What do you do for rest? Do you take Deload weeks? Do you prefer Active Recovery or Full Recovery? Do you take time completely off from training? Pat & Adrian discuss these topics.

2026 is finally here & lots of people will make goals around health & fitness. What are some good goals to focus on? What steps can be taken to help make goals more successful? Pat & Adrian discuss these topics.

-2026 is finally here & lots of people will make goals around health & fitness.

-What are some good goals to focus on?

-What steps can be taken to help make goals more successful?

-A VNR listener fractured their spine a few months ago.
-This injury did not happen in the gym.
-They want to return to working out, but they are scared.
-They realize that scaling will be important, but want to know what else they should consider to be successful.
-Pat & Adrian discuss this topic.

-In this episode multiple topics are covered in a “quick fire” format.
-Does working out in public bother you?
-Favorite finisher or accessory?
-Thumbs wrapped around the pull-up bar…yes or no?
-Guilty food pleasure that is total trash.
-A “go-to” warm-up when you don’t want to think too hard.
-Can you be “Fit & Fluffy”?
-Strategy for “Death By” workouts.
-What is a “good base of strict pull-ups”?
-Pat & Adrian discuss these topics.

-A VNR listener wants to know if someone cannot do a week of their scheduled programming because they are traveling for work, etc…when they return should they make up the week they missed? Or, should they jump right back in on the current day’s workout & forget about the week they missed?
-Pat & Adrian discuss this topic.

-A VNR listener wants to know if training for HYROX will get someone fit enough to handle the challenges of real life?
-Pat & Adrian discuss this topic.

-A VNR listener’s CrossFit gym is closing & he’s not sure what to do next.
-There are some gyms close to him, but they are not CrossFit affiliates.
-He & his wife have built a nice home gym, which they plan on using.
-They are concerned about possibly missing the community aspect & the coaching they received at their previous gym.
-They want advice on how to move forward with their fitness journey.
-Pat & Adrian discuss this topic.

-What is Menopause? What are the various stages?
-Should women in menopause avoid training with intensity?
-Should nutrition change during this phase of life for women?
-Does menopause cause weight gain?
-EC Synkowski is the owner of “OptimizeMe Nutrition”. She tackles these questions & discusses this topic with Pat & Adrian.