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Ballistic Performance Radio is your one-stop shop for all things health and fitness. We discuss topics like self-awareness, mindset, nutrition, wellness, and training. Our goal is simple: educate, inspire, entertain, and demystify. There is a lot of noise in the world of health and fitness, and we are hear to provide real, reliable, and practical answers and recommendations.
 
A podcast covering kettlebell sport, weightlifting, nutrition, lifestyle, and sport management. The show takes its name from Ballistic Strength Nanaimo Kettlebell Club and Performance Center - the home of the Nanaimo Kettlebell Club. It's head coach and the host of the show is Solomon Macys. Solomon is a certified kettlebell instructor who has competed in kettlebell sport since 2012. He has competed for Team Canada in both 2015 and 2017, winning a bronze medal at the IUKL World Championships ...
 
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If you're from the CrossFit world or still in that world, you know the 12 Days of Christmas workout all too well. ⠀ If you aren't familiar with the 12 Days of Christmas workout, it varies from gym to gym, but the format never changes. The workout is performed in the same manner as the song. It's incredibly long, monotonous, and leaves you feeling a…
 
“With any red dot program you have to embrace a higher level of maintenance. There’s no other way around it.” -Dan Smith For the first time EVER Ballistic Radio welcomes Dan Smith, AKA Danno, of Centrifuge Training to discuss all things red dot. So what’s the deal with back up iron sights? How should red dot programs be implemented? Why won’t this …
 
On this episode of BPR, D outlines why you need to beware of New Year's Resolutions and what you can do to better set yourself up for success moving into 2022. ⠀ As a reminder, the next round of our group coaching course, EVOLVE begins on Monday, January 3rd. ⠀ If you... Struggle to find the time to eat well and exercise because your relationships,…
 
On this episode of BPR, Ash and I sit down with Andi Johnson to discuss all things self-love, self-care, emotional regulation, and relationships. ⠀ For those of you who don't know Andi Johnson, she is a licensed therapist and certified coach. She owns a private group practice that serves the Friendswood, Texas community. She works primarily with wo…
 
On this episode of BPR, I'm ridin' solo. In case you missed it, Ash and I recently bought a house and moved back to Pennsylvania. So needless to say, we have A LOT of $h!t going on at the moment, which is why we've decided to divide and conquer. ⠀ Last week, we released a FREE mini course titled, "Hacking the Holidays." The purpose of the course is…
 
We've been dying to share this with you for weeks! ⠀ Are we pregnant? Are we moving? Did we buy a house? Did we get another dog? Are we opening a brick and mortar location? Has Ashley finally learned to shut the kitchen cabinets? Has Derrick finally learned to share his food? ⠀ You'll have to listen to the episode to find out!…
 
“Safety and gun-handling are priority number one, always.” -Chris Cypert Ballistic Radio welcomes Chris Cypert of Citizens Defense Research back to the show! Have you ever wondered what “good enough” might look like? Do you need direction for what skills you should be training and the metrics to judge those skills by? John and Chris spend this epis…
 
On this episode of BPR, Ash and I sit with Brett Eaton. Now, for those of you who don't know Brett and aren't familiar with his story, Brett is a life optimization coach, motivational speaker, and founder of the Better You Blueprint. ⠀ "Brett knows exactly how to get you from wishing, wanting, and waiting, to taking imperfect action, sticking to da…
 
On this episode of BPR, Ash and I sit down with Jess Glazer. Now, for those of you who don't know Jess and aren't familiar with her story, Jess is a former physical education teacher, and celebrity personal trainer turned entrepreneur and business mentor. ⠀ Jess turned her side hustle into a multi-million dollar business in just under two years, an…
 
On this episode of BPR, Derrick sits down to outline how your ego is holding you back. The conversation was inspired by a recent discussion with Nick Pags, the founder of Project Limitless and an all-around bad-ass, world-class mindset coach. In that call, Nick introduced us to the Four Survival Strategies of ego: The need to be right The need to l…
 
“Plans are useless, but planning is invaluable.” -Chris Cypert Ballistic Radio welcomes Chris Cypert of Citizens Defense Research back to the show! What is the importance of context and why do so many people get it wrong? Is there an easy mode for decision making in chaotic environments? If no plan goes perfectly why plan at all? What’s the differe…
 
On this episode of BPR, Ash and I sit down with Marilyn and Connor to discuss all things relationships, bodybuilding, fitness, and pet peeves in the gym. Now, Marilyn has been on the show before (Episode 79), so if you missed it, be sure to go back and check that out, but Connor is new to the show, and he is also Marilyn's fiancé! We're incredibly …
 
