District H: Real Training. Better Living.

In today's episode I discuss the 5 pillars to long term results at District H: Clarity, Consistency, Volume, Specificity, and Repeat. I use my own journey to provide an example of how you can apply this process to your own life to finally get the results you want and become that person who prioritizes health in their life. Enjoy!

In today's episode, Coach Adam and I sit down and discuss the topic of nutrition and how it can benefit our members depending on where they are starting and what their specific goals are. From everything from creating healthy habits to nutrient timing for our high performers, we discuss how we can tailor our coaching based on the needs of the individual. I have included a few different resources below that we discussed in the show: Individual Nutrition Coaching Handbook to help you get moving in the right direction Healthy Sleep Resource Guide to help you establish a good nighttime routine and enhance your sleep Healthy Simple Recipes to give you all ideas on how to easily incorporate different ideas depending on what meals you find yourself skipping Here is information on supplements and meal delivery services Thorne Supplements to help you supplement any meals ICON Meals for healthy meals that can be delivered to your doorstep. Use discount code DISTRICTH to get 10% off all meals.

In today's episode I talk about the risk and return spectrum behind programming for health and longevity. In functional fitness, there is an endless supply of movements we can choose, progress, and load. The question becomes what movements are going to provide the most bang for your buck and which movements don't make sense in terms of risk and return for the general population. It is our belief that we shouldn't be doing certain movements just for the sake of doing them. Ask the question of what health and fitness is meant to serve in your life and focus on programming and movements that speak to that "why." Everything else just becomes entertainment and novelty. Enjoy!

Today I delve into our staff development process and why it means so much to me that we have the very best coaches at District H. It is not enough to just have passion for coaching. In order to succeed as a coach at District H, there needs to be accelerated development of technical and personal skills. We do that by providing mentorship, continuing education, and a continuous feedback loop. Our members deserve the very best so we are proactive about creating the very best. Enjoy!

Today I dig into our rebranding process and how we are wanting to evolve. Over the last 3 years, Dustin and I have moved heavily away from CrossFit and towards functional fitness for longevity and vitality. Our tagline "Real Training. Better Living," represents not only our approach to meaningful and intentional fitness, but also our philosophy that everything we do inside the gym is meant to enhance your life outside the gym.  That means we need to address 4 specific pillars of your lifestyle that will ultimately make your efforts inside District H that much better. This includes intentional movement, holistic nutrition, personal accountability, and a thriving mindset to life. We want the Houston Community to think of District H as the place that can help create a meaningful difference in their life, not just another place to get a hard workout. Enjoy!

Today I hop on the podcast with District H General Manager Miranda DeMark. She has put in work in developing her own 30-Day eBook that is now available for purchase. We talk about her evolution as a coach, the type of impact she wants to make in the community and industry, and her own personal brand. The Ferocious Female eBook speaks to the women out there who have been told their entire lives that they had to look a certain way in order to be beautiful. Miranda goes in with a sledgehammer to dispel the common myth that you shouldn't lift weights and you shouldn't fuel yourself for performance. She hopes to inspire more women to adopt strength training as a way to feel empowered about what you are capable for accomplishing. Her motto is "Strong is Beautiful" and I couldn't be more excited to see her personal brand take off. Enjoy! If you are interested in purchasing Miranda's Ferocious Female eBook, you can purchase it here: https://districthstrengthandfitness.pushpress.com/open/subscribe/4ppf

In a follow-up to the previous 30,000 foot view episode, I discuss why group class doesn't meet my staff's long term needs as well. From basic economics to wanting to leave deep meaningful impact, my staff will continue to evolve and get more specific with the types of people they want to work with and the type of medium they want to deliver their coaching through. As I have no long term expectation that my members will continue with group sessions, I have the same expectation for my professional staff. But the best news is that if you are at that part in your own fitness journey, then you can have a more personalized experience with the coach that inspires you to be your very best. Enjoy!

Today I discuss the topic of group classes and why I don't think they are the best solution for most people over time. This comes off of a discussion I had with one of our members about changing their prescription at District H from group to individual design and them feeling somewhat bad communicating this decision to me...almost like they were letting me down. In fact, I expect most people to rotate out of group sessions over time. Why? Because it truly is no longer the vehicle that is going to continue to provide you progress. There is always a place and time for group classes, but it isn't going to move the needle forward in terms of providing you the results you may be looking for. Enjoy!

