Welcome back to the podcast, today we’re joined by Greg Williams of the Rox Lyfe Podcast. Greg is at the forefront of the Hyrox community and is one of the most trusted names in the sport.

We discuss Hyrox training, nutrition, post-competition recovery, threshold work, zone 2, baseline fitness, and the art of balancing intense training with necessary rest, podcasting and supplementation.

I also ask him about his path, touching on his background as a nutritionist and entrepreneur. What it was like meeting World Champion Hunter Macintyre for the first time and whether he agrees with Hunter on his ‘no squatting in season’ rule.

I hope you enjoy my conversation with Greg Williams.

GREG’S STUFF:

Rox Lyfe Website:

https://bit.ly/3Tx2cja

Rox Lyfe Instagram:

https://bit.ly/49jSPcP

MY STUFF:

Awaken Out Of Context Podcast (YouTube & Podcast Links):

https://bit.ly/3tk8FVv
Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Chapters

00:00 Introduction

02:33 Training for Hyrox

05:27 The Importance of Threshold Work

06:23 Balancing Training and Recovery

07:14 Greg's Work and Background

09:42 Greg's Approach to Nutrition

12:14 Nutrition for Performance vs. Digestive Health

14:12 Factors Affecting Digestive Health

16:20 The Impact of Hyrox on Health

19:15 Frequency of Hyrox Races

21:16 Yearly Periodization and Training

22:52 Training Approaches Leading Up to a Competition

24:40 Balancing Specificity and Rest

25:25 Training Approach for Hyrox

26:22 Separating Strength and Aerobic Training

27:23 Prioritizing Strength or Aerobic Training

28:33 Training Lunges and Wall Balls

29:28 Transitioning to Hyrox-Specific Training

30:40 Considering Other Events for Training Variety

31:27 Zone 2 Training and Its Importance

32:41 Zone 2 Training Timing

34:00 Tracking Running Progress with Heart Rate

34:30 Heart Rate Strap Accuracy

36:29 Heart Rate Strap Recommendation

37:30 Meeting Hunter McIntyre

39:35 Hunter McIntyre's Personality and Work Ethic

40:31 Hunter McIntyre's Unique Position in the Sport

41:58 Hunter McIntyre's CrossFit Games Experience

42:45 Squatting in Season

43:45 Timing of Squatting in Season

44:45 Starting the Rox Lyfe Podcast

46:16 Growing the Rox Lyfe Website

47:09 Website Before the Podcast

47:39 Starting the Podcast and Content Creation

49:40 Underrated Episodes and Insights

53:17 Taking Risks in Training and Competing

56:35 Supplements and Electrolytes

01:02:18 Overcoming Bottlenecks in Podcast Publishing

01:09:30 Future Plans for Rox Lyfe

Welcome back to the podcast, today we’re diving deep into the world of Hyrox with my guest, Thomas Melody, an online coach who specializes in training Hyrox athletes. If you haven’t already listened to my last episode in which I gave some context around up-and-coming Hyrox episodes then I’d advise to go listen to that one first. Today’s conversation, although many elements can be applied to training in general is specifically tailored for those competing in or are interested in taking up Hyrox, so if this isn't your thing, you might want to skip this one.

We discuss the rigors of Hyrox, How Thomas and I connected through social media, we also unpack some of the various stations, particularly the daunting challenge of the burpees. He shares invaluable tips on enhancing your burpee technique and training to excel in high-intensity events like Hyrox.

I hope you enjoy my conversation with Thomas Melody.

***LINKS***

TOM’S STUFF:

Thomas' Instagram (Hybrid Training 365):

https://bit.ly/49go0Wf

OTHER STUFF:

THAT Instagram Reel:

https://bit.ly/3PHNS6D

MY STUFF:

Awaken Out Of Context Podcast:

https://bit.ly/3tk8FVv
Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Chapters

00:00 Introduction

06:11 Introduction to Hyrox and Social Media Connection

19:24 Understanding Hyrox

28:12 Training for Intensity and Discomfort

29:03 Conditioning for High Intensity

29:48 Technique for Burpees

30:24 Challenging Burpee Variations

32:03 Balancing Hard Work and Rest

34:32 Periodization and Training Blocks

35:59 Off-Season Training

37:08 Building Strength in the Off-Season

38:06 Cardio Training in the Off-Season

39:35 Transitioning to Hyrox-Specific Training

40:03 Lactate Threshold Training

41:04 The Importance of Planning and Coaching

42:02 Managing Post-Competition Period

43:12 Balancing High Intensity and Longevity

44:21 The Need for Rest and Recovery

46:20 Reframing Rest as Part of Growth

48:00 Switching Up Training Post-Competition

49:13 Taking a Break and Assessing Readiness

49:44 Specificity and CrossFit

50:07 Tom's Hyrox Journey

52:16 Learning and Improving

53:44 Competition and Race Experience

55:39 The Challenge of Rowing Technique

58:51 Hybrid Training and Individualized Programs

01:00:25 Balancing In-Person and Online Coaching

01:01:29 The Importance of Giving and Providing Value

01:02:44 Persistence and Long-Term Success

01:05:46 The Power of Networking and Building Relationships

01:07:56 Delivering Value and Frontloading

01:10:37 Upcoming Goals and Events

Welcome to this first solo monologue-style podcast. I thought I would mix it up a bit from the interview style. Also, with it being over a year now since I started the podcast, which you probably won't believe given how few episodes I've managed to churn out within that period, I thought it would be a good thing to keep you updated and reflect on what's been going on since I started the podcast, like I over 12 months ago now, and also talk about Hyrox because a lot of the episodes coming up have some element of Hyrox conversations.

00:00 Introduction and Reflection on the Podcast Journey

01:17 Increase in Network Connections

03:15 Introduction to Hyrox

06:16 Alcohol Journey and Finding Community

08:10 Hyrox Training and Sport Overview

14:22 Focus on Training and Future Plans

15:20 Conclusion and Gratitude

***LINKS***
Cumbria Strength & Conditioning (Matty Green)

⁠https://bit.ly/43F3aPa⁠

MY STUFF:

Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Awaken Out Of Context Podcast:

⁠⁠https://bit.ly/3tk8FVv⁠

Welcome back to the podcast. Today I'm talking to an old college friend of mine and a former bandmate, Christian Winstanley. Christian is the founder of Bare Bar Soap. This is an episode full of tactical information for online brands and e-commerce. So if you have or are interested in starting an e -com business, then this is going to be a great resource for you.

We chat about how Christian manages his business from anywhere in the world, the importance of building relationships with suppliers, tips on choosing an e-commerce platform, including why Shopify might not be the best option to start with. We also talked about the nuts and bolts of trademarking a brand, something which I had not considered. Christian's thoughts on video advertising and the need to carve out a voice in a competitive market. I hope you enjoy this somewhat wide-ranging conversation centered around what it takes to build a business that you're proud of from someone who's actually doing it. I hope you take just as much from this as what I have.

CHRISTIAN’S STUFF:

Bare Bar Website (use code GRAB15 for 15% off)

https://bit.ly/Jases_fav_soap

MY STUFF:

Awaken Out Of Context Podcast:

https://bit.ly/3tk8FVv

Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Welcome back to the podcast! Today's guest is Ky Wilson, an old college friend and former bandmate!

In this episode, we dive deep into:

Music's Influence:

We discuss how music has significantly shaped our early lives, binding us together and setting the stage for our future paths.

Fitness and Well-being:

Our conversation shifts to our recent passion for fitness, including the impactful decision to quit drinking. We explore the changes it has brought to our lives, emphasizing the importance of finding a balance between self-improvement and self-acceptance.

Hairdressing Industry Evolution:

Ky shares his journey within the hairdressing industry, revealing the challenges he's faced and the strides he's made in evolving professionally.

Health Measures:

Ky talks about the extreme measures he's taken to improve his metabolic health, with a special focus on gut health, elimination diets, and the overall impact of dietary choices on well-being.

Career Challenges and Rewards:

We touch on the ups and downs of his career, including the art of creating brand identities and providing advice for those aspiring to succeed in the industry.

Join us for this insightful conversation, as Ky offers a glimpse into his life and the invaluable lessons learned.

***LINKS***

KYS STUFF:

Ky's Instagram:

https://bit.ly/3xhMv8i

OTHER STUFF:

Freestyle Libre 2 Continuous Glucose Monitor (no affiliation)

MY STUFF:

Awaken Out Of Context Podcast:

https://bit.ly/3tk8FVv
Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

CHAPTERS:

00:00 Intro + Reflecting on College Days and Music

05:23 Memorable Moments from the Band

07:42 The Impact of Music on Confidence and Performance

09:29 The Journey After College and Career in Hairdressing

13:32 The Party Lifestyle and Decision to Stop Drinking

14:24 Reasons for Quitting Alcohol and Reflecting on Excesses

20:35 The Seasonal Approach and Pursuit of Self-Improvement

24:06 Career Journey and Opening a Salon in London

27:29 The Need for Reflection and Adapting to Change

30:18 The Drive for Success

31:40 Embracing Your Unique Brain

33:02 Taking Control of Your Health

34:54 Holistic Approach to Wellness

35:58 Finding Freedom and Creativity

38:52 Gut Health and Nutrition

43:46 Dietary Restrictions and Gut Healing

46:50 Exploring Adrenaline and Impatience

48:27 Transitioning to a New Phase of Life

51:34 The Varied Life of a Hair Stylist

55:18 Creating Content and Collaborating

57:25 Building an Identity and Working Hard

01:00:45 The Importance of Energy and Balance

01:01:41 The Hustle and Drive for Success

01:01:58 Getting spamming out of your system

01:04:02 Being a decent person and making an impact

01:04:37 Being more available and helping others

01:05:35 Doing selfless acts

01:06:49 Teaching and educating as a parent

01:07:50 Making people feel good through hairdressing

01:08:46 Creating brand identities

01:09:27 Creating the overall feel and emotion

01:11:06 Knowing your strengths and delegating

01:11:41 Being creative and tenacious

01:12:30 Striving for excellence and constant improvement

01:13:28 Knowing when something is done

01:14:25 Creating a photo shoot with a unique concept

01:16:46 Creating for the sake of creation

01:20:08 The importance of breath work and meditation

01:21:35 The struggle with perfectionism

01:25:33 The power of stillness and silence

01:27:06 Finding freedom in the sea

01:28:57 Connecting on Instagram

01:29:21 Closing thoughts and future plans

My guest today is Matty Green, Matty is a strength and conditioning coach, gym owner, former Royal Marines commando, father, husband, athlete and entrepreneur. We talk about his time in the Marines in Afghanistan and Iraq, near-death experiences, how to prepare yourself if you are considering a career in the Marines, zone 2 training and eye mobility protocols for office workers.

Matty also tells me which One exercise he could survive on if he were stranded on a desert island, if training the neck is important, tips on staying married, how to be a good influence on your children, masculinity and nutrition.

PLEASE NOTE! This episode was my first ‘on-site’ and my camera died in the last 15 minutes of the conversation, that was my fault as I didn’t set up the backup camera despite having gone to great lengths to source one before recording! I did manage to rescue some of it, please ignore any auto-generated subtitles towards the end.

Matty was an absolute gent about my hiccup and has confirmed he’s up for a follow-up. So make sure you send me any more questions you have for next time.

Please enjoy my conversation with Matty Green.

MATTY’S STUFF:

Matty’s YouTube Channel

https://bit.ly/3PLaZgp

The Turkish Get Up (MATTY’S ‘DESERT ISLAND’ EXCERSIZE!)

https://bit.ly/3Tx9lQI

Matty’s Instagram

https://bit.ly/3VY2dQnCumbria Strength & Conditioning:

https://bit.ly/43F3aPa

Awaken Out Of Context Podcast (YouTube/Spotify Links):

https://bit.ly/3tk8FVv
Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

CHAPTERS

00:00 Introduction

04:22 Joining the Royal Marines

11:05 First Deployment in Iraq

16:25 Deployments in Afghanistan

20:10 Close Calls and Near-Death Experiences

30:20 Preparing for Special Forces

34:12 Training for the Royal Marines

39:05 Coaching and Tough Training Methods

41:31 Importance of Discipline and Attention to Detail

47:50 Zone Two Training for Aerobic Fitness

54:03 Zone Five Inner Voice

01:00:25 The Importance of Longevity and Vitality

01:09:36 Mitigating the Effects of a Sedentary Lifestyle

01:13:46 Eye Health and Mobility

01:15:43 “Desert Island Slipped Discs”

01:17:11 Training the Neck

01:19:55 Parenting Challenges

01:20:54 Controlled Aggression and Self-Defense

01:21:51 Teaching Self-Defense to Children

01:23:18 Managing Anger and Road Rage

01:23:46 Changing Attitudes Towards Mental Health

01:25:41 Finding Balance in Masculinity

01:27:08 Being a Strong and Compassionate Father

01:27:38 Tips for a Successful Marriage

01:29:35 Raising Children in a Fitness Environment

01:31:57 Comparing Daily Routines and Nutrition

01:43:59 Supplements and Nutrition

01:47:40 Questions From Gym Members

Welcome back to the podcast for part 2 of my conversation with Andy Allan. If you’ve not already listened to part 1, it’s the last episode so go and check that out.In this episode, we dive into various topics, including my approach to abstinence from alcohol, touching on the social challenges of staying sober and the impact that appearing on Naked Attraction had on me and my dopamine levels.

Andy and I discuss the critical role of nutrition for a healthy lifestyle through the concept of Andy’s Dynamic Food List. We discuss the benefits of whole foods over processed ones, Andy’s family’s food journey and its effects on asthma and allergies.

Other areas we touch on including: fasting, a balanced approach to fitness, supplement use, psychedelics, parenting strategies and the wonderful world of dating apps.

Please enjoy this next part of my conversation with Andy.

*** UPDATE SINCE RECORDING***

Andy is about to attempt a new world record after the incredibly sad passing of his (and my cousin Phil’s) mother, Sue Allan. You can view all the details via the link below:

https://bit.ly/4aDuyPZ

ANDY’S STUFF:
Most Weight Lifted by Kettlebell Clean and Press in 1 Hour (World Record Attempt), 18 May 2024 In memory of Susan Allan:

https://bit.ly/4aDuyPZ

The Carwash Video:

https://bit.ly/3TZbKFo

The Dynamic Foodlist:

https://bit.ly/3xdXkbf

OTHER STUFF:

Cumbria Strength & Conditioning (Matty Green):

https://bit.ly/43F3aPa

New York's Finest Taxi Service (Our Band):

https://bit.ly/3xdX0t3

Andy's Preferred CBD Oil (no affiliation):

https://bit.ly/3U0cvOt

Chris Kresser on Joe Rogan:

https://spoti.fi/4adyI0R

MY STUFF:

Awaken Out Of Context Podcast (YouTube & Podcast Links)

https://bit.ly/3tk8FVv

Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Chapters

00:00 Intro

04:42 Alcohol

18:02 Naked Attraction & Dopamine

24:39 The Dynamic Food List

46:59 The Importance of Whole Foods and Avoiding Processed Food

47:56 The Controversy Surrounding Different Diets

49:17 The Commonality of Avoiding Processed Food in Different Diets

50:13 The Benefits of the Dynamic Food List

53:04 The Impact of Diet on Asthma and Allergies

54:30 Food as Medicine

56:50 Training Fasted

59:11 The Benefits of Fasting and Listening to Your Body

01:01:23 Balancing Treats and Healthy Eating

01:02:50 The Impact of Food Choices on Overall Wellbeing

01:06:16 Finding the Right Approach to Protein Intake

01:08:15 Balancing Fitness Goals with Enjoying a Normal Life

01:09:10 The Importance of Rest Days and Enjoying Treats

01:10:07 The Role of Electrolytes in Performance

01:11:58 The Benefits of Intermittent Fasting and Sleep

01:14:18 Experimenting with Fasting and Nutrition Timing

01:17:05 The Value of Foundational Health Habits

01:17:58 The Role of Electrolytes in High-Intensity Workouts

01:19:50 The Importance of Listening to Your Body and Avoiding Unnecessary Supplements

01:22:38 Supplements and CBD

01:34:01 Psychedelics and Therapeutic Potential

01:37:47 Parenting and Family Life

01:42:04 Dating Apps and Relationships

01:52:13 Encouraging Kids in Sports

01:58:48 Future Goals and Financial Security

The following conversation completely changed the trajectory of my life. Andy and I went for FOUR hours and therefore I have split the conversation into two episodes.

My guest today is Andy Allan, my cousin and a good friend. For Part 1 of this two-part conversation. We reflect on our band days with New York's Finest Taxi Service, the creative process, Andy's infamous car wash video, academic pursuits, the ins and outs of navigating job opportunities through apprenticeships and solid references, Andy's time playing amateur rugby, his love of competition, and the camaraderie that comes with team sports.

We also talk extensively about the psychological aspects of motivation, functional fitness and Andy's world-record pursuits.

As we wrap up this first part, we touch on the benefits of cold water exposure, establishing a healthy sleep routine, and the Wim Hof breathing method.

In part 2 we'll dive deeper into my journey with quitting alcohol, nutrition, training & The Dynamic Food List.

I hope you take as much from this as I did. Please enjoy my conversation with Andy Allan.

*** UPDATE SINCE RECORDING***

Andy is about to attempt a new world record after the incredibly sad passing of his (and my cousin Phil’s) mother, Sue Allan. You can view all the details via the link below:

Most Weight Lifted by Kettlebell Clean and Press in 1 Hour (World Record Attempt), 18 May 2024 In memory of Susan Allan:

https://bit.ly/4aDuyPZ
***LINKS***

ANDY’S STUFF:

The Carwash Video:

https://bit.ly/3TZbKFo

The Dynamic Foodlist:

https://bit.ly/3xdXkbf

Most Weight Lifted by Kettlebell Clean and Press in 1 Hour (World Record Attempt), 18 May 2024 In memory of Susan Allan:

⁠https://bit.ly/4aDuyPZ
OTHER STUFF:

Cumbria Strength & Conditioning (Matty Green):

https://bit.ly/43F3aPa

New York's Finest Taxi Service (Our Band):

https://bit.ly/3xdX0t3

Andy's Preferred CBD Oil (no affiliation):

https://bit.ly/3U0cvOt

Chris Kresser on Joe Rogan:

https://spoti.fi/4adyI0R

MY STUFF:

Awaken Out Of Context Podcast:

https://bit.ly/3tk8FVv

Follow Me On Instagram (@awakenoutofjason):

https://bit.ly/3RAkKQj

Chapters

00:00 Introduction

03:37 Early Days

04:04 Forming a Band and Playing Music

11:27 Tips for Starting a Band

15:13 The Car Wash Video

27:33 The Value of Attitude and Behaviors

30:25 The Apprenticeship Route

35:32 Recruitment and References

37:18 Reflecting on Rugby Career

40:12 Winning the Barton Townley Final

42:08 The Feeling of Winning

42:58 Perspective and Hedonic Adaptation

44:23 Motivation and Dopamine

47:46 The Importance of Refilling Dopamine

50:05 Mistakes Young Rugby Players Make

51:59 Man Management and Wasted Talent

53:27 Camaraderie and Motivation in Team Sports

56:51 Injuries and the Value of Rugby Experience

01:00:32 The Role of Functional Fitness in Injury Prevention

01:03:20 Functional Fitness and Personal Growth

01:06:38 Motivation and Personal Drive

01:11:25 Motivation and Setting Goals

01:14:43 Pursuing World Records and Personal Achievements

01:17:07 Breaking the World Record

01:18:35 Finding Motivation

01:19:33 The Journey is Everything

01:20:32 Changing Motivation and Enjoying the Process

01:21:24 Mixing Up the Routine

01:23:23 Normalizing Unconventional Training

01:24:48 The Benefits of Cold Water Exposure

01:27:13 Cold Water Journey

01:27:43 Wim Hof Breathing Technique

01:29:42 Nasal Breathing and Evolutionary Basis

01:32:06 Finding What Works for You

01:39:23 The Science Behind Nasal Breathing

01:48:22 The Benefits of Nasal Breathing

01:52:46 Creating a Sleep Routine