In this episode I am joined by Master of Sport ranked Corissa Sivorot. We chat about some of the trials and tribulations of both running a gym and kettlebell competitions during the pandemic, as well as what has changed between now and when the pandemic started. It's not all pandemic talk though. I ask Corissa why she is so consistent with her vide…
 
On this episode of BPR, Ash and I bring you the unpopular truth on how long it takes to build muscle, gain strength, and increase power. Regardless of what your favorite #fitspo claims on Instagram, there are no magic formulas, revolutionary training programs, or nutrition hacks that accelerate progress. Building muscle, gaining strength, and incre…
 
On this episode of BPR, Ash and I sit down to discuss all things protein and protein supplementation. We cover a ton of information throughout the conversation, including protein recommendations (quantity), types of protein powder, and BCAAs. Plus, we provide the answer to the burning question - are protein and BCAA powders worth the money? Sit bac…
 
“We have unprecedented access to information that used to take years of study to get. Now … you can go on YouTube and you can watch a video from somebody who spent twelve years practicing the art of a sub-second draw. And you can learn everything that they learned in a five minute YouTube video, but that doesn’t give you the twelve years of experie…
 
On this episode of BPR, Ash and I sit down with Sara Hayes. Sara is the Founder and Head Coach of Mindful Miles Running, and she is on a mission to help all bodies start and stay running. Mindful Miles is so much more than running. The program is designed to help you find that "HELL YEAH" feeling within yourself, and learn to stop comparing yoursel…
 
Our Favorite Things! Unfortunately, we're not like Oprah - we can't give you all of our favorites for free (am I the only one that remembers their Mom watching that episode of Oprah every year?!), but we are going to rattle them off for you, and hopefully teach you a thing or two about us that you didn't already know. We cover all things fitness, n…
 
On this episode of BPR, Ash and I had the privilege of sitting down with Sara Emma to discuss all things body image. ⠀ For those of you who don't know Sara, she is a full-time coach with Level TEN Coaching, and specializes in strength training, holistic nutrition, and body image. She helps people learn to care for and love themselves while building…
 
On this episode of BPR, Derrick sits down with Sheila Jackson to discuss all things faith and fitness. ⠀ Sheila is a fitness professional that has been in the industry for over 11 years, and she is STRONG in her faith! ⠀ Sheila's positivity, optimism, and hope are infectious, and her vulnerability, empathy, and compassion are undeniable. ⠀ During t…
 
“The word liberal has a lot in common with the word liberty and if we think about that aspect of liberal politics that is in favor of civil liberties then we can see that the right to keep and bear arms is a civil liberty and so when I talk about the liberalization of gun laws I mean laws that make that civil liberty more possible.” – Professor Dav…
 
Sleep is essential to your health. Sleep allows the body and mind to recharge Sleep enhances cognitive ability and memory Sleep contributes to weight regulation Sleep improves immune function The list goes on, and on, and on. Unfortunately, sleep is often overlooked and neglected. It's not uncommon to sacrifice sleep in pursuit of more product and …
 
On this episode of BPR, Derrick sits down with Matt Dellavalle (aka MDV), Chief Fitness Officer of NCFit, to discuss his personal and professional journey in fitness. Over the past 15 years, MDV has cultivated a wealth of knowledge and experience. He's played an integral role at several incredible organizations, including Again Faster, CrossFit New…
 
On this episode of BPR, I had the pleasure of sitting down with our good friend, Danielle Kepics, to discuss all things females, fitness, and black bears? (seriously, that happened). Danielle has been on the show numerous times, with the most recent appearance being episode 88 (which by the way, that episode was #realtalk), so if you missed it, you…
 
On this episode of BPR, Ash and Danielle team up once again to drop some knowledge on your a$$ about alcohol! This is an informal conversation where Ash and Danielle share their experiences, where they're at now, and what YOU need to know about alcohol. If you're interested in learning more about Danielle, or need to catch up on the latest Strong +…
 
On this episode of BPR, Ash and I sit down with Arielle Bloom! Arielle is the founder and CEO of Navigating Nutrition. She is a Functional Nutrition and Mindset Coach helping busy entrepreneurs and high performers feel great so they can perform better in every area of their lives. Additionally, Arielle and her husband are regenerative ranchers! Wha…
 
