Warning: This episode discusses topics including shame, disordered coping, and obesity. We are not licensed psychologists — this is a personal and honest conversation, not medical advice.

0:00 - 3:20: Welcome, sourdough and 

3:23 - 8:49 : Athena Perez joins the show

8:50 - 10:00: Miranda joins the show, Alcaraz are sick again

10:02 - 12:20: Miranda and Athena’s relationship and working relationship

12:21 - 13:30: Athena touches on why it has been important for her to have a coaching 13:30 - 14:35: Mic checks and saying bye to the Alcaraz boys

14:40 - 22:00: Athena’s goals and her fitness journey

22:00 - 24:00: Developing a new mindset towards goals

24:01 - 26:03 : Julian’s dad and lifestyle changes

26:04 - 30:00: Coaching, empathy and working with larger bodies

30:00 - 35:04: Maladaptive coping strategies, common misunderstanding, and Athena’s frustrations

35:06 - 40:20: The Shame Loop, Food, and comparison

40:21 - 50:12: The Bridge & the different ways coping strategies show up

50:12 - 1:07:20: The line between victim mentality and taking responsibility, recovery and higher powers

1:07:20 - 1:18:02: A frayed wire analogy, coping in culture/society, celebrated/encouraged addictions

1:18:40 - 1:23:16: Advice for someone looking to support a family member or friend with a maladaptive coping strategy (food related or other)

1:23:17 - 1:24:30: Follow Athena (@athenamariebt) and check out her book Lifting the Wait

1:25:35 - 1:33:18: Community Shoutouts/Questions

1:33:20 - 1:43:03 : Closing out with Reels/Memes and the future of the show

0:00 - 8:30: Welcome & Checking in with the Chat // Disney Hacks

8:31 - 15:06: The CrossFit equivalent of Mikey ears and being a spectator at the Games

15:07 - 21:29: Figuring out the Snatch // Interacting with the comments

21:30 - 25:36: Miranda and Julian tackle a Q&A

25:37 - 35:25: Body dysmorphia, technology, and self criticism

35:25 - 38:00: Pokemon, the best one and playing it

38:01 - 40:08 : Meal Prepping, what we’ve been doing and tips, PokemonGo

—----------------------—TRIGGER WARNING—--------------------------------------- conversation around trauma, addiction, recovery etc.

44:08 - 55:00: Modalities of healing for Julian, Counseling, Trauma Therapy, Group Therapy

55:00 - 57:08: Answering question from chat about therapy —--------------------------------—--------------------------------—------------------

57:08 - 1:02:00: Best way to coordinate a meet up in our community

1:02:11 - 1:05:12: How to prepare for the Endurance Focus

1:06:26 - 1:16:43: How and When to Level Up

1:16:43 - 1:17:14: Adding in an extra program

1:17:18 - 1:20:00: Try a new piece of equipment and Mir’s hot take on sandbaggers

1:20:00 - 1:24:00: Work on your weaknesses

1:25:12 - 1:28:32: Next week’s episode, Leveling down and 50 cal test stories

1:28:32 - 1:35:35: Member shoutouts

1:35:35 - 1:39:27: Checking in on the chat

1:39:27 - 1:43:22: Productivity v. Measurables, Balance and Busy-ness

1:43:22 - 1:53:44: Closing it out and some quick product reviews

0:00 - 7:06: Welcome & Checking in with the Chat

7:07 - 17:25: Addressing the elephant in the room (what we are sharing)

17:26 -23:05: Shout outs and answering questions from community

23:06 - 28:17: Program Mash-Ups in the Daily Workouts

28:18 - 34:35: Strength Workout Extra Program

34:36 - 41:27: Member question about SP and some sharing from Miranda and Julian

41:28 - 42:05: SHIFT question

42:10 - 47:32: Project April, how it started and what it is, the evolution

47:32 - 52:30: Team DB, Team KB, Team All-Star

52:30 - : Buffalo Bill, Hannibal Lecter, Ace Ventura, Seinfeld v. Friends, All things entertainment 1:01:00 - 1:07:41: Back to Projekt April

