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Ballistic Performance Radio is your one-stop shop for all things health and fitness. We discuss topics like self-awareness, mindset, nutrition, wellness, and training. Our goal is simple: educate, inspire, entertain, and demystify. There is a lot of noise in the world of health and fitness, and we are hear to provide real, reliable, and practical answers and recommendations.
 
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On this episode, Ash and I sit down to discuss the most common mistakes associated with calorie deficits (i.e. diets). Just because you want to lose weight or change your body composition doesn't mean that you should move into a deficit. Questions to ask yourself include: Do you have a lot going on in your life right now? Do you feel stressed, anxi…
 
Welcome back, BP Nation! On this episode, Ash and I sit down to discuss our relationship. Oh shit! Sounds serious, right? Don't worry, this isn't going to turn into a couple's therapy session or anything like that. We simply wanted to share our experiences and the lessons we've learned along the way. Although we work, live, and train together, you …
 
On this episode of BPR, Ash and I sit down to share some incredibly EXCITING news with ya'll! Over the past week, we've received tons of DMs and texts surrounding the announcement. Some of ya'll thought we were having a baby, some thought we were moving, and others thought it was merely a new program. In reality, the news is more awesome than all o…
 
On this episode of BPR, Ash and I sit down to discuss the Crossfit Open. Many of you listening to this podcast either come from the CrossFit realm or you have friends, family, co-workers, etc. that will not STFU about CrossFit. Considering we're in the midst of the 2021 CrossFit Games Open, we thought this was the perfect opportunity to chat about …
 
On this episode of BPR, I sit down with Denise Thomas. I met Denise back in 2013 while interning at Reebok CrossFit ONE in Canton, MA. She has been an incredible mentor and inspiration throughout my career and I'm incredibly excited to share the conversation with ya'll. Denise has been in the fitness industry for over 20 years, and has coached in a…
 
On this episode, Ash and I sit down to expand upon a topic we covered in a recent Instagram post, training shoes. We answer all of your burning questions: Do you even need CrossFit/Functional training shoes? Should you buy Metcons or Nanos? Do you need CrossFit shoes and running shoes? Are Olympic weightlifting shoes worth the investment? Etc. As a…
 
Welcome back to BPR! On this episode, Ash and I sit down to discuss how long it takes to see results. It’s a question that everyone wants to know when entering into any type of health, fitness, or nutrition program. We live in a world that is addicted to instant gratification and lofty expectations. Therefore, it's essential that we engage in these…
 
Episode 67 is the first installment of our new series: Ballistic Biographies. The purpose of this series is to highlight and showcase our members' experiences: the highs and lows, setbacks, detours, failures, and success. On this episode, Ash is taking over! That's right, Ash is running the show and she's sitting down with our good friend, Danielle…
 
On this episode, Ash and I sit down to discuss the "Pillars of Health" and the habits/behaviors that not only reinforce those pillars, but ultimately lead to greater quality of life. Now, as a disclaimer, we did not coin the phrase, "Pillars of Health," and we are by no means the first to discuss this topic, but it's so incredibly important and qui…
 
On this episode, Ash and I sit down to reflect on my journey as an athlete, coach, and individual over the past 12-13 years. In that time, my mindset has evolved, my perspective and why for training have completely transformed, and honestly, my entire identity has changed. We thought it would be interesting to chat about that entire experience, as …
 
On this episode, Ash and I sit down to discuss why you need to stop chasing the trends. What do we mean? Well, there's an entire laundry list of trends in the fitness and nutrition space that are restrictive, ineffective, and downright ridiculous for the majority of the population: Juice cleanses and detoxes Fad diets (e.g. keto, intermittent fasti…
 
On this episode, Ash and I sit down to discuss why motivation is overrated, as well as outline the factors that actually move the needle in regards to fitness, nutrition, and health. Motivation is great, but it's fleeting. Motivation is dependent upon emotions, circumstances, and progress. Motivation is NOT what drives us to act. Rather, it's the p…
 
On this episode, Ash and I sit down to reflect on the process of building our home gym, but more importantly, how to build your home gym without breaking the bank! Our gym (i.e. Ballistic HQ) wasn't build in a day. In fact, it took us nearly 10 months to fully outfit the garage with everything we need to follow the Ballistic Performance programs. N…
 
On this episode, Ash and I sit down to discuss the post-COVID fitness landscape: Will virtual/online programs and services become the predominant offering? Will people want to return to in-person training? Will people place greater value on coaching? Will big box gyms (i.e. LA Fitness, Planet Fitness, Gold's Gym, etc.) have a place in the future of…
 
On this episode, Ash and I sit down to discuss the basics of gut health, why it matters, and lifestyle modifications that will move you in the right direction as it relates to your microbiome and the associated factors. Gut health is a hot topic in the health and fitness industry, and although additional research is needed to solidify many of the c…
 
On this episode, Ash and I sit down to discuss why it's a mistake to 'cancel' the year the woke you (i.e. 2020). This was an unprecedented year. No one could have predicted the duration and ramifications of the pandemic, and for the majority of the population, 2020 was a wake-up call. Now, to be clear, we are not attempting to downplay the severity…
 
We have a SPECIAL episode for ya'll today! This is a dual-release on both Strong and Unfiltered and Ballistic Performance Radio! On this episode, Ash sits down with Danielle Kepics, founder of Strong and Unfiltered, board certified physician assistant, and badass dog mom, to discuss the sustainability of health. Ash and Danielle cover a broad range…
 
On this episode, Ash and I sit down to discuss the importance of relationships. We talk about the difference between having people in your corner vs your circle, why relationships are essential to achieving your goals, being motivated in your pursuits, and how deep, meaningful relationships can transform your life. We hope that you enjoy the episod…
 
