BRIO in the Box Podcast

In this episode of the Brio In the Box podcast, David and Jocelyn discuss habits as the true driver of long-term outcomes, the need to balance feasting with fasting, and Jocelyn's ongoing self-experimentation with anything and everything. They explain BRIO's focus on building self-trust and an Anti-Fragile mindset through adhering to habits like 10,000 steps in January and the February push-up challenge, and why CrossFit requires both consistency and anti-routine variety. They explain that leadership requires making changes in the name of continuous improvement, such as returning to daily workout blog posts to restore that early CrossFit magic and reduce cherry-picking. They argue that effective training means doing what is necessary, regardless of whether you like it or not. 00:09 Shaved Head Era05:31 Feast Fast Balance08:17 Habits Shape Identity15:19 Routine Versus Consistency19:43 Coaching What You Need22:57 Daily Blog Posts Return34:15 Show Up Like Sports46:11 Habits And Anti Fragile54:53 Do The Hard Things

David and Jocelyn recently ventured to Dallas, TX for AffiliateCon, an in person gathering of the best of the best in the world of CrossFit. Here we share the best quotes we scribbled in our notebooks and the takeaways still living in our heads, rent free.Forging Elite Fitness is back in the spotlight and we talk about what that means and why it's so important to CrossFitters, especially the OGs that have been at this for a long time. The CrossFit methodology optimizes human physiology. It's so effective that you would have to actively work against it in order to not see any results. Poor attendance, lack of effort, being uncoachable, daily drinking, crappy diet, lack of sleep, and a sedentary life all undermine your progress. These are roadblocks you could easily pull to stop getting in your own way.01:28 Affiliate Con Experience09:08 Challenges and Mental Toughness16:24 Health Crisis and Societal Issues28:04 CrossFit's Core Values and Community29:22 The Effectiveness of CrossFit Methodology36:19 The Sickness-Wellness-Fitness Continuum47:43 Effort and Moderation in Fitness and Life

There's a lot of "genetic diversity" in the wide world of CrossFit and affiliates come in many flavors - some good, some not so good. So how do you know if you're at one of the truly great ones?Join us as we hash out the elements that separate the mediocre from the exceptional - hospitality, community, coaching, cleanliness, programming, and more. We explain how to identify a top CrossFit gym, the significance of higher credentials, and the role of an actual CrossFit affiliation. Whether you're a seasoned CrossFitter or new to the community, this episode offers valuable insights into what to look for in a CrossFit gym to ensure you're getting the best experience.Tune in to learn how CARE and attention to detail make all the difference in a quality CrossFit affiliate.01:55 Hospitality07:12 Cleanliness and Maintenance13:50 The Value of Being a Licensed CrossFit Affiliate16:53 The Importance of Education and Credentials21:23 Programming33:16 Thoughtful Warmups33:44 a Physical Whiteboard in CrossFit36:37 Controversial Topic: Open Gym44:28 Searching for a good CrossFit affiliate50:56 Why some gyms are more expensive

Jocelyn and David recently attended the Canadian Affiliate Gathering in Banff with gym owners from across the country. What's the big takeaway? How do we control what we can control to make the brand of CrossFit better for all who set foot through the doors of an affiliate? LEADERSHIPAnd it's not just in business either. Society is in dire need of better leadership in families, schools, and communities. Be the change you want to see in the world and lead from the front in demonstrating the lifestyle you want your family and community to aspire to. Kids are being indoctrinated into "treat culture", with sugary rewards being shoved in their faces for even the slightest effort. Make it stop! Just say no!00:06 Recap of the Banff Trip01:43 Breath Work and Meditation05:19 CrossFit Community and Leadership14:14 Parental Leadership and Setting Examples21:04 Self-Respect and Self-Care21:16 Raising Respectful Boys22:42 The Problem with Treat Culture23:20 Leadership in Families25:15 The Impact of Sugar on Kids29:19 Healthy Alternatives and School Challenges

