Episode Overview:
In this episode of MVMNT4LIFE, Kolby shares a beginner-friendly guide to meal prepping, breaking down the process into simple steps and actionable tips. Whether you’re new to meal prep or looking for ways to streamline your weekly meals, this episode is packed with practical advice to help you get started.

Kolby discusses the essential tools you need, introduces three easy meal prep plans, and shares step-by-step instructions for creating healthy, delicious meals. By the end of the episode, you’ll have everything you need to kickstart your meal prepping journey and take control of your nutrition.

Key Topics Covered

1. The Basics of Meal Prepping

• Meal prepping saves time, reduces stress, and ensures you have healthy meals ready to go.
• Start small by prepping one recipe per week and gradually building up your skills and confidence.

2. Essential Tools for Meal Prepping

• Containers: Choose between affordable plastic or durable glass containers.
• Kitchen Tools: A chef’s knife, cutting board, sheet pan, skillet, mixing bowls, and more make prepping efficient.
• Optional tools like slow cookers or food processors can add variety.

3. Weekly Meal Prep Plans

Kolby introduces three beginner-friendly meal prep plans, complete with ingredients, costs, and instructions:

• Week 1: Chicken, Broccoli, and Sweet Potatoes
  • A simple, balanced meal featuring roasted sweet potatoes and steamed broccoli alongside baked chicken.
  • Prep time: ~1 hour | Cost per meal: $3.80–$5.40
• Week 2: Turkey Meatballs, Zucchini Noodles, and Marinara
  • A flavorful and low-carb dish with baked turkey meatballs, spiralized zucchini noodles, and marinara sauce.
  • Prep time: ~1 hour | Cost per meal: $4–$5.60
• Week 3: Salmon, Asparagus, and Quinoa
  • A nutrient-packed combination of baked salmon, roasted asparagus, and fluffy quinoa.
  • Prep time: ~1 hour | Cost per meal: $6.20–$8.40

Takeaways from the Episode

• Start Small: Begin with one recipe and scale up as you get more comfortable.
• Customize for Your Needs: Adapt recipes to fit your taste, budget, and dietary preferences.
• Consistency is Key: Meal prepping helps you stay on track with your health goals.

Actionable Tips

• Gather your tools and ingredients before you start prepping.
• Set aside a specific day each week for meal prep.
• Use meal prep to explore new recipes and build a sustainable, healthy lifestyle.

Call to Action:

• Try one of Kolby’s meal prep plans this week and share your experience!
• Follow MVMNT4LIFE for more tips and inspiration. Don’t forget to subscribe, rate, and share the podcast to help others discover the benefits of meal prepping.

Final Words:
Meal prepping doesn’t have to be overwhelming. With the right tools, a plan, and some inspiration, you can make it a seamless part of your routine. Tune in next week for more tips to keep you moving and living your best life.

Host: Kolby Krystofik

Episode Summary:
In this inspiring episode of the MVMNT4LIFE podcast, Kolby shares the incredible stories of people whose lives were transformed—or even saved—by fitness. As the podcast approaches its 52nd episode milestone, Kolby reflects on the power of storytelling to inspire change and create a culture of health and wellness.

From tales of overcoming depression and life-threatening illnesses to finding new purpose through exercise, Kolby highlights the profound impact that fitness can have on mental, physical, and emotional well-being. He also calls on listeners to share their own or others' stories to build a collection of community-driven inspiration for the early 2025 podcast season.

