The Health & Fitness Podcast, By Innerfight

Carey Kepler, a wife, mother, business owner, motivational speaker, top-ranked athlete and coach who resides in Austin, Texas. Carey is the co-founder of CrossFit Central, a business she started with her brother with the mission of building a fit community in their city. Since 2006, Carey has worked as a coach and inspirational speaker and played a dynamic role in seeing the lives of thousands of people change. Carey’s greatest passion is helping others find their purpose, set goals and live an intentional life. Carey, herself, is a world-class athlete who took the “3rd Fittest Woman in the World” title for her 3rd place overall at the 2009 International CrossFit Games – surpassing over 75 nationally ranked female athletes. She returned to the Games in 2010 & 2011 at an individual and in 2012, she qualified with Team CrossFit Central at the Games to compete alongside the top 50 other teams from around the world. Carey was incredible to interview from start to finish. She has insane energy and passion for

I posted something a few weeks back about asking how people are and actually listening to the answer rather than moving on to our own agendas. That sparked a lot of feedback on my Instagram which I kick this show off with. Asking for help seems so hard for so many of us. Some of you may remember show #588 where I talked about Mental Health with Dani and she explained how they had systems set up so people could easily ask for help. I have thought about this a lot since and had a personal encounter where 3 people in 1 day asked me for some quite serious help and although I know it was a big thing for them I thought nothing less of them and of course helped them as much as I could and am still doing so today. The key take away from this show…….ask for help if you need it.

Alasdair Hall Jones is a globally experience marketeer and having spent a chunk of his career with the Marketing Society he has had exposure not only to some of the most influential brands in the world but also the leaders behind those brands and the CMO’s that are bringing ever new marketing ideas to life in attempt to snatch the attention and money of the consumer. In this show Alasdair and I discuss how marketing has changed over the last decade with a focus on the health and fitness industry. We try and weigh up the pros and cons of what I of course love to call the “insta douche bags” and those that seem to be hoping on the fitness band wagon. At the forefront of many organizations brand strategy these days is sustainability and my question to Alasdair was if companies actually care or if they just make it look like they care about the environment in the search of more sales. These are topics that affect all of us and Alasdair has some really useful and interesting points which I am sure you will enjo

We often hear people saying that there particular “body type” does not really suit a sport or activity. Thats what I talk about in this show, what are the limiters? Are they for real or are they just an excuse. The bottom line I think is simple in that our “body types” are what we mold and for the most part unless we are playing top level professional support there are many sports we can all enjoy with the bodies we have, it just depends how much you want to enjoy that sport. So no, your body type is not the limiting factor, however your body shape that you have chosen to develop may be.

600 shows!!!! Thank you so much for your support! Dan Wagstaff has an incredible story and in this 45 minute show he shares some super power snippets of it with us. From a sporting background to drinking and smoking and very soon drugs, Dan talks openly about his life and the defining moments in it. He also shares with us what he is up to now and how he has built a super strong community and the great things he is doing there. There are so many powerful points in this show. 2 that stuck with me were: "Change the thinking, change the action and the outcome changes” "Sitting in the car looking in the rear view mirror, Monday morning 4am. Your mum would be fu*king ashamed of you right now.” There are so many others. I am sure you guys will love this chat with Dan. Connect with Dan: https://www.instagram.com/dan.mba/ Check out his podcast https://www.instagram.com/agoodechinwagpodcast/

Everyone is busy or at least that is what they say, but how busy are we and how can we free up time to do the things that make us the most happy. In this weeks shorter show I talk about some examples of great leaders who you would think are just working all the time but seem to have a lot of time on their hands and then share some hacks with you about not being so busy. Also please…stop telling everyone you are busy. Enjoy the show.

I found John Lindsey through the good old trusted Instagram and was immediately intrigued as to the positions he was able to get his body into. Of course my immediate thoughts were that John was just “one of those guys” who was hyper mobile. Of course I stalked him a little bit and quickly found a piece on his site that said "In grad school my body was broken; I couldn’t touch my toes, squat past parallel, and I’d have back pain after most workouts." I knew I had to get John on the show! In this show we talk about mobility but more than that we talk about John’s journey and things that you and I can learn from it. John isn’t asking everyone to be made from rubber but what he is advising people to do is just spend a little bit of time on their body each day as the title suggests. Once you have listened please go and take action! Connect with John https://www.instagram.com/themovementjourney/ https://www.themovementjourney.com/

We get a lot of questions from people in classes and also to the show about how we put together our class program. The tag line of CrossFit as we know is “constantly varied, high intensity, functional movement” and for a long time in the early days gyms took the "constantly varied" to new heights without applying much science to their approach of programming, nothing against that as the objective for many was to get many moving and they did a great job of that. In May 2019 Boz took over writing the class program here at InnerFight and we sat down to map out what we though based on both our experiences what would be the best “model” to follow….we then invented our own new one! In this show we talk all about how it works and of course where she gets a load of the mayhem workouts from, we also chat about our new gymnastics class. Enjoy the show and if you want to check out the daily workout anyway head over to www.innerfight.com and you can see them all. Thanks for listening. Marcus

Alastair Hearte has an incredible story and delivers it in it’s rawest form with energy and passion. Having started smoking at 12 years old, he was kick out of school at 15, had a serious drug problem which led into alcohol addiction by the time he was 28. It was at that age that he said enough is enough, “found his anchor” and a “purpose” and changed his life. In this show Alastair speaks super openly about his past, he hides nothing and shares an insane passion just to help make people better. He is energetic and inspiring as well as being a world champion in various figure modeling categories at 38 years old. Alastair gives us so much in this show. I am sure everyone will learn loads from it and I am thankful that he took the time out to chat. Connect with Alastair. https://www.instagram.com/alastair_harte/?hl=en