In this episode of the Brio In The Box podcast, Jocelyn welcomes Arlie from Farm One Forty, located just west of Saskatoon near Vanscoy, SK. Arlie shares her journey from working as an environmental consultant to becoming a full-time farmer committed to sustainable and holistic farming practices. Get to know Arlie and the origins and development of Farm One Forty, the benefits of rotational grazing, the nutritional superiority of grass-fed meat, and the importance of supporting local food systems. Arlie also talks about community engagement through farm tours, children's camps, and adult workshops, offering insights into the interconnectedness of environmental health, human health, and sustainable agriculture. The episode is a rich exploration of how one person can make a significant impact on the local food landscape and beyond.Check out www.farmoneforty.caFollow them on instagram @farmoneforty Things we mentioned:Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugRMark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKhChris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZRobb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0Other Recommendations from Arlie:The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1The film Common Ground: https://commongroundfilm.org/Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P00:34 Getting to Know Farm One Forty01:39 The Journey from Hobby to Business10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock19:54 Environmental Impact and Sustainability24:25 Connecting with the Community26:57 Rediscovering Lost Farming Wisdom27:24 Adult Farm Camp Experience29:23 Community and Local Support31:36 Kids Camps and Education36:00 Holistic Farming vs. Monocrop Agriculture39:09 Reviving Damaged Soil50:15 The Importance of Seasonal and Varied Diets52:56 How to Support Local Farms

First, we're re-capping our Step Into January 10,000 steps a day challenge and stressing the importance of daily movement beyond just gym workouts. Maybe you've heard the recent fitness buzzword "Zone 2 cardio"... We're here to tell you that shouldn't be a piece of your training in the gym, it should be you outside, on your feet, living life, and having fun. There's benefit to signing up for an event and participating in a competition even if you don't care at all about being competitive. Run a 10k, do a weightlifting meet, enter a 2k row competition.... AND sign up now for the CrossFit Open! 👉 games.crossfit.com Feel like you don't belong at one of those events or you have no business being there? Lets talk about Imposter Syndrome and how to flip those nasty nagging thoughts on their head. 00:28 Step into January Challenge Recap04:03 Zone 2 Cardio and Daily Activities11:43 February Push-Up Challenge14:42 The CrossFit Open: A Community Event24:42 The Importance of Community and Participation26:49 Exploring Different Fitness Challenges28:12 CrossFit's Versatility and Long-Term Benefits36:13 Overcoming Imposter Syndrome41:07 The Value of Doing Hard Things

In this episode, David shares a recent personal win when he fixed our broken induction stove all by himself. Life lessons learned include don't believe the first thing you read on the internet, you can learn anything, and you have to be willing to just TRY. This hands-on learning extends into the value of trying hard things and embracing the suck to grow and improve in life, from cooking meals to building fitness habits. Adulting 101 involves doing a lot of things you don't necessarily like, but are a required part of being a functional adult. Learning to do these things, without too much drama, is just part of life.Next up, we dive into the oft-requested topic of menopause, hormone replacement therapy, and how best to prepare for inevitable changes of life. Trust us, you don't want to miss these tips on how to be a handy and healthy human!00:07 Handyman win!06:08 Overcoming Self-Doubt16:39 The Importance of Discomfort25:25 Health and Hygiene for Kids26:05 Building Resiliency in Children27:48 Menopause: A Stress Test41:45 Functional Medicine and Root Cause Treatments46:57 Effective Exercise Strategies

First up, Jocelyn and David talk about their latest family challenge of keeping phones out of the bedroom. This means we're reading actual paper books!Jocelyn - Cells, Gels, and the Engines of Life by Gerald PollackDavid - Dopamine Nation by Anne LembkeWe take a question from the community: What do you know about gout?Back on the topic of dopamine, we talk about the balance of pleasure and pain and how to leverage this effect for good and not evil. High Intensity workouts definitely feel like pain... followed by feel-good rewards and health benefits, but how much intensity is too much? When we say CrossFit is "high intensity" is that the same thing as max intensity?Finally we link this into the importance of tracking your workout results. If you are doing a fitness program, you should be getting fitness and the only way to know if this is happening is to gather data.00:21 No Phones in the Bedroom experiment02:57 Diving into Dopamine Nation09:41 question from the community: what do you know about gout?13:20 Intensity in CrossFit Training25:42 Knowing When to Pump the Brakes: Avoiding Overtraining26:15 The Importance of Mechanics and Consistency27:08 The Athlete's Responsibility29:11 Burnout vs. Injury: The Real Risk29:56 Adjusting Intensity for Sustainable Progress34:56 Tracking Your Progress: Why It Matters37:26 Facing Reality: Logging Your Fitness Journey38:23 The Value of Data in Fitness47:27 Adapting to Life's Phases49:36 Celebrating Small Wins and Overall Fitness51:32 Final Thoughts: Fitness for Life

