Stronger Together with Sandpoint Strength
Kenny Markwardt
This is the podcast from Sandpoint Strength and Conditioning, hosted by owners Kenny and Jenn Markwardt. We'll be here to inspire, educate, inform and entertain.
Episodes
Why So Many Women Stop Feeling Like Themselves After 40 with Sarah Adair
Many women are told that fatigue, weight gain, poor sleep, mood changes, and low energy are simply part of getting older.But what if they're not?In this conversation, Sarah from Revival Wellness explains what actually happens during perimenopause, why hormone changes can start earlier than most women realize, and how those changes affect everything from energy and body composition to sleep, recovery, libido, and long-term health.Whether you're experiencing symptoms yourself or trying to better understand what your spouse, friend, or family member is going through, this episode offers a practical and approachable look at one of the most important health conversations women aren't having often enough.
Crystal Lost 100 Pounds. She unveils her secret.
When Crystal Baines joined Sandpoint Strength, she was an overwhelmed single mom of five who couldn't run around the block without an asthma attack. More than a decade later, she's lost over 100 pounds, cut her body fat in half, performs weighted pull-ups, and coaches others through the same journey.But this isn't a story about quick fixes.It's about showing up when you don't feel like it, working through injuries, celebrating small wins, and realizing that lasting transformation comes from consistency—not perfection. If you've ever felt like you're too far behind or that change takes too long, Crystal's story is proof that steady progress can completely change your life.
"I’m 67. I’m Not Ready To Slow Down" with Lenny Hess
At 67 years old, Lenny Hess isn't slowing down. He still skis, hikes, travels the world, climbs ladders for work, and is always planning his next adventure.But getting started at the gym wasn't easy. Like many people, he was intimidated by what he thought CrossFit was and almost let that fear keep him away.In this conversation, Lenny shares why accountability matters, how strength training has helped him keep doing the things he loves, and why staying active isn't about looking younger—it's about protecting the life you've built and continuing to say "yes" to new adventures.
Twenty Years of Resistance, Five Kids, and One Dream: How Tonisha Monteith Found Her Way Back to the Gym
Tonisha Monteith spent 14 years doing gymnastics she didn't want to do, quit at 18 when she dislocated her elbow, and spent the next two decades resisting anything that looked like a gym. In between, she had two kids, fostered five more, adopted three — including one she had a dream about before she knew he existed — navigated adrenal fatigue, panic attacks, and autoimmune issues, and tried CrossFit once when she was at her worst and walked out even more depleted.Last August she walked into SSC and said just get me started. A few months later she became a coach.This conversation covers all of it, including why the gym finally worked, what she thinks about youth sports, and why her mom — a gymnastics coach who wouldn't let her quit — is somehow still mostly right about everything.
Strength Makes Life Good. Cardio Makes Life Long. Here Are the Five Numbers That Matter
Kenny loves lifting weights. He will tell you this repeatedly. But as he gets older and starts thinking about being around when his son has kids, and his kids have kids, he's paying a lot more attention to the numbers that predict whether he'll actually make it to that table.This solo episode walks through five cardiovascular metrics — resting heart rate, heart rate recovery, heart rate variability, VO2 max, and blood pressure — what they mean, what you should be shooting for, how to measure them without getting lied to by your watch, and what to actually do about them. There's also a solid rant about HRV wearables that is entirely earned.
Two SSC Members Did Hyrox. Here's What They Learned
Aaron has done Hyrox solo and as a partner. Mike found it on his own, signed up, and trained for eight weeks — mostly so he'd have something to actually work toward. They finished together in 1:11, beat their goal time, and are both vaguely considering doing it again despite spending the final two weeks of training fantasizing about going back to regular class.This is a debrief on what Hyrox actually is, what the training looked like, what the event felt like, why the running ruins everything, and whether this thing has staying power. Kenny is cautiously becoming a fan.
What Your Doctor Didn't Tell You About Your Testosterone: NP Sarah Adair on Men's Hormones
This is Sarah Adair's second conversation, and it's the one a lot of men have been waiting for. She covers everything that should be in a men's hormone blood panel — total testosterone, free testosterone, sex hormone binding globulin, estradiol, thyroid, cortisol, and why most of those numbers mean less than you think in isolation.She also breaks down why the standard every-two-weeks intramuscular injection protocol creates exactly the peaks and crashes it's supposed to prevent, why estrogen in men is mostly not the problem people think it is, what actually happens to fertility on testosterone replacement and how to protect it, and what's behind the broader decades-long decline in male testosterone levels.If you've ever been told your labs are "within normal range" and still felt like garbage, this one is for you.
They Outran Everyone at Camp. Here's What They Did All Winter.
Nick Bandy spent the winter working with football and softball athletes on strength, speed mechanics, and durability — and the feedback started coming back in April when they showed up to their first camps and outran everyone.The point of this conversation is simple: if your kid plays a fall or winter sport, right now is when the work should start. Not six weeks before tryouts. Not the week school lets out. Now. Nick breaks down why that's true, what the summer speed camp is going to cover, and what the difference actually looks like when a kid shows up to their season having done the work.
Survival Is Not About Being Rough and Tough — Karie Lee Knoke on Alone, Returning Home, and What Comes After
Karie Lee Knoke called SSC asking about a women's fitness special. She said she needed to gain about 30 pounds and get a lot stronger. When pressed on why, she asked for an NDA.She was preparing for Season 9 of Alone — 75 days solo in Labrador, a 50-pound recurve bow she could barely draw, a blizzard that lasted three days in November, and a final decision she had to make twice because the first time the lighting wasn't good enough.She came in second. She came home at 90 pounds. It took two years for her full self to come back.This is the whole story.
Training for the Person Who Picked You Forever — Kenny and Jenn on Fitness, Relationships, and GLPs
Recorded around Valentine's Day, this one is Kenny and Jenn talking through something they've had a thousand versions of privately — how your health affects your relationships, what happens when one partner starts improving and the other pulls them back to the couch, and why training for the person who picked you is a better goal than training for revenge.They also get into GLP-1 medications and what's missing from most people's approach to them, why nutrition dogma creates food fear that outlasts the diet, and what the right metrics actually are when you're trying to measure progress.It wanders a little. It's the good kind of wander.
