Brio in the Box Podcast: Recent Episodes
Jocelyn R.
Two long time CrossFit affiliate owners and CF-L4 coaches discuss a wide variety of topics on physical and mental health, nutrition, longevity, performance, mindset, and generally optimizing your life to be the best version of YOU.
David's been productive this summer while he's been left unattended at home. A new gym mural, well cared for gym equipment, all signs of a good affiliate where someone cares.
Jocelyn's been busy with CrossFit in a new role on the media side, hosting the CrossFit podcast at The Games in Albany, NY and chatting with a wide variety of super interesting individuals who are GETTING SHIT DONE. See a problem or a need in the world? These people didn't sit back and complain, they stepped up and did something about it. Follow along at https://www.youtube.com/@crossfit as the episodes are published over the next few months.
Back at home, David and Jocelyn have been inspired by their son Atlas to revisit weighing and measure their food, bringing precision and accuracy to the "base of the pyramid" - ie nutrition. In the latest unhinged soap box rant, we invite you to live in reality and be honest with yourself about what's actually going on with your diet. That adhering to the CrossFit methodology for the long term softens the blow of aging is now moving from hypothetical to evidence based. Do it, do it consistently for the long term, and reap the benefits as you age better than the rest.
00:27 David's productive summer
03:28 Jocelyn at the CrossFit Games
23:19 The Rylee family is tracking their food
28:34 Be honest with yourself
31:44 CrossFit for longevity
32:26 Community makes the necessary, doable
33:40 Personal Responsibility in Health
36:02 Aging Resistantly with CrossFit
There's a lot of "genetic diversity" in the wide world of CrossFit and affiliates come in many flavors - some good, some not so good. So how do you know if you're at one of the truly great ones?
Join us as we hash out the elements that separate the mediocre from the exceptional - hospitality, community, coaching, cleanliness, programming, and more. We explain how to identify a top CrossFit gym, the significance of higher credentials, and the role of an actual CrossFit affiliation. Whether you're a seasoned CrossFitter or new to the community, this episode offers valuable insights into what to look for in a CrossFit gym to ensure you're getting the best experience.
Tune in to learn how CARE and attention to detail make all the difference in a quality CrossFit affiliate.
01:55 Hospitality
07:12 Cleanliness and Maintenance
13:50 The Value of Being a Licensed CrossFit Affiliate
16:53 The Importance of Education and Credentials
21:23 Programming
33:16 Thoughtful Warmups
33:44 a Physical Whiteboard in CrossFit
36:37 Controversial Topic: Open Gym
44:28 Searching for a good CrossFit affiliate
50:56 Why some gyms are more expensive
Eating and drinking is fine once in a while, but if that's all you can come up with for a night out that's pretty boring. It's time to get some new ideas and have more fun! Social situations often present the biggest challenge to staying on track with health and nutrition goals, so in this episode of the Brio In the Box podcast, we give you a whole pile of ideas for your next date, whether it's the first one or keeping your relationship alive decades in.
Of course active hobbies like CrossFit, pickleball, and rock climbing, are great, but what if you each got $20 to dress the other person at Value Village and wore your spiffy outfits out bowling??
Whether you're looking for budget-friendly activities, fun family outings, or seasonal adventures, this episode is packed with inspiration to keep your relationship fun and full of laughs.
00:11 Importance of Date Nights
00:35 Challenges of Social Events and Nutrition
01:38 Active and Outdoor Date Ideas
04:00 First Date Activities
11:53 At-Home Date Night Ideas
19:24 Maintaining Relationship Health
21:00 Enjoying Time Together Without Kids
21:36 Low-Cost Outdoor Activities
22:08 Active Date Ideas
22:57 Seasonal Activities and Adventures
24:51 Exploring Local Attractions
33:59 Road Trips and Long Drives
Jocelyn and David recently attended the Canadian Affiliate Gathering in Banff with gym owners from across the country. What's the big takeaway? How do we control what we can control to make the brand of CrossFit better for all who set foot through the doors of an affiliate? LEADERSHIP
And it's not just in business either. Society is in dire need of better leadership in families, schools, and communities. Be the change you want to see in the world and lead from the front in demonstrating the lifestyle you want your family and community to aspire to.
Kids are being indoctrinated into "treat culture", with sugary rewards being shoved in their faces for even the slightest effort. Make it stop! Just say no!
00:06 Recap of the Banff Trip
01:43 Breath Work and Meditation
05:19 CrossFit Community and Leadership
14:14 Parental Leadership and Setting Examples
21:04 Self-Respect and Self-Care
21:16 Raising Respectful Boys
22:42 The Problem with Treat Culture
23:20 Leadership in Families
25:15 The Impact of Sugar on Kids
29:19 Healthy Alternatives and School Challenges
At CrossFit BRIO, fully 75 members are now sporting their name on the wall in the 1000+ WOD Club. In a world where 99% of people give up on themselves and their exercise routine, we must know more about what makes these remarkably dedicated folks tick. We asked them three questions:
1) Why do you do CrossFit?
2) How have you managed to be so consistent? What's the secret to your routine?