Today I sit down with the newest member of the District H staff, Adam Holman. Adam has been in the industry for 15 years. For 10 years of his life, he was owner and operating of CrossFit Iron in the Fire. He has coached everyone from competitive athletes to the everyday person who is wanting to thrive well into their later years. Adam's passion for coaching is undeniable. Learn more about his background and what inspires him to be a professional coach. Enjoy!

A few days ago I shared a post from the #ActiveLifeProfessional that basically said that leading with the best programming and community is not going to keep the lights on in your business. It's a sensitive topic that I wanted to unpack because I think that great programming and a great community are byproducts of a great culture within a gym. It isn't our purpose to create the very best programming or community for our gym. But by fostering a culture of professionalism, growth mindset, and intentional decision making, we can have a gym with amazing programming and a amazing community. I love my community. You bring me a level of happiness that is hard to find elsewhere in my life. But that means I wake up every day and put in the hard work to protect it. Value has to be reciprocal. Enjoy!

The background for this episode came from a conversation I had with a member during Open Gym. We were talking about the rebranding and changes in programming that had been made when Dustin and I took over 3 years ago. He mentioned that he felt like it was programming that allowed him to be sustainable and enhanced his life rather than take away from it. I wanted to delve into our evolution and how we have changed our programming over the years to better serve our members. Yes, we no longer identify with CrossFit and I explain why from a methodology and business standpoint.  Enjoy!

Today I discuss staff transitions and development. I have been diving head first into thinking about the "business of fitness" and what creating opportunity looks like for my people. I wanted to bring you into the fold on my thought process behind staff and what the next 12-24 months looks like in terms of where my head is at and what I am planning for. Enjoy!

This is a new channel within our podcast where Tommy discusses higher level topics that revolve around the organization as a whole. To kick things off, let's start at the end of the story. How do we define success for all major stakeholders at District H: the members, the staff, and the owners?

In today's episode, Tommy, Robert, and Morrill discuss all things conditioning. As a gym that prides itself on strength training, we are still firm believers in having a conditioning component to your exercise prescription. But in today's world, conditioning and cardio have become more of a tagline that an intentional part of someone's training. Whether it is burning calories, endless variety, or high intensity, we believe the fitness industry as bastardized some pretty important concepts around conditioning. We discuss what conditioning is from a physiology standpoint, its role in promoting general health and performance, as well as how staff and ownership at District H strive to create a culture around intentional training and developing intrinsic motivation.  Enjoy!

Today I sit down with District H Member and Elite Runner, Katie Howe. We discuss her unique background in using CrossFit style workouts and strength training to compliment her long distance training. While most members are used to working out at higher intensities via our group classes and general programming, Katie goes into the benefits of slowly down, finding your specific gears to produce repeatable and sustainable fitness, and how to pair strength training and endurance training for more intentional workouts. Best part, she is going to be leading a 6-Week speciality program throughout the month of May and early June for members to join if they are interested in building their aerobic engine or just get better at running in general. Enjoy!

Today, Head Coach Robert Johnson sits down with District H Member Shelley Parks to discuss her personalized training approach. While Shelley started as a group session member, she quickly realized that her priorities and goals were mainly focused on strength training. Since then she had rotated her membership to a "hybrid" approach that includes 1-on-1 personal training with Robert 2x per week, plus nutrition coaching, plus 3 days of remote coaching where she focused on accessory strength work and strongman training. Shelley is the perfect example of how District H can tailor their prescription to a client's goals as they change over time.  Enjoy the episode!

District H Podcast Host, Morrill Scott, sits down with new District H coach, Amanda Mason to discuss her background, her passion for coaching, and what she is personally working on to keep developing her skill set. This MidWest native is no stranger to strength and conditioning and her passion for helping others is contagious. Excited to have her on board as a coach. Enjoy!

In today's episode, host Morrill Scott sits down with District H Strength & Fitness owner, Tommy Allen to discuss the entire fitness landscape. How has the market changed for fitness over the last 5 years? What has District H's evolution looked like during that time and where do they want to position themselves in the marketplace?  We talk about our background as a CrossFit gym and how we have decided to rebrand away from the franchise in order to deliver a better experience and better results for our members.  Enjoy! Study referenced on EPOC Effect: https://pubmed.ncbi.nlm.nih.gov/26950358/ Study referenced on Training to Failure: https://pubmed.ncbi.nlm.nih.gov/33497853/

In today's episode, Morrill sits down with new District H Member, Jesse McCormack. Jesse started at District H two months ago with the goal of feeling better, being healthier, and being more productive throughout the day. From feeling like a fish out of water during his first class, to tackling his On Ramp is a single week, to now structuring his day to ensure he makes it to class, Jesse has started to change as a person. Listen in and learn more about Jesse's story and how he found success within our four walls. Enjoy!

