Detox teas. Booty bands. “2 workouts a week is enough.” Welcome to Instagram Fitness, where fake coaches sell PDFs, ex-Games athletes rebrand CrossFit, and quick fixes run wild.

In this episode, we cut through the BS and talk about what actually works.

• Fake Insta Coaches: Zero experience, just shredded bodies and copy-paste programs.

• Quick Fix Culture: “Abs in 7 days” scams that burn people out instead of building them up.

• The 2–3 Days/Week Myth: Why beginner advice keeps you stuck if you never progress.

• Ex-Games Athletes Selling “Non-CrossFit” CrossFit: The hypocrisy of blaming the sport while selling the same thing under a new label.

Coach Kim returns to Pack Mentality after two years and everything has changed. In this raw and honest episode, she opens up about feeling stuck, overtraining, and the moment she realized doing more wasn’t the answer.

Now, after fully committing to individualized programming, investing in a physiology coach, and finally learning to train with intention, she’s seeing growth on the leaderboard and in life.

Inside this episode:

• How focusing on less led to faster progress

• Why her 3rd-place finish at Bridgetown meant more than any PR

• The shift from group classes to high-level individualized coaching

• What it’s like balancing coaching, school, and solo training at 7:30 PM

• Her biggest win: learning to say no and train for herself

This one’s for anyone stuck in the “grind harder” loop and not seeing results.

Christian holds a B.S. in Nutrition & Dietetics (Clemson), a Master’s in Kinesiology (Cal State Fullerton, biomolecular exercise phys lab), is a CF-L1 since 2017, and was mentored by Dr. Andy Galpin. He’s the founder of Sherpa Frontier, a physiology-first coaching company for elite athletes and high performers.

What we cover (fast, actionable, no fluff):

-Physiology-First: Why principles beat methods and how to pull the right levers (nutrition, sleep, training, blood sugar, recovery).

-Blood Work That Actually Matters: Hidden markers (MCV, homocysteine, SHBG, A1C, CRP) that explain your plateau and what to do next.

-Performance Fueling (No Fads): Carbs for output, macros that match training, and timing that kills crashes.

-Recovery > Redlines: Readiness, HRV, and the “adaptation currency” mindset.

-Coaching with a Blind Spot: How a legally blind coach developed elite-level cueing and communication.

If you’re done guessing and want measurable progress… this episode your blueprint.

Ryann’s journey is raw, inspiring, and proof that it’s never too late to take control of your health. From being on pregnancy bed rest and battling postpartum anxiety to pulling 265 lbs off the floor and crushing strict pull-ups. This story will hit home for anyone who’s ever doubted themselves.

Here’s what you’ll hear:

• How Ryann went from postpartum anxiety and 200 lbs to strict pull-ups and a 265 lb deadlift

• The exact moment she realized Red Wolf was different from every other gym she tried

• Why measurable progress (not random workouts) changed everything for her

• The confidence shift that carried into her career, relationships, and life outside the gym

• Her advice to parents and beginners who feel intimidated to start

• What keeps her showing up, even on the hardest days

• Her proudest moments: from handstand walks to inspiring her husband and friends to join

• The big goals she’s chasing next, including her dream of competing as a Masters athlete

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