The Hybrid Mentality

By Cody Smith

The Hybrid Mentality — a podcast for men who refuse to be one-dimensional. I’m Cody Smith — hybrid athlete, gym owner, husband, and father of three boys. For 13 years I’ve built and run Virtuous Gym ... more

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FAQs about The Hybrid Mentality:

How many episodes does The Hybrid Mentality have?

The podcast currently has 47 episodes available.

The Hybrid Mentality episodes:

September 17, 2026Ep. 2 — Hybrid Training at 40: How to Train Strength, Train for Hyrox, and Jiu Jitsu at the same time
“You can’t be strong AND run AND do jiu jitsu — you’ll just be mediocre at everything.” I’ve heard it for years. This episode is my answer. I’m 40, I run a business, I’ve got three boys — and I still train like something’s coming. Here’s exactly how I structure my training week to build strength, engine, and skill on a real man’s schedule, plus what I’ve had to change since my 30s and the mistakes I see guys over 35 make when they go hybrid.
In this episode:
Why “hybrid makes you mediocre” is specialist thinking — and why outside pro sport, the specialist is the fragile one
Who this is actually for: the 30-45 former athlete whose real constraints are recovery and calendar, not motivation
What changed from 30 to 40 — what I dropped, what I kept, and the difference between the ego rep and the smart rep
My actual training week, day by day: how strength days, engine days, and mat days coexist
The collision points: lifting after hard rolls, running without eating your strength, and what gets cut first when life hits
The minimum effective dose.
The top mistakes I see in men over 35 trying hybrid training
The frame: this is the Protector pillar in practice — trained, capable, ready, at an age the culture tells you to coast
One ask: DM me “HYBRID” on Instagram with your biggest scheduling collision — which sessions you can’t figure out how to fit together — and I’ll answer the best ones in a future episode.
Connect:
Instagram: @coachcodysmith
Gyms: @virtuousgymwa · @virtuousfitnesssouth · @virtuousgrappling
...more
20min
September 12, 2026Ep. 1 — The Name That’s Staying: What the Hybrid Mentality Actually Is
I’ve renamed this podcast more times than I want to admit. The science guy, the coach’s coach, the business guy — none of it stuck, because none of it was the whole truth. In this episode I tell you what changed, why this feed is now The Hybrid Mentality Podcast, and the four-pillar framework that finally put words to the thing I’ve been chasing my whole life.
In this episode:
Why every previous version of this brand felt like a costume — and the difference between a topic and an identity
The frame: I train as a hybrid athlete (strength, endurance, jiu jitsu) — and the day I realized I was living hybrid in the gym and one-dimensional everywhere else
The Hybrid Mentality defined: never letting any arena that matters drop below the standard
Protector — why a man should be strong, capable, and yes, lethal — and the failure mode of dangerous-but-never-gentle
Provider — provision as experiences and presence, not just a paycheck, plus 13 years of lessons from building Virtuous
Leader — why you can’t lead your wife, kids, or team further than you lead yourself
Lover — the pillar men skip: God is love, so it starts with loving Him first — and everything else flows from that
What this show is now: training, HYROX, nutrition, business, faith, and family — two tactical episodes for every conviction episode
The disclaimer that matters: I’m not teaching from the summit. I’m reporting from the climb.
One ask: Which pillar do you need most right now? DM me one word — Protector, Provider, Leader, or Lover — on Instagram: @coachcodysmith. I read every one.
Connect:
Instagram: @coachcodysmith
Gyms: @virtuousgymwa · @virtuousfitnesssouth · @virtuousgrappling
...more
24min
May 04, 2026The #1 Nutritional Mistake I see with My Clients…Are you doing this?
In this episode, I break down one of the most common patterns I see holding people back from changing their body composition.
It’s not overeating.
It’s not lack of effort.
It’s the cycle of chronic under-eating mixed with inconsistency.
A lot of people are stuck in a loop of eating too little, feeling run down, eventually losing control, and then repeating the process. Over time, this leads to stalled progress, frustration, and confusion around why their body isn’t changing.
We dive into what’s actually happening physiologically and why simply eating less stops working.
I also explain the concept of Adaptive Thermogenesis, how your body adapts to prolonged calorie deficits, and why this can slow fat loss over time.
From there, I walk through what doing nutrition correctly actually looks like, and why the answer is often not more restriction, but a smarter, more strategic approach.
We finish by breaking down reverse dieting, what a calorie deficit really is, and how to structure your nutrition so your body can actually respond and progress.
What You’ll Learn
Why eating less doesn’t always lead to more fat loss
The cycle of under-eating and inconsistency that keeps people stuck
How the body adapts to prolonged calorie deficits
What metabolic adaptation actually means in real life
Why pushing harder often makes things worse
What a reverse diet is and when to use it
How to approach fat loss in a sustainable and effective way
Key Takeaways
The goal is not to eat as little as possible
Consistency beats extreme restriction
Your body adapts to long-term dieting
If your body isn’t responding, the strategy needs to change
Sometimes the smartest move is to rebuild before pushing again
If you haven’t yet be sure to Subscribe!!!
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
...more
31min
January 26, 2026Product First, People Always: Lessons From Our 2026 Brand Vision Meetup
In this episode, I sit down to unpack our 2026 Brand Vision Meetup with the Virtuous team.
This wasn’t just a planning meeting…it was a moment of honest reflection, alignment, and recommitment to who we are, what we stand for, and the standard we’re willing to hold as we move forward.
I walk through:
The real lessons from 2025…what went right, what broke down, and where leadership needed to level up
Why clarity of vision directly impacts product quality
How losing identity, even briefly affects culture, standards, and results
What it actually means to say “Product First” and “Hold the Line” as a leader
The values that define Virtuous: Growth, Trust the Team, Excellence, and Accountability
Why people don’t want more motivation they want to be led
The challenge (and necessity) of changing culture by pulling out old roots
What being a great team member at Virtuous in 2026 truly requires