Imposter Syndrome, Flow State, and Why You Better Just Show Up at Your Desk: A Conversation With Ammi Midstokke
Ammi Midstokke has been on this podcast more than anyone else, and this episode is probably the most honest one yet. It starts with a conversation about why Kenny can't get people to come on his podcast — nobody thinks they have anything worth saying — and spirals out into why that's wrong, what imposter syndrome actually is versus what it isn't, what writing for a living actually looks like, how she left her nutrition clinic to go full-time creative, and the Selkirk Mountain Writing Retreat she's building in Sandpoint for October.There's also a detour through her childhood on a typewriter, her dad asking if she actually gets paid for this, and a very good observation about why a real imposter never asks whether they're an imposter.This one runs long. It earns it.
Strong Is the New Pretty — Tabitha Barron on Hormones, Self-Care, and Why More Is Not Always Better
Tabitha Barron is a women's health nurse practitioner who has spent her career in GYN, runs a solo practice in Sandpoint, and is very clear that anything she says on camera today she might look back on in ten years and cringe — because the field is moving that fast.This conversation covers where women's health actually is right now versus where it was five years ago, why hormones are helpful but not a magic answer, what she actually worries about as the pendulum swings, and why the most important question she asks patients is the simplest one: what does your self-care actually look like?She also had plans to put a wall of vibrators behind her for the recording and ran out of time. Next episode.
Pink, Warm, and Dry: Trina Kennedy on the Gap Between Surviving and Actually Feeling Good
Trina Kennedy is three and a half weeks out from a hysterectomy and already back at the gym — on the bike, doing light core work, staying within her restrictions, while her surgeon continues to describe everything she does as sounding "really hard."This is her second conversation, and it goes deeper than the first. She's a 20-year registered nurse who now works in the optimization space, and she has a lot to say about the difference between being kept alive and actually feeling well — including her own experience with a thyroid that was "normal" for years until someone looked at it differently, and testosterone she never thought to consider until recently.The conversation also covers GLPs, why the standard lab ranges aren't written for people who train, how to be your own advocate without going down a WebMD rabbit hole, and why motivation is bullshit but consistency isn't.
Stepping Over Dollars to Pick Up Dimes: An Honest Conversation About Supplements and Biohacking
Kenny and Ammi are back for their third episode, and this time the topic is supplements, biohacking, and the cultural obsession with finding the next thing that will shortcut the basics. Ammi is a former nutritionist who has tried most of this stuff firsthand — including peptides for a torn hamstring, with real before-and-after bloodwork. Kenny is a skeptic who has been watching trends roll through the fitness industry for 25 years and has strong opinions about the person who buys a cold plunge before they've set foot in a gym.Between the two of them, this is probably the most practically useful episode for anyone who has ever stood in the supplement aisle and wondered if any of this actually matters. Spoiler: some of it does. Most of it depends entirely on what problem you're actually trying to solve.
Tucker Carlson Called Him a Crackpot. His Clients' Wives Sent Thank-You Notes
Michael Welp has been an 8am regular at SSC for eight years. In his other life, he's spent 30 years running experiential leadership programs — most famously for white men in corporate settings — focused on listening, belonging, and what it actually takes to see the people around you. Christopher Ruffo called him a crackpot facilitator on Tucker Carlson's show. His clients' co-workers noticed they listened 33% more. Their wives sent thank-you notes.This conversation happened right before Thanksgiving, which gives it an unusually useful angle: how to have the conversations nobody wants to have, why your intent matters less than your impact, the difference between listening to fix and listening to connect, and what you might try around the dinner table this year instead of the usual surface-level gratitude round.One of the most quietly practical episodes in the library.
The Gym Kid Who Never Left — And What Almost a Decade of Consistency Looks Like
Chandler Kees joined the SSC teens class at 13 years old. Nearly everyone from that original group eventually stopped coming. He never did — except for the year he spent welding pipeline on the North Slope of Alaska, 84 hours a week, six days a week, in minus 40 degree darkness.He came back at 22, started Keys Metalworks, and now makes custom furniture, ski benches, and structural metal work out of a shop in Sandpoint. He's 23.This is a conversation about what almost a decade of consistency actually produces, what Alaska teaches you about the things you don't want to do with your life, and why some people are just quietly wired to figure it out.takeawaysChandler started his fitness journey at a young age.Discipline and consistency are key to transformation.Working out can be a challenge but is rewarding.Experiences in Alaska shaped Chandler's work ethic.Transitioning to entrepreneurship has been fulfilling for Chandler.Artistic welding allows for creative expression.Chandler enjoys the diversity of his work.Having a skill set provides freedom in business.It's important to pursue passions and interests.Chandler feels fortunate for his experiences at a young age.
He Thought He Was Having a Stroke in a Walmart Parking Lot. Here's What Happened Next.Treating MS with Fitness with Jorn Reger
Jorn Reger was 26 years old, newly moved to the States, walking through a Walmart parking lot on the phone with his dad when his face started drooping, his words slurred, and his heart started racing. Thirty-five seconds later, everything was fine. By the next day he'd had 43 of those episodes.He was diagnosed with MS. Instead of getting on the pharmaceutical track, he chose diet, movement, and getting off the roof. He found SSC, started at the 6am class, and hasn't really stopped. He also grew Skyrite Roofing and Gutters from himself and a shovel to 25 employees and a shop on Boyer Avenue — mostly by doing the next best thing and not overthinking it.This is one of those conversations that covers a lot more ground than the title suggests.
What Your Doctor Didn't Tell You About Hormones — A Conversation With NP Sarah Adair
Sarah Adair is a nurse practitioner with 15 years of experience, most of it in emergency medicine before she pivoted to preventive and functional care. She opened Revival Wellness Clinic in Hayden and recently in Sandpoint, and she treats the whole person — which in practice means a lot of hormone replacement therapy for women and men, and an increasingly deep dive into peptides.This conversation covers a lot of ground: why the Women's Health Initiative study set female hormone care back decades, what perimenopause actually looks like and when to start paying attention, why testosterone isn't just for men, why your labs can be "normal" and you can still feel terrible, and what peptides like BPC-157 and the secretagogues actually do.Kenny comes in knowing almost nothing. By the end, he has a lot more questions. That's probably the right outcome.
