The Active Knoxville Podcast: Recent Episodes
Blake Bohanan
Our mission is to empower you to take ownership of your health! We will do this by interviewing the top health and fitness professionals in Knoxville on topics surrounding health, fitness, nutrition, mindset, and performance.
Do you have a pelvic floor? The answer is probably. While this episode may appeal more to moms or those planning to be, there is important information for all of is in this episode!
Alli is a wealth of knowledge when it comes to pelvic floor health, managing health and fitness during pregnancy and postpartum, and returning to sports or training postpartum.
Mary Cates is a coach, avid runner, and the owner of Unrunning.
She is passionate about running some insane distances, but more finding out what her body and mind are capable of and guiding others to do the same! This was a very insightful conversation about what we are really capable of. My biggest takeaway was that our body can adapt to do just about anything, and a lot of the time it is our mind that really takes the most training to accomplish feats we never thought possible!
You can find Mary Cates on instagram @un_running and @unluckylady
Be sure to check out unrunning.com for more awesome content by Mary!
Billy and discuss not only training, but what it means to have an impact on those around us. We even talk about how to be more relational and intentional with those you come into contact with. One highlight of this episode for me was when Billy shared the story of a blind friend he had in elementary school that inspired him to show others what they are capable of any chance that he gets. This is a great episode for coaches, athletes, or anyone who cares about improving their physical, mental, and spiritual health.
Find Billy on instagram @coachbillyholman and be sure to check out South Landing Fitness if you are looking for an incredible gym home in South Knoxville.
Website: southlandingfitness.com
Kellie is super passionate about helping her clients meet their goals and about educating people that restriction is not the only way to have a body that you are proud of!
In this episode we discuss the most important lifestyle ad mindset changes to move you towards your goals. Kellie is also expecting her first baby in the coming months which has revived her interest in helping moms on their fitness journey throughout and after pregnancy. We discuss what training and caring for yourself looks like throughout and after pregnancy and what Kellies personal experience has been training through her pregnancy so far!
Lots of great takeaways from this episode, you do not want to miss it!
You can find Kellie and RSTR Training on Instagram @rstrtraining and online at rstrtraining.com
When a Self Proclaimed Geek Becomes a Viking
In this episode I sit down with Justin Simpson who runs JTF’s Viking Army. Justin has an amazing transformation story of his own, and is passionate about helping others in their journey towards meeting their goals.
Justin believes one of the biggest keys to actually making a change is finding your true emotionally rooted “why.” He also believes big time in sustainability and finding what works for you.
One of the coolest parts of this episode for me was learning about the unique strategy Justin used to transform from a self-proclaimed geek who “wasn’t into fitness” into a completely different person by creating a superhero avatar for himself.
Plenty of great take-aways from this episode.
Find Justin online at https://www.jtfvikingarmy.com/ or on instagrm @jtfvikingarmy
Kelsi is passionate about personal training and it shows in our conversation covering all things fitness, transformation, and progress. We cover everything from how to "tone up" to how to shift your mindset from how to be less to how to achieve more. Apparently there were times in the deep dark past that there weren't necessarily dogs at every training session with Dogs and Dumbbells. Fortunately we are past that. If you are looking for a personal trainer who can adapt to help you meet your goals I would definitely recommend Kelsi or one of her other two trainers at Dogs and Dumbbells! They are focusing on what matters and getting their clients great results. The part is there are always dogs there.
We also discuss Kelsi's non-profit 4George whose purpose is to provide addiction recovery through fitness. Speaking of 4George, you can join me at CrossFit Knoxville this Saturday September 18 for a workout to raise money for this awesome organization! Remember to bring a donation (suggested $10) as well as gently used workout clothes to donate. It's going to be a good time for a good cause!
Find Kelsi and Dogs and Dumbbells Training on Instagram at @dogsanddumbbells and @dogsanddumbellstraining and online at dogsanddumbbellstraining.com
In this week's episode I talk about a couple of concepts that have been on my mind a lot lately.
The first is that who you spend time around has a significant impact on the likelihood that you will accomplish the things that you want to. The attitudes, habits, and mindsets of the people you are around the most are going to wear off on you whether you like it or not!
The second is that nothing matters more than consistency. Challenges are sexy and can sometimes give you the motivation to get started, but what is actually going to determine your success is what you consistently do over the long haul.
I hope you enjoy this episode and take away something you can use. We will be back next week with another awesome guest!
