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In his seventh appearance on Kinsei-Do Corner, Coach Ryan Townson pulls back the curtain on the exciting yet challenging world of online fitness entrepreneurship. This candid conversation focuses entirely on Ryan's recent efforts to launch his new subscription-based programming service and the invaluable lessons he's learned along the way. We dive deep into the evolving landscape of digital coaching, discussing everything from the struggles of community engagement to the necessity of sharp marketing strategies in a noisy environment. Ryan shares his perspective on content creation and how to capture an audience's attention on social media. The conversation also explores the impact of Hybrid Racing and Hyrox events on the fitness community, how they build business awareness, and the complex logistics of managing successful fitness competitions. Whether you're a coach looking to scale your business or simply want insight into the future of fitness, this episode offers a transparent look at what it takes to succeed online. Key Takeaways You'll Learn: The Reality of Launching: Why getting initial engagement for a subscription-based service is one of the toughest hurdles. The Content Conundrum: How to create effective content by understanding social media dynamics and attention spans. Balancing Act: Why one-on-one coaching remains an invaluable service despite the push for scalable digital products. Event Impact: The strategic significance of events like Hyrox for brand building and community growth. Mindset: Why continuous learning and adapting to the evolving fitness industry are essential for long-term relevance. Connect with Coach Ryan Townson: https://www.instagram.com/ryantownson/

In this episode, Dr. Justin Griggs shares insights on balancing the various demands of life, drawing from his experiences as an elite athlete, psychologist, and father. He emphasizes the importance of mindset, focusing on the process rather than the outcome, and finding ways to integrate fitness into daily routines. The conversation explores strategies for managing work, family, and personal goals, highlighting the significance of reflection and continuous learning in achieving a balanced life.Takeaways- The mindset of excellence can be applied across all life domains.- Continuous improvement is key to personal growth.- Shifting focus from outcomes to processes enhances enjoyment and learning.- Reflection is crucial for growth and adapting strategies.- Finding overlaps between different life demands can create balance.- Small, consistent efforts lead to significant results over time.- Motivation often follows action, not the other way around.- Creating a unique learning process can enhance engagement.- Balance in life feeds into overall wellbeing and performance.

Ready to supercharge your health from the inside out? In this special episode, I sit down with DK Kang, author of The Kimchi Connection and a true testament to resilience. We explore his incredible journey and how a return to his roots—and a focus on fermented foods—played a crucial role in his family's path to healing. This isn't just about food; it's about a powerful mindset. DK shares his secrets for rebuilding gut health, embracing tradition, and finding strength through what you eat. Why You Should Listen: Uncover the power of fermented foods: Learn how staples like kimchi can be a key to better gut health and overall wellness. Get inspired by a story of resilience: Hear how a powerful mindset and a commitment to nutrition helped one family overcome life's toughest challenges. Receive three actionable tips: DK shares simple, yet effective, advice you can use to start your own health journey today, including the importance of starting small and challenging yourself. DK's Three Tips for a Healthier You: Eat kimchi and fermented foods: Incorporate them into your daily diet for their gut-healing benefits. Start small: Don't try to change everything at once. Focus on one or two simple, consistent habits. Challenge yourself to do something difficult: Build mental resilience by stepping outside your comfort zone. Mentioned in this Episode: Six Weeks to Fitness Podcast: https://youtu.be/6Qy_B3wa3jc?si=UEEyfD6aOvGHUntS DK Kang's Website: https://www.dkkang.com/ Connect with DK Kang: Instagram: @dkkangtkd Book: The Kimchi Connection https://a.co/d/eXiGPTS

