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.

If you haven’t yet be sure to Subscribe!!!

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

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

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

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

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

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.

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.

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

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.

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

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.

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

In this episode, I break down how to start running the right way.

Whether you’ve never run before or you’re trying to get back into it, this conversation focuses on simplicity, longevity, and building a rhythm you can sustain.

Most people overcomplicate running, chase miles too soon, or burn out fast.

This EpisodeI share how to build consistency, enjoy the process, and create a foundation that lasts.

You’ll learn the seven steps every great running coach in the world agrees on for starting smart:

Get fitted for proper running shoes and keep your gear simple.

Run for time, not distance. Start with 20 minutes and add five minutes each week.

Run two to three times per week to build the habit without overtraining.

Keep your pace conversational. If you can talk while running, you’re in the right zone.

Progress gradually and take recovery seriously.

Fuel and hydrate before your runs to feel better and perform better.

Learn basic running form and follow a simple plan that keeps you moving forward.

I explains why Zone 2 running is essential for longevity, how to avoid the most common beginner mistakes, and why patience and consistency always outperform intensity and speed.

This episode is for anyone who wants to start running with purpose and build a habit that actually lasts.

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

In this episode I break down what it really means to be a hybrid athlete and why this approach represents the future of fitness.

For years, people have trained in boxes as bodybuilders chasing aesthetics, endurance athletes chasing miles, and CrossFitters chasing intensity.

But a new kind of athlete is forming.

The hybrid athlete blends strength, endurance, and conditioning to build a body that not only looks good but performs exceptionally well in every environment.

Today I jump into my theories around that and how fitness has evolved, why the hybrid model is so effective, and how this training style leads to strength, capability, and longevity.

If you want to look awesome, move well, and feel unstoppable, this episode will give you a clear vision of what the next era of training looks like.

In This Episode You’ll Learn:

How I believe fitness evolved from bodybuilding and CrossFit into the rise of the hybrid athlete

What hybrid training really means and how to structure it effectively

Why hybrid athletes are the most well-rounded and capable humans on the planet

The three pillars of hybrid performance: strength, endurance, and intensity

Why this training style builds sustainable results and long-term health

How Virtuous embodies the hybrid philosophy inside its programs and culture

Key Takeaways:

“Hybrid training isn’t about being the best at one thingit’s about being dangerous at everything.”

“The future of fitness isn’t bodybuilding or CrossFit…it’s both.”

“Looking good is great. Performing well is better. Doing both for life…that’s hybrid.”

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise