In this podcast episode, I discuss six key things to stop doing in order to regain and take control of your life. Drawing from my own personal experiences and mistakes, I'll emphasize the importance of stopping certain behaviors that hinder personal growth and control.

The six things highlighted include not waiting for change, avoiding assumptions, setting anti-goals alongside goals, distinguishing between busyness and productivity, seeking validation from external sources, and not letting others set the conditions of your life. These insights aim to help the listeners lead a more directed, productive, and fulfilling life.

CHAPTERS

00:00 Introduction and Episode Overview

00:48 The Importance of Doing Less

02:33 Acknowledging Life Circumstances

04:30 Stop Waiting for Change

11:32 Living Life on Autopilot

17:10 Stop Making Assumptions

29:18 Stop Making Assumptions and Start Asking Questions

29:59 Set Anti-Goals Before Setting Goals

33:18 The Importance of Family Time

39:15 Stop Being Busy and Start Being Productive

48:39 Seek Internal Validation, Not External

54:07 Take Control: Set Your Own Conditions

59:20 Conclusion: Six Steps to Take Control of Your Life

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For this episode, I decide to take a different approach and use my entrepreneurial journey to address business questions sourced from Instagram about the path of building my company, BPN, from 2012 to January 2025.

I cover the biggest mistakes I've made, the transformative shifts in our business strategy, and insights on maintaining profitability while scaling. Alongside my experiences, I share valuable lessons on leadership, the importance of vision and intent, and our future plans, including international expansion.

Chapters

00:00 Welcome and Introduction

02:32 The Importance of Learning from Others

05:59 Biggest Mistake in Business

08:34 The Role of Vision and Intent

17:35 Taking a Salary and Early Challenges

33:20 Balancing Growth and Profitability

40:55 Transformative Shifts in Business

49:46 Maximizing Endurance: The Core of Training

51:29 Evolving Business Operations: From Humble Beginnings

58:30 Marketing Evolution: From Organic to Data-Driven

01:06:14 Standing Out in a Competitive Market

01:14:32 Advice to My Younger Self: Lessons Learned

01:22:57 Expanding to the UK and Europe: A Strategic Approach

01:27:16 Raising Capital and Managing Finances

01:31:22 In-House Fulfillment: The BPN Approach

01:38:02 Conclusion: Final Thoughts and Future Plans

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In this episode, I cover my personal journey of building endurance since 2018 and offer insights into running longer and faster. We'll discuss the adaptations and efficiencies gained through consistent practice. Covering topics such as the importance of aerobic base building, lactate threshold training, and critical velocity work.

I also share my experiences with physical challenges, training methodologies, heart rate and VO2 max training, and training structure. The aim is to provide practical advice for anyone looking to improve their endurance and running performance.

Chapters

00:00 Introduction to Building Endurance

01:28 Early Running Experiences and Challenges

04:29 The Journey from High School to Military Running

04:58 Discovering the Marathon and Running Strategies

10:33 Setting and Achieving Running Goals

17:00 The Marathon: A Test of Endurance and Efficiency

30:31 Understanding Lactate and Body Efficiency

31:23 Understanding Glucose Utilization During Exercise

32:59 The Impact of High-Intensity Training on Lactate Levels

33:55 Personal Experience with Lactate Threshold Testing

38:18 Adaptations from Endurance Training

41:02 The Importance of Aerobic Conditioning

44:25 Structuring Your Marathon Build

52:02 Training Methods and Personal Preferences

54:54 The Role of VO2 Max and Heart Rate in Training

01:03:44 Balancing Training Volume and Avoiding Injuries

01:06:08 Final Thoughts on Endurance Training

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In the last episode of the year, I'm sharing the five crucial mindset shifts needed to succeed in 2025, reflecting on personal experiences and lessons learned from a wild 2024.

I'm emphasizing the importance of being results-driven, embracing change, insourcing more while outsourcing less, pursuing the process rather than the final product, and welcoming downtime.

Chapters

00:00 Introduction and Episode Overview

00:38 Reflecting on a Wild Year

04:10 Call to Action for 2025

08:05 Mindset Shift 1

23:56 Mindset Shift 2

32:04 Mindset Shift 3

47:42 Mindset Shift 4

01:01:42 Mindset Shift 5

01:11:14 Final Thoughts and Encouragement

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In this episode, we recap my first HYROX competition in Dallas, Texas, held on November 23, 2024. Competing in the pro division with my BPN team, I share my training journey that began in June 2024 and break down the eight-round structure of HYROX races.