Welcome to episode 67 of Kinsei-Do Corner! In this illuminating episode, I'm honored to host Serge, an accomplished performance coach and triathlete. Having completed the Hintsa Performance coach certification together, I've always known Serge has a unique gift for guiding others, and today, he brings that wisdom directly to you. We deep dive into a concept central to true, sustainable success: Core Purpose. Serge shares his profound insights into what "core purpose" truly means, exploring if it's about values, intrinsic motivation, or something more. You'll discover the effective techniques he uses to help individuals — from high-flying executives to dedicated athletes — identify their own deepest drivers. Prepare to hear compelling examples and anecdotes as Serge reveals how understanding one's core purpose profoundly impacts motivation, decision-making, and long-term success in both sports and business. Finally, learn how Serge helps individuals realign their goals and actions when they feel misaligned, ensuring their path remains true to their authentic self. If you've ever felt a disconnect between what you do and what truly drives you, or if you're seeking to unlock deeper levels of performance and fulfillment, this episode is a must-listen. Key Takeaways You'll Learn: The true definition and profound impact of the "core" in performance.Practical techniques for identifying your own underlying motivations.How purpose influences your motivation, decision-making, and sustained success.Strategies for realigning your actions when you drift from your core purpose. Who This Episode Is For: Athletes and executives seeking to understand their deeper motivations.Anyone looking to improve long-term performance and fulfillment.Individuals interested in the intersection of mindset, coaching, and personal growth.Coaches and mentors curious about purpose-driven performance methodologies.

Welcome back to Kinsei-Do Corner! In this episode, we continue our series on training and programming, following our strength training episode with Coach Ryan. Today, we're shifting gears to focus on endurance. I'm thrilled to welcome Coach Lucas, whose extensive knowledge and practical insights will transform your approach to endurance training. Whether you’re preparing for a specific event like Hyrox or simply want to improve your stamina, this episode is your ultimate guide. Key Takeaways: Endurance training is more than just running; it involves a holistic approach.Specificity is crucial when training for events like Hyrox.Proper program design can significantly impact your performance.Mental resilience is a key component of endurance success. Who This Episode Is For: Athletes preparing for endurance events (Hyrox, marathons, triathlons, etc.).Individuals looking to improve their overall stamina and cardiovascular fitness.Coaches and fitness enthusiasts seeking expert insights on endurance training.Anyone interested in understanding the science behind endurance performance. Connect with Coach Lucas: https://www.instagram.com/kapustapotimus/ #EnduranceTraining #Hyrox #Running #Fitness #TrainingProgram #Stamina #Cardio #CoachLucas #KinseiDoCorner #Athlete #SportsPerformance #EnduranceAthlete

In this episode, I sit down with Coach Lucas and we dive deep into the 2025 CrossFit Open workout 25.1!  Whether you're a seasoned competitor or a total newbie, this episode is packed with valuable insights to help you tackle this challenging workout. What You'll Learn: Setting the Stage: A clear breakdown of the 25.1 workout, including both RX and Scaled options. Initial reactions and first impressions of the workout's demands. Strategic Breakdown: In-depth strategy discussions, including pacing tips tailored for beginners. The crucial debate: When and how to switch hands during the dumbbell clean and jerks. How to approach the workout with a smart game plan. Practical Application: Effective warm-up routines to prepare your body for the workout. Coach Lucas's personal experience with 25.1: What went according to plan, and what surprised him? Real-world insights and lessons learned from tackling the workout. Key Takeaways: Pacing is crucial, especially for those new to the Open. Hand-switching strategies can make or break your score. A proper warm-up is essential for performance and injury prevention. Even coaches have to adapt when the workout starts. Who This Episode Is For: CrossFit athletes participating in the 2025 Open. Anyone interested in learning more about CrossFit workouts and strategies. Individuals looking for practical tips on warm-ups and workout execution. People who want to learn how to adapt and learn from their workouts.

