Blog
Podcast Ep. 70: Controlling Ego and Validation
Available on Anchor here This episode of the Friendship podcast we discuss one of the largest barriers to happiness and health development is a misunderstanding of ego control, and associating landmarks of success that receive validation with happiness. Instead, we...
Endurance Training for the CrossFit Athlete with Jeff Binek – Part 1
This video series is dedicated to CrossFit and High Intensity training athletes looking to develop a better aerobic system. In Part 1 we discuss what an aerobic system is, aerobic capacity and the growth and development of those pieces. This Seminar was conducted by...
How To Be Stronger & Protect Your Back: Breathing and Bracing
Who out there get some back soreness (or maybe even injury or pain!) with movements like squatting or deadlifting?! Well, it’s pretty common, but luckily often preventable! Dr. Ulm and our friends at Columbus Chiropractic brought this to my attention years ago as I...
Cycle 4 Knowledge Bomb w/ Special Guests Jenny Borda and Ryan Heastings
This podcast will go into detail about the upcoming months program design for Build, Gymnastics and Fitness Classes. https://www.youtube.com/watch?v=XGHNnJTRcTQ&feature=youtu.be Podcast Version: Timestamps: Jenny explains Gymnastics - 2:34 Ryan explains...
How to Go Sub-40 on Murph
The CrossFit work "Murph" is a classic hero workout honoring Lt. Michael Murphy, Medal of Honor recipient. The workout consists of: Run 1 mile 100 pull-ups 200 push-ups 300 air squats Run 1 mile **Wear a 20lb weightvest if you have it** Here are 5 important tips to...
The 3 Most Undervalued Mobility and Recovery Spots (w/ Videos)
Quads, Hamstrings, Shoulders and Backs seem to be the areas where we feel the most sore and tired. Often then, these muscle groups tend to get the lion share of mobility and recovery focus when it comes to SMR and stretching. This can fall into a common "treating the...
The Secret to Summer Fitness
Summer is coming, and I know that I only have about 40-50 more summers in my life and I want to maximize each and every one of them, without sacrificing my health and well-being. Living and growing up in Ohio makes you wary of weathermen, hateful of those gross grey,...
On-The-Go Snacks: Whole Food Edition
Written by Shelby Strain, Nutrition Coach - Friendship Nutrition Whether you’re always in the car, traveling, busy parents with kids, or a nurse always on their feet, planning a full day of meals that require a fork may not always be possible. Keeping yourself on...
Butts and Guts: Week 6
Week 6! The final week! Who has done all the at home workouts?! Have you noticed some things getting easier?! What do you think has been the most challenging movement we have done? This now gives you 6 core workouts that you can mix and match to continue to work...
Supplementing Your Workouts Seminar Episode 4: Caffeine, Nictric Oxide and Q&A
See previous episodes here: Episode 1, Episode 2, Episode 3 This seminar series put on by Andy Arra, RD (head of Friendship Nutrition) and Coach Ryan Heastings will go over the main supplemental choices we should be making as it pertains to health and exercise!...