In today's episode, host Morrill Scott sits down with District H's two nutrition gurus to talk about preparing for the holidays. Learn how to maintain your progress when it comes to your nutrition while also enjoying yourself during this time of year. Listen in on how to develop good habits, manage your enjoyment, and ultimately move one step closer to reaching our better self.  Enjoy!

In today's episode, District H General Manager, Miranda Johnson, discusses the proper mindset to tackle your nutrition. Miranda and Morrill discuss some of the pitfalls clients have when it comes to nutrition, battling an industry built on "fad diets," resources available to members to help build a healthy lifestyle, and tips on tricks to getting on the right track. Enjoy! Hosted by Morrill Scott

Robert Johnson is the Head Coach at District H Strength & Fitness. Today we discuss approaching training with intention, how to get better at specifics skills, and the resources available to members to help them reach their health and wellness goals. Hosted by Morrill Scott

Today, I had the pleasure of interviewing the newest addition to the District H coaching staff, Morrill Scott. Morrill has recently decided to take the leap and move to coaching and fitness as his full-time gig. While this may seem like brand new territory for Morrill, he has in fact been a full-time coach in the past.  We discuss his background, love for coaching, sense of purpose in what you do and making an impact in people's lives, his decision for getting back into fitness, and the launch of his new company, Kinetic Corporate Wellness. Morrill is an amazing person who is going to be doing great things in the fitness industry.  Enjoy!

We sit down and talk about understanding exercise physiology, measuring athlete limiters with Moxy & PNOE, personalizing programming, and nutrition. We also discuss the topics we will be covering during the upcoming PerformaFuel seminar on August 28th & 29th.

Today we talk with Founder and CEO of PerformaFuel Nutrition, Devin Ford, about Genomics. What is it? How has it changed the life of real members of District H Strength & Fitness? Find out in our latest episode. Enjoy!

Today I sit down with owner and operator of Mekanix Gym, Justin Singer. We discuss Justin's background and how he got into the gym business. His journey from powerlifting, to CrossFit, to calisthenics is an inspiring one that I feel many people in our community have experienced with their own health & wellness. We also also discuss the XPT Method and how Justin has incorporated its core pillars of breathe, move, & recover into his own business and the health benefits that it has brought his members. Justin has an ambitious Vivid Vision of opening up 2 more locations within Houston in the next 2 years. I am also very excited to announce that we have partnered up with Mekanix Gym to host a recovery seminar on June 26th at a discounted rate for members of District H. Justin has become a great friend and I am excited to see his impact on the Houston Community moving forward. To learn more about Mekanix Gym, you can visit https://www.mekanixhouston.com. 

Today I set down with A 2nd Cup's Director of Development, Kathryn Rogers. We discuss A 2nd Cup's mission of bringing awareness and prevention to the issue of human trafficking in our local community. Kathryn and I also discuss our partnership in hosting the "Get Fit + Fight" campaign that is taking place in the month of July. By combining social awareness and fitness, our goal is to bring our community together in a fun, positive way that also addresses the social issues surrounding human trafficking. You can sign up for Team District H by going to the following page: https://secure.givelively.org/teams/a-2nd-cup/get-fit-and-fight-2021/team-district-h We have set a community goal of $3,000. Enjoy the show!

Today Alyson O'Connell, PT, DPT and I sit down to talk about "Pegasus," a brand new program we are rolling out that is focusing specifically on individuals with unique mental, physical, & behavioral challenges. Alyson speaks about our program's core values of inclusivity, community, & independence. Listen in to learn more about Pegasus. Classes begin in July. 

Coach Miranda takes over as host of District H's podcast and interviews long-time member Kise Zettel. Learn about Kise's health & fitness journey.

I am incredibly excited to announce our new partnership with The Brand X Method, the world leader in youth fitness. Today, I sit down with Connor Martin, the original CrossFit Kid and Training Center Success Manager of The Brand X Method, to discuss the core values of The Brand X Method, their methodology, general fitness skills vs. specificity, and the value of partnerships to increase the value of your service and community. District H Strength & Fitness is officially the Brand X Method Training Center of Houston. Our Brand X coaching staff will all be certified as a Professional Youth Coach where our focus is on developing increased movement capacity in our community. If you are interested in learning more about our youth programs, feel free to contact me at tommy@districthsf.com

Today I jump on with the godfather himself, Dustin Ma, to talk about the programming at District H. We go into our structure of starting with strength training, building in Metcons that cover multiple time domains, and adding in specificity through gymnastics skill work and functional body building. Learn about how our programming can help you meet your goals whether it is performance, aesthetics, or general health & longevity. Enjoy!

Today I sit down with our February Athlete of the Month, Leslie Constant. We talk about Leslie's roots in the Rio Grande Valley of Texas, her musical household growing up, deciding to make teaching her professional, her passion for her students and their success, as well as her journey at District H which includes over 30 pounds of weight loss, love for the Clean & Jerk, and the wonderful supportive environment that we have cultivated at District H. Enjoy!

This week, Miranda & I sit down to talk about the 2021 District H Intramural Open that we are running alongside this year's CrossFit Open. We talk about what the Open is, the format for our in-house competition, and reasons why members should participate. Come join us from March 12 - March 26th as we celebrate our health & fitness, cheer on our fellow members, and have a friendly competition with our best friends.

Very excited to announce that Leila Wolfe is our new Client Success Manager. She will be joining our Head Coach, Robert Johnson, and our General Manager, Miranda Johnson, in a more dedicated position on our staff. The key areas the Leila will be focusing on are integration of new members, ensuring clients are seeing the results they want when they sign up with us, celebrating accomplishments and life events, as well as being the main point of contact for client feedback and reviews. Please give a very warm welcome to Leila!

Today I sit down with Drs. Rhet Langley & Phillip Gallegos of Thrive Medicine. We talk about their background as anesthesiologists, how our current systems is not putting the patient first, their personal journey to health, and their reason for wanting to change the healthcare world through functional medicine. Disclaimer: The comments mentioned during this podcast episode should not be taken as medical advice.

Today I sit down and interview one of the newest editions to the District H coaching staff, Morgan Johnson. Morgan discusses her background growing up in Spring, TX, her journey with tourettes, the many different backgrounds with law enforcement, emergency services, fire services, and coaching fitness. Although being the lightest person on the District H coaching staff, Morgan is pound-for-pound one of the strongest individuals in our gym. Her passion for coaching comes from her natural disposition as a highly energetic, motivating individuals that wants to see her clients succeed. If there is one thing you will come away with from going to one of Morgan's classes, is that you are going to have a lot of fun. Enjoy!

Today we bring on one of our hybrid programming clients, Mark Leavens. We delve into Mark's journey from On Ramp with Coach Miranda into Hybrid Programming with Coach Robert, his passion for Strong Man, and now looking at competing in his first competition in February. Learn all about our Hybrid Programming, how it can compliment the work you are doing in District H group classes, and how we can better tailor your week to better match you to your goals. Whether it is aerobic capacity, gymnastic skill development, strength training, body composition, or competing in CrossFit, Hybrid Program can give you the edge you need that works in conjunction to our general group class programming. Enjoy!

This week I sit down with two of our newer members, Jim & Amanda Buck. Both of them started our 12-Week Transformation Program back in October. Over the course of their 3 month journey at District H, they have lost over 25+ lbs. each, built muscle, confidence, and a community. We discuss their journey, how they were able to be successful, and offer advice to others who are wanting to change their own lives. Enjoy!

Robert & Tommy discuss the commoditization of the "Metcon" by the fitness industry, the gap between client goals and fitness franchises, some of the drawbacks of CrossFit, the benefits of strength training for longevity, performance, and physique, as well as the pitfalls of the supplement industry. 

Caryl Anselmini joins to the show to talk about a charity that District H has partnered up with to support U.S. Veteran suicide awareness & prevention. Learn more about how you can support this wonderful charity and come participate in a Hero WOD on Saturday October 24th.

Meet the newest edition to the District H coaching staff; Leila Wolfe. Leila is no stranger to the Houston CrossFit scene. As a competitive CrossFit athlete, to managing one of the most popular and successful CrossFit gyms in Houston, to her newfound passion for weightlifting, Leila has an incredible amount of experience and passion for transforming the lives of others. Currently one of the head coach's at Bravura Weightlifting Club, Leila's drive to constantly challenge and compete is addicting to be around. Enjoy the show.