3) If you could give one piece of advice to a new member, what would it be?
Join us as we explore their advice, including sticking with it, integrating workout routines into busy lives, and the value of ongoing learning and technique improvement. Get motivated and inspired by the collective wisdom of our dedicated BRIO community.
01:39 Commitment and Recognition at Brio
03:55 The Importance of Consistency
04:36 Why Do You Do CrossFit?
05:56 Physical and Mental Health Benefits
07:39 Community and Long-Term Goals
12:09 The Secret to Consistency
19:34 The Necessity of Fitness Commitment
22:21 Community Support
23:34 The Importance of Showing Up
26:25 Advice for New Members
28:48 The Value of Effort and Learning
34:10 Celebrating Progress and Community
In this episode of the Brio In The Box podcast, Jocelyn welcomes Arlie from Farm One Forty, located just west of Saskatoon near Vanscoy, SK. Arlie shares her journey from working as an environmental consultant to becoming a full-time farmer committed to sustainable and holistic farming practices.
Get to know Arlie and the origins and development of Farm One Forty, the benefits of rotational grazing, the nutritional superiority of grass-fed meat, and the importance of supporting local food systems. Arlie also talks about community engagement through farm tours, children's camps, and adult workshops, offering insights into the interconnectedness of environmental health, human health, and sustainable agriculture. The episode is a rich exploration of how one person can make a significant impact on the local food landscape and beyond.
Check out www.farmoneforty.ca
Follow them on instagram @farmoneforty
Things we mentioned:
Allan Savory's Ted Talk: https://youtu.be/vpTHi7O66pI?si=anGCmkImDmPLDpA3
The Biggest Little Farm: https://youtu.be/kA463a7r83k?si=QQM-u-JitQidcugR
Mark Schatzker's book The Dorito Effect: https://a.co/d/91iMBKh
Chris Van Tulleken's book Ultra Processed People: https://a.co/d/4fsEHWZ
Robb Wolf and Dianna Roger's book Sacred Cow: https://a.co/d/ar7JjC7
and the accompanying documentary https://youtu.be/hjyBUk6AQ1M?si=rrbIuBNfVj0CJYv0
Other Recommendations from Arlie:
The documentary Kiss The Ground: https://youtu.be/AHSOeIikjCw?si=kV99MIszCwahObt1
The film Common Ground: https://commongroundfilm.org/
Will Harris's book A Bold Return to Giving a Damn: https://a.co/d/asHoG5P
00:34 Getting to Know Farm One Forty
01:39 The Journey from Hobby to Business
10:10 The Benefits of Grass-Fed and Pasture-Raised Livestock
19:54 Environmental Impact and Sustainability
24:25 Connecting with the Community
26:57 Rediscovering Lost Farming Wisdom
27:24 Adult Farm Camp Experience
29:23 Community and Local Support
31:36 Kids Camps and Education
36:00 Holistic Farming vs. Monocrop Agriculture
39:09 Reviving Damaged Soil
50:15 The Importance of Seasonal and Varied Diets
52:56 How to Support Local Farms
In this episode of the Brio in the Box podcast...
The 2025 Open is now complete! Jocelyn recently had a rad opportunity to head to New York to appear on the broadcast team for the live announcement of 25.3 and gives the "behind the scenes" on her experience.
Doing Constantly Varied, Functional Movements, at your relatively high intensity is necessary if your goal is maintain your health, functionality, and independence through all the years you get on this earth. CrossFit found a way to make working on your fitness FUN... but then sometimes life throws you a curve ball and now it's no longer fun. But does that make it any less necessary? NO!
David and Jocelyn discuss the importance of persevering every ounce of fitness you've built, even through all of life's challenges - injuries, pregnancy, grief, menopause, you name it. The future of your health and fitness hinges on what you do when things are going bad.
Take care of yourself as if you are someone that matters to you. Make good choices now for a better future.
01:17 Live Broadcast Experience
04:18 Supporting the CrossFit Community
11:29 Dealing with Injuries and Setbacks
26:22 Adapting Workouts for Hormonal Changes
27:48 Aging and Fitness: The Reality Check
30:41 Balancing Strengths and Weaknesses in Training
31:18 The Necessity of Doing Unpleasant Exercises
32:25 Modern Comforts and the Need for Challenges
46:07 The Role of Technique in Long-Term Fitness
47:19 Long-Term Fitness Planning and Consistency
First, we're re-capping our Step Into January 10,000 steps a day challenge and stressing the importance of daily movement beyond just gym workouts.
Maybe you've heard the recent fitness buzzword "Zone 2 cardio"... We're here to tell you that shouldn't be a piece of your training in the gym, it should be you outside, on your feet, living life, and having fun.
There's benefit to signing up for an event and participating in a competition even if you don't care at all about being competitive. Run a 10k, do a weightlifting meet, enter a 2k row competition.... AND sign up now for the CrossFit Open! 👉 games.crossfit.com
Feel like you don't belong at one of those events or you have no business being there? Lets talk about Imposter Syndrome and how to flip those nasty nagging thoughts on their head.