Why Do You Actually Drink? Ammi Midstokke on Sobriety, Dopamine, and Asking the Hard Question
Ammi Midstokke is back — the most requested return guest on the podcast — and this time the topic is alcohol. Not a lecture, not a recovery story, not a sobriety manifesto. Just an honest, biochemically grounded, occasionally very funny conversation about why people drink, what it actually does to the brain, and why the question most people never ask is the most important one: why?Ammi has done multiple sober years, including one that started three days before her then-husband asked for a divorce. Kenny did eleven months with Jenn before a trip to Mexico ended the experiment. Between the two of them, there's real experience on both sides of this — and Ammi's explanation of the hedonic set point alone is worth the hour.
Balance Is Never Something You Arrive At — Dawn on Fitness, Burnout, and Starting Over
Dawn started CrossFit in 2010 when nobody really knew what they were doing. By 2014 she had found her home gym in Reno, gone fully competitive, and started coaching. A few years later she burned out completely — took three years away from everything CrossFit related, moved to a cabin in the woods with her husband, and eventually came back.She came back different. Now she does the Build program on Monday, Wednesday, and Friday so she can mountain bike on Thursday. She passes on the wall balls when she has something she actually wants to do the next day. And she's coaching at SSC because she finally feels far enough from the burnout to remember why she loved it in the first place.This conversation wanders through balance, information overload, the can vs. should problem, and why the best thing fitness ever did for her was stop being the most important thing in her life.
The Hell I Won’t
Jenn Karkoski joined Sandpoint Strength during a difficult season of life, looking for something that was just for her. Nearly 10 years later, she’s become one of the most consistent, positive, and quietly tough people in the gym.In this conversation, we talk about overcoming injuries, falling off a pull-up bar during the Open, endurance races, motherhood, community, and why the 6am class feels more like family than fitness.Jenn also shares what keeps her coming back year after year: not perfection, not competition, but the people, the process, and the belief that you’re capable of more than you think.
He Survived Hurricanes. CrossFit Still Intimidated Him
When Matt Curmi first walked into Sandpoint Strength, he was intimidated, out of shape, and unsure if he belonged there at all.What most people didn’t know was that before the 6am classes, Matt had already lived a life most people only read about — crossing the Atlantic on a sailboat as a teenager, surviving hurricanes at sea, living in multiple countries, training under Michelin-star chefs, and eventually immigrating to the United States with a backpack and a dog.In this conversation, we talk about adventure, resilience, parenting, travel, cooking, staying calm under pressure, and why fitness isn’t really about becoming the best athlete in the room — it’s about building the kind of life you want to keep living.This one goes far beyond fitness.
I Lost The Weight. The Shame Didn’t Go Away
For years, the fitness industry promised the same thing: lose the weight and you’ll finally feel good about yourself.Writer, athlete, nutritionist, and longtime SSC member Ammi Midstokke has lived both sides of that equation — from obesity, to extreme endurance training, to chasing thinness, to helping clients navigate addiction, trauma, food shame, and body image.And her conclusion is uncomfortable: weight loss alone rarely fixes the deeper problem.This conversation explores the psychology behind food, the shame cycles created by modern fitness culture, the pressure of social media, GLP-1 medications, hormone therapy, and why true health probably has a lot more to do with self-worth, community, and sustainability than six-pack abs.If you’ve ever felt like you “should” be happier after reaching a goal — this episode is for you.
Don't Suck at Sucking: Aaron on Fitness, Business, and the Freedom of Removing the Timeline
Aaron Vahrenwald has been water skiing since he was six years old. He won a US championship in 2005. He's been shortening the rope ever since — not always going lower, but always finding something to refine, something that feels better, something closer to that flow state where the rope turns almost solid and you stop thinking about anything else.He also owns Sand Creek Customware with his wife Ellie, built it from three employees to eleven, and has a genuinely useful way of thinking about progress that applies equally to water skiing, screen printing, and showing up to the gym on a Tuesday when nothing is going right.This conversation wanders in the best possible way.
Screw Perfect: Ken Wood on Health, Habits, and Why He Shows Up Every Monday
Ken Wood got a health warning at 46 — cholesterol numbers heading the wrong direction, medications being discussed. He didn't want to go down that path. He came back to the gym.Two years later he's not on any medications, his heart rate recovery has crossed into high-performance territory, and he hasn't missed a single personal training session. He also texts Kenny three things he did well every single day — a habit he learned from a sports performance coach and has kept up for eight years across every area of his life.This conversation is about what it actually takes to build consistency, why pacing matters more than intensity, and why watching his parents age is the most powerful motivation he has to keep showing up at 6am on Monday mornings.
You're Not Entitled to an Elk: Adam Gall on Preparation, Public Lands, and What Hunters Get Wrong
Adam Gall started on a wildland fire crew in the Idaho wilderness at 20, moved to wolf biology work with the Nez Perce tribe, got a teaching certificate, quit teaching, became a fishing guide, guided elk hunts, and eventually started two outfitting businesses with his wife Anna — Dark Timber Outfitters and Timber to Table Guide Service.He also sends every booked hunter a blunt letter about physical preparation before their hunt. If they're not willing to take it seriously, he'll send their money back.This conversation covers what hunters actually get wrong, why he still believes wolves deserve to be here even though they could put him out of business, and why wildlife management is never as simple as the loudest voices on either side want it to be.
The Corporate Controller Who Races Motorcycles and Won't Stop Coming to the Gym
Tammy is a corporate controller who makes spreadsheets for her recipes, topped out at 155mph on a Yamaha FZ1, got a truck stuck in the Ruby Mountains for three days, walked out of a single track trail in the dark with fresh bear scat nearby, and hiked Mount Whitney while her dad called her husband every hour asking if she was okay.She also kept coming to the gym through a shoulder injury, a wrist injury she made worse by immediately attempting a one-rep max after hurting it, ankle surgery, and losing her sister. Each time, she had to relearn the same lesson: showing up is the workout, even when the workout looks nothing like what you planned.This one is worth your hour.