When I first went into a CrossFit gym and saw the rings I was intrigued. When I then saw someone doing a muscle up I knew I had to do one. This was back in 2004 where things were a lot more straight forward, we used bands less and we were just playing around with things hoping that something good may happen. Over 15 years later I am sure thousands of others have done the same thing as they walk into a gym and some may have mastered the muscle up but others haven’t. In this show I give you the biggest secrets to getting your muscle ups sorted in the shortest time period which I will tell you straight up is 6-8 weeks at the quickest…..you need a bit of patience here folks, this is all about building strength, but the good news is that the strength you build will get you what you want and if you are smart it will last! So stop wasting time when you are early for class or when you have a spare 20 minutes, follow what is says in the show and I will see you at the top of the rings super soon. Marcus

A number of you may remember this guy from a few years back in show 382 where we talked about life, Oasis and his mad dress sense amongst other cool things. Well Monty was passing through Dubai recently so I took the opportunity to get another show with him. Monty used to live in Dubai, two years ago he took a job in Europe with cycling brand Maap which has seen him travel extensively for the last 2 years to get his job done. We talk about that, the success he has had but I think more importantly the impact it has had on his health physically and mentally. I try and get him to open up about a few things which he does as he talks us through his break down at the world championships. Monty tells it how it is and appreciates a good hat, perfect combo for success on this show. Enjoy it. Marcus

“Simplicity” is one of the InnerFight brand values. This show is not only because of that. It’s because when it comes to human performance we see so many people complicating things so much but don’t understand why as 9 times out of 10 the most simple things work. The simpler you live in a number of areas of life the more fulfilled you will be, trust me. Enjoy the show. Marcus

Tom Otton is no stranger to InnerFight. He has been on the podcast twice before and in this show joins a special few for his third appearance. I am not sure why I don’t get him on more often as every time I put a mic in his hand and fire some random questions in his direction he gives us absolute gold! For some shows I spend hours prepping and researching my guests but having done various ultras with Tom and spent countless hours shooting the breeze I am not sure what more research I can do with him. So this show was totally free styled with the sole purpose of getting you guys fired up for 2020. I think we did a pretty cool job! Check out Tom’s previous appearances on the show: Tom and Rob podcast Also please hope over to “The Creator sessions podcast” which Tom hosts You can connect with Tom @tomotton

Final one for 2019 folks. A short show to say thanks and to give you a few things to think about for 2020. You have been epic in support this year and we massively appreciate you all. Marcus

Well that was fast wasn’t it. I can quite literally remember as though it was yesterday sitting down to wrap up 2018 and prepare for 2019 and here we are 12 months and 104 shows later. Firsts off a huge thanks to every single one of you that have listened to the show in the last 12 months. An even bigger thanks to those of you that have shared it with a friend. That’s how we grow! In this show I keep it short but wrap up 2019. What went down, who we caught up with, some cool things we did around protecting our environment and what were my top 4 shows of the year. I also give you a sneak peak into what we have coming up in 2020. Thanks for the support guys. No Weakness. Marcus

Welcome to the InnerFight coaching team Rob Foster! Rob has joined the team as an endurance coach and community manager so you will certainly be seeing more of him in the coming weeks, months and hopefully years. In this show we get to know Rob a bit more as we discuss his background, his passion for cycling and what he has been up to for the last few years! Connect with Rob rf@innerfight.com

The subject of “Mental Health” seems to have a lot go stigma tied to it and is even taboo in a number of cultures, however if you look to some of the data, as a race we have some real issues that we need to face up to as lives are being taken and people are living in misery. Todays guest Dani has herself suffered from depression and anxiety throughout her life which she talks openly about. She also shares with us the vision behind her company Safe Space DXB and some of the great things that they are doing to help the people of the UAE. Dani gives us some practical tips that we can start implementing into our lives straight away and continues the theme that we have discussed in previous shows that "its ok not to be ok” but then you need to do something about it. I loved this chat with Dani and I am sure it is not the last time we speak. Thanks Dani for your time and folks I hope you enjoy the show. Check out Safe Space DXB at https://www.safespacedxb.com/

Every so often a podcast host from the other side of the world drops me a mail and ask’s if they can interview me. Instead of being the one to ask the questions I am the one answering them which gives me a chance to talk more than normal and share some of my thoughts on different things. This chat with Rich was a load of fun and I just hope that by sharing my story with his listeners and maybe with some new listeners to our show that at least one person chooses to make a few good changes in their life and live life to the full. Check out Rich’s show here https://milehighendurancepodcast.com/ Thanks for listening. Marcus

Nutrition is perhaps one of the most talked about topics not only in sports performance but in very day life these days. We know that is accounts from (depending on who you talk to) anywhere from 60%-90% of how we look, feel and perform. When it comes to athletic performance it is obviously more challenging to have a meal on the go and a number of years back we saw the introduction of nutrition “gels”. Todays guest is a man who you could say has made these gels not only his fuel for his sports performance but also his fuel for life. Tim Lawson is the founder of Secret Training and has been in the sports nutrition business for a number of years. In this show Tim talks to us about how he got into the nutrition business, what’s important when looking for quality products and a whole load of things about the food industry that caused us a certain amount of surprise that’s for sure. Enjoy the show. Check out Secret Training here https://www.secret-training.com/

As with many of my challenges this one came out of nowhere really, however I think it was one of the hardest I have done. This is a replay of the Run Strong podcast where Tom Walker interviewed me about the run. I thought it would be cool to play it out on our show here and I hope you enjoy it. If you want to read more about the run be sure to check out this article. http://www.innerfight.com/24-hours-on-a-400m-track/