Meet Chase Hill!
Chase just got back from winning the CrossFit Games in the team division so we talk all about team chemistry, games training, and workout strategy. We also get into Chase's philosophies on fitness for everyone - both competitors and those that want to feel and look there best without competing!
There is so much to take away from this episode!
Meet Toddy Mills.
Master Todd Mills has over 30 years of experience in Isshinryu and Jiu Jitsu. He was raised in a Martial Arts family, and holds the rank of 7th Dan in Isshinryu and Jiu Jitsu. He currently holds Expert Level rank in Krav Maga.
In 2015, Master Todd established Battle Rock Krav Maga with the belief that everyone should have the ability to confidently defend themselves. He uses a unique personal development system where students become coaches and coaches become instructors, all while learning techniques and leading others.
Master Todd has led 3 teams to the Dominican Republic to train Military Special Forces, and while there, received an invitation to train the President’s personal security staff. He trains the Security Forces Squadron for the 134th Air Refueling Wing located at McGhee Tyson Air Base. He always shares his Christian faith when the opportunity arises and has seen 26 young soldiers make a personal commitment to Christ.
Master Todd continues to pour into his team of instructors, coaches and students. He provides many opportunities for community trainings, as well as advanced student and instructor training in areas of Tactical Driving, Israeli Combat Shooting, Defensive Tactics, and Executive/VIP Protection. Battle Rock Krav Maga was recognized as the Krav Maga Association’s School of the year for 2018.
In April 2019, Battle Rock Krav Maga was invited by the Krav Maga Association to travel to Israel where they trained with the Israeli Defense Forces. For Master Todd and 3 of his instructors this experience and immersion into the Israeli culture brought to light on a deeper level why Krav Maga was created, thus expanding his vision for Battle Rock Krav Maga.
Master Todd and his wife, Janice have been married for 14 years and are blessed with two beautiful children, Tucker and Julie. He is a man of Christ-like character, integrity, and devout leadership.
Do you walk through life with confidence knowing that you have the skills and physical capabilities necessary to protect yourself and your family in any situation?
In this episode we discuss:
-
How knowing how to defend yourself in a violent situation can actually make you more confident in avoiding such encounters.
-
How doing hard things can create a mindset shift that carries over into every other part of life.
-
How to decide what you are willing to do to protect yourself and your family before any situation arises so that you make the right decision in the moment.
Principles Over Methods and What Really Matters for Fitness with Zach Quayle
Zach is so passionate about coaching and helping his members at CrossFit Courageous become the best version of themselves. He has a lot of wisdom on coaching and the pursuit of fitness that he shares openly on this episode. I learned a ton from interviewing him and I hope that you get as much out of this episode as I did.
In this episode we talk about:
-
How working out in a group can improve the intensity of your workout
-
What matters more - the program or the coach
-
What is the "soul" of every good workout
-
Is CrossFit only for "intense" people
-
The gym is not a place for fit people just like The Church is not a place for Holy people.
Find Zach and CrossFit Courageous on instagram @zachquayle32 and @cfcourageous and online at www.cfcourageous.com
Meet Logan and Amanda, two of the owners of an awesome new gym in West Knoxville! You may be familiar with the location as Trinity Strength. On this episode we talk about their vision for their baby, the gym, as well as their new baby, Isla. For anyone who has started a new venture at a time when things couldn't be more crazy, you will be able to relate! We discuss how the gym can be a cornerstone when life gets crazy, how strength affects aspects of your life you never thought it would, and the meaning of health.
In this episode we discuss:
-
How the gym can impact your mental, physical, and emotional health.
-
"Powerful women are in season, bro!" - Logan
-
How "functional fitness" really does prepare you for life and boosts your confidence!
-
Logan and Amanda's vision for a gym where everyone feels welcome, included, and inspired to push themself no matter where their starting point is.
There are a ton of great take aways in this episode so I hope you enjoy it!
Follow Knox Athletics @knoxathletics and find them online at https://www.knoxathleticsgym.com/
Delaney Wade has qualified for the CrossFit Games in the 14-15 year old girls division. Today is actually the first day of The Games so go to games.crossfit.com and watch Delaney throw down!
In addition to being an awesome athlete, Delaney is also a student, soccer player, and all of this while dealing with Type 1 Diabetes. Hear about Delaney's crazy scary story when she found out she was a type 1 diabetic and how CrossFit may have saved her life. We also talk about how this condition affects her training and how she is able to take control of it and be elite despite the additional challenge of being a type 1 diabetic. We also talk about how she juggles training CrossFit 4-6 hours a day, soccer practice, school work, friends, and just trying to lead a normal life.
