The Recovery Podcast: Recent Episodes
Chris Morton
This is the one and only Chris Morton and his must-listen podcast. Chris steers it wherever he likes. Sometimes the podcast talks through the biggest issues in health and fitness with grassroots and big-name special guests.
Mindset coach and creator of Mayhem Mindset, Jim Hensel, joins Chris on the Podcast to chat about Mindset. Jim speaks on different strategies that help people with mental toughness and personal discipline with the goal to define your values, identity and write your personal life code to live by.
Jim's clients include world champion MMA fighters and CrossFit athletes including 8x champion (individual and team), Rich Froning.
Web Mayhem Mindset - https://www.mayhemmindset.com/ Jim Hensel - https://jimhensel.com/ IG Jim Hensel - http://instagram.com/jimmy_hensel
In this episode Chris has two guests, Amber Hawken and Brett Robinson of Calm Mind Co. Calm Mind Co empowers organisations to cultivate resilience and increase flow to enhance life and expand impact. Listen in on how they teach clients the tools and techniques for calming the mind.
Calm Mind Co. Instagram - https://www.instagram.com/calmmindco/
Calm Mind Co. Website - https://calmmindco.com/
Amber Hawken Instagram - https://www.instagram.com/amber_hawken/
Amber Hawken Website - https://www.amberhawken.com/
Brett Robinson Instagram - https://www.instagram.com/brettrobbo1/
Brett Robinson Website - http://brettrobbo.com/
The health benefits of sleep consistency are: * More REM sleep (mentally restorative) * Increase deep sleep (physically restorative) * Lower your resting heart rate * Higher HRV (heart rate variability) * Fall asleep faster
In this episode Chris chats on how he uses the Whoop strap to form strategies to recover from training based on the HRV (Heart Rate Variability) score. Even if you don't use the Whoop strap these recovery strategies will help you feel happier and healthier. Some way to improve HRV 1. Stay Hydrated 2. Get better sleep quality (Deep & REM) 3. Improve Nutrition (whole foods, reduce processed foods high in sugar) 4. Limit Alcohol Intake or Eliminate 5. Weekly Recovery Strategies ( Massage, Hot/Cold Water Therapy, Sauna, Mediation, Yoga, Cat Naps and Breath Work) My personal recovery plan - Fortnightly deep tissue massage - Daily massage gun (morning and evening) - Post workout stretches on muscles used in daily workout - Daily pre-hab stretches/activation exercises on problem areas (hips, thoracic and shoulders) - Weekly Hot/Cold Therapy - Daily analysis of Whoop data to guide on how to train/rest - Daily breath work using the 4:7:8 method - Protein at each meal with carbs (whole foods where possible) - Eat enough calories to support training - Drink more water. 10 cups a day - Go to sleep at the same time/wake up the same time
So I and Electric Fitness made it!
As of July 1st 2020 Electric has been open for 1 year. It has been a crazy year of learning, growing and building the gym that has included a worldwide pandemic shut-down for 2 months.
Listen in on your favourite Podcast platform on 11 things i've learned in one year of running an independent gym
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Leading from the front
Easier said than done. Focus and get clear on your mission and objectives of running the gym. -
Sales is more important than marketing
No point in getting 30 leads a month, 5 new people join but 6 leave because they weren't a good fit for your gym. Set expectations at the very first phone call with the prospective member is key. -
Client experience is extremely important
If clients never leave because they are having a great experience then you don't need more and more new clients every month and focus on attracting the right clients only. -
Equipment
Don't buy the fancy stuff. Stick with barbells, dumbbells and kettlebells. -
Client surveys are valuable Regularly interview and survey your best clients and find out how to serve them better.
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Business systems and business coaching goes a long way. Coaches need coaches too. Invest in a business coach like NPE.
