Episode Overview:
In this special episode, Kolby interviews Coach Isabel to explore her journey from growing up in Oxnard, California, to becoming a long-time CrossFit athlete and coach, as well as a successful cosmetologist. Isabel reflects on her early life, career shifts, and what brought her to the world of CrossFit. They also discuss the unique challenges she's experienced, including her recent journey through menopause. This episode is part of a series where listeners get to know the staff at Oxnard|MVMNT on a personal level.

Key Topics Covered:

1. Isabel's Early Life and High School Days
   • Isabel reminisces about her high school experience, including her favorite subject, biology, and her dislike for math and history.
   • She shares memories of ditching class and nearly not graduating due to poor attendance, showing a different side of her fun, rebellious teenage years.
2. The Path to Cosmetology
   • After working at fast-food chains like Taco Bell and McDonald’s, Isabel found her true calling in cosmetology, a passion she had since high school.
   • She describes her beauty school journey, the sacrifices she made to attend, and her first steps in the industry, from early mistakes to building a loyal clientele.
3. Cosmetology as a Business
   • Isabel discusses the realities of being a small business owner, from the challenges of relying on walk-ins to the fulfillment of developing long-lasting relationships with clients.
   • Her 20+ years in the industry have allowed her to witness clients grow, and she reflects on the bittersweet moments, like losing long-time clients.
4. Transitioning to CrossFit
   • Introduced to CrossFit by a coworker in 2013, Isabel shares her initial experiences with strength training and the competitive edge she brought from her time at 24-Hour Fitness.
   • She talks about how the culture and equipment at CrossFit Oxnard have evolved since she started, highlighting the supportive environment now present at Oxnard|MVMNT.
5. Becoming a CrossFit Coach
   • As a coach, Isabel draws from her own early CrossFit experiences to guide others. She emphasizes the importance of scaling movements and learning proper techniques—lessons she wished she had known when she first started.
   • Isabel is also deeply invested in continuing education, constantly pursuing new certifications and learning opportunities to become a better coach.
6. Navigating Menopause
   • Isabel opens up about her ongoing experience with menopause, sharing insights on the physical and emotional changes, such as hot flashes, fatigue, and clumsiness.
   • She offers practical advice to other women going through the same journey and encourages them to seek support, whether from doctors or trusted friends.

Takeaways:

1. Perseverance Pays Off: Whether it's starting over in a new career or pushing through a difficult workout, Isabel’s journey is a testament to the power of dedication and resilience.
2. Invest in Yourself: Whether it's continuing education in cosmetology or CrossFit coaching, Isabel shows that you should never stop learning or improving your craft.
3. Support Matters: From navigating the challenges of small business ownership to experiencing the effects of menopause, Isabel emphasizes the importance of a supportive community—both at work and in life.

Call to Action:
If you're interested in getting to know Isabel better, reach out to her via Instagram or email, whether you have questions about cosmetology, CrossFit, or navigating menopause.

Connect with Isabel:

Instagram: @huera101
Email: isabelmvazquez225@gmail.com

Thanks for tuning in! Be sure to subscribe, rate, and share the episode. Catch us next week as we feature another coach from the Oxnard|MVMNT team!

Episode Overview:
In this episode of MVMNT4LIFE, Kolby sits down with Claudia Chaloner, a physical therapist and long-time CrossFit athlete, to discuss her journey from small-town West Virginia to becoming a cash-based PT in San Diego. Claudia shares her unique experiences, including moving to New Zealand, running her own practice, and now transitioning into motherhood while maintaining her fitness. They also dive into the importance of bridging the gap between traditional physical therapy and functional fitness, offering valuable insights into empowering women in the gym, especially those new to strength training.

Key Topics Covered:

1. Claudia's Journey to Physical Therapy
   • Claudia reflects on growing up in West Virginia and her journey through college, meeting her husband, moving to New Zealand, and eventually pursuing a doctorate in physical therapy.
   • She discusses how her early experiences traveling and working as a fitness instructor abroad shaped her passion for movement and health.
2. Launching a Cash-Based Physical Therapy Practice
   • Claudia shares how she transitioned from traditional clinical PT to a cash-based, mobile practice embedded in the CrossFit community in San Diego.
   • She highlights the challenges and rewards of moving from clinic work to establishing her own PT practice in CrossFit gyms.
3. Empowering Women Through Strength Training
   • One of Claudia’s passions is working with women—especially older women—who are new to strength training and helping them break free from traditional fears, such as getting "too bulky."
   • She recounts success stories of helping clients move from injury or immobility to thriving in fitness, including working with adaptive athletes.
4. The Shift to Assisted Living PT and Online Coaching
   • Currently pregnant with her second child, Claudia shares her recent transition into working with older adults in assisted living facilities, a stark contrast from her previous roles.
   • Despite the change in environment, Claudia continues her online PT business and shares the joy of helping people move better even remotely.
5. Training While Pregnant
   • Claudia talks about staying active during her pregnancy and how important it is to listen to your body. She emphasizes the importance of patience and grace in postpartum recovery.
   • Kolby and Claudia also discuss the importance of having a supportive gym community for pregnant women and moms returning to fitness.