1:08:00 - 1:09:09: The Pros of Dumbbells - #1 More stability needed

1:09:10 - 1:10:17: #2 Different Range of Motion (ROM) with Dumbbells

1:10:17 - 1:12:35: #3 Dumbbells are not just for beginners

1:12:36 - 1:13:58: Miranda add’s #4

1:13:58 - 1:19:29: Changing up Dumbbell workouts to Kettlebell’s and all things Kettlebell

1:19:30 - 1:20:00: Darrin’s functional usage of training with DB/KBs

1:20:42 - 1:27:18: Checking in with the comments || Ruck Race League, Acronyms, Catching up with Sleep, Trish

1:27:19 - 1:33:25: Apparel, Michigan trip, Half-marathon extended and more comments

1:33:27 - 1:33:27: D&D and Video Games

1:33:28 - 1:38:26: Watching Lost, binging shows, and new relationships

1:38:26 - 1:43:02: A few relationship meme/reels, and more comments from the chat

0:00 - 4:50: Welcome/Greetings and Recapping Nashville,TN visit and vlog

4:51 - 7:30: Miranda getting food poisoning and Julian’s airplane prosciutto and your friday update

7:30 - 13:30 : Visiting Journey’s HQ, what we learned and SAMBAs

13:31 - 15:00: “The Heather’s like this” on the app

15:00 - 19:46: Our guest, Ron Boss Everline from Just Train

19:46 - 23:04: Meeting one another and working out together || connection lost with Boss

23:06 - 24:08: Boss is back

24:08 - 26:43: Staying humble, grateful and having fun with life

26:44 - 29:05: Just Train HQ’s affiliate & Boss’ mindset with workouts

29:05 - 32:00: Navigating people with ego’s in fitness, having a mission, and not being caught up in numbers

32:01 - 32:42: A/V check

32:42 - 35:09: Breaking down barriers through fitness

35:09 - 36:01: Closing out with Ron Boss Everline (@justtrain) Instagram: https://www.instagram.com/justtrain/?hl=en 

Gym: https://www.just-train-hq.com/

36:05 - 43:00 : Activity levels, movement outside of your workouts, and wearable fitness trackers

43:00 - 50:15: Data, the “Why we sleep” book, life seasons and being aware with doing the best you can

50:15 - 51:25: Checking in with the comments

51:26 - 54:45: Day 1’er to Street Parking, neck injury and Miranda’s tips for someone who is new to SP

54:45 - 56:30: Getting started with new equipment

56:31 - 58:00: Project April, BOGO, and Street Parking’s happenings

58:01 - 1:10:30: Leaderboards, Andrew Hiller’s watchful eye, and competition standards

1:11:50 - 1:16:30: (Julian) Recovery and Pride – Your attention become your priorities

1:16:30 - 1:20:44: Comments/Questions and closing out

0:00 - 6:54: No sleep chronicles continue for the Alcaraz crew and check ins

6:54 -13:00 :Having kids v. getting a dog with Salvi,  25.2, working from home

13:00 -15:30:Intermission with Salvi

15:30 - 18:55: Settling back in, talking about the Alcaraz boys

19:00 - 26:04 : Miranda opens up about parenting and her growth in it

26:05 - 32:00: Teaching balance, emotions, and parenting challenges

32:13 - 33:50: Books Miranda is reading

33:51 - 37:30: Checking in with Miranda on the Open, 25.3, and Dave Castro’s deadlifts

37:31 -38:15: Questions from members

38:18-40:50: When building to a 3RM back squat– how much rest?