We also define what Virtuous will look and feel like in 2026:
A tight, premium, client centric model
Exceptionally clean, intentional, branded environments
World-class coaching and transformation-focused programming
A culture with soul, standards, and zero ego
A team that owns the jersey on and off the floor

This episode is for:
Gym owners and leaders building culture
Coaches who want clarity, not chaos
Anyone trying to lead people without losing themselves
Anyone who believes excellence is built by standards, not slogans

If you’re building something meaningful or trying to protect it as it grows this conversation will hit home.
If you haven’t yet be sure to Subscribe!!!
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
58min
January 19, 2026 HYROX Lessons Learned: How to Race Smarter, Train Better, and Chase Sub-60
HYROX is simple on paper……. run, work, repeat.
In reality, it’s one of the easiest races to get wrong.
In this episode, I break down my biggest lessons learned from racing HYROX. What mattered, what didn’t, and what I’d change next time.
This isn’t a highlight reel or a hype talk. It’s a real breakdown of pacing, mistakes, strategy, and how to approach HYROX if you actually want to perform well.
We cover why running speed matters more than most people want to admit, where races are truly won and lost, and how the environment can trick you into pushing too hard too early. I also talk through warm-up strategy, fueling, crowd navigation, and why wall balls are still the great equalizer.
From there, I zoom out and talk strategy and how HYROX should be approached differently depending on whether you’re racing Solo or in Doubles.
Each division demands a different mindset, pacing plan, and execution.
I also go station by station to discuss how to approach the runs and workouts, how to think about time, and where to stay patient versus where to compete.
Finally, I lay out what a sub-60 HYROX actually looks like realistic run splits, station times, and the level of composure required to hold it together for the full race.
If you’re training for HYROX or thinking about it this episode will help you race smarter, train with intention, and avoid the mistakes that cost the most time.
If you haven’t yet be sure to Subscribe!!!
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
40min
December 18, 2025 The Truth About What it Takes to Make a Great Gym: Inside the Mind of Our Gym Manager with Kaua Cole
Welcome back to another Episode of the show.
This Episode we give you a behind the scenes look at how our Site Manager runs and operates Virtuous Gym.
She shares insights from a day in her life, lessons learned, and what we believe Coaching Excellence looks like.
Be sure to sit down pull out a notebook and take notes.
It is a good one!

If you haven’t yet be sure to Subscribe!!!
Kaua’s Instagram: @coach_sweetkaua
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
53min
December 05, 2025 The Last 2 Months were my Worst Months in Business in the Last 5 Years – Here is what we did to Grow through it
The Last two months of business were some of the worst months I have had in 5 years!
But now we are growing like wildfire!
In today’s Episode I share the 3 things we did to grow our business post government shutdown.
I am excited for you to listen.

If you haven’t yet be sure to Subscribe!!!
Follow us on Social:
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
20min
November 21, 2025Why Our Gym Trains Differently: Level Up Your Group Workouts
In this episode, I break down the core principles that separate real training from the typical “group class” model found in CrossFit and group fitness gyms.
I explains why my gym doesn’t run classes it runs sessions.
Why the coaching model is built on personalization, not scaling.
And why progression and regression systems create a training environment where every athlete feels seen, challenged, and supported.
If you’re a coach, gym owner, or trainer who wants to elevate your standards and deliver a more professional, intentional training experience, this episode will challenge the way you think about programming, coaching, and session structure.
What we discuss:
1. Sessions Over Classes
How language shapes expectations, standards, and the overall training experience. Why “class” lowers the bar and why “session” elevates it.
2. We Personalize We Don’t Scale
The key difference between scaling (reactive, generic, often diminishing) and personalization (intentional, targeted, stimulus-preserving).
How personalization builds trust, unity, and higher quality coaching.
3. The Power of Progressions & Regressions
Why coaching isn’t improvisation.
How progression/regression systems create structure, consistency, and individualized development inside a group environment.
4. What a Professional Training Environment Actually Looks Like
How clarity, systems, and intentional language turn group training into a unified, purposeful session instead of chaos management.
TAKEAWAYS FOR COACHES & GYM OWNERS:
Language can elevate or erode your perceived professionalism.
Scaling is not the hallmark of good coaching; personalization is.
Systems create consistency, consistency creates trust, and trust creates retention.
Progression and regression frameworks allow coaches to deliver individualized training at scale.
A session should feel like everyone is doing the right version of the workout not the “easy” or “scaled” version.

If you haven’t yet be sure to Subscribe!!!
Follow us on Social:
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
24min
November 13, 2025Coach Development: How we are Upgrading our Group Fitness Sessions and Lowering our Churn Rate
In this episode, Cody breaks down what it really means to be a great coach. It is not just about running workouts or following programming. It is about hosting an experience.
Cody shares how the best gyms in the world create energy, belonging, and connection.
You will learn how to shift from being an Coach to being a true leader who builds a culture that feels good to be part of and hard to leave.
Key Topics Covered:
1. The Host Mindset
Every session is a hosted experience. A great coach sets the tone, builds anticipation, and creates an environment that feels alive. The job is not just to lead training but to welcome people into a culture.
2. Setting the Environment
Coaches control the energy of the room. From the music to the greeting to the transitions between movements, every detail matters. People move and perform better in an intentional environment.
3. Connection is the Currency
The best coaches connect with every client during every session. A name, a fist bump, or a personal cue tells someone they are seen and valued. Connection drives retention far more than programming alone.
4. Building Micro Communities
Every gym naturally forms smaller groups. Instead of ignoring them, great coaches lean into these communities. Celebrating teams, creating small rituals, and building camaraderie deepens the culture and keeps people coming back.
5. Coaching Energy and Leadership
Energy is leadership. Great coaches do not have to be loud, but they do need to be intentional. They create momentum, keep energy high, and lead with presence.
6. The Virtuous Coaching Framework
Host. Experience. Connection.
This simple structure helps coaches deliver a world class session every time. Greet with purpose, lead with energy, and finish by connecting personally.
Takeaway:
Coaching is more than teaching movement. It is about creating moments people never forget. When you coach like a host, your workouts become experiences, your gym becomes a community, and your clients become family.
Listen to this episode if you want to:
Build stronger connections with clients
Improve class energy and engagement
Create a culture people love being part of
Develop leadership beyond sets and reps

Call to Action:
If this episode hit home, share it with another coach who needs to hear it. Then go out and host the best workout experience your people have ever had.

If you haven’t yet be sure to Subscribe!!!
Follow us on Social:
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
26min
November 06, 2025 Fueling for Life | Why Most People Get Nutrition Wrong
In this Episode I break down the truth about nutrition and especially for hybrid athletes…aka people who want to be strong, look good, and perform at a high level without falling into the trap of diets or extremes.
I dive into the most common nutrition myths, what the science actually says about carbs, fats, and protein, and how to build a long term fueling strategy that supports performance, muscle, and longevity.
If you train hard but feel like your nutrition isn’t keeping up this episode will reframe how you eat, think, and recover.
If you haven’t yet be sure to Subscribe!!!
Follow us on Social:
Personal Instagram: @coachcodysmith
YouTube: The Channel
Gym Instagram: @virtuousfitnesswa
Gym Instagram: @virtuousgrappling
Gym Instagram: @virtuousfitnessboise
...more
40min

FAQs about The Hybrid Mentality:

How many episodes does The Hybrid Mentality have?

The podcast currently has 47 episodes available.