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Botox and Burpees host Sam Rhee sits down with Evan Pagliei @evanpagliei, a longtime CrossFit Bison member, to talk about how his training mindset evolves from chasing performance to protecting longevity. He shares what community and coaching really change, plus the hard reality of managing injuries while still loving the CrossFit Open.  • finding CrossFit through high school strength training • shifting from sport-focused intensity • lessons from playing quarterback • working in pharmaceutical marketing operations  • moving gyms during COVID and noticing big differences in coaching and community  • dealing with chronic pain and slow PT progress  • scaling workouts without ego and rebuilding better movement quality  • advice for beginners on pacing, listening, and having fun #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee talks with Bethany Holuba @bethanyholuba about building a CrossFit life across the UK, Hong Kong, and New York, and how she landed at CrossFit Bison with a sustainable, long-game approach.  We dig into training through pregnancy, postpartum recovery, and why consistency and smart scaling can beat ego and maxing out.  • her sports background from UK sprinting to trampolining • how she finds CrossFit, gets hooked, and trains through moves from Sheffield to Hong Kong to NYC  • meeting her husband Jack through CrossFit • why she trains through pregnancy • postpartum return to training and rebuilding strength • staying injury-free for 14 years  • what keeps CrossFit fresh #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Host Sam Rhee sits down with Mike Szawaluk @mike_szawaluk to trace how a single 6 a.m. drop-in turns into years of training, better rankings, and a tight crew at CrossFit Bison.  Along the way, we get into rivalry, work life, nutrition, injuries, and why the community ends up being the reason you keep showing up.  • why CrossFit beats a traditional gym for variety, skills, and motivation  • climbing the in-gym rankings by targeting weaknesses and staying consistent  • friendly smack talk and the push that comes from training next to friends  • advice for new members: join the community first and let fitness follow  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee sits down with Raina Yurchak @yurchak_cfwe_life, longtime CrossFitter who turned a tough season of grief into a life built around training, community, and family.  We talk about the mental game behind big performances, the realities of owning CrossFit West Essex and Caldwell, and how discipline in the gym carries into work and parenting.  • meeting her spouse at the gym  • what gym ownership teaches about community, boundaries, and emotional load  • pre-workout anxiety and why the mind is harder to train than the body  • setting long-term fitness goals that survive careers, kids, and busy seasons  • using the whiteboard as motivation without letting it become toxic  • staying healthy through years of training, pregnancies, and smart scaling  • advice for new CrossFitters who feel intimidated walking in  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee sits down with Chase Ferraro @ccferraro93 to talk about how a random Saturday workout turns into four years of serious CrossFit progress and a tight gym community.  We also get real about balancing a family business, marriage, nutrition, and a long rehab after major knee surgery while still staying hungry to improve.  • using competitions and qualifiers to stay motivated  • building friendships through consistent class times and shared effort  • working in a third-generation commercial construction business and shifting into project management  • using CrossFit as a mental reset and stress relief  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

@botoxandburpeespodcast Host Sam Rhee sits with Ella Kinney @ekinney95, a longtime CrossFit Bison @crossfitbison athlete and the inaugural Steve Rice Spirit Award winner, to unpack how she went from “hard pass” on barbells to seven years of steady progress. We talk about building strength after 50, staying positive without taking yourself too seriously, and why the people around you can be the best reason to keep showing up. • running, triathlons, and the search for a new challenge • first CrossFit classes and the moment community clicked • learning pull-ups and push-ups through patience and standards • using Open Gym to manage schedule, rest, and consistency • making friends through Saturday partner workouts and post-class hangs • staying strong through menopause, aging, and long-term health goals • why competitions and the CrossFit Open create motivation and “open magic” • cheering culture, supporting others, and finding joy in the grind #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We sit down with Dr. Ephrem Olweny MD @eo7691 a urologist and CrossFitter, to connect the dots between early morning training, surgical pressure, and long-term health. We talk about persistence, smart routines, and the small choices that keep you sharp in the gym and in the operating room. • why CrossFit feels like a “big case” mentally and how that challenge builds focus • how group training and coaching improve consistency and confidence • adapting to a more competitive gym, and leaning on community • making 5 a.m. workouts work with kids, call schedules, and discipline over motivation #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We sit down with Mia Pagano @miapagano to trace how a former CrossFit skeptic becomes a fiercely consistent athlete who builds strength, gymnastics, and confidence one small goal at a time. We also talk honestly about training while pregnant, scaling without ego, and why fueling well can change everything.  • getting humbled by a first CrossFit Open workout and choosing to commit anyway  • building progress through small goals like heavier lifts and new gymnastics skills  • learning to compete with confidence in online qualifiers and bigger events  • moving back to New Jersey and choosing CrossFit Bison for culture and coaching  • navigating pregnancy fatigue, performance swings, and the mental side of scaling  • keeping strength as the priority while modifying movements and training volume  • rethinking body image, femininity, and what “fit” can look like  • fixing nutrition after restrictive dieting and seeing performance jump with more food  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We talk with Andrew Honore about going from CrossFit fan on the sidelines to a committed morning regular who’s training smarter, recovering better, and surprising himself at 35. Along the way we get into injuries, pacing, competing, and the small daily choices that turn health into a family standard.  • deciding to try CrossFit after years of assuming it was too hard  • first day nerves and learning CrossFit culture through DT  • managing a scaphoid wrist injury and finding training that helps  • staying competitive without letting ego drive risky choices  • using the whiteboard as a benchmark instead of a verdict  • building workout plans and pacing strategies with ChatGPT  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We sit down with April Egarian to trace how CrossFit becomes a steady anchor through motherhood, stress, and major life changes, and how training gets better once recovery is treated like a real priority. We also dig into the practical mindset shifts that make nutrition consistent, friendships healthier, and performance stronger without burning out.  • starting CrossFit with a four-month-old and sticking with it for 12 years  • why switching CrossFit gyms feels like leaving family and what actually drives the decision  • how programming and training load affect recovery as we age  • using a nutrition coach to rebuild habits, reduce weekend blowups, and lose 15 to 20 pounds  • the gym as a support system, accountability loop, and mental reset  • chasing strengths and weaknesses, from lifting to chest-to-bar and muscle-ups  • scaling, backing off sensitive spots, and staying mostly injury-free  • navigating gym social dynamics, finding your crew • advice for new members on showing up consistently until it clicks  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