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CrossFit is a commodity
Sad truth that the general public think all CrossFit gyms are the same and costs the same to join. -
CrossFit as a Sport and CrossFit for Longevity
Another battle you have is people think they need to be fit to begin CrossFit and its for performance training only. CrossFit HQ needs to define their marketing for the general public that CrossFit helps keep you fit for life. -
Knowing who you can serve best
Take the time to define who you can serve best meaning who are your best clients in the gym and can you find more of those people. -
Programming for the majority
Program for the majority not for the elite guys in the gym. -
Too many classes
What came first? The chicken or the egg? At the start you are going to run empty classes but once you have at least 30 members and after 6 months try to optimise the schedule to best serve your members.
Resources
https://npefitness.com/
https://www.electricfitness.com.au
https://www.crossfit.com
https://www.alphafit.com.au
In this episode Chris has its first guest on the Podcast, Brock Day. Brock chats about "Sana Days" which was inspired through the tragic death of a family member. Sana Days goal is to bring further awareness to mental health issues through the connection with exercise - "The positive connection between mental health & exercise".
Listen in to find out more about Sana Days and how to support the cause.
Follow Sana Days
https://sanadays.com.au/
https://www.instagram.com/sanadays.co/
https://www.facebook.com/Sana-Days-103929194602548
Follow Brock
https://www.instagram.com/brock_day/
In this episode Chris deep dives into how he decided what the programming should be for Electric Fitness. He decided that outsourcing the programming from a 3rd party made the most sense and fitted with the objective of achieving the best results for the gyms clients.
Programming Considerations https://www.ncfitcollective.fit/ https://warmupandworkout.com/ https://www.rawstrengthandconditioning.com/ Gym Software https://www.wodify.com/ Gym Location
https://www.electricfitness.com.au
In this episode Chris talks about how the fit-out and layout of the gym evolved. Plus also which gym software he is using and why.
Fit-out References
https://www.roguefitness.com/zeus
https://www.alphafit.com.au/
https://www.rogueaustralia.com.au/ https://www.bigassfans.com/au/
Software References
https://mailchimp.com/
https://www.xero.com/au/
https://www.wodify.com/
https://zapier.com/
Chris believes a good night sleep pretty much solves most things in your life. Feeling refreshed in the morning allows yourself the best chance to crush the day ahead. In these modern times there are new tools to help your improve your sleep quality.
References
https://www.whoop.com/
https://www.blublox.com/
https://iristech.co/
In this episode Chris covers his weekend at CrossFit Brisbane where he attended a CrossFit Level 1 certification course. This was one or those "cross-road" moments in his life. Being confident he would pass the course and receive the CrossFit Level 1 certification, the real "scary" thought was what happens after receiving the certification? Does he press ahead with my dream of owning a CrossFit gym?
Resources
https://www.crossfit.com/certificate-courses/level-1
https://www.crossfitbrisbane.com/
https://www.instagram.com/matt.swift/
This part of the process was extremely challenging. Without a brick and mortar location the gym just exists in your mind and dreams. Get this part wrong and you could be in for a world of headaches down the track. Listen in on how I found the current Electric Fitness location at 35 Lemana Lane, Burleigh Heads.
References
Live Auction of 35 Lemana Lane - https://www.youtube.com/watch?v=GSTszgPHXoE
In this episode of the "Starting An Independent Gym" series, Chris explains how he came up with the name "Electric Fitness". From considering using CrossFit in the name, to why he didn't use CrossFit in the title and other influences that played a part.
After being a CrossFitter on the Gold Coast for 4+ years I made a huge decision to open my own gym which I named “Electric Fitness” located in Burleigh Heads on the beautiful Gold Coast (opened July 1st 2019). This series will chronicle my experience in opening the gym and everything I’ve learned along the way. This is part 1 - Living The Dream: Starting an Independent Gym.
Our host of The Recovery Podcast is coach, entrepreneur and gym owner, Chris Morton.
In this episode Chris covers unmanaged stressors or self-isolating behaviours which over time weaken the immune system.
The good news there are behaviours you can adopt that have powerful impacts mental and physically that boost immunity and wellness.
Website - https://www.therecovery.com.au