Red Wolf CrossFit - Pack Mentality

In this episode we dive deep into the iconic Murph workout, exploring every facet of preparation to help you conquer this challenge. We’ll start with an in-depth understanding of what the Murph is and why it’s essential to prepare thoroughly.You’ll learn how to assess your current fitness level, set realistic goals, and create a balanced training plan. We’ll discuss the importance of gradually increasing volume and intensity while focusing on building strength, endurance, and mobility. Additionally, we’ll cover key aspects of nutrition and hydration, including what to eat for performance and recovery and staying hydrated.Mental preparation is crucial for success, so we’ll share strategies to develop mental toughness and effective Murph strategies. Whether you’re a seasoned athlete or a Murph newbie, this episode is packed with tips and expert advice to help you achieve your best performance.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we sit down with Peggy, a 5-year veteran of Red Wolf CrossFit, to uncover her inspiring journey in fitness and life. She shares how the supportive environment at Red Wolf CrossFit has empowered her fitness journey and shaped her approach to life. Peggy opens up about the balance between achieving her fitness goals and the demands of being a new mom.Despite a significant commute, she remains dedicated to her gym community and credits her "gym family" for providing support through major life changes. As an adoptee, she reflects on how her own experience has influenced her views on community and belonging. Peggy also provides advice for new parents trying to maintain or start a fitness regimen. Join us for an empowering conversation that highlights the power of community in transforming lives and reminds us all that finding belonging goes beyond any barrier.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Join us today on "Pack Mentality" as we meet Katie, a remarkable single mom, fourth-grade teacher, and dedicated CrossFitter. Over the last seven years, Katie has transformed her fitness, cutting her body fat in half and building muscle, all while navigating the complexities of motherhood and personal challenges.Katie shares how she first fell in love with CrossFit and why she's stuck with it despite the demanding twists and turns of life. She opens up about managing her fitness journey alongside raising two energetic boys and maintaining a full-time teaching career. We'll explore the specific hurdles she's faced as a single mom, her strategies for overcoming dietary struggles and workout burnout, and the vital support she's found within the CrossFit community.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

With over a decade of gym ownership and helping thousands achieve their fitness goals, we dive deep into the core principles that shape our training programs. In this episode, we unpack the trinity of success in fitness: Volume, Intensity, and Frequency. We'll reveal how we tailor our group classes and one-on-one sessions to meet diverse needs, ensuring every member walks out stronger and more satisfied.Plus, we critique common flaws in the fitness industry’s approach to program design and discuss why customization is not just beneficial but necessary. Tune in to understand how mastering these concepts can improve your training results and keep you engaged, motivated, and stress-free.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we talk to Andrea, who loves fitness and has fought a tough battle against cancer. Andrea tells us how CrossFit helped her get back on track after her battle with breast cancer. She shares how keeping fit and having friends at Red Wolf, helped her through her journey. If you or someone you know is facing a big challenge, Andrea's story and tips can inspire you to keep going. Listen to how Andrea fought her battles and won, one day at a time!

In this episode Matt (@redwolfmatt) talks about how people often say "be consistent" like it's always a good thing. But he thinks it's not enough just to do something over and over. He tells a story about someone who thought they were doing everything right but wasn’t getting better. Matt explains that just doing things a lot doesn't mean you're doing them well.He introduces a new word, "cadence," which means doing the right things, the right way, at the right time, and for the right amount of time. It's like having a good rhythm in what you do, not just doing it a lot. Matt believes having a coach can help you find your cadence and do things better, not just more often. He ends by saying understanding the truth about ourselves helps us grow and get better.

Dive into Chris's journey where he sheds 50 pounds and transforms his life at Red Wolf. From the initial spark that ignited his fitness journey to overcoming daunting challenges and breaking through plateaus, Chris shares the story behind his success. Discover the mindset shifts that moved him forward, the power of community support, and his advice for fitness newcomers.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we chat with Shannon, who teaches high school math, is a mom to two kids, and has been part of Red Wolf CrossFit for 12 years. Shannon shares how she keeps up with teaching, being a mom, and staying fit all at the same time. She talks about how the gym helps her life, a big challenge she faced in staying fit, and how she keeps going even when it's tough. Plus, she has a special piece of advice for anyone just starting to get fit.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

We're tackling body fat and why it matters more than your weight, debunking those ab workout myths, and highlighting the exercises that actually work. We'll also cut through the noise on cardio, give you the lowdown on the perfect six-pack diet, and how to calculate and track your fat loss effectively. Plus, we're sorting out which supplements can actually help you on your quest for visible abs. It's all the info you need, packed into one episode, designed to get you closer to your dream abs without the fluff.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode, we chat with Chris Williams of CFT Fitness in Tracy, California. Chris shares his incredible transformation, losing over 80 pounds, gaining 20 pounds of muscle, and cutting 15% body fat in 10 months. His journey goes beyond physical change, highlighting resilience and determination. From overcoming GBS to thriving in gym and real estate ventures, Chris reveals key moments and actionable steps for starting a fitness journey. He also discusses reshaping his gym's culture, reigniting his CrossFit passion, and focusing on quality sleep. Discover Chris's story of transformation and get inspired.

Caitlin and Matt chat about why showing up, working hard, and listening to your coach really matters. If you skip workouts, ignore advice, or keep looking for quick fixes, it's going to be tough to get fit and healthy. We'll share tips on how to be a superstar client and get awesome results from your training. Plus, we'll talk about why trusting your coach and staying positive can make a huge difference in getting fit and feeling great. Join us to learn how to avoid these mistakes and be the best at getting fit.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

Join us for a heart-to-heart with Jenell, a five-year member at Red Wolf CrossFit, as she shares her deeply personal journey of overcoming eating disorders through the power and community of CrossFit.Jenell takes us back to where it all began, revealing what drew her into the CrossFit world and how it became her ally in the fight for recovery. She doesn't shy away from the tough parts – the initial challenges, the fears, and the hard work it took to weave CrossFit into her life against the backdrop of her eating disorder.Jenell's story is about finding a family in the gym, learning to trust the process, and the incredible support system that helped her rebuild from the inside out.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode we sit down with Vanessa, one of the original coaches from Red Wolf CrossFit, to uncover the impact of her early experiences on her coaching style and fitness philosophy.Vanessa shares pivotal moments from the Red Wolf days that have shaped her approach to fitness and coaching. Balancing a demanding schedule with four kids, she reveals how she integrates fitness into her daily life, offering quick, effective strategies for maintaining a baseline of fitness.Vanessa also dives into the art of juggling family, fitness, and personal time, delivering practical advice for those striving to find balance.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode Matt and Caitlin Banwart dive into the supplements that fuel their fitness journeys and how these can enhance yours too. They start by discussing the crucial role supplements play in providing targeted nutritional support, enhancing performance, ensuring convenience, and optimizing overall health.They cover their personal supplement picks, detailing the benefits and how these choices fit into their fitness and nutrition strategies, along with tips for selecting quality products. They dig into the science behind their selections, covering the benefits of fish oil, creatine, multivitamins, protein, and magnesium, and how these supplements support heart health, energy production, muscle repair, and more.The conversation also touches on balancing supplements with whole foods and debunks common myths about fat burners, testosterone boosters, and BCAAs, advising listeners on better ways to achieve their health and fitness goals.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode Caitlin and Matt chat program design. From yearly planning with macro cycles to fine-tuning your weekly routines with micro cycles, we cover it all. Learn how to balance training intensity, volume, and frequency, and pick the right exercises to optimize your performance.Caitlin and Matt also break down how to manage your energy systems effectively and introduce the Three PPs: Plan, Prioritize, and Periodize, making your fitness goals achievable. Get a sneak peek into our prep for the CrossFit Games Open at Red Wolf, including our community's unique approach and tips on pacing to maximize your potential.Matt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/YouTube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfit

In this episode Matt sits down with Dan Uyemura, the visionary CEO behind PushPress, to explore the dynamic intersection of technology and fitness.As a leader who navigates the forefront of gym management innovation, Dan shares his unique insights on how technology is not just shaping the future of the fitness and coaching landscape at large.From the evolution of gym management software to the core of PushPress's mission in understanding and solving gym owners' real struggles, we dive deep into the challenges and triumphs of integrating tech into fitness.Dan opens up about the hurdles in building PushPress, the critical mistakes gym owners are making today, and the underestimated aspects of business ownership.Dan's journey from tech expert to fitness innovator offers actionable insights and a fresh perspective on what it means to lead and succeed in today's fast-paced world.Matt's Instagram: @redwolfmattMatt's TikTok: Matt BanwartMatt's Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/Youtube: www.youtube.com/@mattbanwart4624Facebook: https://www.facebook.com/redwolfcrossfitAlso follow Daniel Uyemura on Instagram @danielsan, @pushpress

Dive into the ironic world of staying unfit and unhealthy. We tackle 18 surprisingly common habits that keep people from achieving their fitness and health goals. From surrounding yourself with the wrong crowd to the trap of "starting tomorrow," we break down these pitfalls in a straight forward style. This podcast flips the script, showing you exactly what NOT to do. By exploring these unhealthy habits, you'll learn how to avoid them and focus on effective, health-oriented strategies.

Ever feel stuck with pull-ups? First up, we're figuring out what's holding you back - is it grip, core, or upper back strength? Then, we're getting real about strict vs. kipping pull-ups. Spoiler: you need those 3-5 strict ones down first.Caitlin and Matt dive into why pull-ups are more about strength than fancy skills. Expect tips on exercises like dead hang hollow body, chin over bar holds, and more. And for endurance? We've got a killer 3x20 banded pull-up routine.Remember, it's about showing up 4-5 times a week with focused, progressive exercises. And grips? Trust us, they're worth the temporary hassle. Ready to crush those pull-up goals? Tune in now.

Ready to get shredded but tired of counting every calorie?Tune in to our latest podcast episode where we reveal 7 powerful steps to achieve that lean, muscular physique without obsessing over numbers.We'll dive into why making protein your mealtime MVP (think chicken, beef, fish, eggs) is crucial, and how to snack smart with options like Greek yogurt, cottage cheese, and beef jerky.Learn why choosing veggies, whole potatoes, or rice as sides is a game-changer, and discover the surprising impact of zero-calorie drinks on your fitness journey.We'll also explore the importance of a structured resistance training program, the non-negotiable rule of no alcohol, and the often-overlooked secret weapon: quality sleep.Join us and start your journey to getting shredded in 2024.Matt’s Instagram: @redwolfmattMatt’s TikTok: Matt BanwartMatt’s Gym Instagram: @redwolfcrossfitWebsite: https://redwolfcrossfit.com/Youtube: www.youtube.com/@mattbanwart4624 Facebook: https://www.facebook.com/redwolfcrossfit

Dive into the gritty world of self-accountability with "The Cycle of Blame."This podcast explores how blaming external factors, others, and eventually ourselves, shapes our journey towards success or failure.Matt & Caitlin delve into the psychology of blame and its impact on personal growth and achievement. They discuss the thin line separating winners from losers, emphasizing that success often starts from within.This episode tackles the pitfalls of bad habits and victim mentality, urging listeners not to give power to excuses. From addressing common self-sabotaging thoughts like 'It's not my fault' to challenging the notion of 'doing your best,' this podcast is a wake-up call.It's about acknowledging discomfort as a precursor to growth, simplifying actions to execute effectively, and building resilience for life's battles."The Cycle of Blame" isn't just a podcast… it's a mindset shift for those ready to take ownership of their problems and turn them into stepping stones for success. Join us to break the cycle and build a winner's mentality.