In a tragic blow to the treatment of mental health, and despite overwhelmingly positive data on its efficacy and safety, therapeutic use of MDMA for the treatment of PTSD has been denied by the FDA. Yet other pharmaceuticals that cause far greater harm and do not effectively cure disease continue to be available. For a deep dive on this, watch our Mental Health Series from May 2023:Part 1: https://youtu.be/CTDpg-5nPrI?si=Ko8cllh9c-FfG1_YPart 2: https://youtu.be/Fy1q76yWQAA?si=r5InpZwN2WgBaexaPart 3: https://youtu.be/dF5Ec8dNomM?si=FGw-NgAw_nxv65QgHealthcare is in crisis, no doubt, but the launch of the CrossFit Medical Society this week provides a bright light of hope on the horizon. Aiming to bridge the gap between fitness and healthcare, the CFMS will connect clinical practitioners with CrossFit coaches and community members with the goal of making the CF Affiliate a "health home". Anyone can join the CFMS for free at www.crossfitmedicalsociety.com and follow @crossfitmedicalsociety on InstagramOn a similar theme, BRIO + Nutrition is getting a professional office within CrossFit BRIO! Wrapping up her Masters of Science in Human Nutrition, Jocelyn will be connecting clinical nutrition with fitness and training within the CF Affiliate. 00:19 Disappointment with FDA's MDMA Decision06:42 CrossFit Medical Society Launch10:09 Building a home for BRIO + Nutrition12:50 CrossFit and Healthcare Integration15:00 Defining Fitness and CrossFit's Impact19:06 The Physical 100 winner is a CrossFitter19:49 CrossFit's Open Source Fitness24:23 The CrossFit Formula for Health32:54 Longevity in CrossFit35:26 The Affiliate as a Health Home

In this episode:01:18 Taping your mouth shut at night for deeper sleep, less anxiety, better dental health, improved cardiovascular function, and a smarter brain. Whoa.20:38 Solar Powered HumansMelanin, found in many cells of the body not just the skin, may actually store some energy from the sun and provide an additional energy source for cells alongside ATP. Are humans solar powered? Whoa. (read the paper here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10570809/#:~:text=Melanin%3A%20The%20unifying%20theory%20of,of%20neurodegenerative%20and%20other%20diseases.)

In this episode of the Brio in the Box podcast, Jocelyn and David discuss this month's habit challenge: Aqua April. Water intake goals, the importance of actually tracking rather than guess, early morning hydration, and maybe even reducing caffeineDavid talks about getting back to his morning cold plunge routine and the broader life lesson of embracing the suck. We also preview the upcoming "Meals Only May", where we'll work to eliminate nonsense snacking and feed ourselves whole meals instead, each containing at least 30g of protein from an animal source. Our summer Ruck-a-week fitness challenge will be back for 2024! You may have heard trendy terms like zone 1 or zone 2 cardio, but here we talk about the broader significance of what role these activities should have in your life. Plus, we touch on exciting future plans for Brio + Nutrition including an upcoming office renovation project in the gym.00:10 Year of the Habits: Aqua April 06:15 Cold Plunging: Building Mental Toughness13:26 Meals Only May: Focusing on Protein25:12 The Hidden Dangers of Hyper-Palatable FoodsFind the rest in Part 2 of ep 070

Jocelyn and David discuss the wins and misses of the 2024 CrossFit Open and how to use these tests to further your training in the year ahead.

1) What do you buy at Costco2) What do you think of those baby puff snacks?3) Why don't we scale handstand push ups to an abmat at BRIO?4) We asked you: what do you want to get better at this year?5) Sign up for The Open!