to look.

If you’re over 35 and still trying to train like you’re 22… you’re on borrowed time.

In this episode, I’m laying out The 10 Commandments of Staying Fit Over 35, the non-negotiable rules for staying lean, strong, and pain-free well into your 40s, 50s, and beyond. This is how you train smarter, not softer, and ensure your best years are still ahead of you.

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What You’ll Take Away:

✅ Why “training harder” isn’t the answer after 35

✅ How to lift heavy without wrecking your joints

✅ The #1 mistake most people make with nutrition after 35

✅ Why managing stress is non-negotiable for performance

✅ How to finally get consistent and stay in the game long-term

We sit down with Chase, who went from 40 pounds overweight, stuck in a rut, and avoiding hard things to losing 15 pounds, dropping 8% body fat, and rebuilding his strength and confidence through CrossFit.

Chase shares how fatherhood, a background in skateboarding, and working with legends like Tony Hawk shaped his mindset… but it wasn’t until he joined Red Wolf that everything finally clicked.

We dive into:

• The mental shift from “I can’t” to “I did.”

• Why real coaching matters more than random workouts.

• How consistency, accountability, and community created life-changing momentum.

• The surprising connection between skateboarding, failure, and CrossFit.

Listen now and see why Chase calls this “one of the best decisions of my life.”

Think you need to train 5–6 days a week to look and feel fit? Think again. In this episode, we break down a simple, flexible 3-day split built for professionals with demanding schedules. Backed by client results and case studies, you’ll learn how to train smarter (not longer), recover better, and stay consistent.

This plug-and-play plan builds strength, boosts energy, and ditches the burnout.

What You’ll Learn:

• Why 3 focused sessions can outperform 6 random ones

• A weekly training plan that fits your life, not the other way around

• How to build muscle, drop fat, and stay sharp in under 4 hours/week

• The difference between fatigue and progress (most people get this wrong)

• A proven framework used by high-performing professionals

Shauna thought CrossFit was just for the elite until she realized it was exactly what she needed. In this episode, we chat about her transformation from nervous drop-in to unstoppable athlete.

Hear how she went from plateaued personal training to building strength, confidence, and community at Red Wolf. From crushing carb-cycling to conquering rope climbs, this is the story of someone who proved it’s never too late to change everything.

Sick of blowing up halfway through workouts? Here’s the cure. We’re diving into Severe Intensity Domain (SiD) intervals a brutal but proven method to build elite conditioning fast. No fluff, no pacing, just raw effort that forces your body to level up. Learn how top athletes push harder and recover faster using this exact protocol.

By the end, you’ll know:

• Why your engine stalls mid-WOD

• How to build aerobic power that holds up under fatigue

• The exact SiD setup to use weekly for maximum VO2 max gains