She Beat Michaela Shiffrin on One Run. Here's What She Learned From the Rest of Them
Courtney grew up ski racing at Schweitzer, got sent to a camp alone at age 10 with a hundred bucks and a good luck, and ended up at the University of New Mexico on a Division I ski team after emailing every school she could find in April of her senior year. She beat Michaela Shiffrin on one run. She got knocked from the US Ski team and passed over by Denver University and landed somewhere better.This conversation is about what it actually takes to perform under pressure, why the moment you start doubting is usually the moment you fall, and how to move past failure fast enough to race again the next morning.She also just seems to be having a genuinely good time most of the time, which Kenny finds baffling and aspirational in equal measure.
She Joined Because of a Tinder Date. Three Years Later She's Still Here
Cassie Fagan joined SSC at 40 years old because a Tinder date with a coach made it feel safe enough to try. A few months in she got tennis elbow so bad she couldn't pick up a coffee cup, lost the pull-up she'd just earned, and spent months barely able to lift anything. She kept coming back anyway. She's also a relationship coach — a path she found after realizing in her 40s that she was allowed to have needs in a relationship. This conversation connects the two in ways that feel obvious once you hear them: the willingness to look stupid, the discipline of showing up when it's hard, the difference between seeking something outside yourself versus doing the internal work. One of the most genuinely funny and quietly honest episodes in the library.
The Power of Community in Personal Growth
In this episode of the Stronger Together podcast, host Kenny Markwardt speaks with Tess Howell about her journey of joining a gym during the pandemic, transitioning from a physically demanding job as a whitewater raft guide to a more structured fitness routine. They discuss the importance of community support, personal growth, and the challenges of navigating emotional health while maintaining a fitness regimen. Tess shares her experiences of adapting to new routines, the significance of accountability, and the transformative power of fitness. The conversation also touches on the dynamics of community events and the challenges of public perception in organizing such gatherings.
From "I Could Never Do That" to "I Can Do Anything"!
summaryIn this episode of the Stronger Together podcast, host Kenny Markwardt interviews Alix Randall, a coach and jewelry maker who shares her inspiring journey of moving to Sandpoint in search of a more fulfilling life. Alix discusses her transition from a career in the Department of Defense to coaching and running a jewelry business, emphasizing the importance of community, asking for help, and embracing challenges. She reflects on her experiences in CrossFit and snowboarding, the lessons learned in parenting, and the significance of creating meaningful connections through her jewelry work.takeawaysAlix moved to Sandpoint seeking a more fulfilling life.Community support is crucial for personal growth.Asking for help can lead to unexpected opportunities.Embracing challenges in fitness builds confidence.Snowboarding has become a new passion for Alix.Parenting involves building trust and independence in children.Jewelry making is about creating meaningful experiences.Alix's journey reflects the importance of resilience.Struggles contribute to personal development.Taking risks can lead to rewarding outcomes.
Summertime Fitness and Nutrition
In this episode of the Stronger Together podcast, Kenny and Jenn Markwardt discuss the challenges and strategies for navigating summer with kids at home. They emphasize the importance of maintaining structure and routine, teaching independence, setting realistic expectations, and incorporating fitness and nutrition into family life. The conversation highlights the need for parents to model healthy habits and empower their children to make responsible choices, ultimately making the most of the summer season.
Gentlemen Combatants with Jonathan and Trevor Riley
In this conversation, Kenny Markwardt, Jonathan Riley, and Trevor Riley explore their journey into combat sports, particularly focusing on Jiu-Jitsu and its applications in self-defense and cage fighting. They discuss the misconceptions surrounding martial arts, the importance of control and technique over brute strength, and the distinction between being a fighter and a martial artist. The conversation emphasizes the supportive nature of training environments and the lifelong benefits of adopting a martial artist's mindset. In this conversation, Kenny Markwardt, Jonathan Riley, and Trevor Riley discuss the importance of self-competition, the journey of martial arts training, and the lessons learned from both victories and losses. They emphasize the significance of resilience, the value of a supportive training environment, and the long-term commitment required in martial arts and fitness. The discussion also touches on the realities of cage fighting and the mental preparation needed for such experiences.
The Goalkeeper Who Never Celebrated a Save — And What That Cost Him
Rick Decker came to SSC in 2013 as a summer visitor from Steamboat. He and his wife Mariah kept extending their stays until one day they just didn't leave. He credits the CrossFit Open and Kenny's gym for why they live in Sandpoint.This conversation is about what happens when you're a goalkeeper — the last line of defense, the one who never gets carried off on anyone's shoulders — and you carry that identity into every corner of your life. It's about learning to ask for help when Mariah got her first breast cancer diagnosis. And then her second. And realizing that four of the five calls he made that day were to people from this gym.Funny, honest, and quietly one of the best episodes in the library.
He Hadn't Deadlifted in 14 Years. Now He's Hiking to Canada Alone.
Eric ruptured a disc in 2006 at 34 years old, had surgery, and spent the next 14 years protecting his back. No deadlifts. No squats. When he walked into SSC in 2020, he started with a PVC pipe. Months later he lifted 75 pounds and felt like he'd won something.Now at 52 he's training for an 80-100 mile solo ridge traverse along the Selkirk Crest — eight days, 30,000 vertical feet, off-trail, with grizzly bears and no rescue plan closer than hours away.This conversation is about what it takes to rebuild confidence in a broken body, why the hardest part of any hard thing is the voice in your own head, and why sometimes the best thing you can do in the gym is put down the weight and be okay with it.
Bat Wings, Bone Density, and Why the Elliptical Isn't Cutting It: Lisa on Lift and Thrive
Lisa House runs Lift and Thrive — a women-only strength class at SSC for women 45 and up who are done fighting their bodies and ready to build them. The class is full of women who tried high-intensity cardio, didn't see results, and finally found something that works.This conversation covers why strength training builds bone density, why the elliptical doesn't, what a smart women's training week actually looks like, and why one member's DEXA scan made her doctor genuinely happy for the first time in years.If you're a woman who's been putting fitness off, or doing the wrong kind of it, this one's worth your time. The class runs Monday, Wednesday, and Friday at 10:30am.
I Thought My Blood Sugar Was Fine. It Was Not. A Continuous Glucose Monitor Experiment
Kenny and Jenn strapped on continuous glucose monitors from Abbott Labs for two weeks and tracked everything — tacos, oatmeal, chocolate chip cookies, alcohol, beans, tortillas, and one very unfortunate incident involving a needle that was never supposed to stay in Kenny's arm.The results were surprising. Jenn's blood sugar was excellent. Kenny's swings were not. And both of them came away with a completely different understanding of how their individual bodies respond to food — which turned out to be very, very different from each other.This conversation is about what they learned, why everyone's different, and why $50 and two weeks of data might be the most useful nutrition experiment most people have never tried.
Six Miles Up, Middle of December, No Tent: Tim Corcoran on Elk, Survival, and What the Wilderness Teaches
In this engaging conversation, Tim Corcoran shares his journey from being a gym-averse individual to embracing fitness and health after a wake-up call from his doctor regarding high cholesterol. He discusses the importance of lifestyle changes, the nuances of understanding cholesterol, and how these changes have positively impacted his life. The conversation then shifts to his newfound passion for elk hunting, detailing the challenges and triumphs he faced in the wilderness, including a memorable first hunt that turned into a survival situation. Tim reflects on the emotional complexities of hunting, the respect for nature, and the lessons learned through these experiences. In this conversation, Tim Corcoran and Kenny Markwardt explore the profound lessons learned through outdoor experiences, emphasizing the importance of mindset, vulnerability, and the father-son bond. They discuss the significance of survival skills, the value of mentoring, and the need for human connection in an increasingly technological world. The conversation highlights how challenges in nature can lead to personal growth and deeper relationships.
Youth athletics. How, why, when and more with Nick Bandy.
In this conversation, Kenny Markwardt discusses the significance of youth fitness programs, emphasizing the importance of training, nutrition, and community building for young athletes. He highlights the evolution of training methods, the necessity of cross-training to prevent injuries, and the role of coaches in fostering a positive environment. The discussion also touches on the nutritional habits of young athletes and the long-term impact of fitness programs on their lives.
Living Life to the Fullest: Lessons from Lissa
In this engaging conversation, Kenny Markwardt interviews his mother, Lissa Markwardt, reflecting on their shared experiences in fitness, adventure, and the importance of support in pursuing one's passions. Lissa shares her philosophy on staying active and embracing new challenges, driven by a strong sense of FOMO and the desire to make the most of life. They discuss the role of fitness as a means to enjoy life rather than a competitive pursuit, and the significance of encouraging independence and exploration in career choices. Lissa's unwavering support for Kenny's ventures highlights the importance of nurturing one's passions and the impact of early life lessons on personal growth. In this conversation, Lissa and Kenny Markwardt explore the themes of career transition, job satisfaction, and the importance of pursuing one's passions. They discuss the emotional and physical costs of staying in unfulfilling jobs, the challenges of navigating change, and the concept of intermittent retirement as a way to integrate work and lifestyle. Lissa emphasizes the need for self-discovery and encourages listeners to explore their interests and passions, while Kenny shares his personal journey of transitioning from a corporate job to a fulfilling career in fitness. Together, they provide valuable insights and advice for those looking to make significant changes in their lives.
So Your Spouse Doesn't Work Out...
summaryIn this conversation, Kenny and Jenn discuss the importance of supporting your spouse, particularly in the context of fitness and health. They explore the dynamics of motivation, the impact of one partner's lack of interest in fitness on the relationship, and the deeper emotional implications of these choices. The discussion emphasizes the need for open communication and understanding in relationships, especially when it comes to lifestyle changes and personal health. In this conversation, Kenny and Jenn explore the dynamics of relationships, emphasizing the importance of shared goals, communication, and mutual support. They discuss how navigating challenges together can strengthen partnerships, the significance of aligning visions for the future, and the role of intrinsic motivation in achieving personal and collective success. The dialogue highlights the necessity of having uncomfortable conversations and taking actionable steps towards a shared future, ultimately fostering a deeper connection and understanding between partners.takeawaysSupporting your spouse in fitness is crucial for a healthy relationship.Lack of interest in fitness can be seen as selfishness.It's important to communicate the reasons behind wanting a healthier lifestyle.Motivation must come from within; you can't force someone to change.Understanding the emotional implications of fitness choices is key.Partners should encourage each other to pursue health for a shared future.The dynamics of support can lead to frustration if one partner is not engaged.Personal health is tied to the ability to enjoy life together.Ignoring negative comments from unsupportive partners is essential.Investing in your health is ultimately an investment in your relationship. Navigating challenges in relationships requires open communication.Shared goals are essential for a successful partnership.Aligning visions for the future strengthens relationships.Coaching each other can enhance personal growth.Assuming the best intentions fosters understanding.Movement and motivation are key to health and wellness.Regular check-ins help maintain alignment in goals.Uncomfortable conversations are necessary for growth.Coaxing partners through challenges builds trust.Documenting goals helps track progress and celebrate wins.
John Aspinwall: Everyone's Favorite Asshole
summaryIn this episode of the Stronger Together podcast, host Kenny Markwardt engages in a lively conversation with John Aspinwall, exploring themes of family, work ethic, aging, and the impact of media on society. They reflect on their personal experiences, the importance of discipline in sports, and the lessons learned from leadership roles. The discussion also touches on the challenges of modern life and the significance of maintaining a healthy lifestyle as one ages.takeawaysJohn Aspinwall shares his background and family dynamics.The importance of hard work and perseverance is emphasized.Generational differences in work ethic and life expectations are discussed.COVID and 9/11 are highlighted as unifying events in recent history.The evolution of media and its influence on public opinion is explored.Aging gracefully involves maintaining fitness and a healthy lifestyle.Discipline learned from sports carries into adult life and work.Leadership requires understanding and supporting your team.Personal growth often comes from reflecting on past experiences.The conversation ends with a light-hearted note on the joys of life and fitness.titlesStronger Together: A Journey Through Life and FitnessThe Importance of Family and Work EthicSound Bites"I just knew if I worked hard, I could do it.""COVID was a big unifying event.""The explosion of new media is interesting."Chapters00:00Introduction and Family Background05:26Reflections on Generational Changes08:52Media Manipulation and Public Opinion11:42Navigating Identity and Social Norms12:17Fitness and Aging Gracefully13:10Embracing Humility in Success14:37The Importance of Physical Activity15:56Mental and Physical Well-being17:19Nutrition and Healthy Eating Habits18:47Lessons from Family and Personal History20:17The Value of Discipline and Commitment23:37Leadership and Team Dynamics26:21Balancing Intensity and Family Life28:56Finding Joy in the Journey
Coach Madeline Norris: The Impact that Negative Youth Coaching Can Have on a Kid
keywordsgymnastics, CrossFit, coaching, nutrition, mental health, body image, youth sports, personal training, empowerment, fitness journeysummaryIn this conversation, Kenny Markwardt shares his journey from a competitive gymnastics background to becoming a CrossFit coach. He discusses the challenges he faced in gymnastics, including emotional and verbal abuse, and how these experiences shaped his relationship with food and exercise. Transitioning to CrossFit provided him with a healthier environment, allowing him to develop a positive mindset towards fitness and nutrition. As a coach, Kenny emphasizes the importance of creating a supportive atmosphere for both teens and adults, helping them to enjoy their fitness journeys without the pressures he faced in gymnastics. He also reflects on his aspirations in nutrition and the evolving perspectives on health and fitness among his generation.takeawaysKenny transitioned from gymnastics to CrossFit after facing challenges in gymnastics.He experienced emotional and verbal abuse in gymnastics, impacting his mental health.Kenny emphasizes the importance of a supportive coaching environment.He believes in the philosophy of food as fuel, not just calories.Kenny aims to create a safe space for young athletes in his coaching.He recognizes the pressure of societal expectations regarding college and career paths.Kenny is passionate about helping others through nutrition and fitness.He values individualized coaching to meet the needs of each athlete.Kenny's experiences have shaped his maturity and perspective on life.He is excited about the future and the opportunities ahead.titlesFrom Gymnastics to CrossFit: Kenny's TransformationThe Impact of Coaching on Young AthletesOvercoming Adversity: Kenny's JourneyCreating a Positive Fitness EnvironmentSound Bites"I wanted to do like college level gymnastics.""I had fractured my tibia.""Food is fuel, not calories.""I see myself in a lot of these kids.""I want to be part of giving them a safe space.""I think my generation is kind of branching out of that.""I think embracing that is really important.""I want to help other people through nutrition."Chapters00:00Kenny's Journey into Gymnastics02:46The Dark Side of Competitive Gymnastics05:45Transitioning from Gymnastics to CrossFit09:07Coaching and Creating a Positive Environment11:47Overcoming Past Struggles with Nutrition15:02The Importance of Individualized Coaching17:51Future Aspirations and Career Path21:10Navigating the Pressure of College Decisions24:00Empowering the Next Generation26:48The Evolving Perspective on Health and Fitness
Jenn and Kenny Talk Different Approaches to Nutrition
keywordsnutrition, fitness, macronutrients, weight loss, healthy eating, meal planning, coaching, habits, simplicity, proteinsummaryIn this episode of the Stronger Together podcast, hosts Kenny and Jenn Markwardt discuss their contrasting yet complementary approaches to nutrition and fitness. They explore the importance of understanding macronutrients, the significance of small dietary tweaks, and the necessity of building a solid foundation for long-term success. The conversation emphasizes the role of simplicity in nutrition, overcoming perfectionism, and taking control of one's habits. They provide practical advice for listeners looking to achieve their weight loss goals, highlighting the importance of starting slow and focusing on protein intake.takeawaysBoth hosts have different approaches to nutrition but share similar goals.Small tweaks in diet can lead to significant results.Understanding macronutrients is essential for flexibility in eating.Simplicity in meal planning can prevent overwhelm.The importance of starting with a strong breakfast to set the tone for the day.Eating protein first can help manage cravings and fullness.Perfectionism can hinder progress in fitness and nutrition.Building a foundation of knowledge is crucial for long-term success.Tracking food intake can help identify areas for improvement.It's important to focus on habits rather than strict meal plans.titlesNutrition Perspectives: A Conversation with Kenny and JennThe Power of Small Tweaks in NutritionSound Bites"The only way you fail is if you stop showing up.""You have to build, you have to become a craftsman.""Eat your protein first, then you won't get so full."
Shit Happens. Flush It. A Special Forces Medic on Resilience, Training, and Showing Up
This conversation is with a close friend — a Special Forces 18 Delta medic who just completed the Q Course, one of the longest and most demanding military training pipelines in the world. He talks through combat casualty care, SERE school, Robin Sage, and what it actually feels like to get a green beret.Then he connects all of it to something most people can use right now: the idea that resilience isn't a trait you're born with — it's built through repetition, consistency, and the willingness to get back up after you slide back down the hill.No shortcuts. No redlining. Just fundamentals, showing up, and flushing the bad days fast.If you've ever wanted to quit something that matters — this one's for you.
Coach Jennie Cooper- You Might Die, but That's Ok
summaryIn this episode of the Stronger Together podcast, hosts Kenny Markwardt and Jennie Cooper explore their backgrounds in fitness, military service, and education. They discuss the importance of language in coaching, the challenges of transitioning from military to civilian life, and the complexities of pain management in muscle activity. The conversation also touches on the value of lifelong learning and personal growth, highlighting the hosts' unique journeys and insights into the fitness industry. In this engaging conversation, Kenny Markwardt and Jennie Cooper explore the themes of personal growth, the importance of embracing discomfort, and the supportive environment of fitness communities. They discuss the value of a beginner's mindset, the raw honesty found in fitness, and the passion that drives trainers to make a difference. The conversation also touches on dreams beyond fitness, the balance of risk and preparedness, and the enriching experiences that come from stepping outside one's comfort zone.takeawaysSwearing can be a colorful part of language.First impressions can lead to strong connections.Military experience shapes coaching styles.Education can be a journey of self-discovery.PhD programs may not always provide practical knowledge.Muscles that experience pain may resist movement even after pain subsides.Long-term rehabilitation requires relearning muscle patterns.Lifelong learning is essential for personal growth.Language learning can be a fun and enriching experience.Coaching can be adapted to different languages and cultures. Embrace the beginner mindset to foster growth.Learning new skills can be fun, even if challenging.Discomfort is essential for personal development.Creating a supportive environment helps individuals thrive.Fitness is a raw and honest experience.Passion for fitness can lead to meaningful change.Motivation can stem from adversity and personal challenges.Dreams and aspirations can extend beyond fitness.Balancing risk with preparedness is crucial for safety.Life experiences enrich our stories and perspectives.titlesFrom Military to Coaching: A Unique JourneyThe Role of Language in Fitness CoachingPain Management and Muscle Activity InsightsEducation and Career Transitions in FitnessLifelong Learning: Embracing New ChallengesSound Bites"I absolutely love to learn.""The language just sounds really cool.""It's fun to learn.""Embrace that beginner mindset.""Nobody's making fun of you.""The bonding through doses of misery.""We're making the world a better place.""You think you're too good for me?""I want to do that for my dad.""You might die, but that's okay."
Ryan Stonebraker
keywordslaw enforcement, fitness, mental health, personal growth, conflict resolution, community, resilience, ego, meditation, stress management, fitness, gym community, functional fitness, dietary changes, carnivore diet, food addiction, psychological eating, mobility, aging, wildlifesummaryIn this episode of the Stronger Together podcast, host Kenny Markwardt engages in a deep conversation with Ryan Stonebreaker, affectionately known as Stony. They explore Stony's diverse background, including his upbringing in a multi-religious family, his extensive career in law enforcement, and his transition into fitness. The discussion highlights the importance of mental health, the role of physical fitness in managing stress, and the communal aspect of working out. Stony shares insights from his experiences, emphasizing the need for healthy outlets and the impact of personal growth on overall well-being. In this conversation, Kenny Markwardt shares his journey through fitness, dietary changes, and the importance of community in gyms. He discusses the evolution of functional fitness, the impact of food addiction, and his experiences with the carnivore diet. The dialogue also touches on the psychological aspects of eating, mobility as one ages, and the connection between wildlife and community living.takeawaysStony's diverse religious background shaped his perspective on ego and humility.Experiences in law enforcement provided Stony with insights into conflict resolution.Physical fitness serves as a crucial outlet for managing stress and mental health.Community and camaraderie in fitness environments enhance personal growth.Transitioning from a high-stress career to fitness requires finding new purpose.Stony emphasizes the importance of maintaining physical health post-retirement.Meditation can take many forms, including physical activities like CrossFit and Jiu-Jitsu.Healthy outlets are essential for coping with trauma and stress.Stony's journey reflects the importance of resilience and adaptability.The conversation underscores the value of sharing experiences to foster understanding. Finding a gym that feels like home is crucial.Community and support in fitness are essential for growth.Functional fitness has evolved to be more inclusive.Personal growth is often more inspiring than competition.Dietary changes can lead to significant personal transformation.The carnivore diet has unique benefits and challenges.Food addiction is a serious issue that often goes unaddressed.Understanding the psychology of eating can aid in healthier choices.Mobility is key to maintaining health as we age.Wildlife conservation is important and often misunderstood.titlesFrom Law Enforcement to Fitness: Stony's JourneyThe Power of Community in FitnessEgo, Humility, and Personal GrowthFinding Purpose After RetirementStress Management Through Physical FitnessSound Bites"I was exposed to all this.""I could write a book just on that.""It's a physical form of meditation.""I think it's so beneficial.""I love that centering of it though.""More of that for the world somehow.""I like the kind of roughness of it.""It's a rarity in the gym world.""The competition is the couch.""I think there's a lot of dogma.""I feel better than I did 10 years ago."Chapters00:00Introduction and Background of Stony07:12Stony's Law Enforcement Career20:51Transitioning from Law Enforcement to Fitness28:56The Importance of Physical and Mental Health29:52Finding the Right Gym Community32:42Evolution of Functional Fitness35:35Dietary Changes and Personal Growth39:59The Carnivore Diet Experience43:52The Impact of Food Addiction48:37Psychological Aspects of Eating52:29Mobility and Aging57:33Wildlife and Community Living
Kenny Markwardt: Fit For Life
summaryIn this episode of the Stronger Together podcast, Kenny Markwardt shares insights from a recent workshop he attended with leading strength and conditioning coaches. The discussion revolves around the concepts of lifespan and healthspan, emphasizing the importance of strength training and conditioning for longevity and quality of life. Kenny explains how strength training can enhance healthspan by improving resilience and independence, while cardiovascular fitness, particularly VO2 max, is crucial for extending lifespan. He also addresses common misconceptions in fitness, particularly regarding women's training, and concludes with actionable takeaways for listeners to improve their health and fitness.takeawaysLifespan is how long you live; healthspan is how well you live.Strength training is essential for maintaining healthspan.Investing in strength training early can yield long-term benefits.A hip fracture can significantly reduce survival rates in older adults.VO2 max is a key indicator of longevity and health.Building an aerobic base is crucial for improving VO2 max.Women benefit greatly from zone two training for aerobic fitness.Intensity in training should be balanced with aerobic conditioning.Aim for 150 minutes of zone two exercise weekly for optimal health.Strength training should be combined with conditioning for overall fitness.
Josh Barcklay: Commitment, Compassion for Others and Community in Fitness
keywordsfitness, CrossFit, gym, personal journey, January joiners, scaling workouts, moderation, pacing, enjoyment, health, physical limits, sustainable habits, passion, saying no, social invitations, compassion, emotional responses, conflict resolution, perspectives, self-interest, gym culture, anxiety, meditation, community, growth, vulnerability, hunting, personal developmentsummaryIn this episode of the Stronger Together podcast, Coach Kenny Markport and Josh Barclay discuss the journey of fitness, particularly focusing on the experiences of January joiners, the challenges of personal fitness journeys, and the realities of CrossFit. They explore the importance of scaling workouts, the impact of ego in fitness, and the significance of moderation and pacing for sustainable practices. The conversation emphasizes finding joy in fitness and the importance of personal limits over competition. In this conversation, Kenny and Josh explore various themes related to physical performance, sustainable habits, the importance of passion in activities, and the challenges of social interactions. They discuss the physiological limits of exercise, the significance of maintaining a balanced approach to new habits, and the emotional complexities of saying no to invitations. The dialogue emphasizes compassion in relationships, understanding emotional responses, and the value of debriefing after conflicts to foster better communication and growth. In this conversation, Kenny Markwardt and Josh explore various themes surrounding personal perspectives, the importance of community, and the experiences that shape our interactions in spaces like the gym. They discuss the balance between optimism and caution, the therapeutic nature of physical activity, and the growth that comes from overcoming anxiety in new environments. The dialogue emphasizes the value of vulnerability and connection in personal development, particularly in communal settings.takeawaysJoining a gym in January is often met with stigma, but it's a valid choice.Maintaining attendance during the holiday season is challenging but crucial.Personal fitness journeys often stem from moments of realization about health.CrossFit can be polarizing, with both positive and negative perceptions.Scaling workouts is essential for personal safety and effectiveness.Ego can hinder progress; acceptance of personal limits is vital.Moderation in fitness leads to better long-term results.Pacing oneself in workouts can enhance performance and enjoyment.Finding joy in familiar routines can improve overall fitness experience.It's important to prioritize fun and enjoyment in fitness activities. Understanding your physical limits is crucial for performance.Sustainable habits are more important than immediate results.Finding passion in activities helps maintain consistency.Saying no is essential for managing expectations and commitments.Social invitations can create pressure; it's okay to decline.Compassion towards others' experiences fosters better relationships.Emotional responses can be influenced by past experiences.Debriefing after conflicts can lead to better understanding and resolution.It's important to give yourself grace in handling situations.Most people are doing the best they can in their circumstances. Most people are doing the best they can.A glass half full perspective can foster optimism.Finding balance is crucial for mental health.Decompression activities, like going to the gym, are essential.Hunting can serve as a form of meditation.Community in the gym helps overcome intimidation.Growth is visible in the development of younger members.Embracing vulnerability leads to deeper connections.Learning new skills in a safe environment is empowering.Laughter and shared experiences create bonds in the gym.titlesThe January Joiner Phenomenon: Embracing New BeginningsPersonal Fitness Journeys: Overcoming ChallengesCrossFit: Myths, Realities, and Personal ExperiencesScaling Workouts: RX vs. Personal LimitsEgo in Fitness: Acceptance and GrowthSound Bites"I was feeling that push towards 40.""CrossFit is very polarizing.""RX doesn't make it sound like that.""Don't feel shame about saying no.""You have to be careful.""The gym is my Disneyland.""It's a weird form of meditation.""People love a slower partner.""Laughing with you, not at you.""Even I do this. I'm an idiot."Chapters00:00The January Joiner Phenomenon05:13Understanding CrossFit: Myths and Realities10:34Ego and Acceptance in Fitness12:31Moderation and Sustainable Fitness Practices14:20Pacing and Enjoyment in Workouts16:15Finding Joy in Repetition and Consistency16:51Understanding Physical Limits and Performance19:37The Importance of Sustainable Habits21:01Finding Interest and Passion in Activities23:12The Challenge of Saying No25:10Navigating Social Invitations and Expectations27:03Compassion and Understanding in Relationships29:27Responding to Emotions and Reactions31:51Debriefing and Learning from Conflicts33:43Understanding Perspectives: The Glass Half Full vs. Empty35:51Finding Balance: The Importance of Decompression37:44The Solitude of Nature: Hunting as Meditation39:55Growth Through Community: The Gym Experience42:44Navigating Anxiety: Overcoming Intimidation in New Spaces45:58Embracing Vulnerability: The Joy of Learning Together
Rick Evans: Personal and Physical Growth Through Mindset and Fitness
keywordsfitness, CrossFit, Spartan race, personal growth, resilience, self-talk, competition, coaching, mental health, family, self-improvement, mental health, masculinity, fitness, gratitude, emotional support, aging, personal growth, vulnerability, resiliencesummaryIn this episode of the Stronger Together podcast, host Kenny Markwardt interviews Rick Evans, co-owner of Evans Brothers Coffee and a long-time member of the gym. They discuss Rick's journey in fitness, starting from his early days in CrossFit to his transition into obstacle racing and Spartan races. The conversation delves into the mental challenges of competition, the importance of self-talk, and personal growth through sports. Rick shares his experiences of overcoming insecurities, the evolution of his self-perception, and how he learned to appreciate his journey and resilience. In this conversation, Kenny Markwardt discusses the importance of self-reflection, gratitude, and positive self-talk in personal growth. He emphasizes the need for support and vulnerability, particularly in redefining masculinity and emotional expression. The discussion also touches on fitness, aging, and the pursuit of longevity, highlighting the joy found in the journey rather than just the end goals.takeawaysRick's journey in fitness began with CrossFit, influenced by his sister.He found a competitive spirit in CrossFit, which motivated him to improve.Rick's first competition was a novice event where he excelled unexpectedly.Family involvement in fitness, especially with his sister, has been significant.Transitioning to Spartan races allowed Rick to focus on endurance and running.He learned the importance of balancing high-intensity training with recovery.Mental resilience has been a key theme in Rick's athletic journey.Rick emphasizes the importance of self-talk and overcoming negative thoughts.Joining a men's group helped Rick in his personal growth and self-acceptance.Rick's experiences highlight the connection between fitness and mental health. Chasing external goals can lead to dissatisfaction.Self-talk should be compassionate, not critical.Practicing gratitude can shift your outlook on life.Support systems are crucial for mental health.Vulnerability is a strength, not a weakness.Redefining masculinity includes emotional expression.Doing hard things builds resilience and character.Fitness should focus on longevity and enjoyment.It's important to listen to your body as you age.Paying attention to long-term health can lead to better outcomes.titlesFrom CrossFit to Spartan: Rick Evans' Fitness JourneyOvercoming Insecurities: The Mental Game of FitnessFamily, Fitness, and Competition: A Personal StoryThe Evolution of Self-Perception in AthleticsSound Bites"I love just diving in.""I was always doing it to win.""I was super insecure kid.""I was so hard on myself.""I could still fight for myself.""You're never going to catch it.""We all need help in some way.""It's okay to show emotion."Chapters00:00Introduction to Rick Evans and His Journey02:51Rick's Early Fitness Journey and CrossFit Experience06:11Competing in CrossFit and Family Involvement08:58Transitioning to Obstacle Racing and Spartan Races12:09The Mental Game: Overcoming Challenges and Self-Talk15:05Personal Growth Through Competition and Resilience17:53The Evolution of Self-Perception and Coaching Yourself22:55Chasing Goals and Self-Reflection26:31Practicing Gratitude and Positive Self-Talk29:13The Importance of Support and Vulnerability32:27Redefining Masculinity and Emotional Expression35:17Fitness, Aging, and Longevity40:35Finding Joy in the Journey of Fitness