Kelly and Kayla from Power Nutrition join us to discuss their approach to nutrition coaching that focuses on fueling both performance and everyday life, breaking free from diet culture mentality, and building sustainable habits that lead to lasting results.

• Power Nutrition is built on three core principles: performance, wellness, and results
• Both coaches have personal experiences overcoming restrictive diet culture mindsets
• Nutrition coaching isn't just about food quality or macros - it's about the whole person
• Most clients aren't eating enough rather than eating too much
• Sustainable results require minimum 3-month commitment to develop lasting habits
• Weekly check-ins provide accountability and prevent momentum loss
• InBody scans offer objective measurements but are tools, not the final word
• Food freedom comes from learning how to fuel properly without obsessing
• The best time to start is now - not after holidays or when life "calms down"
• Power Nutrition coaches work with clients at all fitness levels and all goals

If you're interested in learning more about Power Nutrition or want to work with Kelly or Kayla, follow them on Instagram @_PWR_nutrition or visit them at Bison CrossFit.

Coach David Syvertsen welcomes Bob Wallum, the eighth-ranked 35-39-year-old athlete in the world, fresh off the CrossFit Games in Columbus, Ohio. The conversation explores Wallum's journey from Bison coach to elite CrossFit Games competitor, diving into his competition experience, training philosophy, and mindset.

• Competing alongside CrossFit legends like Scott Panchik and Sam Dancer
• The experience of coming back from early events that weren't his strengths
• Managing physical and mental fatigue six weeks before competition
• Why strength is "the price of admission" for competitive CrossFit
• Finding balance between pushing limits and preventing injury
• Building muscle as the most important factor for long-term health and performance
• Simple approach to supplements: creatine, electrolytes, and pre-workout
• Balancing family life and coaching with high-level competition
• Post-competition mindset and avoiding the rush to compete again too soon
• Plans to address injuries before preparing for next year's Open

Stay tuned for information about Bob's strength-focused programming through Next Level, designed to help athletes of all levels develop the foundation they need for CrossFit success.

Brian, owner of Asbury Park Summer Games, shares his journey from CrossFit athlete to competition organizer and his mission to preserve the event's legacy while building its future. His passion for inclusivity and community comes through as he reveals plans to weatherproof next year's competition, continue the three-day format, and create an experience that serves athletes of all levels.

• Started CrossFit 15 years ago, competing at APSG before becoming its owner
• Sees himself as a "shepherd" of the competition, respecting the foundation built by original owners
• Created an inclusive environment with activities for kids and families despite weather challenges
• Plans to maintain the popular "Friday Night Lights" concept that allows all divisions to compete under the lights
• Believes CrossFit has become too exclusive and aims to recapture the community spirit of the sport's early days
• Wants to collaborate with other competition organizers rather than viewing them as competition
• Emphasizes that when one gym or competition succeeds, the entire CrossFit community benefits

Listen to more episodes of the Herd Fit Podcast with Dr. Sam Rhee and Coach David Syvertsen for insights on enhancing your healthy lifestyle through fitness, nutrition, and mindset.

What happens when your CrossFit gym goes dark? Coaches David Syvertsen @davesy85 and Sam Rhee @bergencosmetic dive deep into their CrossFit Bison's unique Dark Week experience – where workouts remain completely hidden until athletes walk through the door.

They explores the fascinating psychological impact of removing workout previews. While some members struggle with the lack of control, others discover unexpected freedom when forced to trust their fitness completely. As Coach David explains, "If your true goal is to become a fitter version of yourself, you're going to have to do things you don't want to do."

The hosts share candid insights about programming challenges, athlete reactions, and even expose how some members secretly try to peek at workouts ahead of time (spoiler: it ruins the experience like finding Christmas presents early). They tackle practical concerns like equipment preparation while highlighting profound benefits including breaking the subconscious bias of cherry-picking workouts and building mental resilience.

Perhaps most compelling is how Dark Week reveals character. Those who embrace the unknown with humility often benefit most, while those who resist relinquishing control miss valuable growth opportunities. The discussion ultimately circles back to CrossFit's foundational principle of preparing for the "unknown and unknowable" – something many athletes gradually drift away from as they settle into comfortable routines.

Whether you're a CrossFit veteran seeking to recapture early excitement or a fitness enthusiast curious about mental training aspects, this episode offers thoughtful perspectives on breaking patterns and embracing discomfort. Listen now to challenge your own approach to fitness and discover why sometimes not knowing might be exactly what you need.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What happens when passionate gym members step into coaching roles? In this revealing conversation, Coach David Syvertsen @davesy85 sits down with Coaches Keith Andrews @keithandrews1 and Tara Porfido @tporf – two CrossFit Bison members who successfully made the transition to becoming beloved coaches at the gym.

The journey from workout partner to workout leader isn't always straightforward. Keith and Tara candidly share the unexpected challenges they encountered, from the surprising amount of behind-the-scenes preparation to the delicate balance of coaching friends they once trained alongside. Tara, with her physical therapy background, and Keith, with his baseball coaching experience, bring unique perspectives on what truly makes someone an effective coach in the CrossFit environment.

"A good coach has the mindset that asks 'what can I give versus what can I get?'" Keith explains, revealing the service mentality that drives exceptional coaching. Meanwhile, Tara shares how seeing members achieve breakthrough moments provides unmatched fulfillment: "I'm that coach who's jumping up and down hands in the air when people hit PRs."

The conversation delves into CrossFit Bison's structured coaching internship program, time management challenges, and the art of effective class leadership. You'll discover why creating the perfect playlist takes longer than you'd think, how coaches mentally prepare for classes days in advance, and why knowing when to start your warm-up is crucial for a seamless CrossFit experience.