On this episode of BPR, Ash and I sit down to reflect on our honeymoon in Hawaii. First and foremost, we recognize that we're incredibly blessed to have spent 10 days in the Hawaiian islands! It was beautiful, breathtaking, adventurous, and exciting. Ash and I both agree that it's a trip worth taking at least once in your life. That said, we'll pro…
 
On this episode of BPR, Ash and I sit down to discuss hypertrophy. Hypertrophy is the #gainz! It's the growth, size, and mass that so many of you fitness fanatics are pursuing. Hypertrophy is the process of "building" muscle. Unfortunately, there is A LOT of misinformation across the industry as it relates to hypertrophy. So, we want to sift throug…
 
On this episode of BPR, Ash and I sit down to discuss how to navigate nutrition and fitness when you're on the go, crunched for time, or simply too damn busy. We outline all of the tips, tricks, and hacks that we've utilized in our personal lives and recommend to our clients to promote consistency, develop discipline, and achieve results that last.…
 
On this episode of BPR, Ash and I sit down to discuss the Top Six Habits of Health (i.e. the habits and behaviors that truly move the needle across your lifetime): Eat Real Food Get Adequate Sleep Be an active human being Exercise Manage your stress Drink water If you consistency do those six things, you’re going to be in a GOOD place and the RIGHT…
 
On this episode of BPR, Ash and I sit down to discuss a topic that I'm incredibly passionate about! It's something that I don't believe can ever be overstated, and something that we've absolutely lost sight of in the fitness industry. More. Is. Not. Better. Fitness and nutrition aren't about doing more; you can't do all the things all the time. Tha…
 
“As far as target I.D. or …target positive identification, it’s pretty much a gimme in civilian self-defense roles because it’s the dude robbing you right now. That’s not ambiguous, that’s not uhhhhh is this the right guy? No, it’s the guy. That’s either happening or it’s not.” – Chuck Haggard Ballistic Radio welcomes Chuck Haggard of Agile Trainin…
 
On this episode of BPR, Ash and I sit down to discuss how to balance nutrition, traveling, and social events. In other words, we're talking about how to be a normal human being and enjoy your life. Trust us when we say, you do NOT want to be that guy/gal at the party who won't eat the birthday cake, have a drink at happy hour, or eat a bun with you…
 
On this episode of BPR, Ash sits down with Danielle Kepics to discuss women’s health, periods, cervical mucus, hormones, and so much more! We're so excited for y’all to hear from Danielle! FYI, she drops a TON of knowledge bombs throughout the conversation, so be sure to grab a notebook and a pen, or open the notes app on your phone, before diving …
 
On this episode of Ballistic Performance Radio, Ash and I sit down with our good friend, Marilyn Kowalski, creator of the Stronger Body Project! Marilyn is an online coach and educator for women who want to learn how to properly fuel their bodies, build lean muscle mass, and maintain long term habits and results. She is heavily involved in the body…
 
“Even the idea that I would be a mentor to someone, in and of itself, makes me leery because I’m like wow, I’m an intensely flawed person trying to mentor another intensely flawed person and is that even right to do?” – Craig Douglas Hey folks, John here. To be completely honest I struggled with how to write this description as the topic matter for…
 
First and foremost, please excuse the audio quality in the first 17 minutes of the show. We experienced some technical difficulties, and quite honestly, still have no idea what the hell happened! However, this is still a fantastic episode in which Ash and I sit down to discuss the top 10 things that we wish someone would have told us 10 years ago. …
 
On this episode, Ash and I sit down to expand upon a topic that we previously discussed in Episode 73, our relationship! If you haven't listened to Episode 73, go back, listen, and then revisit this episode at another time! Following that episode, we received A TON of DMs and texts thanking us for opening up, explaining how they could relate to som…
 
On this episode, Ash and I sit down to discuss carb/calorie cycling: What is it? Who's it for? What are the benefits? What are the drawbacks? Is it right for you? This episode is jam-packed full of great information, so be sure to grab a notebook and pen (or pull up notes on your phone), get locked, and enjoy the show!…
 
On this episode, Ash and I sit down to discuss why fitness cannot be your only hobby. We're not saying that fitness is bad. We're not saying that your should pursue something in place of fitness. We're simply saying that there is more to life than your "Fran" time, Snatch, and Handstand Push-ups. As kids, teenagers, and even young adults, most of u…
 
On this episode, Ash and I sit down to discuss the most common mistakes associated with calorie deficits (i.e. diets). Just because you want to lose weight or change your body composition doesn't mean that you should move into a deficit. Questions to ask yourself include: Do you have a lot going on in your life right now? Do you feel stressed, anxi…
 
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