Key Highlights
Kolby’s Vision for the Podcast in 2025
Focus on inspiring stories from community members and beyond.
Celebrate the ways fitness changes lives and motivates positive change.
Create a platform to share personal journeys that resonate with listeners.
Four Inspiring Stories of Fitness Transformations

Aaron Murray: Overcoming Depression Through Fitness
After years of battling severe depression and multiple suicide attempts, Aaron was prescribed a 12-week gym program.
What began as awkward sessions on a stationary bike turned into a passion for exercise, leading Aaron to become a personal trainer.
Aaron now helps others through fitness, proving that movement can be a powerful tool for mental health.
Hope: Fighting Heart Disease and Cancer with Fitness

Hope’s commitment to fitness helped her survive a congenital heart defect and breast cancer.
Her surgeon credited her healthy habits for keeping her alive, and she now uses her story to inspire others.
Hope continues to teach spin classes and advocate for heart health, especially for women.
Andrea Logan: Beating Bulimia and Surviving a Car Accident

Andrea battled bulimia for 13 years before turning to fitness to regain control of her life.
A devastating car accident in 2017 tested her physical strength, but her fitness journey helped her recover fully.
Andrea emphasizes the importance of staying active and building strong bones and muscles.
Samantha Martin: Rebuilding After Cancer Treatments

After a cancer diagnosis, Samantha used fitness to recover her strength and confidence.
Weightlifting became her sanctuary, helping her overcome the physical toll of treatments and find empowerment.
Samantha shares tips for cancer survivors to ease back into fitness and prioritize their health.
Takeaways from the Episode
Inspiration is the key to lasting change. Whether it's overcoming adversity or finding a new purpose, fitness can be a life-saving force.
Your story matters. Kolby invites listeners to share their personal fitness journeys or nominate someone with an inspiring story to feature on the podcast.

The power of community. Fitness doesn’t just transform individuals—it fosters connections and support systems that uplift entire communities.

Call to Action

Share Your Story: Kolby wants to feature stories from the Oxnard MVMNT and CrossFit Ventura communities in 2025.
Submit your story or nominate someone by emailing kolby@oxnardmvmnt.com.
Subscribe & Support: Don’t miss upcoming episodes—subscribe, rate, and share the MVMNT4LIFE podcast to inspire others.
Final Words:
Fitness is about more than just physical health; it’s a tool for transformation, resilience, and community. As Kolby looks ahead to 2025, he’s eager to showcase how fitness has changed lives—both within his gyms and beyond.

Tune in next Thursday for more stories, insights, and tips to keep you moving for life.

Podcast Title:

The MVMNT4LIFE Podcast: How Sleep Impacts Your Life, Fitness, and Recovery

Episode Summary:

In this episode of the MVMNT4LIFE Podcast, host Kolby Krystofik dives deep into the science of sleep—its benefits, the consequences of not getting enough, and practical ways to improve it. Drawing from personal sleep data tracked via a Garmin smartwatch and insights from scientific research, Kolby breaks down how sleep affects performance, recovery, and overall well-being. The episode concludes with actionable tips to enhance sleep quality, helping listeners take measurable steps toward better rest and improved health.

Key Takeaways:

1. The Benefits of Sleep:

• Physical Performance: Adequate sleep improves reaction time, endurance, coordination, and decision-making. REM sleep is critical for these skills.
• Muscle Recovery: Deep sleep promotes protein synthesis and growth hormone release, essential for tissue repair.
• Cognitive Function: REM sleep enhances memory, learning, and focus, while poor sleep leads to slower reaction times and impaired decision-making.
• Immune System Support: Consistent deep sleep boosts cytokine production, strengthening immune defense.
• Hormonal Balance: Proper sleep regulates cortisol and hunger hormones, helping maintain stress and appetite levels.

2. Negative Effects of Sleep Deprivation:

• Decreased physical and cognitive performance.
• Impaired recovery and increased risk of injury.
• Weakened immune response and hormonal imbalances leading to stress and weight gain.

3. Tips to Improve Sleep:

• Maintain a Consistent Schedule: Stabilize your circadian rhythm with regular sleep and wake times.
• Create a Restful Environment: Keep your bedroom dark, cool (optimal around 62°F), and quiet to enhance deep sleep.
• Limit Screen Time: Reduce blue light exposure before bed to promote melatonin production.
• Monitor Nutrition: Avoid heavy meals and stimulants like caffeine close to bedtime.
• Establish a Relaxing Routine: Wind down with mindfulness practices to improve sleep onset and reduce disruptions.