Takeaways:

1. Know Your Limits, But Push Your Potential: Claudia's story of transitioning into cash-based PT and empowering women in strength training reminds us that there's always room to grow, even when starting from discomfort or injury.
2. Functional Fitness + Physical Therapy = Success: Integrating physical therapy with functional movement, especially within a CrossFit framework, can bridge the gap between recovery and living a fully active life.
3. Pregnancy Isn’t the End of Fitness: Claudia shows how women can continue working out during pregnancy with proper adjustments, and encourages other moms-to-be to stay active.

Call to Action:
If you have questions about your fitness journey, pregnancy training, or physical therapy, reach out to Claudia Chaloner via her Instagram or email (linked below).

Need Physical Therapy or Fitness Help?
Reach out to Kolby at Oxnard|MVMNT for a free consultation and get started on your fitness journey today. www.orxnardmvmnt.com or follow us on Instagram @oxnardmvmnt and @kolby_krysto or @claudiachaloner

Thanks for tuning in! Don’t forget to subscribe, rate, and share the episode. We'll see you next week with another great conversation!

Host: Kolby Krystofik, Owner of Oxnard|MVMNT
Guest: Dusty Breeding, Founder of Skull and Bones Society
Websites: www.oxnardmvmnt.com | www.skullandbonessociety.co

Episode Overview:
In this episode of MVMNT4LIFE, Kolby sits down with Dusty Breeding, founder of Skull and Bones Society, to dive deep into the world of finances. Dusty shares his journey from being in significant debt to achieving millionaire status, all while emphasizing the parallels between financial and physical health. This episode covers actionable steps you can take to manage your finances, avoid common pitfalls, and build a life aligned with your core values.

Key Topics Covered:

1. The Importance of Financial Health
   • Dusty explains the critical role financial health plays in overall well-being and how it parallels physical fitness.
   • He shares his personal story of paying off nearly $100,000 in debt and building a million-dollar net worth in 15 years.
2. Breaking Down the Debt Myth
   • The difference between “good debt” and “bad debt” is debunked, focusing instead on the inherent risks of all types of debt.
   • Dusty emphasizes caution and responsibility when it comes to managing debt, rather than categorizing it into “good” or “bad.”
3. The Power of Budgeting
   • Dusty introduces the concept of a budget as a “training plan for success,” similar to a workout plan in CrossFit.
   • Kolby and Dusty discuss how the first budget, much like the first workout, can be the hardest—but it's the key to unlocking future financial progress.

Takeaways:

1. Own Your Financial Story: Just like with fitness, taking ownership of your finances starts with an honest assessment of where you are. Dusty’s story highlights the importance of confronting financial challenges head-on.
2. Budget for Success: A budget isn't restrictive—it's the foundation for future financial freedom. The key to building wealth is living below your means, regardless of income level.
3. Action is Key: Whether it’s improving fitness or financial health, the key to success is taking action. Dusty’s actionable steps—knowing your values, planning, and budgeting—are the blueprint for achieving your financial goals.

Call to Action:
Free Budgeting Tool!
As a special gift to all listeners, Dusty is offering a free download of his Monthly Cash Flow Plan, usually priced at $20,
with the promo code MVMNT. You’ll also get a step-by-step video guide narrated by Cecily Breeding. Click here to download.

Want to improve your health and fitness?
Schedule a free consultation with Kolby at Oxnard|MVMNT to start building the life you want through fitness. Learn more here or reach out on Instagram at @oxnardmvmnt or @kolby_krysto.

Podcast Title: High-Protein Snacks and Meals for Better Performance

Host: Kolby Krystofik, Owner of Oxnard|MVMNT

In this episode of the MVMNT4LIFE podcast, Kolby dives into the importance of protein intake for anyone looking to optimize their fitness, whether it’s building muscle, losing fat, or improving performance in the gym. After recapping a week full of pickleball, CrossFit, and a night run, Kolby shares insights into how to boost protein intake with simple meals, snacks, and “hacks” designed to keep you moving and performing at your best.

Why Focus on Protein?
Kolby emphasizes that when it comes to achieving results—whether it’s muscle gain or fat loss—one of the biggest factors is often diet, specifically the lack of protein. Many people aren’t eating enough protein to support their training or fitness goals. Rather than focusing on what to remove from your diet, Kolby suggests adding more protein as a way to crowd out less beneficial foods.

Protein Snack Ideas (Less Than 30g Protein Per Serving):

Kolby kicks things off with a list of easy-to-prepare protein snacks with less than 30 grams of protein per serving. These are great for anyone needing an extra boost throughout the day. Here are a few examples:

• Scrambled Eggs with Spinach and Turkey: A breakfast option with 22g of protein and high in healthy fats.
• Greek Yogurt with Berries and Chia Seeds: This snack offers 20g of protein and is lower in fat.
• Protein Smoothie: A quick and easy 30g protein hit, combining protein powder, almond milk, banana, and spinach.

Higher Protein Meal Ideas (30g-50g Protein Per Serving):

Kolby then ups the ante with meals that contain 30-50 grams of protein per serving—perfect for larger meals or anyone needing more fuel to sustain their workouts. Some examples include:

• Grilled Salmon with Quinoa and Veggies: A nutrient-dense meal packing 42g of protein.
• Turkey Burger with Cottage Cheese: A 40g protein meal that's surprisingly easy to prepare and perfect for a post-workout refuel.
• Egg White Omelette with Turkey and Spinach: A lighter, high-protein breakfast option with 35g of protein.

Protein Hacks for 50g+ Protein:

For those who need an even bigger protein boost, Kolby shares his favorite “protein hacks” that offer 50 grams or more in a single sitting. These are ideal for those who are short on their daily protein intake or need something quick and efficient:

• Double Protein Shake: Two scoops of whey protein blended with almond milk, spinach, and ice for a whopping 50g of protein.
• Cottage Cheese with Turkey Slices: Surprisingly, this combination packs a punch with 52g of protein and can be a quick snack option.
• Tuna Salad with Greek Yogurt: By doubling up on the tuna and mixing with Greek yogurt, this provides a high-protein meal with 50g of protein and minimal carbs and fats.

Takeaway Message:

Kolby wraps up by stressing the value of adding more protein into your diet, especially for anyone serious about improving their fitness and body composition. By making small changes—like swapping snacks for high-protein options or using protein “hacks”—you can crowd out less nutritious foods without feeling deprived.

If you try adding just 50 grams more protein a day, you’re likely to see improvements in muscle gain, fat loss, and overall performance in the gym. Plus, with options that fit a variety of tastes and dietary preferences, it's easier than ever to hit your protein goals.

Kolby concludes by mentioning that all the protein-packed meal ideas will be made available in the show notes, and a PDF version will be accessible to members soon. Stay tuned for more great content on nutrition, fitness, and wellness, and don’t forget to share how you’re staying active!

Introduction (00:42):
Kolby Krystofik kicks off the episode by introducing the podcast and sharing his personal activities from the past week. He reflects on his CrossFit workouts, pickleball, and sailing, which all play into his goal of staying active. The episode is recorded on September 11th and inspired by the closing of his 22-week sailing season, as well as his newfound interest in the 2024 America's Cup.

Sailing Season Reflection (03:10):
Kolby reflects on his sailing journey, sharing that he has been living on sailboats since 2019 in Ventura Harbor. He first owned a Catalina 30 and learned the ropes of racing, crewing for others in Marina Del Rey. After learning under an experienced captain, he bought his own boat and participated in the Wet Wednesday racing series at the Ventura Yacht Club. He discusses the challenges of balancing living on a sailboat while racing, leading him to sail conservatively at first.

Upgrading to a Larger Boat (05:33):
In 2021, Kolby upgraded to a Catalina 400, a 40-foot sailboat with unique features like a freestanding mast. He describes his crew’s roles during the Wet Wednesday races, which involve various positions like helmsman, bowman, and trimmers. Kolby explains how each person on the boat contributes to the racing process and how it’s been an exciting year with increased competition.

Racing Experience and Strategy (11:37):
Kolby shares some highlights from the 2023 Wet Wednesday races, explaining the racing strategy and the importance of the boat’s handicap. He describes the excitement of competing against more boats, as well as the challenges of balancing speed, avoiding collisions, and navigating the racing rules.

America's Cup 2024 Overview (15:22):
Kolby transitions to discussing the 37th America's Cup, set to take place in Barcelona, Spain, from October 12th to the 21st. He gives a breakdown of the competing teams, including Emirates Team New Zealand, Enyos Britannia, and Luna Rosa from Italy. Kolby explains the history and significance of the America’s Cup, sharing interesting details about each team.

America's Cup Boats (AC75s) (19:56):
Kolby delves into the technical aspects of the America's Cup boats, the AC75s. These high-performance foiling monohulls can reach speeds up to four times the wind speed using hydrofoils that lift the boats out of the water, drastically reducing drag. He explains the technology and design of these boats, from their twin-skin sails to hydraulic systems that manage balance and lift. Kolby compares the speeds of America's Cup boats to traditional monohulls, emphasizing the thrill and speed of the races.

Roles on America's Cup Boats (24:36):
Kolby explains the roles of the crew on America’s Cup boats, from the helmsman and tactician to foil trimmers and grinders. He shares how advancements in technology, such as the use of cycles to trim sails, have transformed how these boats are operated and how every role is crucial to the performance of the boat.

Encouragement to Watch America's Cup (28:50):
Kolby wraps up the episode by encouraging listeners to check out the America's Cup races on YouTube and to get involved with sailing if it’s something they are passionate about. He invites listeners to potentially join his crew next year or participate in local sailing events.

Closing Thoughts (31:18):
Kolby signs off by reminding listeners to stay active, whether through sailing or other physical activities, and to reach out with any sailing stories. He invites everyone to rate and subscribe to the podcast and to get in touch with him if they have any sailing-related questions or interests.

Major Topics Discussed:

1. Introduction and Weekly Activity Recap
2. Bring a Friend Day Recap
3. The Importance of Events in Fitness and Community Building
4. Different Types of Events: Competitions, Social Gatherings, and Adventures
5. The Value of Events: Opportunity, Motivation, and Social Connection
6. How Oxnard|MVMNT Incorporates Events to Keep Members Moving
7. Encouragement to Participate in Events for Fitness and Socialization

Chapters and Timeline:

00:00 - 02:42: Introduction and Weekly Activity Recap
Kolby Krystofik kicks off the episode by sharing his week of movement, which included CrossFit, pickleball, and sailing, and reflects on how staying active keeps him energized. He encourages listeners to share how they’ve stayed active.

02:43 - 06:15: Bring a Friend Day Recap
Kolby reflects on the recent “Bring a Friend Day” at Oxnard|MVMNT, where the gym had record participation with more friends than members attending. He emphasizes how this event not only supports fitness but also strengthens community bonds.

06:16 - 09:44: The Importance of Events in Fitness
Kolby discusses how events create opportunities and motivation for staying active. He highlights how people are more likely to engage in physical activity when they are part of social events and how events serve as platforms to build community and foster shared interests.

09:45 - 12:01: Different Types of Events
Kolby breaks down events into three categories: competitions (like 5Ks or Spartan races), social gatherings (e.g., group activities like camping trips), and adventures (e.g., backpacking or Ragnar races). He explains how each type of event can contribute to physical activity, socialization, and a sense of accomplishment.

12:02 - 14:10: Why Events Keep You Moving
Kolby explains that events create both an opportunity and an excuse to stay active. Whether it’s a small gathering or a large competition, events bring people together with a shared sense of purpose, leading to long-term fitness and community benefits.

14:11 - 18:37: The Three Key Elements of an Event
Kolby identifies the three main components that define an event: frequency (it’s not part of a daily routine), registration (there’s a barrier to entry like sign-ups), and reflection (there’s follow-up after the event, either with photos or emails). He elaborates on how these elements drive motivation and build lasting connections within the community.

18:38 - End: Encouragement to Participate
Kolby urges listeners to find and participate in events that align with their interests, emphasizing how attending events can keep you moving and connected with like-minded people. He also refers to past podcast episodes about community and encourages listeners to explore how these can impact fitness and well-being.

This episode of the MVMNT4LIFE podcast discusses how events—whether competitions, social gatherings, or adventures—play a crucial role in keeping people motivated, active, and connected. Kolby shares insights on how events provide a sense of accomplishment, social bonding, and long-term benefits for health and well-being. At Oxnard|MVMNT, events are an essential part of building a strong community and keeping members engaged throughout the year.

In this episode of MVMNT4LIFE, host Kolby Krystofik delves into the science behind recovery, exploring how we can optimize our rest days to improve overall fitness and health. Kolby begins by discussing his own recent physical activities, including CrossFit workouts and a sailing trip to the Channel Islands, emphasizing the importance of staying active.

The main focus of the episode is on recovery and how it fits within the framework of General Adaptation Syndrome (GAS). Kolby explains GAS as a three-phase response to stress—Alarm, Resistance, and Exhaustion—and how it applies to physical training. He describes how the body undergoes a process of compensation and supercompensation after being stressed by exercise, leading to improved performance and strength.