00:28 Step into January Challenge Recap
04:03 Zone 2 Cardio and Daily Activities
11:43 February Push-Up Challenge
14:42 The CrossFit Open: A Community Event
24:42 The Importance of Community and Participation
26:49 Exploring Different Fitness Challenges
28:12 CrossFit's Versatility and Long-Term Benefits
36:13 Overcoming Imposter Syndrome
41:07 The Value of Doing Hard Things
Happy New Year! Join us on the Brio in the Box podcast as we touch on New Year's resolutions and this annual time of reflection and planning. Is it better to make small incremental changes or big sweeping changes all at once?
Questions from the community:
do we (Jocelyn and David) have a five year plan?
what about creatine for women?
can you just take a supplement to get your nutrients?
David talks about what's up with that tech billionaire trying to live forever.
Jocelyn tells you red flags to look out for in the fit-fluencer part of the internet and gives you a healthy definition of the "healthy user bias" in nutrition.
Also, Jocelyn shares the results of her recent bone density scan and GUESS WHAT: CrossFit works.
00:00 Introduction and New Year's Reflections
00:51 Commitment to Fitness and Community
06:12 Goal Setting vs. Value Driven Approach
11:20 Big Changes vs. Small Changes
17:13 Exercise Programs and Real Fitness
30:50 Understanding The Healthy User Bias
31:30 The Role of Supplements in a Healthy Diet
31:51 Creatine: Should women take it?
34:56 Red Flags in Nutrition Advice and "Experts"
38:09 Exercise and Lifestyle Choices for Optimal Health
47:26 Jocelyn's Bone density and bodyfat
53:58 The Importance of metrics and regular data collection
In this episode, David shares a recent personal win when he fixed our broken induction stove all by himself. Life lessons learned include don't believe the first thing you read on the internet, you can learn anything, and you have to be willing to just TRY.
This hands-on learning extends into the value of trying hard things and embracing the suck to grow and improve in life, from cooking meals to building fitness habits. Adulting 101 involves doing a lot of things you don't necessarily like, but are a required part of being a functional adult. Learning to do these things, without too much drama, is just part of life.
Next up, we dive into the oft-requested topic of menopause, hormone replacement therapy, and how best to prepare for inevitable changes of life. Trust us, you don't want to miss these tips on how to be a handy and healthy human!
00:07 Handyman win!
06:08 Overcoming Self-Doubt
16:39 The Importance of Discomfort
25:25 Health and Hygiene for Kids
26:05 Building Resiliency in Children
27:48 Menopause: A Stress Test
41:45 Functional Medicine and Root Cause Treatments
46:57 Effective Exercise Strategies
Both avid snowboarders, David and Jocelyn start out this episode answering a question from the community: Do you do anything special to prepare for ski/snowboard season?
Jocelyn recently delivered her Nutrition 101 seminar at BRIO. Here we discuss some updated stats she shared in person at the course on the current state of health. Did you know fully 51% of adults now are diabetic or prediabetic? That 10% of CHILDREN have fatty liver disease? Or that the average person spends the last 14 years of their life in poor health?
Next question from the community...
We're all gambling with our future in one way or another. Assuming we'd like things to go well, Jocelyn answers the question "what biomarkers or tests should we have done to monitor our health?"
00:36 Community Question: Snowboarding Prep
07:09 Nutrition Seminar Recap
08:37 Shocking Health Statistics
19:05 The Gamble of Health Choices
28:27 The Harsh Reality of Retirement Health
31:25 The Urgency of Health Awareness
40:53 The Importance of Nutrition and Consistency
48:16 Key Health Markers to Monitor
58:46 Taking Control of Your Health Future
First up, Jocelyn and David talk about their latest family challenge of keeping phones out of the bedroom. This means we're reading actual paper books!
Jocelyn - Cells, Gels, and the Engines of Life by Gerald Pollack
David - Dopamine Nation by Anne Lembke
We take a question from the community: What do you know about gout?
Back on the topic of dopamine, we talk about the balance of pleasure and pain and how to leverage this effect for good and not evil. High Intensity workouts definitely feel like pain... followed by feel-good rewards and health benefits, but how much intensity is too much? When we say CrossFit is "high intensity" is that the same thing as max intensity?
Finally we link this into the importance of tracking your workout results. If you are doing a fitness program, you should be getting fitness and the only way to know if this is happening is to gather data.
00:21 No Phones in the Bedroom experiment
02:57 Diving into Dopamine Nation
09:41 question from the community: what do you know about gout?
13:20 Intensity in CrossFit Training
25:42 Knowing When to Pump the Brakes: Avoiding Overtraining
26:15 The Importance of Mechanics and Consistency
27:08 The Athlete's Responsibility
29:11 Burnout vs. Injury: The Real Risk
29:56 Adjusting Intensity for Sustainable Progress
34:56 Tracking Your Progress: Why It Matters
37:26 Facing Reality: Logging Your Fitness Journey
38:23 The Value of Data in Fitness
47:27 Adapting to Life's Phases
49:36 Celebrating Small Wins and Overall Fitness
51:32 Final Thoughts: Fitness for Life
New office who dis? In this episode, David and Jocelyn discuss the benefits of projects and learning new things. David opens up about his mental health journey and how a new hobby (playing the ukulele) helps him manage his anxious tendencies.
David, head programmer at CrossFit BRIO, takes us through the bigger picture of designing safe, effective, and fun CrossFit workouts and what's coming up in the next few months. What does it take to be super fit now AND age well in the future?
Jocelyn answers a question from the community by taking you through a "bad science" analysis of a recently published study on low carb diet and diabetes, explaining the design flaws and misinterpretations that plague such research. We get into the influence of marketing in nutrition and health - none of us are immune! - and finish with our best tips to stay sane and stay positive on social media.
00:12 Building the BRIO Office
02:05 The Benefits of Beef Liver
04:16 David's Ukulele Journey
22:39 CrossFit Programming and Seasonal Variation
28:30 Importance of Technique in Heavy Lifting
30:23 Effective Programming and Intensity
32:21 More isn't more, Longevity and finding the Minimum Effective Dose
39:17 Bad Science in action: Misleading Nutritional Studies
52:41 The Influence of Advertising and marketing on Nutrition and Health
54:36 Staying Sane and Staying Positive on Social Media
In a tragic blow to the treatment of mental health, and despite overwhelmingly positive data on its efficacy and safety, therapeutic use of MDMA for the treatment of PTSD has been denied by the FDA. Yet other pharmaceuticals that cause far greater harm and do not effectively cure disease continue to be available. For a deep dive on this, watch our Mental Health Series from May 2023:
Part 1: https://youtu.be/CTDpg-5nPrI?si=Ko8cllh9c-FfG1_Y
Part 2: https://youtu.be/Fy1q76yWQAA?si=r5InpZwN2WgBaexa
Part 3: https://youtu.be/dF5Ec8dNomM?si=FGw-NgAw_nxv65Qg
Healthcare is in crisis, no doubt, but the launch of the CrossFit Medical Society this week provides a bright light of hope on the horizon. Aiming to bridge the gap between fitness and healthcare, the CFMS will connect clinical practitioners with CrossFit coaches and community members with the goal of making the CF Affiliate a "health home". Anyone can join the CFMS for free at www.crossfitmedicalsociety.com and follow @crossfitmedicalsociety on Instagram
On a similar theme, BRIO + Nutrition is getting a professional office within CrossFit BRIO! Wrapping up her Masters of Science in Human Nutrition, Jocelyn will be connecting clinical nutrition with fitness and training within the CF Affiliate.
00:19 Disappointment with FDA's MDMA Decision
06:42 CrossFit Medical Society Launch
10:09 Building a home for BRIO + Nutrition
12:50 CrossFit and Healthcare Integration
15:00 Defining Fitness and CrossFit's Impact
19:06 The Physical 100 winner is a CrossFitter
19:49 CrossFit's Open Source Fitness
24:23 The CrossFit Formula for Health
32:54 Longevity in CrossFit
35:26 The Affiliate as a Health Home
Question from the community: Should I buy Weightlifting Shoes?
Animal vs Plant Proteins:
Meals only May continues, we're aiming for minimum 30g of protein from animal sources at each meal (no snacks or nonsense grazing). Why don't we could the protein in plant foods?
In this episode:
01:18 Taping your mouth shut at night
for deeper sleep, less anxiety, better dental health, improved cardiovascular function, and a smarter brain. Whoa.
20:38 Solar Powered Humans
Melanin, found in many cells of the body not just the skin, may actually store some energy from the sun and provide an additional energy source for cells alongside ATP. Are humans solar powered? Whoa. (read the paper here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10570809/#:~:text=Melanin%3A%20The%20unifying%20theory%20of,of%20neurodegenerative%20and%20other%20diseases.)
Jocelyn and David discuss the wins and misses of the 2024 CrossFit Open and how to use these tests to further your training in the year ahead.
In this episode Jocelyn (CF-L4) and David (CF-L4) tackle two big questions submitted by members of the CrossFit BRIO community:
1) "I have a friend who is interested in doing CrossFit but they're just so paranoid they're going to get hurt. What do I tell them?"
2) "I'm at the age where I'm aware that strength/fitness naturally declines (60-70+), but what are some things I can do to slow the decline as much as possible?"
1) What do you buy at Costco
2) What do you think of those baby puff snacks?
3) Why don't we scale handstand push ups to an abmat at BRIO?
4) We asked you: what do you want to get better at this year?
5) Sign up for The Open!
In our second AMA, we're answering Questions from the Community:
1) How far ahead do you do the programming?
2) If you could go back, knowing what you know now, would you do anything different to prepare for pregnancy?
3) I'm going on holidays for a few weeks and I don't want to lose my progress, do you have any idea for vacation workouts? crossfitbrio.com/outsidethebox
4) What's the "Burpee Deal" and how do the discounts work? crossfitbrio.com/xmasburpees
5) What are you thoughts on the emergency shelter going into the old fire hall on Central Ave?
6) Do you have any super easy recipes I can make in a hurry? crossfitbrio.com/nutrition
Welcome to Season 3 of the BRIO in the Box podcast! This year we're all about YOU. We get asked so many interesting questions in the gym. Lots result in thoughtful conversations we'd like more people to be a part of and some require a better answer than time allows for in the go-go-go of a class. So we'll be using our podcast to answer YOUR burning questions. Here's what's on the list this week...
1) What do you know about peptides?
2) For someone trying to eat enough and looking to increase muscle mass and strength, is it more important to hit a protein target in the day or just hit a total calorie target?
3) How often do we workout and what do we do?
4) I want to lose a little bit of weight, should I just run more on my days off?
5) My watch says I burned 500 calories in that workout, should I increase my food by 500 calories today?
6) My wife and I watched You Are What You Eat on Netflix and now we're feeling like we should eat less meat, or at least less red meat
7) What should I do on days off?
In this episode, Jocelyn and David take a deep dive into the concept of 'intensity' when it comes to exercise and CrossFit. Training at intensity is the thing that gets you results and it's what separates CrossFit from most other programs out there, but what exactly does that mean? and how do you do it intelligently? and safely?
In this episode David and Jocelyn are exploring all the factors that contribute to injury... bad form, of course, but also ignoring the basics, too much intensity, excess volume, lack of rest days, poor sleep habits, alcohol, and processed food.
www.crossfitbrio.com/nutrition
The day after Halloween, and throughout the month of November, seems like a good time to dial in your Nutrition and learn more about what goes into the food you eat.
The research is clear that Ultra Processed Foods (a particular class of industrial food-like substances) are uniquely harmful to our health, independent of their macronutrient or caloric content.
We'd like to see everyone join in on our No Sht November nutrition challenge and book club. Take this time to see how good you could feel eating only real, unprocessed food for a month. Can you make it 30/30 days with No (Ultra Processed) Sht? Along with this, we'll be reading the book Ultra Processed People by Chris van Tulleken. Just 10 pages per day and you'll be done this book by the end of the month and have a noggin full of knowledge to make better choices about what to eat.
visit crossfitbrio.com/nutrition for more information
Anyone who makes it 30/30 with No Sh*t and reads the book will be entered to win a prize at the end of the month!
Can you wrap your head around eating just meat? In this episode, David and Jocelyn talk all about the Carnivore diet - what is it, different versions of it, who should do it, what happens, why does it work so well, and what are common pitfalls to avoid. Questions? let us know!
Things we referenced:
Jocelyn's Carnivore Diet Data Part 1: • Episode 007: Data from a month of the...
Jocelyn's Carnivore Diet Data Part 2: • Episode 008: Carnivore Diet Bloodwork...
Miki Ben Dor's Apex Predator paper: https://onlinelibrary.wiley.com/doi/f... Fiber and Constipation Paper: https://www.ncbi.nlm.nih.gov/pmc/arti...
Roadtripping, judging, spectating, and all the behind the scenes stories from the 2023 CrossFit Games in Madison, WI!
13 year old Atlas wanted to visit the BRIO in the Box podcast to share his thoughts on what it's like to grow up in a health and fitness oriented household. Healthy food, no soda, crying in workouts, hitting the terrain park on a snowboard with Dad, and how other people, even adults, call you weird.
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The Ruck a Week Challenge
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Outside the Box Fitness workouts and dumbbells available to borrow
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BBQ Season
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Delicious summer side dishes
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Enjoying alcohol without destroying the entire next day
We keep seeing lists and videos about surviving summer, but we though no no no. Up here in the frozen north we survive winter, now it's time to maximize summer! Get out there and use your fitness and your lifestyle to get the most out of our short summer season.
In this episode David and Jocelyn explore the exciting future of psychiatric care: The psychedelics Psilocybin, LSD, and MDMA (better known as magic mushrooms, acid, and ecstasy), along with Ketamine, DMT, mescaline, and ayahuasca. The research is booming and these treatments are showing incredible safety and efficacy for relief from PTSD, addiction, depression, anxiety, eating disorders, and more.Â
But the future is actually the past! We also take you back through the use of psychedelics thousands of years ago in ancient Greece, how the salem witch trials may have actually been about ergot, up to the discovery of LSD in the 1940s, and how all research and effective treatments ground to a halt during the 5 decade 'dark ages' of the War on Drugs.Â
This is just a brief overview of the burgeoning field of psychedelic-therapy. We also include dozens of resources to learn more from books, scientific papers, documentaries, and podcasts.
In 5 broad categories of social relationships, stress management, sleep, nutrition, and exercise, Jocelyn and David bring you 33 lifestyle factors YOU CAN CONTROL that have been scientifically validated to improve the health of both your brain and body. Mental health is not separate from physical health!