I analyze my performance and discuss my race results. We'll talk race strategy, the importance of training-specific movements, and my excitement for future competitions.

This episode offers insights into my training regimen, nutrition, and mental preparation to help you better understand and improve your own performance.

Chapters

00:00 Intro

01:08 What is HYROX?

02:57 Race Breakdown and Performance Analysis

08:14 Pre-Race Experience and Preparation

16:42 Race Day: From Start to Finish

22:36 Post-Race Reflections and Learnings

34:38 Future Goals and Upcoming Races

38:41 Training Strategies and Adjustments

50:10 Conclusion and Final Thoughts

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This episode is a raw and unfiltered take as I recount a life-changing experience from December 11th, 2024, where I miraculously survived being hit by a car during a morning run.

I share my reflections and lessons learned from this event, emphasizing the importance of embracing contentment without complacency. As an entrepreneur and athlete, I've always struggled with balancing ambition and presence. This experience has prompted me to reassess my life's pace, appreciate what I have, and commit to a future that values both growth and gratitude.

Chapters

00:00 Intro

03:28 Full Story

20:46 Reflections on Contentment and Ambition

26:26 The Addiction of Doing: A Personal Struggle

31:54 Balancing Sacrifices and Values

37:38 Building a Life to Be Proud Of

47:55 Conclusion: Embracing Contentment and Moving Forward

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In this fifth installment of the 'Building the Brand' series, I'm taking us through Chapter Five, titled 'The Hybrid Athlete,' covering pivotal moments from April 2019 to 2020. Highlighting my transition from bodybuilding to endurance training, I discuss the profound impact of discovering 'Go One More' and the growth of BPN. We'll cover personal stories, from marathon training to my mother’s battle with cancer.

Also covered are key learnings on branding, team building, and the explosive growth of BPN during the COVID-19 pandemic. Finally, I introduce the concept of the hybrid athlete, balancing strength training with endurance running, and how this approach has shaped both my life and BPN's future.

Chapters

00:00 Introduction to Chapter Five: The Hybrid Athlete

01:24 The Power of Brand: Finding Our Voice

03:04 Lessons Learned in Chapter Five

03:49 The Story of 'Go One More'

13:09 The Birth of a Brand: BPN's Evolution

13:33 Building the Creative Team

22:13 Embracing Endurance: From Bodybuilding to Ironman

27:13 Committing to Ironman Florida

28:09 A Personal Tragedy and Its Impact

35:36 The Growth of BPN During the Pandemic

41:42 Creating G1M Sport: Solving Real Problems

48:49 The Journey to a Sub-Three-Hour Marathon

53:00 Embracing the Hybrid Athlete Lifestyle

57:03 Conclusion and Future Plans

Watch or share the full Building the Brand series nowhttps://www.youtube.com/playlist?list=PLldAMepUaYU6vWd_yEkg7D4Y7fQMowyoZ

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This returning guest needs no introduction, but we will honor her with one. Today I'm joined by Sally McRae for another deep conversation, which is common for us, about the unglamorous aspects of growth, resilience, and character-building. We discuss the vital role of patience, the misconception of overnight success, and the importance of navigating through difficult seasons.

Sally and I share personal anecdotes from our toughest times, emphasizing the power of focusing on foundational habits and the often lonely, mundane work that leads to true greatness. This episode is absolutely packed with motivational insights and thoughtful reflections on life, perseverance, and enduring hardships with a warrior spirit.

Chapters

00:00 Intro

01:20 Catching Up with Sally

02:56 The Value of True Friendship

05:02 Overcoming Challenges in Racing

08:27 Navigating Life's Toughest Seasons

17:27 Balancing Ambition and Relationships

23:34 Finding Purpose and Peace

50:18 Struggles in Marriage and Personal Growth

51:00 Embracing Physical and Mental Strength

51:56 The Hardest Seasons: Relationships and Family

56:33 The Power of Solving Problems

01:00:03 Distractions and Focus in Life

01:17:45 The Importance of Foundational Principles

01:27:54 Reflections on Personal Journey and Purpose

01:33:38 Conclusion and Final Thoughts

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Keep up with Sally on socials and check out her Choose Strong podcast:

IG: instagram.com/yellowrunner/

YT: youtube.com/@sallymcraestrength

PODCAST: https://www.youtube.com/@choosestrongpodcast

I welcome back Jason Khalipa to dive into a conversation on the importance of fitness as a family value and the responsibilities of being a father and leader. Khalipa shares insights into his training regimen, personal experiences with professional CrossFit, and the necessity of leading by example both in fitness and family life.

