I took a walk — and a mic — with my long-time CrossFit training buddy Yaohui Liu to talk about how exercise evolves over the years, how to deal with plateaus, and why just showing up matters.

Yaohui has trained in CrossFit for over a decade, while I dropped off after Season 1 of this podcast. We revisited his journey to uncover what has kept him going, how his mindset and training have changed, and what lessons can help anyone trying to stay consistent.

Key Takeaways:

• From Motivation to Habit: Yaohui’s training transformed from a motivation-driven activity into a built-in part of his daily rhythm.
• Dealing with Plateaus: Plateaus are natural. Yaohui explains how adjusting expectations, embracing consistency, and relying on community helped him stay the course when visible progress slowed.
• The Role of Goals: Your goals matter. Training to compete is different from training for overall health — and both are valid.
• Adaptation Over Time: Training intensity and style have shifted. Some movements became easier with experience; others (like conditioning) got tougher with age. The key is to listen to your body and adapt.
• Fitness as Mindfulness: For Yaohui, CrossFit is not just about physical results — it’s a tool for managing stress and clearing his mind.

Weekly Challenge:

Exercise this week without any specific goals in mind. Don’t chase a time, a weight, or a distance — move, enjoy it, and remember:

"Don’t do nothing. Do something and scale it back."

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• How to Break Through Your Workout Plateau | EōS Fitness
• Overcoming Plateaus: Strategies to Keep Progressing in Strength Training — IBX Fitness
• The Workout Plateau Explained: Why It Happens and How to Overcome It
• The Physiology of Training Plateaus

What’s your goal? Lose fat? Build muscle? Or maybe both?

In this episode, I delve into the science and strategy behind body recomposition – the process of simultaneously losing fat and gaining muscle. It’s not about perfection or punishment, but about getting the basics right and sticking with them.

• Why “eat less, move more” isn’t enough when your goal is to recompose
• The essential roles of protein, carbs, and fats in building muscle and losing fat
• How alcohol and high-fructose corn syrup quietly undermine your progress
• How to find the calorie “sweet spot” for simultaneous fat loss and muscle gain

You'll also hear the inspiring transformation story of James Rice, who lost nearly 70 kg, won a national body transformation championship, and wrote the book Transform Yourself.

https://www.100poundwar.com/

• Macronutrients matter – protein repairs, carbs fuel, fats support hormones.
• Calories count, but so does how and what you eat.
• Alcohol and HFCS: enjoyable? Maybe. Helpful for goals? Definitely not.
• Transformation is a long walk, not a sprint—one step, one meal, one habit at a time.

https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gain

https://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscles

https://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-women

https://www.berrystreet.co/blog/meal-prep-for-muscle-gain

https://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of Food
• High-fructose corn syrup, energy intake, and appetite regulation
• Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity
• High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMC
• High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMC
• A critical examination of the evidence relating high fructose corn syrup and weight gain -...

What do you call it when you carry weight in a backpack, walk around, and return home... all without any real destination? It’s called rucking, and it’s a surprisingly effective, military-inspired fitness practice that’s catching on with everyone from elite athletes to everyday adventurers.

In this episode, we unpack:

• The history and basics of rucking (yes, Romans did it too!)
• Why it builds strength, cardio capacity, and bone density
• The mental health boost of walking with purpose and a little extra load
• What to watch out for — and how to avoid injuries
• What gear you really need to get started
• How to fit rucking into your weekly fitness routine

Whether you’re walking the dog or training like a tactical pro, rucking is a simple, scalable, and joint-friendly way to level up your health.

Please send us feedback by email to feedback@scaledto.fit

Go to podchaser.com/scaledtofit and give us a rating.

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Rucking for Women Over 40 – Steph Gaudreau
• The effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets - PubMed
• The benefits of “rucking” - Seniors Today
• What is rucking? | Australian Seniors
• Rucking For Seniors: Full Interview & Personal Advice
• Rucking For Seniors: Benefits, Safety Tips, Techniques, Gear, And Routes
• Rucking for Seniors
• Rucking Safety Tips for Seniors
• The Risks And Rewards Of Rucking For Seniors - RuckingBasics.com
• What is Rucking: The Complete Guide
• How I'm Training for a 50-Mile Ruck
• A Deep Dive Into Rucking by Michael Easter – GORUCK Blog Archive
• Why fitness experts swear by this simple military-inspired exercise
• What Is Rucking?
• What Is Rucking & Is It Safe? Benefits, Downsides & How to Do It
• Rucking: Benefits and Safety Tips
• Combining Rucking and Running
• Ruck Training Plan: How to Prepare for Your March | OPEX Fitness
• Rucking Injury Prevention Guide | 10 Common Rucking Injuries to Avoid - RuckingBasics.com
• Common Rucking Injuries & Prevention...