Is your fitness routine too exciting? It might be killing your gains. In this episode, we sit down with fitness coach and former gymnast Kara Shaffer to discuss why "boring is better" when it comes to building true strength.

We dive deep into the psychology of consistency versus motivation, why you need to stop rushing your reps, and the truth about fitness social media. Kara breaks down her philosophy on progressive overload, the importance of mobility, and how to use RPE (Rate of Perceived Exertion) to train smarter, not harder.

Whether you are restarting your fitness journey for the New Year or you are an experienced lifter hitting a plateau, this conversation will change how you approach the gym.

In this episode, we cover:
Why motivation is a trap (and what to rely on instead).
The "Slow Down" method: How tempo changes your results.
Gymnastics discipline applied to adult fitness.
Net Positive: Navigating the fitness side of social media.
How to structure a workout plan that actually lasts.

Follow Kara online!

https://www.instagram.com/karashaffermoves
https://www.tiktok.com/@karashaffermoves?_r=1&_t=ZP-92uOAXR9Vmx
https://www.karashaffermoves.com

veteran Gabe Hammer reveals why 90s Honda Civics revolutionized racing and how his organization Wrenches for Warriors uses motorsports to help veterans find purpose after service. From breaking Guinness World Records to spinning engines at 13,000 RPM, discover why Honda's engineering philosophy beats raw displacement.
In This Episode:

00:00 - Why a Corvette owner fell in love with Honda
02:27 - Honda breaks Guinness World Record for horsepower per cubic inch
15:19 - Wrenches for Warriors: Racing therapy for veterans
17:07 - "Veterans don't want softball leagues" - Finding real competition
21:43 - From F-18 radar mechanic to endurance racing
23:04 - Marine Corps themed race car build
35:54 - Why Honda engines spin to 9,000 RPM reliably
39:19 - Running a Corvette with no oil pressure for months
43:08 - Spoon engines: 13,000 RPM and still reliable
47:18 - The mission of Wrenches for Warriors

About Gabe Hammer:
Navy veteran (F-18 radar tech), Honda racing enthusiast, and founder of Wrenches for Warriors - an organization bringing veterans together through competitive motorsports. Currently building a Marine Corps-themed '92 Civic hatch for endurance racing.
Got a racing story or veteran connection? Drop it in the comments below 👇
🏁 Learn more about Wrenches for Warriors: https://www.wrenches4warriors.org/

Fitness professional Gail Mitch (15+ years experience) reveals why most workout routines fail and what actually works for fat loss, muscle building, and longevity. Discover the truth about supplements, sleep cycles, heavy lifting vs cardio, and why training for "the feeling" keeps you stuck. Learn why less can be more, how to work out in just 20 minutes, and the real science behind body transformation. Perfect for women 40+, busy professionals, and anyone tired of conflicting fitness advice.
Topics Covered:

Why the fitness industry has been lying to you
Sleep cycles explained (28-35 per week is the target)
Training for results vs training for feelings
Heavy lifting with intention > endless cardio
The supplement industry truth bomb
Why Planet Fitness is actually enough
Building muscle at home with minimal equipment
Time management for busy people
Sobriety and fitness performance
Body recomposition vs weight loss

Guest: Gail Mitch - Licensed Fitness Professional, Online Coach
Follow Gail: @gailmitch on Instagram
Stop chasing trends. Start getting real results.

Yoga teacher and embodiment coach Christen Berryman reveals the hidden patterns controlling your life—and the proven framework to reprogram them. Discover why you people-please, struggle with boundaries, sabotage yourself, and can't stick to goals. Learn about Internal Family Systems (IFS), how your nervous system keeps you trapped, and practical tools to reclaim your power. This conversation covers embodiment, dissociation, behavioral change, generational trauma patterns, and how most people are missing the critical piece to lasting transformation.
Topics Covered:

Dissociation and disembodiment—why you're stuck
Internal Family Systems (IFS) and parts work explained
How your nervous system sabotages your goals
Breaking cycles of people-pleasing and codependency
Generational trauma and inherited patterns
Practical embodiment techniques (breath, movement, meditation)
Why awareness alone isn't enough to change
Nervous system regulation and Yoga Nidra
How to reprogram behavioral patterns
The role of curiosity in healing relationships

Guest: Christen Berryman - Yoga Teacher, Embodiment Coach, Parts Work Specialist
Learn the framework that allows lasting behavioral change, not quick fixes.