We discuss managing time, the significance of exposing oneself and one’s children to intense physical exertion (RPE10), and fostering mental resilience through regular exercise.

Chapters

00:10 HYROX Training and Preparation

05:37 Cardio Training Insights

12:18 The Importance of Personal Responsibility

17:31 Balancing Family and Fitness

39:30 Fitness as a Family Value

46:03 Memories of Fitness in the Family

46:48 Impact of Parental Fitness on Children

48:11 Struggles with Eating Disorders

50:45 Balancing Fitness and Family Life

52:44 Parenting and Setting Examples

59:25 Fitness as a Responsibility

01:04:55 Training and Time Management

01:13:32 The Importance of RPE10

01:26:01 When Iron Sharpens Iron

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In this episode, we talk competitive hybrid athletics, specifically preparing for HYROX Dallas on November 23 with RMR Training's Rich Ryan and Ryan Kent. We kick off with the inclusive and inspiring fitness culture in Austin, specifics about the Elite 15 qualification system, and the importance of proper training, nutrition, and mental preparation.

We also share personal anecdotes and insights from our individual journies, including the evolution of training methodologies, the importance of staying in touch with high-intensity efforts, and managing nutrition effectively.00:00 Intros

Chapters

00:23 Morning Run and Austin's Fitness Culture

02:19 Diving into HYROX

02:32 HYROX Elite 15 Explained

04:10 Qualifying for Elite 15

05:30 HYROX Course Challenges

06:17 Evolution of HYROX

07:05 Training Strategies and Improvements

10:12 Aerobic Capacity and Erg Training

11:45 Stay Power and Training Balance

17:03 Data-Driven vs. Intuitive Training

31:44 Defining a Hybrid Athlete

35:00 Transition from Spartan to HYROX

40:47 Meeting and Rivalry

42:18 Rivalry and Motivation

42:39 Fitness Comeback and Relocation

43:22 Friendship and Training Partnership

44:17 Steeplechase: The Hybrid Event

47:34 Evolution of Endurance Athletes

50:04 Nutrition and Performance

55:32 Challenges with Food and Training

01:07:19 Fueling Strategies for Competitions

01:15:36 Workout Planning and Pacing

01:20:53 Conclusion and Future Plans

Strength, endurance, and wellness supplements to fuel your performance. SAVE 10% at BPN Supps:
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Keep up with Ryan and Rich:

Rich Ryan: https://www.instagram.com/richryan610/

Ryan Kent: https://www.instagram.com/dr0p_the_hammer/

RMR Training Podcast:

 https://www.youtube.com/channel/UCi5cih2R3tbNcifyvD2xRqQ

In this episode, Lucy Davis, who recently became a BPN athlete, discusses her journey as a hybrid athlete, the importance of setting challenging goals, and the satisfaction that comes from the struggle rather than the achievement itself. Lucy also opens up about her experience with imposter syndrome and how she's learning to combat it by setting both performance and personal goals.

The conversation revolves around the evolving mission of BPN and its focus on creating an inspiring training environment, culminating in an exciting preview of upcoming challenges and the importance of living life passionately.

Chapters

00:00 The Struggle and Satisfaction of Achieving Goals

01:06 Welcome Back, Lucy Davis!

01:33 The New BPN HQ and Human Performance Lab

04:20 Becoming a BPN Athlete

06:21 The Evolution of BPN and Aligning with Values

10:57 Performance Goals vs. Aesthetic Goals

17:15 The Speed Project Experience

21:49 Overcoming Challenges and Embracing Gratitude

24:47 Curiosity and Courage: The Power of Tattoos

28:34 Taking Action on Curiosity

36:10 The Power of Belief and Perseverance

37:38 Training for a Sub-Three Marathon

39:28 Mindset and Race Day Preparation

44:48 Overcoming Imposter Syndrome

51:38 Finding Happiness and Setting Goals

01:01:43 The Importance of Passion

01:12:19 Embracing Change and Living Fully

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