4. Using Wearables for Sleep Tracking:
Kolby discusses how tracking sleep with devices like Garmin, WHOOP, or Oura Ring can provide valuable insights to measure improvement and identify patterns.

Call to Action:

If you found this episode helpful, share it with someone who could benefit from better sleep. Don’t forget to like, subscribe, and leave a review! New episodes drop every Thursday, covering health and fitness topics to keep you moving for life.

Links and Resources:

• Follow Kolby Krystofik: Instagram | YouTube
• Learn More About Oxnard|MVMNT and CrossFit Ventura: Website

MVMNT4LIFE Podcast Episode: Meet Coach Casey – Athlete, Engineer, and CrossFit Enthusiast

Host: Kolby Krystofik
Guest: Coach Casey

Episode Summary:
This week on the MVMNT4LIFE podcast, Kolby sits down with Coach Casey, a Saturday morning CrossFit coach and cornerstone of Oxnard MVMNT’s community. Casey’s journey from a small town in Massachusetts to Oxnard, CA, is filled with incredible sports experiences, a career in engineering, and a love for coaching that inspires others.

From her childhood filled with figure skating, gymnastics, and field hockey, to her career as a chemical engineer with Procter & Gamble, Casey has embraced challenges and a growth mindset every step of the way. Join Kolby and Casey as they discuss her path to becoming a CrossFit coach, her passion for fitness and nutrition, and her love for helping others find their strength.

Key Highlights

Ways They Moved Last Week

• Casey: CrossFit, a 64-minute endurance class, and running with her dog.
• Kolby: CrossFit, pickleball, and transitioning to managing a new gym space.

Casey’s Journey

• Sports Background: Grew up in Massachusetts and played over 10 sports, including figure skating, field hockey (even in college), swimming, and track.
• Move to California: Took a leap of faith by relocating across the country for a job with Procter & Gamble in her early 20s.
• CrossFit Journey: Joined Oxnard Movement shortly after moving to California to rediscover the team and competitive spirit she missed from sports.

Coaching at Oxnard MVMNT

• Path to Coaching: Casey joined the CrossFit Coaches Development Program (CDP) to deepen her knowledge and connection with the gym community.
• Favorite Part of Coaching: Helping athletes experience breakthrough moments and cheering them on as they realize their potential.
• Challenges in Coaching: Missing the camaraderie of working out with a class while leading it.

Personal Life

• Meeting Her Husband: Casey met her husband, Tyler, at the gym—a perfect CrossFit love story!
• Nutrition Enthusiast: With years of experience tracking macros, cutting, bulking, and maintaining, Casey offers valuable insights into fitness and nutrition.

Career in Engineering

• Chemical Engineering Background: From college to her current role at Procter & Gamble, Casey has mastered complex systems and leads a department managing utilities like compressed air, steam, and cooling water.
• Love for STEM: Passionate about making science and engineering accessible to others, which carries over into her coaching style.

Call to Action

• Connect with Coach Casey:
  Follow Casey on Instagram (linked below) or reach out with questions about CrossFit, nutrition, or coaching.
• Join the Community: Drop in for a Saturday morning class or bring a friend to experience Casey’s energy firsthand!

Links and Resources

• Oxnard MVMNT Website: oxnardmvmnt.com
• Instagram: @caseyc223
• Email: kolby@oxnardmvmnt.com

Final Words:
Whether you’re a CrossFit enthusiast or just starting your fitness journey, Casey’s story reminds us of the importance of community, growth, and challenging ourselves to be better every day.

Make sure to subscribe, leave a rating, and tune in next Thursday for another episode of the MVMNT4LIFE podcast!

MVMNT4LIFE Podcast Episode: The Hero Fund – Giving Back to Our Community

Host: Kolby Krystofik

Episode Summary:
In this episode of the MVMNT4LIFE podcast, Kolby takes a solo deep dive into the Hero Fund – a unique initiative at Oxnard Movement and CrossFit Ventura designed to support members and the Ventura County community. Rooted in the gym’s core values of integrity, doing the right thing, and family, the Hero Fund is an embodiment of what it means to build and sustain a supportive and uplifting culture.

Kolby explains what the Hero Fund is, how it’s funded, and the various ways it’s used to help members and the broader community. From membership sponsorships during times of hardship to supporting local causes and community members, the Hero Fund is a powerful tool for creating positive change.

Key Highlights:
00:32 – Introduction to the Hero Fund and its alignment with Oxnard MVMNTs core values
02:38 – Ways Kolby moved last week: CrossFit, pickleball, and hiking
04:14 – Three key uses of the Hero Fund:

• Intra-Member Fund: Covers 50% of a member’s gym fees for up to three months during financial hardship.
• Hero Fund Scholarship: Provides new members with six to eight personal training sessions and two months of CrossFit membership.
• Community Acts of Kindness: Quarterly contributions to local causes, families, or individuals in need.

08:27 – Examples of Hero Fund impact:

• Membership sponsorships for those experiencing job transitions, family challenges, or loss.
• Support for causes like food drives, holiday events, and financial contributions for medical or accessibility needs.

10:55 – How the Hero Fund is funded:

• 1% of all gym memberships
• Merchandise sales from Hero Fund apparel
• Contributions from members and the local community

13:14 – Goals for the Hero Fund:

• Growing the fund’s reach
• Transitioning to a 501(c)(3) nonprofit for tax-deductible contributions
• Increasing awareness among members and the Ventura County community

Call to Action:

• If you or someone you know could benefit from the Hero Fund, reach out for an application.
• Nominate a member or community cause that could use Hero Fund support.
• Interested in contributing? Connect with Kolby directly to donate or learn more.

Links and Resources:

• Learn more about the Hero Fund: oxnardmvmnt.com/hero-fund
• Reach out to Kolby for applications or contributions: kolby@oxnardmvmnt.com

Final Words:
The Hero Fund is about giving back and making a difference in the lives of our members and community. Let’s keep spreading kindness and supporting one another!

MVMNT4LIFE Podcast Episode: Getting to Know Coach Jeff

Host: Kolby Krystofik
Guest: Coach Jeff

Episode Summary:

In this episode of the MVMNT4LIFE podcast, Kolby chats with Coach Jeff, Oxnard Movement’s longest-tenured coach, about his life, fitness journey, and how he balances family, fitness, and work. Listeners get a unique glimpse into Jeff’s early life, his love for hockey, and his transition to CrossFit. Jeff shares insights on parenting, including the influence of his own upbringing and how he encourages his kids to pursue their passions.

This episode also explores Jeff’s fitness journey, from his early days as a hockey player to his 12 years in CrossFit, where his approach shifted from a focus on performance to health and longevity. Jeff discusses how working from home makes his time coaching and working out in the gym an important part of his social connection. Kolby and Jeff close out the episode with advice for new and prospective CrossFitters, emphasizing the importance of simply showing up and staying consistent.

Key Moments:
01:09 - Introduction to Coach Jeff and recent fitness activities
03:36 - Jeff's background: Growing up in Camarillo, high school years, and early sports
06:53 - High school memories and hockey journey
10:01 - Transitioning from hockey to fitness and joining CrossFit
13:43 - Meeting his wife Darlene and their journey into CrossFit together
16:42 - Fitness for health: How Jeff’s approach shifted with fatherhood
22:25 - Reflections on parenting and supporting his sons, Mason and Kaden
26:15 - Working from home and the importance of social connection at the gym
33:04 - Future hopes for his sons and the influence of family and community
36:18 - Final advice: The power of consistently showing up

Connect with Coach Jeff:

• Instagram: @jokawagu
• Email: Available for questions on fitness, coaching, and family life (provided upon request)

Listen in to gain insights from Coach Jeff’s journey, as he talks about the value of persistence, family connections, and being part of a supportive community.

MVMNT4LIFE Podcast Episode: Community Updates and Big News for Oxnard MVMNT

Host: Kolby Krystofik
Guest: Solo episode with Kolby
OG Sweaters: https://om.pushpress.com/open/preorder/preorder_275d81dcd571b4
OG Shirts: https://om.pushpress.com/open/preorder/preorder_5972b70573166e

Episode Summary:

In this solo episode of the MVMNT4LIFE podcast, Kolby Krystofik shares exciting news and valuable resources with listeners, especially members of Oxnard|MVMNT. Kolby talks about his recent adventures in CrossFit training, pickleball, and rock climbing with his family. He also dives into the wealth of resources available on Oxnard Movement's members-only page, from fitness and nutrition guides to exclusive discounts with local businesses and brands.

The highlight of this episode is Kolby’s announcement of Oxnard|MVMNT's acquisition of CrossFit Ventura, marking a big step forward in growing their fitness community. Kolby shares his vision for fostering a strong, collaborative community across both locations, preserving and enriching each gym’s unique culture. This expansion aims to offer members broader access to resources, events, and connections. Kolby wraps up by inviting listeners to stay tuned for more updates and to support the gym with a limited-edition “OG” CrossFit Oxnard shirt sale.

Key Moments:
00:59 - Intro and recent activities: CrossFit training, pickleball, and rock climbing
03:28 - Overview of the Oxnard Movement members-only page and exclusive discounts
05:45 - Discount highlights: RX Smart Gear, Forever Balanced Body, MoveRX, Skull and Bones Society, Be Weiss Coaching
10:32 - More member discounts: First Form, PostNet, Cecily Breeding Creative
18:18 - Free downloads on the members page: Time Management and Ultimate Protein Guide
28:03 - Big announcement: Oxnard|MVMNT’s acquisition of CrossFit Ventura
32:31 - Kolby’s vision for the expanded community and upcoming OG shirt sale
34:46 - Closing remarks and a preview of upcoming staff interviews

Connect with Oxnard|MVMNT:

• Website: Oxnard MVMNT
• Email: kolby@oxnardmvmnt.com

Whether you're a member or just discovering Oxnard|MVMNT, tune in to hear Kolby’s plans for a united and thriving fitness community.

MVMNT4LIFE Podcast Episode: Kolby’s Story

Host: Kolby Krystofik

Episode Summary:

In this episode of the MVMNT4LIFE podcast, Kolby Krystofik, owner of Oxnard|MVMNT, takes us on a deep dive into his journey—from his childhood and athletic background to his career and personal evolution in fitness. He shares how his passion for health and performance has shaped him into the leader he is today, dedicated to fostering community and promoting lifelong fitness.

Kolby discusses his experiences in high school and college athletics, how his academic focus shifted from physics to sports medicine, and the life lessons he learned along the way. Listeners get a behind-the-scenes look at Kolby’s transition to gym ownership, his personal challenges, and his vision for Oxnard|MVMNT as a place where members find joy and growth through meaningful fitness.

Key Moments:
00:35 - Intro: Kolby’s recent Trail Ragnar race with Oxnard MVMNT members
02:00 - Childhood in Gilbert, Arizona, and his love for sports and school
05:30 - High school swimming, water polo, and graduating early
09:40 - College recruiting trips and attending Pepperdine University
16:30 - Choosing sports medicine as a major after a discouraging encounter
24:10 - Discovering CrossFit, learning to coach, and early career
29:00 - Pursuing firefighting while working in gyms and lifeguarding
33:00 - Transition to full-time coach, purchasing the gym, and personal life changes
35:50 - The mission of Oxnard|MVMNT and creating a supportive fitness community
38:00 - Kolby invites listeners to reach out to connect and learn more

Connect with Kolby:

• Email: kolby@oxnardmvmnt.com
• Phone: 805-826-1470

If you’d like to chat about Kolby’s journey, the mission of Oxnard|MVMNT, or if you’re curious about CrossFit, Kolby would love to hear from you. Whether you’re looking for community, motivation, or a new fitness challenge, this episode sheds light on the vision and values that drive Oxnard|MVMNT forward.