In this episode, I talk to Pirmin, an entrepreneur who recently uprooted his life in Berlin to go on a multi-month European adventure with his wife and young son. The discussion centers around how Pirmin has adapted his health and fitness routines to this new, more flexible lifestyle. Pirmin explains that his previous life was highly structured around work, with fitness often squeezed in late at night. But after becoming a father, he had to rethink his approach. In the beginning of the trip, Pirmin felt "completely lost" trying to juggle everything. However, he quickly realized he needed to fall back on the habits and routines that had worked for him in the past. The key was getting up earlier each morning to fit in a workout before his family woke up. Pirmin notes that he never considered himself a morning person, but found that with a bit of adjustment, he was able to make it a consistent habit. He also packed minimalist workout equipment like resistance bands and a yoga mat that he could use anywhere. Pirmin emphasizes the importance of building in flexibility, acknowledging that with a young child, unexpected things will come up that disrupt the schedule. Rather than getting frustrated when a workout has to be shortened or missed, he's learned to let go of perfection and just do what he can. The mantra of "deciding what to suck at for a while" has helped him maintain a balanced perspective. Nutrition has also required some adaptation, especially now that Pirmin is surrounded by the temptations of French bakeries and local wines. However, he's found that maintaining a few anchors - like his go-to lentil-based lunches - helps prevent things from spiraling out of control. Pirmin allows himself to indulge occasionally, but tries to be mindful and avoid letting it become the new norm. Throughout the conversation, Pirmin shares valuable insights about the compounding effects of consistency, as well as the dangers of the opposite - how bad habits can quickly spiral. He encourages listeners to start small and build momentum, rather than striving for perfection right away. Whether you're a busy professional, a parent, or simply someone looking to optimize your lifestyle, Pirmin's story and strategies provide plenty of relatable and actionable takeaways. His adaptability and resilience in the face of major life changes are truly inspiring.

In this episode, Adrin, a former Indonesian student, takes us on a journey through his unexpected military service in Singapore. We delve into the intense physical and mental demands of basic training, followed by a period of significantly reduced physical activity, mirroring the 'all-or-nothing' approach many people take with their health and fitness. Adrin shares how this experience provided valuable insights into the importance of sustainable habits and a long-term perspective. We discuss the challenges of maintaining discipline and motivation, and how to cultivate a more balanced and integrated approach to fitness and overall wellbeing. Adrin emphasizes the importance of embracing the unknown, maintaining an open mind, and finding joy in the process, lessons that continue to benefit him in all areas of life.

In this episode of Kinsei-Do Corner, we dive deep into the Hyrox experience with two incredible athletes, Wita and CJ. We explore their training strategies, race day reflections, and their predictions for the future of Hyrox in Indonesia. Plus, learn how to prepare for your own Hyrox race with valuable tips from our guests. Don't forget to subscribe to the Kinsei-Do Corner podcast on Spotify or your preferred platform, and sign up for our monthly newsletter, Kinsei-Do Fitness Nuggets, for exclusive fitness tips and insights.

In this episode I speak with an old friend of mine from high school, Marisa, who I haven't seen or spoken to in decades, and it was a refreshing and at times brutally honest conversation about mental health, the ups and downs of parenthood and how to thrive in difficult and challenging situations.

In this episode I speak with tennis coach and former college level player Joan Valls about tennis, his journey in the sport and what he's learnt that served him well on the court and continues to do so in real life!

This episode is the first of a six part series with returning guest Coach Ryan Townson, and here we deep dive into programming and training planning for strength gains!

Leon is the co-author of The Daily Athlete (https://amzn.eu/d/09g5u3DA), a book very similar in nature to the very well known and possibly ubiquitous The Daily Stoic - a personal favorite of mine! - and in this conversation we talk about how he and his co-author Maximilian Breboeck developed and wrote the book and how the power of motivational quotes can inspire you, whether you're an athlete or not, to reach your goals and potential. I found this conversation to be - unsurprisingly - highly motivating, and I'm sure you will too! Side note: this is also the first video podcast episode featuring the brand new and super cool intro sequence by the one and only Adipradana, so definitely check it out on Youtube even if you normally listen to my show in audio only!

Welcome to Kinsei-Do Corner, your health and high performance podcast! In today’s episode, I had the immense pleasure and honor of speaking to Dr Oliver Welzel, who is not only one of my best friends, but also a great father and husband, a brilliant dude with a PhD in physics and most recently, a cancer survivor. In this episode, we dive in to the story of this "medical journey" as he called it, and you'll learn about the mindsets and practices that allowed him not only to survive this harrowing ordeal, but come out of it stronger and an (even) better person!

In this episode, I welcome back Coach Lucas for the fifth time to the show, and just as in the previous four times, we had a great and free flowing chat around various fitness and training topics. If you’re a regular listener to the show, then Lucas will need no introduction. In this episode, we talk about his move back to his native Australia in 2022, how he went from somewhat of a "rockstar" in the Indonesian functional fitness scene to feeling like a beginner again amongst some of Australia's fittest athletes and smartest coaches, and the lessons he learnt along the way.