Whether you're a CrossFit enthusiast curious about what your coach is really thinking, someone considering stepping into coaching shoes, or a gym owner looking to develop your coaching staff, this episode provides an authentic look at what makes community-centered coaching truly special. What begins as a passion for fitness often evolves into something much more meaningful – a chance to serve others and truly impact lives through movement.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

Ever wonder what it's like to tackle one of fitness's fastest-growing challenges alone? In this revealing conversation, CrossFit Bison member Dan Greenberg @danmg1128 takes host coach David Syvertsen @davesy85 through his journey of completing the Hyrox race as a solo competitor. What makes this story particularly remarkable is Dan's comeback from a potentially career-ending back injury that required surgery just a few years prior.

Dan shares how he went from being told he had "the worst squat ever seen" to becoming one of the strongest pound-for-pound athletes at his gym. His spontaneous decision to register for Hyrox came without specific training beyond his regular CrossFit routine, yet he completed the challenge with impressive consistency. Maintaining an eight-minute mile pace across eight 1000-meter runs while tackling stations including ski erg, sled push/pull, rowing, and wall balls, Dan discovered that the running portions were surprisingly easier than the strength elements for many participants.

The conversation explores the fascinating logistics of Hyrox, which has grown from 700 participants in London to over 40,000 registrants worldwide in just a few years. Unlike traditional CrossFit competitions that can span entire days with significant downtime, Hyrox offers an efficient, streamlined experience with excellent spectator engagement. Dan and host David Syvertsen debate whether the event will maintain its explosive growth trajectory or follow other fitness trends that have plateaued after initial enthusiasm.

Perhaps most valuable are Dan's insights about training for such events. While many assume running capacity is the primary determinant of success, Dan highlights the often-overlooked importance of strength training. The stronger you are, the less each station depletes your energy reserves for the runs. His experience proves that CrossFit provides an excellent foundation for High Rocks, though specific training for certain elements like the sled pull can make a significant difference in performance.

Ready to push your fitness boundaries in a new way? Dan's story might just be the motivation you need to take on your first Hyrox challenge.

#Hyrox #HyroxTraining #HyroxWorld #HyroxAthlete #HyroxCompetition #HyroxLife #HyroxWorkout #HyroxCommunity #HyroxPrep #HyroxJourney

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take for two busy working moms to conquer one of the fastest-growing fitness challenges in the world? With host coach David Syvertsen @davesy85, Keren McKinney @kerenmckinney and Ashley Syvertsen @ashleyann522 pull back the curtain on their recent High Rocks race experience in New York City, revealing the reality behind the Instagram-worthy finish line photos.

The conversation dives deep into what truly matters when preparing for such a physically demanding event. Keren, a former college soccer player and nurse with four children, paired with Ashley, who readily admits "I don't run, I don't like to run" to tackle what they describe as a race that's "90 percent running." Their candid discussion about training strategies uncovers a crucial insight: success came from adding specialized Sunday sessions focused specifically on transitioning between running and workout stations—the exact format they'd face on race day.

Most compelling is their approach to teamwork. Rather than simply splitting the work evenly, they strategically played to each other's strengths. "I would come in and do the station and then be able to rest before the run was huge for us," Ashley explains, while Keren acknowledges, "I need to train harder next year because I was so gassed after a couple of the stations, being the one having to run again." This honest assessment of their partnership demonstrates the thoughtful planning required for team success.

Beyond physical preparation, they share the logistical challenges rarely discussed—from not knowing their heat time until three days before the race to walking "5,000 steps looking for water" at the venue. Their running splits reveal remarkable consistency throughout the race, maintaining nearly identical lap times from start to finish despite fatigue.

The most powerful moment? Crossing the finish line hand-in-hand after pushing each other past their perceived limits. "There were times in the race when I wanted to walk because I was so tired, but I'm not going to walk because Ashley's not going to walk," Keren reflects. They're already planning next year's race, with improved strategies and faster targets.

Ready to take on your own fitness challenge? Listen now, then subscribe and share your thoughts on how you balance life's demands while pursuing your fitness goals.

#Hyrox, #HyroxTraining, #HyroxWorld, #HyroxAthlete, #HyroxCompetition, #HyroxLife, #HyroxWorkout, #HyroxCommunit #HyroxPrep, #HyroxJourney

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness

What does it take to become the first state wrestling champion from your school in nearly 60 years? Today's guest, Francesca Gusfa @francescagusfa, joins coach David Syvertsen @davesy85 as she shares the remarkable journey that led her to make history at Ridgewood High School.

Fresh off her state championship victory, 18-year-old Francesca opens up about the winding path that brought her to wrestling excellence. Unlike her brothers who started wrestling early, Francesca initially pursued gymnastics and other combat sports before fully committing to wrestling. That diverse athletic foundation gave her exceptional body awareness and movement patterns that now define her quick, powerful wrestling style.

The conversation dives deep into the mental game that separates good athletes from champions. With refreshing candor, Francesca admits, "For me, the mental game is the toughest one." She details how losing last year's state championship became the fuel for her triumphant return, and how visualization practices helped her overcome performance anxiety. Her insights about pre-competition mindset and the challenge of "staying on top" reveal wisdom beyond her years.

Perhaps most fascinating is Francesca's perspective on women's wrestling's rapid growth. As one of the pioneering female wrestlers at her school, she's actively working to recruit and train the next generation of girls to the sport. Her story illuminates how quickly opportunities are expanding for female wrestlers, from high school competition to collegiate programs.

Whether you're a wrestler, an athlete in any sport, or someone who appreciates the psychology of high performance, Francesca's journey offers valuable lessons about resilience, discipline, and the power of mindset. Listen now to discover how this remarkable young athlete balances 6am training sessions, academic excellence, and championship aspirations while helping build the future of women's wrestling.

@crossfitbison @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #personalizedfitness