May is Mental Health Awareness month and this is the first in a 3 part series we're doing on Mental Health. In this episode, Jocelyn and David dig into the stats on mental health in Canada, recently published research that is rocking the field of psychiatry, and what depression is and isn't.Â
Then we open up about our own personal experience with mental illnesses.Â
We're getting real and be warned, it gets emotional. Ante- and Post-partum depression, anxiety, adverse childhood experiences, traumatic loss, and the raw reality of suicide.Â
#breakthestigma
In this episode we have special guest Coach Rana who shares with us the story of her battle with breast cancer over the last year and a half. Her strength, fitness, and UNICORN POWER helped her win the fight and now she wants to give back.Â
Join us June 11 for our UNITE TO FIGHT Cancer fundraiser event. 3 workouts, BBQ, raffle, and good old BRIO community fun times. All proceeds will be donated to the Saskatoon Cancer Center to help them support others in our local community facing the same battle.Â
Register now at crossfitbrio.com/unitetofight
Recently David Rylee (CF-L4) retook the CrossFit Level 1 course for the first time in 15 years. In this episode David shares his experience, discusses how the course has changed from 2008 to now, and reflects on the value of going back to the basics, this time paying closer attention.
The results of CrossFit are universal, predictable, and repeatable. Decide now what you'd like to order up for your fitness by this time next year.Â
It's fair to say all of us found ourselves humbled by some aspect of the 2023 CrossFit Games Open! This year's programming was excellent in that it provided a challenge we could all participate in, including both mega wins and frustrating losses. Whether its strength, skills, or conditioning, if you find yourself facing a weakness that you would like to fix by this time next year lets get working on it now. In this episode we're diving into the mental aspect of intensity required to get the adaptations you want out of exercise.
In this video we discuss strategies to keep your nutrition on track when you are away from home and out of your normal routine. In 2022, Jocelyn was away from home for 105 nights (30% of the year!) and has mastered the art of making good food choices in hotels, airports, gas stations, and more.
In this episode David and Jocelyn break down their top 5 best, worst, and most overrated food you can eat. If you're looking to make a few changes or tweaks to your diet for 2023 this is the episode for you!
David and Jocelyn reflect on what they learned through the experience of the CrossFit BRIO 75 days habits challenge called The Grit Grind. All real food, no cheats, no alcohol, sunlight every morning, water first, reading non fiction, and physical activity twice a day.
In this episode David and Jocelyn explore ways to define the concept of being "healthy". Certainly we're all prioritizing our fitness to pursue health, but what exactly does that mean? Is it simply being free of disease? How do we course correct if we're not healthy? Is health short term or long term? Does it include mental health?
In this episode David and Jocelyn discuss the utility and potential pitfalls of using heart rate monitors, activity trackers, sleep trackers, and continuous glucose monitors.
The follow up to Ep 035 "Accumulated Wisdom on Marriage", in this episode David and Jocelyn discuss helpful words of advice, philosophical approaches, and parenting strategies collected throughout the years from friends, books, discussion forums, and even one from Dr. Phil.
Books mentioned:
Hunt, Gather, Parent by Michaeleen Doucleff
Mindset by Carol Dweck
12 Rules for Life by Jordan Peterson
Mistakes Were Made but Not By Me by Carol Tavris and Elliot Aronson
In this episode we get to know all about coach Iain! With BRIO since 2011, Iain reminisces about his journey with CrossFit, including his competitive success as a CrossFit Games athlete.
Coach Farrah was with us for 10 years as a coach, an athlete, the director of our Kids program, and a pillar of the BRIO Community! Now she's off on a new and challenging adventure in Medical School in the Caribbean. In this episode, we catch up on how things are going in this new and exciting chapter of her life.
In this episode, Jocelyn and David talk all about the new Grit Grind Challenge. Part nutrition, part fitness, part mental toughness and habits. The Grit Grind is an opportunity to uncover a better version of YOU.
In this episode David and Jocelyn discuss what it's like to work with your spouse, how we got to such a good point after 15 years together, and some of our favorite wisdom and quotes on marriage
The book mentioned at 15:30 is "Mistake Were Made But Not By Me" by Carol Tavris
In this episode David and Jocelyn discuss common causes of back pain along with lifestyle and training things you can do to avoid the struggle. We also touch on a few lesser-known dietary and pharmaceutical causes of joint and muscle pain that you might not have considered.
In this episode, David and Jocelyn discuss techniques and habits for keeping your fitness and nutrition somewhat on track while still relaxing and enjoying your holiday time
In this episode Jocelyn learns about David's "Shower Cereal" for the first time! ...oh, and we also talk about other helpful routine habits you can start right now.
In this episode Jocelyn and David take a journey back in time to the start of the exercise as a hobby, fitness as an industry, and the state of things in the late 1990s before CrossFit. We discuss the many obvious, but underappreciated ways that CrossFit permanently changed how people exercise and what it means to be fit.
Marketing trickery and grocery store red flags for the savvy consumer to watch out for: Organic junk food, deceptive serving sizes, low quality produce, artificial sweeteners, fake meat, and more! Learn the ins and outs of food marketing scams so that you cannot be fooled!
In this episode, Jocelyn and David reflect on lessons learned from 14 years of running a CrossFit affiliate gym. Is bigger better? Is advertising worthwhile? What equipment is best? What's the right number of members? Should we hold on to tradition or embrace change?
No not those ones... In this episode we're talking about known "performance enhancers" like caffeine, creatine, carbs, weightlifting belts, wearables, and more! When and how to use them to maximize their benefit.
Apologies for the audio on this one guys. We lost the file from the mics unfortunately.
In this episode, David and Jocelyn are discussing ways to accomplish your individual goals or meet your individual needs, while gaining the many benefits of training in a group.
Controversial topic alert!
Based on the phrase "Stepping over $100 bills to pick up nickels", in this episode we're discussing the big value items when it comes to training, recovery, and nutrition... and how to avoid getting distracted by low-value shiny things!
In this episode we're getting to know Coach Sherralee Hanson - CrossFit Level 2 coach, classic rock lover, and wall ball hater!
In this episode David and Jocelyn are talking about tips and tricks for getting back on track when your fitness has fallen off the wagon. Whether it’s fun times, illness/injury, or just the demands of a busy life that took you off course, we’ve been there too and we’ve got some advice to help!
This episode brought to you by our own BRIO+ BHB Keto Salt exogenous ketone supplement. Find it here: https://www.crossfitbrio.com/product-page/bhb-keto-salt-boostÂ
1:30 - The Effects of Ketogenic Dieting on Skeletal Muscle and Fat Mass: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271639/
The second in our “Get to know the BRIO Coaches” series, in this episode we’re getting to know Jocelyn aka Zos. Mega math nerd, late bloomer athlete, ring dip hater.
This episode is brought to you by BRIO+ Natural Whey Protein in Salted Caramel. When you’re on the go, try it with iced coffee and a splash of cream. https://www.crossfitbrio.com/product-page/brio-protein-powder-2lb
The first in our “Get to Know the BRIO Coaches” series, in this episode we’re getting to know David aka The Boss. Snowboarder, restaurant operator, Thruster hater.
This episode is brought to you by BRIO+ BHB Keto Salt. Find it here: https://www.crossfitbrio.com/product-page/bhb-keto-salt-boost
In this episode, David and Jocelyn discuss everything about The Open - the first stage of the CrossFit Games season. What to expect, who should participate, and how we’ll be running it at BRIO this year.
Registration is now open! Visit games.crossfit.com to join the fun!
This episode is brought to you by BRIO+ GrassFed Collagen, from our own line of custom formulated small batch crafted supplements. Find it here: https://www.crossfitbrio.com/product-page/grass-fed-collagen
In this episode, David and Jocelyn discuss their personal journeys with nutrition and different strategies that have achieved different goals at different points in their lives. They also compare and contrast the needs of opposite body types - David as tall “hard gainer” and Jocelyn as a short person that can add mass easily (aka “Dummy Thicc”!). They also take you through a day in the life of their actual food choices, timing, and meal ideas.
This episode is brought to you by BRIO+ Vitamin K2. Find it here: https://www.crossfitbrio.com/product-page/vitamin-k2-d3
As mentioned in this episode, you can have quality meat sourced from local Canadian farmers delivered right to your door from TruLocal.ca. Use code TRUCFBRIO for 8 free chicken breasts in every box for life!!
This is the third in a 3 part series on How to Be Successful in CrossFit. In this episode, David and Jocelyn talk about how to achieve your peak genetic potential body composition - ie, how to get leaner.Â
This episode is brought to you by Vitamin K2 + D3 from BRIO+, our own line of custom formulated small batch crafted health supplements. Find it here: https://www.crossfitbrio.com/product-page/vitamin-k2-d3
This is the second in a 3 part series on How to Be Successful in CrossFit. In this episode, David and Jocelyn talk about how to get fitter. Optimizing training effort and intensity as well as controlling for other variables like sleep, nutrition, and recovery.
This episode is brought to you by BRIO+ Whey Protein in Cinnamon Swirl Flavor https://www.crossfitbrio.com/product-page/brio-protein-powder-2lb.Â
Check out a few of our recipes for ideas to add more protein to some of your favorite treats:
Pumpkin Pancakes: https://www.crossfitbrio.com/pumpkinpancakes
Protein Muffins: https://www.crossfitbrio.com/proteinmuffinsÂ
Protein Granola: https://www.crossfitbrio.com/proteingranola
This is the first in a 3 part series on How to Be Successful in CrossFit - ie how to do CrossFit forever. In this episode, David and Jocelyn talk about the right mindset for the various stages in the lifecycle of a CrossFit athlete. Everything from brand new, to a competitive athlete, to an athlete returning from pregnancy or injury, and finally the lifer that sticks with it for the long term.
This episode is brought to you by BRIO+ BHB Keto Salt Boost. This product can help when adapting to a Ketogenic Diet or when preparing to embark on a Ketogenic diet. Beta HydroxyButyrate is also a powerful signalling molecule that turns on favourable longevity genes, suppresses appetite, increases the ability to use oxygen to make energy, preserves bone mass, and preserves muscle mass. Find it here: https://www.crossfitbrio.com/product-page/bhb-keto-salt-boost
What Do I NEED? Gears and Equipment for CrossFit
Here are the lists ranked in the order you need to invest in when you start with CrossFit.