The District H Podcast is officially back. Tommy & Miranda discuss all things nutrition as well the upcoming Catalyst 6-Week Nutrition Challenge. 

In this episode, Robert, Miranda, & Tommy provide a glimpse into the impact that COVID-19 had on operations & business plan and the pivot into providing Online Remote Coaching services. We also discuss the 21-Day Challenge and the intended benefit to members as the the Online and Flex Membership offerings that will be a permanent part of District H after we have all moved on from COVID-19.

We have repeat guest Dustin Ma sit down and talk about some of the most common injuries we typically see in the gym, why they happen, and what our members can do to help prevent those injuries from occurring. We also discuss what members can do to modify their workouts in the event of an injury so they can continue to see progress in their fitness.

Alyssa and I sit down and talk about her life growing up, her passion for geology and how she got started in the energy sector. We also talk about how she got started in CrossFit, her love for adventure, and her soon to be husband, the one and only, Mr. Cody MacDonald. Hope you enjoy!

I sit down with Devin and talk about his decade long career as an elite athlete in the sport of CrossFit as a Regional competitor and CrossFit Games qualifier. We dig into his background in nutrition, his inspiration for starting PerformaFuel Nutrition, and his practical approach to getting people on track. We also discuss our newly formed PerformaFuel/District H partnership and what we are hoping to bring to members to help them get on the right track with their food. We are looking to host Devin on Saturday April 11th at District H for a Nutrition Seminar to kick off our new nutrition program to stay tuned for those details. Enjoy! - Coach Tommy

Shane and I sit down and talk about his career as an elite level gymnast. Shane competed in the 1996 Olympic Games representing his home country of Barbados. Shane is also the owner and operator of BimFlip, a remote gymnastics coaching program for athletes of all skill levels. Shane has worked with David Durante and supported his efforts in developing Power Monkey Fitness. He even has an official gymnastics skill named after him. We are excited to have Shane visit District H on March 1st to host a gymnastics clinic focusing on pull-ups, muscle ups and advanced muscle up skills. We hope you enjoy this episode. Link to Shane performing his namesake gymnastics skill: https://twitter.com/ko_masan/status/1206223667765493761

Clint and I talk about his upbringing, overcoming adversity, mental toughness, passion for Krav Maga, and some his personal and professional goals for 2020. 

Rachel and I delve into her background, her journey to District H, where she sees the future of the gym going, and being in the unique situation of meeting people in their most vulnerable state when they are first interested in joining the gym.

We sit down with the January 2020 Athletes of the Month, Mark & Erica DiBella and talk all things professional, fitness, and family related.

I sit down with Coach Miranda to learn more about her life, her passion for coaching, and how to approach mindset when it comes to training and life. Enjoy!

Tommy and Julie sit down and talk about all things fitness. Julie provides a deep dive into her fitness background which includes CrossFit, Yoga, Orange Theory, Boutique Fitness, and Row Instructor. Other topics include bridging the gap between Orange Theory and CrossFit, the new ReBoot class, and how heart rate monitors can be an effective tool for tracking fitness and making progress. 

Our Registered Dietician, Samantha MacKinnon, and I sit down to talk about diets, issues with habit formation, New Year's Resolutions, and better ways to create habits that stick for the long term.

Our December Athlete of the Month, Debbie Markey, joins the podcast for an interview on her life both inside and outside the gym. 

We take a deep dive into Coach Robert's history, his athletic career, how he found CrossFit, his athletic goals for the future, and where his passion for coaching and helping others comes from. Also do a lightening round of questions so listeners can get to know Robert's favorite things. 

Coach Dustin and Coach Tommy jump into the specifics about the CrossFit methodology in the Strength & Conditioning world, how District H specifically applies the CrossFit methodology, and how we structure our week. 

Coach Tommy introduces the District H Strength & Fitness Podcast and its purpose. Topics of discussion include taking over the gym, vision for the future, things we are thankful for, and upcoming events at the gym.  0:00 - 1:24: Welcome to the Podcast and Its Purpose 1:25 - 2:38: Daily Mindset Activity - Being Thankful 2:39 - 3:55: Weekly Gym Announcements 3:56 - 6:01: Taking Over the Gym & Vision for the Future 6:02 - 8:35: 4 Pillars of District H - Fitness, Nutrition, Mindset, & Community 8:36 - 10:04: Next Podcast Episode Topic - Programming with Coach Dustin 10:05 - 10:48: Wrap Up