Kolby also covers the critical role of sleep in recovery, detailing how different stages of sleep—light sleep, deep sleep, and REM sleep—affect the body’s ability to recover both physically and cognitively. He discusses hormonal changes during sleep, such as the decrease in cortisol and the increase in growth hormone, which are vital for effective recovery.

The episode wraps up with a comparison of active versus passive recovery, explaining how active recovery through low-intensity movement can enhance blood flow and aid in muscle repair, while passive recovery, like complete rest or sleep, is essential for overall recovery.

Kolby concludes by emphasizing the ultimate goal of exercise and recovery: to increase and maintain bone density, muscle mass, and cognitive function for as long as possible. He encourages listeners to share the episode with friends and reach out with any questions about recovery or the concepts discussed.

Call to Action:
If you found this episode helpful, please share it with a friend. If you have any questions, feel free to leave a comment on our YouTube page or email Kolby directly at kolby@oxnardmvmnt.com. Stay moving, stay happy!

Introduction (00:38 - 03:04)

• I reintroduced myself as Kolby Krystofik, owner of Oxnard|MVMNT, the only CrossFit gym in Oxnard, California.
• Explained that this podcast focuses on keeping us moving throughout our lives, with an emphasis on health, happiness, and fulfillment.
• Mentioned last week’s episode on the role of community in our lives and introduced today’s topic: relationships with friends and family.

Chapter 1: Weekly Recap (03:04 - 05:17)

• Shared my experience at the Venice Painkiller CrossFit competition, highlighting both the fun and the challenges.
• Talked about burning my hands during a handstand walk and getting back into CrossFit training.
• Mentioned a personal change—shaving my mustache as lifeguard season comes to an end.

Chapter 2: Introduction to Relationship Building (05:17 - 07:47)

• Transitioned into the main discussion on how to have thriving relationships with friends and family.
• Highlighted the seven key elements: trust, respect, communication, support, compromise, independence, and conflict resolution.
• Set the stage for a deeper exploration of each element to help you build and maintain strong relationships.

Chapter 3: Trust as the Foundation (07:47 - 11:46)

• Discussed trust as the foundation of any relationship, whether it’s a friendship or a romantic connection.
• Shared personal stories to illustrate how trust is often built through shared values or common experiences.
• Emphasized that trust is the starting point for forming lasting relationships.

Chapter 4: Respect in Relationships (11:46 - 15:49)

• Talked about respect and how it often complements trust in relationships.
• Explained how respect can stem from accomplishments, leadership, or social hierarchy.
• Shared an example from my college days, showing how respect can initiate and sustain relationships.

Chapter 5: The Role of Communication (15:49 - 19:42)

• Highlighted communication as the glue that holds a relationship together once trust and respect are established.
• Emphasized the importance of open, honest communication, especially during tough times.
• Stressed the value of effective listening—not just hearing but truly understanding the other person.

Chapter 6: Providing Support (19:42 - 22:25)

• Discussed the importance of being supportive in both emotional and practical ways.
• Shared stories from my childhood where my parents supported my sports endeavors.
• Offered tips on being a better support system, such as writing down important details to remember and follow up on.

Chapter 7: Compromise in Relationships (22:25 - 26:52)

• Explained that compromise is crucial in any close relationship, whether it’s with family, friends, or a significant other.
• Discussed how finding a middle ground helps relationships grow and how it’s often necessary for harmony.
• Shared thoughts on how compromise doesn’t mean losing, but rather finding a win-win solution for everyone involved.

Chapter 8: Maintaining Independence (26:52 - 29:21)

• Emphasized the importance of maintaining your own identity within relationships.
• Discussed the dangers of becoming too dependent on someone else and how it can strain a relationship.
• Highlighted the need to balance personal independence with staying connected to others.

Chapter 9: Conflict Resolution (29:21 - 31:37)

• Talked about the inevitability of conflict in any long-term relationship and the importance of resolving it healthily.
• Emphasized the importance of not taking things personally and practicing forgiveness.
• Admitted that while it’s not always easy, conflict resolution is something I constantly work on in my relationships.

Conclusion and Call to Action (31:37 - End)

• Recapped the seven key elements of thriving relationships: trust, respect, communication, support, compromise, independence, and conflict resolution.
• Encouraged you to reflect on your own relationships and identify areas for improvement.
• Challenged you to pick one area to focus on and make a real effort to strengthen it in a specific relationship.
• Left you with a quote from a friend: “Quality time comes in the midst of quantity time.”
• Urged you to rate, subscribe, and share the podcast, and teased that there’s more to come next week.