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Coach Candice lost 50 pounds this year... but that's not the coolest part. The coolest part is what happened along the way. In this episode, Candice shares how years of simply showing up turned into a breakthrough season of consistency. We talk about why she stopped chasing the scale, how focusing on small wins changed everything, and why her greatest accomplishments weren't the pounds she lost—they were the first pull-up, her first unassisted Murph, stronger lifts, and becoming someone she never thought she could be. If you've ever struggled with motivation, started over more times than you can count, or wondered if you're capable of lasting change, this conversation is for you. It's an honest reminder that real transformation doesn't happen overnight—it happens one workout, one meal, and one small win at a time.

In this episode, Coach Mike, Coach Candice, and Coach Meg discuss their recent fitness endeavors, emphasizing the importance of consistency and community in CrossFit. They delve into the CrossFit Open, sharing personal experiences and the camaraderie it fosters. The conversation highlights the significance of programming, heavy lifting, and conditioning days in preparing for the Open, while also addressing common fears associated with competition. They conclude with upcoming events and a reminder to prioritize health and nutrition.

Mike and Tony chat with guest Mike Jones, former Apache coach and current CrossFit Waldwick manager, about his time at Apache as well as training smart as we get older.

Mike and Tony discuss how things you do in the gym will actually help you outside of the gym. (and you'll have fun doing so!)

Mike and Tony discuss some best practices to help you recover from your workouts.

Mike and Tony discuss some best practices to build better habits.

Mike and Tony discuss The CrossFit Games Open and why you should participate.

Mike and Tony discuss CrossFit competitions and what you should think about before competing.

Mike and Tony discuss how and why we scale CrossFit workouts for anyone and everyone. Workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

Mike and Tony discuss why plateaus might not be so bad in CrossFit as well as in life.

Mike and Tony chat with guest Alex about his time as a member of Apache after getting sober.

Mike and Tony discuss the CrossFit workout, "Murph," name after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005.

Mike and Tony discuss how CrossFit helps with everyday life.

Mike and Tony discuss the importance of logging and tracking your workout results. As always, CrossFit is a topic of conversation as well.

Mike and Tony discuss nutrition and highlight some things you might be getting wrong. As always, CrossFit is a topic of conversation as well.