Traveling can be stressful. We can be so strong in our day-to-day routine, but the second we fall out of it- whether it be for work, or traveling for pleasure- we tend to let our health derail a little bit with it. There are some simple things you can do prior to traveling, and while you are on your trip to take some of the stress out of eating. 

We're back with Episode 40! One week after "The Incident" and the show continues!

Check out our blog on our website for more content, and more ways you can keep yourself sane and healthy this holiday season! 

www.thewca.fit

Carl Paoli is a gold medalist in gymnastics, creator of GymnasticsWOD, and has since started Freestyle Connection, which is his newest venture into gymnastics and mindset training. He has been around the CrossFit world forever, and was on the coaching team for Annie Thorisdottir, who went on to win the CrossFit Games TWICE in 2011 and 2012. Carl also published his book, The Freestyle Connection in 2014, which went on to become a NY Times Best Seller. 

In this episode, we chatted with Carl over a cup of coffee about where he's been, and what he's been up to since releasing his NY Times Best-Selling book, The Freestyle Connection. The conversation led us down a path to talk about mindset, and how everything inside the gym transfers to your life outside the gym's walls. 

Find Carl here:

@carlpaoli

www.freestyleconnection.com

Mike first found CrossFit in 2014 attending the CrossFit Games NorCal Regional competition in San Jose, CA. He was inspired by the positivity and strength across the CrossFit community and this set into motion the amazing chain of events that led him to CrossFit Novato in 2016. CrossFit and its methodology are near and dear to Michael's heart as his family is plagued by chronic disease on both sides. He trains as a competitor, and coaches with compassion. Michael knows that the future of Healthcare is in our hands.*

(*Taken from the CF Novato website)

In this episode, we sit down with Mike to talk about the chain of events that led him to find CrossFit, and later CrossFit Novato. He explains the impact CrossFit has had on his life, and how through CrossFit he is changing the lives of others. 

Find him here:

@wodkillamike

[email protected]

Danny is a former Police Officer, Head Coach at NCFIT Redwood City, and creator and host of the Iron Crew Podcast. He found CrossFit back in 2006, and used it to train for the Police Olympics. As host of the Iron Crew Podcast, Danny talks about everything from fitness and nutrition to parenting and relationships.

There are so many CrossFit Coaches in the world today, and in order for all of us to make the impact we set out to, we must find our niche- that thing that we are so passionate about that we study it even when we don't have to. In this episode, we sit down at NCFIT Redwood City with Danny to chat about finding your niche as a CrossFit Coach, and how he found his in the mobility world. 

You can find Danny here:

@ironcrewathletics

www.ironcrewathletics.com

It's Holiday Season... and Cold & Flu Season. Every year around this time, we feel the stress of deadlines at work, overcommitment to social gatherings, and then the weight starts to pile on, and that's when the flu hits. In this episode, we outline 5 natural ways to keep cold & flu symptoms at bay. 

We outlined these 5 points on our BLOG! That's right, we've got a blog now, too. Our own space on the internet to talk to you about all things health and fitness. Check it out on our website www.thewca.fit 

As always, find us on Instagram:

@thewcapodcast

Coach Mickey is a Physicist, former motorcycle racer, and founding member and coach at NCFIT.  He has been around NCFIT since its inception, and has been entrenched in the CrossFit culture as it has evolved over the course of 10 years. He has been through the ringer with exercise modalities, and has tried everything fitness related over the course of 50 years. CrossFit seemed to stick, as he has been coaching with NCFIT since about 2011. 

In this episode, we sit down with Mickey to talk about the evolution of NCFIT, creating communities in CrossFit gyms, and the challenges coaches face on the daily with the difficult conversations that need to be had in the gym. 

You can find Mickey here:

[email protected]

@crossfitmickey

You love your SO. You can’t wait until the end of a long work day to be able to spend time relaxing at home with him or her. But what happens when your plus one is also your co-worker, teammate, or even your boss?

These are the things Gabe and Arielle have been growing through the past couple of months as they take on Full Time positions working together at a Fitness Center in San Francisco. In this episode, Arielle and Gabe outline the most important factors to balancing the work and personal relationships with your SO.

Keep up with these two on Instagram:

@thewcapodcast

It's been 6 weeks since we swapped our animal proteins for a plant-based diet, and the time has come for us to start reintroducing meat back in. In this episode we look back on the past 6 weeks, how we felt and what we've learned. We cover everything from protein intake related to hormone health, to our newfound appreciation for a large variety of vegetables. As athletes, we are in tune with how our bodies feel on a daily basis, and the past 6 weeks allowed us to see in real time how our bodies responded to a diet higher in micronutrients, but ultimately lower in protein. 

Thank you to everyone that we have connected with over the past 6 weeks for sharing recipes, cookbooks, and other resources with us. Because of you, we have learned so much and have had great conversation around health and nutrition. 

Jon Ide-Don is a Physical Therapist with his own practice, and a CrossFit Coach at San Francisco CrossFit. He has been working to bridge the gap between functional fitness and clinicians through meet ups and seminars that are designed to bring the Strength and Conditioning world a little closer to physical therapists.

Arielle had the chance to sit in on his Strength and Conditioning for Clinicians seminar, and got a glimpse into the conversation he is starting with other physical therapists about the importance of weightlifting, gymnastics, and conditioning on the recovery of patients no matter their age or ability.

Find Jon here:

@idedonpt

www.idedonpt.com

It has now been four weeks since we started a strict plant based diet in order to explore and learn how different foods impact our bodies. It has been an eye opening and surprisingly fun experience so far. 

In this episode, we explore the numerous takeaways from our experience with a plant based diet so far. We touch on everything from our thoughts on "Vegan" as an identifier, to misconceptions we have discovered though our own research, to some pretty actionable advice for anyone looking to make improvements on their diet.

We both agree that food is so incredibly powerful at impacting our quality of life and in this episode, we make a passionate case for why we believe that and even agree that it is lazy and irresponsible to dismiss or downplay the role dietary habits plays in paving the way for our future wellbeing.  

This is a passionate episode and I hope you all enjoy. Please share your feedback with us and leave us a rating and a review if you have not already.