41:15 - 42:00: Strength workouts and Sarah, their friend

42:10 - 46:40: Joining SP and Understanding phases of life/fitness

46:45 - 47:15: Michelle Rago(?), being inspired but not having to keep up with the Jones’

47:20 - 51:20: Leaning into discomfort and the mental benefits of strength training and exercise

51:48 - 56:10: The seated press v. standing press, accessory lifts, and pushing through plateaus

56:22 - 58:30: Meet Ups, doing them and why

59:05 -1:00:39: Suppine toe touches, V-Ups, weighted sit-ups and toes to bar

1:01:45 - 1:02:30: A text from a friend & checking in on the comments

1:02:31 - 1:09:58: Wrapping up the strength focus, project april and then the Endurance focus

1:10:00 - 1:15: Deeper dive on the Endurance Focus

1:16:00 - 1:18:20: Half Marathon EXTRA program and Julian doing the Disney Half

1:18:23 - 1:22:05: Miranda’s Disney turkey leg (2016)

1:22:54 - 1:24:10: Check in on comments section

1:24:20 -1:27:30 : Julian’s relationship with taxes

1:27:30 - 1:29:00: Salvi brings up an old photo of Julian

1:29:00 - 1:30:00: Reading comments

1:30:00 - 1:35:17: The Ranch, Vegas, and Meet ups coming up

1:35:20 - 1:36:50 : Salvi’s Knee lives at Camp Echo

1:37:00 -1:38:06 : Needing Cold Foam?

0:00 - 6:40: Welcome, check-Ins and all things pizza

6:41 - 8:30: Miranda hops on, catching up with her

9:00 - 10:00: Recapping last weeks episode and this past week for the Alcaraz family

11:00 - 21:30: Recapping 25.1 score, Frenemy Leaderboard with Dave Castro, and all things CrossFit

21:31 - 28:50: CrossFit Open workout 25.2, youth and wisdom, expectations

28:50 - 41:00: “Intensity > Volume,” Consistency broken down and RELATIVE intensity

41:00 - 43:00: Intensity is cyclical, retouching on “Mechanics, Consistency, Intensity” (https://www.crossfit.com/essentials/mechanics-consistency-intensity-part-1-what-does-it-mean)

43:10 - 45:22: Gauge for intensity and how to check

45:23 - 49:40: Intensity is uncomfortable, can be varied and can be seen in anything

49:41 - 55:28:Checking in with comments

55:30 - 59:45: Send it days and training days —> training phase v. thriving phase v. surviving phase

59:45 - 1:03:32: Relative intensity is psychological and physical

1:03:33 - 1:04:12: The strength workout this weekend with Salvi and Julian

1:04:12 - 1:05:00: You pick— all out or drawn out

1:05:41 - 1:07:07: “The fitter you get and the less it hurts”

1:07:07 - 1:11:29: Summing up “Intensity > Volume”, knowing which phase you are in, discomforts physically, mentally and spiritually

1:11:30 - 1:13:00: What training has offered the Alcaraz’s in their current phase of life

1:14:40 - 1:19:20: Opening it up to questions ——— Personal part of the show ———

1:19:25 - 1:28:30: Getting personal, a comment on Miranda’s social media about Esther & Purim, Miranda gives an updated on the story of Esther

1:29:00 - 1:36:30: A reflection of Julian’s reading/devotion from March 6

1:36:30 - 1:41:30 : The “Lying in” period mentally and emotionally, doers do and  their couples therapy

1:41:35 - 1:46:00: Parts of ourselves, unpacking unaddressed trauma and the perceptions of our realities

1:46:00 - 1:47:30 : Comment check in, Trish’s drink of choice

1:37:35 - 1:51:56: Miranda reads a devotional that she resonated with, avoidance, and getting started with their faith

1:52:00 - 1:58:00: Obvious parts of a walk of faith, rooting down and ownership

1:58:00 - 2:00:00: Sharing our experience and faults

2:00:00 - 2:03:38: Questions and comments

Join in on the conversation with long time friend and a wealth of knowledge Matt Souza.

0:00 - 6:20: Welcome and an Alcaraz health check 6:20 - 11:35: Who is Matt Souza and how he got started 11:35 - 15:21 : Media Launch, what and why. 15:22 - 19:59: Matt Souza before the fitness/gym, passion driven creativity, and working with brands 20:00 - 24:04: The Kill Taylor Show 25:05 - 28:38: Finding CrossFit and CrossFit.com 28:39 - 31:15: The 2025 CrossFit Open, how it went and what’s different this year 31:16 - 43:20: The pinnacle year of CrossFit, Julian's L1, Miranda talks about before the fans of the sport 43:21 - 45:50: Where it went wrong (Matt Souza) 45:51 - 47:35: Being about the brand and what that was like early on v. now 47:40 - 49:59: Current camp's and "branches" of CrossFit 50:00 - 52:10: Peloton, Highlighting our community and the everyday hero 52:11 - 1:01:15: Why we didn't call it CrossFit, being CrossFit adjacent, building our own brand 1:01:16 - 1:05:20: Getting to close to the sun w/ CrossFit HQ, Greg's (Glassman) Golden Rule, Matt's operating rule 1:05:21 - 1:11:08: Miranda getting the cold shoulder, BTS of the 2017 Regional, clearing the air 1:11:09 - 1:20:12: Street Parking guest programming for CrossFit.com 1:20:13 - 1:23:35: Therapy, communication, and dynamics within relationships 1:24:00 - 1:28:00: Circling back to CrossFit in 2025, where they are going and what it narrows down to & giving them too much 1:28:44 - 1:32:00: What made CrossFit fun and inviting and encouraging the message 1:32:30 - 1:37:47: A crash course of MetFix by Greg Glassman and whats going on there 1:37:48 - 1:39:30: Closing out Matt's time with us 1:40:00 - 1:40:40: Follow Matt and all he is working on 1:41:48 - 1:43:40: One personal question with Miranda and Julian 1:43:41 - 1:46:30: Miranda's answer 1:46:31 - 1:55:48 : A reflection of their family 1:55:56 - 1:57:24: Future guests and checking in on the viewers 1:57:30 - 1:59:29: Closing out and staff round up

00:00 - 6:00: Welcome, checking in and celebrating this weeks wins 6:00 - 14:00: Mir and Julian's week, being sick, kids sleeping 14:00 - 17:38: Influencers, Social Media, and Sleep Schedules 17:39 - 22:56: Miranda being Sick and Fitness 23:00 - 27:00: Having dogs... 27:00 - 1:02:00 : Garage Gym Reviews Street Parking & the ins and outs of what we offer 1:02:01 -1:15:10: "Stale Workouts", methodology, FITNESS FREEDOM and at home fitness culture 1:15:10 - 1:16:40: The Street Parking Programming and it "changing" 1:16:47 - 1:20:36: Fringe movements, functional fitness and its ROI 1:20:40 - 1:23:55 : Change in life/fitness/training 1:24:00 - 1:35:00 :Gym Review's "Features," comparisons, and the OGs of CrossFit 1:35:00 -1:36:00 : Questions, Molly & Miranda doing the team workout 1:36:00 - 1:54:00: Getting personal; Miranda's walk in faith, life and her expression of self 1:54:00 - 1:56:00:  Julian's experience 1:56:00 - 1:59:00: Past post and their experience 1:59:00 - 2:15:00: "Asking ChatGPT" reel, accountability and looking back introspectively 2:15:00 - 2:17:04: A message to our members and anyone following us 2:17:04 -2:23:09: Closing out with comments and team guest appearances

00:00 - 8:00 : Intros, catching up and checking in with Karianne Anthes 8:00 - 16:51: This morning in the Alcaraz house 17:00 - 23:00: HYROX 23:00 - 37:35: Training for a HYROX and HYROX training programs 38:00 - 41:27: The Ruck Race League 41:30 - 44:10: Miranda and Julian's training 44:10 - 49:49: Consistency is Key and more is not better 49:50 - 54:38: Standards, Intended Stimulus and Fitness Freedom 54:40 - 56:34: Viewer Check-in 56:34 - 1:04:34: Eating Carnivore, Diets, and OptimizeMe Nutrition's 10 Principles of Nutrition 1:05:00 - 1:10:25 : Playback Speed on videos 1:10:26 - 1:29:35: DEXA scan, being lean, and what is "healthy" 1:28:40 - 1:35:46: Julian's DEXA and insecurity 1:36:04 - 1:41:47: Silmarillion, LOTR, and Marvel 1:41:50 - 1:44:38: Next Week with Jason Khalipa