Check out her work: https://christen-berryman.mykajabi.com/

Coffee industry insider Zach Richardson from Royal Flamingo Coffee shares unfiltered insights about the specialty coffee world. From automation threats to moldy coffee myths, discover what's really happening behind the counter. Learn about revolutionary coffee processing techniques, the psychology of cafe design, and why that pink cup makes your coffee taste better. Perfect for coffee lovers, entrepreneurs, and anyone curious about the $100+ billion coffee industry.
Topics Covered:

AI automation in coffee shops - why it's failing
Coffee mold testing controversy explained
Advanced processing techniques changing the game
Color psychology in cafe design
How to develop your coffee palate like a pro
The future of specialty coffee (next 5 years)
Behind-the-scenes coffee shop operations

Grace Jones shares how she transformed her city yard into a thriving oasis for food, herbal medicine, and creative expression. In this episode, we dive deep into regenerative gardening, companion planting, herbal remedies like sleep honey and oxymels, and how nature journaling helped her reconnect to herself and the earth. Whether you're a beginner gardener, a forager, or just plant-curious, Grace’s story will inspire you to grow more than just food — but community and healing too.

🌱 Follow Grace's journey and learn how to make your own plant medicine, foster biodiversity, and rediscover the magic right outside your door.
www.gunkinthewoods.com
www.instagram.com/gunkinthewoods

What does it really take to thrive as a creative today—without losing yourself?

Actor, educator, and producer Ira Cross sits down to talk about auditioning in a world of algorithms, creating community through comedy, and why chasing passion matters more than chasing fame. From launching sketch shows in Columbus to building trust in new markets, Ira shares hard-earned lessons on collaboration, creative discipline, and the importance of failing fast and staying real.

🎭 Topics Covered:

What no one tells you about the audition process
The hidden economy of attention in acting & content
Launching a local sketch comedy show: Serial for Dinner
Why “fail fast” is the best advice for creatives
How to balance monetization and meaning in your work
📺 Catch Ira’s work on the Independent Comedy Collective YouTube channel

Want to break into the video world—or take your production game to the next level?

Chris Skomra has done it all: producer, cam op, editor, and on-set fixer. In this episode, we unpack what makes a great production actually work, how to build a career through trust and reputation, and why it's no longer about the gear—it’s about the relationships. From working with million-dollar brands to helping the next generation find their footing, Chris offers honest insight into the evolving world of video and film.

🎬 Topics Covered:

The real reason production is so expensive
From RED cameras to “plastic fantastics”—does gear matter?
How to build a rep as a trusted crew member
The power of micro-audiences and indie film disruption
Why teaching the next generation is the future of production

What do you get when a former chef leaves the city, buys a farm, and starts making butter and hummus from scratch?

Brook Maikut, founder of Dinner Club and Cura Farm, shares how his journey from photography to fine dining to farming is rooted in a love for connection—through flavor, ritual, and community. We talk about building a life with intention, the joys of creating nourishing food by hand, and why owning the process (and even the violence of raising meat) can transform your relationship to what you eat.

🌱 Topics Covered:

The transition from restaurant to farm life
How Dinner Club is reimagining grocery staples
Cooking with intuition and building community through food
Why trust, ritual, and hyper-local sourcing matter
The unexpected power of minimal signage and maximum connection

Can chiropractic care actually be measured?

Dr. Jacob Coffman believes it should be. In this episode, we go deep on why traditional chiropractic gets a bad rap, how he uses objective data to track real healing, and the surprising connections between your eyes, your spine, and your balance. From old injuries to desk-worker stiffness, this is an honest look at how modern chiropractic can move you out of pain—and into lifelong movement.

🔍 Topics Covered:

The credibility problem in chiropractic—and how to fix it
Using balance, gait, and alignment data to track healing
Cervical-ocular rehab: the missing link in chronic neck pain
What stress, skipping, and kettlebells have in common
Minimal-effective-dose workouts for busy lives