Delaney also has a powerful message for anyone dealing with a challenge in life that they think they can't overcome. She has turned her challenges into something that fuels her during the toughest workouts and competition to push herself and be her absolute best. She wants you to know that you can overcome your own challenges to become who you were meant to be!
Follow Delaney on Social Media @diabeast0201 and be sure to cheer her on in the 2021 CrossFit Games from July 27 - August 1
Meet Chip Gibson, the owner and founder of F45 West Knoxville. Chip talks about what fitness means to him, how he overcame being born with club feet, his pursuit of his dreams in spite of others expectations, and how F45 workouts can help you build resilience in your mind and body.
We discuss a literal smorgasboard of topics in this episode from diet culture, to body image, to supplements, to getting a new gym up and running during a pandemic. I hope you enjoy listening to this episode as much as we enjoyed recording it!
Chip runs an awesome studio at F45 West Knoxville. He spends one on one time with pretty much every new member to help them address any issues they are working through as they get started with working out at F45.
You can find Chip and F45 on social media @chip_gibson_ and @f45_training_westknoxville and on the web at https://f45training.com/westknoxville/home
Meet Ryan and Samantha Lambert!
Knoxville's Power (zumba) couple will get you plugged into their amazing community of fitness, friends, and good times at Crossroads Fitness in Powell, TN.
Learn how Sam went from teaching Zumba our of a couple of different churches to transforming the old Powell dump into an incredible fitness studio and boutique! Their passion for Zumba and fitness is contagious. Crossroads has a class for just about anyone and is a fantastic and welcoming place to get started on your fitness journey.
In this episode we discuss:
-
How you know its time to follow your dreams
-
What goes into transforming the dump into an amazing studio.
-
How Community really is everything!
Where to find Sam, Ryan, and Crossroads Fitness:
On the web: https://crossroadsfitness865.com/
Social Media: @crossroadsfitness865 https://www.instagram.com/crossroadsfitness865/?hl=en
Charli is a recently graduated Licensed Massage Therapist who helps people recover more effectively and perform their best in the gym and life through her private massage practice. She is also a LMT in the UT cancer center and is aspiring to become Oncology Certified allowing her to further her skillset and enable her to increase the quality of life for individuals undergoing cancer treatment. Did I mention she’s a super strong CrossFit athlete as well?
In this episode we discuss:
- How often and why you should get massages.
- What is “Fluff and Buff?”
- How it feels to be in the top 10% of female CrossFit athletes (Charli made it to quarterfinals!)
- Why you have to find something you are passionate about to pursue.
Find Charli on instagram @_charliboles_ to message her to book a massage appointment. She treats out of Gold Star Nutrition in Powell.
Krystal's passion for fitness and nutrition can only be matched by her clients’ performance in the gym and her first-class meal-prep in the kitchen. She is a certified personal trainer through the NCSF and a nationally certified nutritionist through the American Academy of Health and Wellness. Krystal is known for achieving big results with her personal training and nutrition coaching clients. Her main passion project right now is an incredible online nutrition coaching subscription service where she helps her clients understand nutrition on a practical level and help them every step of the way on their journey towards their goals.
In this episode we discuss:
-
The biggest fitness/nutrition myths that most people believe.
-
Practical take aways to improve your nutrition right now.
-
How to approach the grocery store with a tactical mindset so you actually get what you came for.
-
How to "diet" by adding instead of taking away.
Check out Krystal's website at http://kskwikkleankitchen.com/about/ for an awesome nutrition blog and to sign up for her nutrition coaching service! You can also follow her @thekleannutritionist on instagram.
Derrick might be the most encouraging coach I have ever been coached by. Find out how Derrick helps people find their fitness and make it a lifelong and life-changing love. I had so much fun recording this episode with Derrick and I hope you enjoy it just as much.
Check out Derrick and Over The Hump Performance:
Website:
https://www.overthehumpperformance.com/
social media:
@over_the_hump_performance
Our mission is to empower you to take ownership of your health!
We will do this by interviewing the top health and fitness professionals in Knoxville on topics encompassing health, fitness, mindset, rehab, and wellness. We look forward to sharing the ideas and advice of the amazing people here in Knoxville who's mission is help you live a more active and fulfilling life!