1. CrossFit Shoes - Brands designed for CrossFit activities:
- Reebok Nanos - A durable shoe with a wider fit
- Nike Metcons - A durable shoe with a more narrow fit
- NoBull Trainers - a flat stable shoe, with tons of fun designs and color
2. Wrist Wraps -
- Rogue Wrist Wraps- https://www.roguefitness.com/lifting-straps-wraps/straps-wraps/wrist-wraps
- Amazon: https://www.amazon.ca/s?k=wrist+wraps&ref=nb_sb_noss_2
- Etsy: https://www.etsy.com/ca/search?q=wrist%20wraps
3. Skipping Ropes -
- RPM Ropes Sold at BRIO
- RX Smart Gear: rxsmartgear.com
- Rouge Rope: https://www.roguecanada.ca/rogue-sr-2-speed-rope-3-0
4. Mobility Tools - From inexpensive to very pricey
- Lacrosse ball- Available at any sporting goods store
- Fuse 2.0 Massaging Peanut from Sidekick Tools: https://sidekicktool.ca/products/fuse-2-0
- Theragun Massage Gun: Therabody.com
5. Leg Protection for Rope Climbs
- Thick Tall Socks: https://www.sportchek.ca/search.html?q=soccer%20socks
- Rocktape Shin Guard: https://www.rocktape.com/consumer/products/protective-gear/rockguard-shin/
6. Hand Protection for Pull Ups
- Bear Komplex Grips (David’s favorite): https://www.roguecanada.ca/bear-komplex-3-hole-hand-grips-carbon-fiber?sku=BK0005-S&gclid=Cj0KCQiAzMGNBhCyARIsANpUkzOarjCQlS1ZYBD6CndWJMk6c2ARXm8rLEQnQ7sO6cOFCTn4-xyqp5YaAgYfEALw_wcB
- Natural Grips (Jocelyn’s favorite: https://www.amazon.ca/Natural-Lifting-Functional-Fitness-Pull-Ups/dp/B01MREY45K
6. Weight Belts -
- Olympic Weightlifting Belt - Straight belts from 2pood https://2pood.com/collections/weightlifting-belts
- Powerlifting style belt: https://www.roguefitness.com/rogue-ohio-lifting-belt
7. Weightlifting Shoes
- Reebok Legacy Lifters: Men https://www.reebok.com/us/men-lifter-shoes, Women https://www.reebok.com/us/legacy-lifter-ii-womens-weightlifting-shoes/H02848.html
- Nike Romaleos: https://www.nike.com/ca/t/romaleos-4-training-shoe-f1nCw3/CD3463-010
- Adidas Adipower: https://www.adidas.ca/en/powerlift-weightlifting-shoes/GZ2865.html
8. Knee Sleeves -
- Rogue: https://www.roguecanada.ca/lifting-straps-wraps/protection-supports/knee-sleeves
- Liberte Lifestyles: Loads of fun prints! https://libertelifestyles.com/collections/knee-sleeves
9. Arm Sleeves -
- Skins Compression Sleeves: https://www.skinscompression.com/us/gender/unisex/?_sft_garment_type=arm-sleeves&_sft_product_cat=accessories
- Nike: https://www.sportchek.ca/product/nike-mens-pro-elite-graphic-sleeves-color-333216310_09-333216310.html?rrec=true
- 2XU Arm Sleeves: https://ca.2xu.com/collections/arm-and-calf-sleeves
10. Weight Vest -
- Xtreme Monkey Vest: https://www.fitnessregina.com/products/xm-fitness-tactical-weight-vest-20lbs?_pos=1&_sid=c152bf7e9&_ss=r
- 5.11 Tactical: https://www.511tactical.com/tactec-trainer-weight-vest-multicam.html
CrossFit Gear and Accessories: what to buy and when - [BRIO in the Box Podcast Ep 004]
This episode is brought to you by BRIO+, our own line of custom formulated supplements. This week we’re featuring our Cinnamon Swirl whey protein powder: https://www.crossfitbrio.com/product-page/brio-protein-powder-2lb
Check out our Pumpkin Protein Pancake recipe and our favorite lunch box friendly Protein Muffins.
Today David and Jocelyn are talking about everything related to starting CrossFit. We’re exploring questions likeÂ
Who is CrossFit for?Â
Do you need to get in shape before you start?Â
How do we start at BRIO?
Right down to, what shoes are best for CrossFit?
8:30 - Feature on Dr. David Johnson and CrossFit NeuroÂ
This episode brought to you by BRIO+, our own line of custom formulated supplements. This week we’re featuring our Vitamin K2 with D3: https://www.crossfitbrio.com/product-page/vitamin-k2-d3
In today’s discussion, Jocelyn and David are diving into the 3 guiding principles of CrossFit BRIO. Where they came from, what they mean to us, and how we use them to frame every decision in the gym.
This episode brought to you by BRIO+ Natural Whey Protein Powder in Salted Caramel. Check it out at: https://www.crossfitbrio.com/product-page/brio-protein-powder-2lb
In this episode, CrossFit BRIO owners Jocelyn and David Rylee take a trip back in time to the start of their life together, how they found CrossFit, and the early days of their affiliate.Â
Interested in joining the BRIO Community, head to crossfitbrio.com/gettingstarted!