We talk with NYPD specialist Evan Johnson @evanj815 about what it means to perform under pressure and why CrossFit’s “unknowable” mindset maps so cleanly onto specialized law enforcement. We dig into leadership, communication, and recovery, including the uncomfortable moment when hard work or hard training turns into avoidance.  • the “warrior athlete” roots of CrossFit and why readiness matters  • performance under uncertainty when outcomes have real stakes  • Evan’s path into the NYPD and what surprised him most  • joining CrossFit through a nonprofit focused on first responder mental health  • training as a way to face anxiety and fear of being watched  • a clear look at specialized units from warrants to sex crimes to police-involved shootings  • supervising like coaching and meeting each person where they are  • communication that avoids overload and prevents misunderstandings  • recovery, balance, and spotting “gym holic” and workaholic patterns  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

We sit down with Summer Vanwyckhouse @summervanwyckhouse to talk about how CrossFit took her from a soccer-focused teen to a confident, consistent athlete who loves hard workouts and supportive people.  We also connect training to her life as a nursing student, from building perspective in clinicals to choosing smart scaling that keeps her healthy and improving.  • starting CrossFit to get stronger for soccer  • loving the group dynamic  • building skills like double unders  • staying active at college with club soccer plus CrossFit-style options • why younger adults may choose hot Pilates or hot yoga • why CrossFit can feel intimidating  • the power of scaling workouts  • how nursing clinicals shape motivation and gratitude • what a healthy gym culture looks like, including clear boundaries and respect for women  #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison

We talk with CrossFit Bison coach Keith Andrews about what CrossFit can do to feel like 2018 again, starting at the affiliate level instead of waiting on HQ. We focus on building real community through shared goals, better class habits, and coaches who model the culture every day. • team-first mindset from competitive sports  • setting a class goal at the whiteboard  • why early cleanup kills the room  • using Hero Week and the CrossFit Open as a blueprint for more shared moments • building belonging through class identities, attendance battles, and gym-wide challenges • treating members like family • coaches carrying responsibility even when they are not coaching • Keith Keys as a simple tool for clarity, focus, and a lighter vibe • staying positive and avoiding attitudes that spread through a team #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast

Botox and Burpees talks with longtime @crossfitbison member Mo Boak @mobee515 about how a return-to-office mandate forces a full reset of her workout routine and why she refuses to let fitness be the thing that breaks. Mo shares how she shifts from midday classes to the 5 a.m. crew, stays durable through smart scaling, and builds real confidence over time.  • balancing work, commuting, and parenting without quitting training  • switching from lunch-hour workouts to a consistent 5 a.m. CrossFit routine  • using sleep and bedtime consistency as part of the program  • leaning on coaches and training partners to choose smart weights  • playing to strengths from running-based sports while building upper-body skills  • staying healthy through scaling, pacing, and leaving ego out of it  • raising kids around fitness habits and everyday functional strength  • focusing on body positivity and long-term progress over big goals  • best advice for new CrossFitters #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast

We sit down with CrossFit Bison coach Adam Ramsden @w.a.ramsden to talk about how a “standards first” mindset evolves when you’re coaching real humans with real lives. We dig into how to protect honest reps for competitive athletes while still giving everyday members the grace to train, learn, and come back tomorrow. • early coaching identity as the standards enforcer • separating competitive expectations from community participation • when to correct depth and lockout without stopping the workout • handling leaderboard pressure and validating scores in class • logging limited range of motion honestly without shame • youth training philosophy focused on safe technique first • why multi-sport builds athleticism better than only CrossFit • athlete tools for better standards like warm-ups and filming reps • dealing with eye rolls and pushback while keeping safety non-negotiable #crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison