Straight Shot Radio

I have this ongoing note on my phone where I put down ideas, thoughts, questions people have asked me, hypotheticals, funny observations, and controversial things I’ve seen posted around the internet. 

For this week’s podcast, I wrote down a few of them on pieces of paper and had Coach Delaney join me as we pulled topics off of a pile and talked for a bit about each one. 

We get into swimsuit selfies, training while you’re sick, keto vs. vegan diets, letting your body dictate your training intensity, eating one meal a day, building a time machine to change something about our training history, and more. We had a lot of fun with this one, including laughing at Delaney’s uncontrollable sneezes that were a result of the hot sauce she put on her chicken. 

Rebecca and Kyle Conrad are combining their backgrounds in farming, fitness, and grocery industries to usher in a new era for a farm that’s been in Rebecca’s family for 7 generations. Frederick area residents can now go to Reifsnider Farm for fresh local produce and free-range, pasture-fed beef.

With Rebecca’s background being in fitness, and her having a degree and certification in nutrition, one of the things Reifsnider Farm is looking to do is partner with area personal trainers and gyms to help their clients get easier access to affordable, fresh, nutritious food from a farm that values health and wellness. Plus their direct to consumer model will also give people a chance to see where their food is coming from, and have trust in the quality of food they’re eating.

In this episode, I chat with Rebecca and Kyle Conrad about Reifsnider Farm and how they’re putting their passions to work with a fresh approach to this farm that’s been in the family for years. 

Imagine a co-working space that was half office space, half private gym, outfitted with top-of-the-line functional fitness equipment.  

That’s exactly what Hannah and Jimmy King of Squadstyle Lifestyle have created with SL Studio in Frederick, MD. SL Studio is a revolutionary co-working space that Straight Shot has had the fortunate opportunity to be an early member of.

It's at this studio that I'm able to provide clients with a completely different fitness experience than they'd get at a typical commercial gym. 

In this episode, you'll hear how Hannah and Jimmy took this idea from their garage gym to the coolest new spot in Frederick!  

So you’re strength training, 2, 3, maybe 4 times a week, but you might be wondering: "Well, what do I do on the other days?"

"Should I rest? Do cardio? Lift more? Am I doing enough? Am I doing too much?" 

In this episode, I give you some strategies to help you stay active, balance your work to recovery ratio, and find some things you enjoy doing on the days between your workouts.

"Workout Splits" are how you lay out your training across the week in terms of what areas of the body you train or what movements you do. The most common are full body, upper/lower, push/pull/legs, and body part splits, but there are TONS of variations of these. 

In this episode, I detail a hybrid split I developed that personally helped me lose 12lb and maintain my muscle mass while adding 20+lb to some of my lifts. 

Wow. What a year. 

In this episode, you’ll hear a quick version of how we pivoted our fitness business mid-pandemic to launch the current version of Straight Shot, and some big things in store for us starting this week!

Consider this episode also an open letter of gratitude to each and every person we’ve coached this year and all of you who listen to the show, like, comment, and share our posts, and talk about us to your friends. You all are the reason we were able to do what we did in 2020, and I can’t thank you enough.

So what should you drink before your workout for extra energy, focus, and improved performance? You'll find out in under 11min with this mini-episode!

So how would a coach design a program for Geralt of Rivia, the lead character in The Witcher? Not, “how did Henry Cavill get huge and ripped for his role on the Netlifx show?”...Literally, how would a program be designed for a 13th century, magically enhanced monster-killer with a bad attitude on a quest to fulfill his prophesied destiny?

Obviously, this is a task much too lofty for just one coach, so I enlisted the help of Strongman and Crossfit Coach John Taylor, whose love of The Witcher, homemade fitness equipment, and inventive imagination made for a hilarious conversation. 

We tie in a lot of training and coaching techniques throughout the episode that may benefit you in your own program whether you’re just looking to add some variety to your routine, or if you need to battle a giant spider hybrid beast in the middle of a swamp at night armed only with your steel sword…

I share some tips and strategies behind the difference maker in your diet and exercise adherence: Accountability. 

Trust me, this is not an introspective pep talk. These are real, practical things you can start doing today to help you accomplish your fitness goals by setting up accountability checks in your diet, sleep, and workouts. 

If you're a coach, I've got a lot for you all in this one too, but heads up, I'm a lot harder on you all than everyone else...

Challenges in your life are inevitable, it’s how you choose to handle them that makes the difference between them being something that breaks you down and something that builds you up

Coach Ryan Morse, C.S.C.S, has faced countless challenges in his athletic, coaching, and entrepreneurial careers. The way he chooses to take on each trial is the motto of his gym, Crucible Performance, and that motto is “Cherish the Challenge.” Not “tolerate the challenge,” not “hurry up and get through the challenge,” CHERISH it. Drive headfirst into the difficult things both in and out of the gym that will make you a better person physically, mentally, emotionally, and spiritually.

In this interview, we hear how Ryan went from a baseball-playing art student to one of the top personal trainers in our area with an award-winning gym that empowers every athlete who enters.