On this episode, Ash and I sit down to discuss how you can better manage your nutrition, fitness, and health across all seasons of life. What do we mean by 'seasons of life'? It's simple: what does your day-to-day look like? Are you incredibly busy? Is your schedule insane? Is your to-do list out of control? Or, are you in a not so busy season? Do …
 
On this episode, Ash and I sit down to reflect on our 10-week calorie deficit leading into the first ever Ballistic Performance photo shoot. Now, to be clear, a more accurate title for this episode would be "Ashley's 10-week Deficit," as she was significantly more determined, dedicated, diligent throughout the process, but I do my best to provide s…
 
On this episode, Ash and I sit down to outline how we approach the holidays. Typically, in a non-COVID world, this time of year is filled with family gatherings, hearty meals, and savory treats. Whether it's Friendsgivings, family traditions, Christmas cookies, or office parties, there always seems to be overwhelming amounts of temptation. How do y…
 
We are incredibly excited to welcome Joelle Cavagnaro (aka Joelle Samantha) to Ballistic Performance Radio. Joelle is the Founder and Head Coach of Level Ten Coaching. She is an online coach and educator who specializes in women’s health, nutrition, and physique development. She has her Master's degree in exercise physiology and previously taught h…
 
On this episode, Ash and I reflect on the past year of Ballistic Performance Radio. This is NOT a recap on the last 51 episodes, rather it's an outline of the lessons we've learned along the way, and more importantly, it's how those lessons translate to the pursuit of your own goals. Full transparency, this is the first episode EVER that Ash and I …
 
On this episode, Ash and I sit down to discuss ALL of the Ballistic Performance programs. We haven't discussed our programs since the very first episode of Ballistic Performance Radio back in November 2019. Since that time, A LOT has changed. In fact, we've released four new programs: Custom, Nutrition + Custom, Nutrition + Fitness, and Ready-to-Go…
 
On this episode, Ash and I take a deep dive into the topic of sleep. We cover the science of sleep (don't worry, we don't geek out too much), the value of sleep, and answer the following questions: Why do we need sleep? How much sleep do we need? How do we improve our sleep? The goal of this episode is simple: provide you the knowledge and tools yo…
 
On this episode, Ash and I sit down to discuss energy systems, interval training, and the MOVE program. Energy systems aren't addressed very often on Instagram, TikTok, or Facebook, and it's likely because it's really hard to make sexy, entertaining, and engaging content around the topic. Yet, baseline knowledge regarding energy systems, interval t…
 
On this episode, Ashley and I take a deep dive into the world of supplements. We discuss the industry at large, regulations and oversight, quality/purity standards, and the supplements that we take on a daily basis. Now, to be clear, we ALWAYS recommend whole foods over supplements. Supplements are not intended to be replacements. Rather, supplemen…
 
On this episode, Ash and I sit down to discuss all of the things that we used to believe in regards to fitness and nutrition. As we've matured and progressed through our fitness, nutrition, and coaching journeys, our knowledge has increased, our beliefs have evolved, and the evidence has changed. Therefore, we no longer believe in everything that w…
 
On this episode, Ash and I sit down to follow-up on a blog post that we published last week. The post was titled, "You Don't Need Goals," and yes, it was supposed to be a clickbaity title. Unfortunately, if you only read the title or skimmed the caption on Instagram, you likely missed the entire point, and a result, disagreed or disregarded the pos…
 
Welcome back, everyone! On this episode, Ash and I sit down to discuss all the dumb shit that we (i.e. everyone) do in fitness, nutrition, and life. What do we mean by "dumb shit"? You know exactly what we mean. In fact, as you're reading this, something probably popped into your head. It the thing(s) that your too embarrassed to admit that you've …
 
Hello Everyone and welcome back to Ballistic Performance Radio! We have a special episode for ya'll today! For the first time, Ash and I will both be joining us guest, Danielle Kepics, on the show. Danielle is a Board-Certified Physician Assistant and one of our great friends. In fact, she has become our "donkey" as it relates to testing new sessio…
 
Hello Everyone! Welcome back to Ballistic Performance Radio! On this episode, Ash and I sit down to discuss training through soreness. This topic was sent to us by one of our BP family members; special shoutout to Jamie! In order to help you visualize and better understand this topic, we've broken the conversation into several pieces: Soreness vs. …
 
Before we dive into the episode, if ya'll aren't following us on TikTok, Instagram, and Facebook, what the hell are you doing?! We've published HUNDREDS, if not THOUSANDS of educational videos on TikTok (sorry, no WAP dances for us), our Instagram is a goldmine of information regarding nutrition, fitness, and mindset, and our Facebook page is where…
 
Hello Everyone! On this episode, Ash and I sit down to discuss out recent trek through the Grand Tetons, Yellowstone, and Glacier National Park! Obviously it was an incredible trip and we highly recommend that you get out there and experience it for yourself. However, that is no the point of the episode. Rather, we wanted to talk about our nutritio…
 
Ash is Back! On this episode, Ash and I sit down to discuss the "If it fits your macros" method. This is a mantra that dates back years, if not decades, and essentially, it all boils down to the topic of food quality: Do you need to eat copious amounts of real, nutrient-dense foods to obtain the appropriate amounts of protein, carbohydrates, fats, …
 
On this episode, Ash and I sit down to discuss the difference between 'training' and 'working out' - yes, there is a difference, at least in our opinion. We provide our definitions for both terms, take a dip in the shallow end of program design, and briefly outline what you need to do in order to find the training program that's right for YOU! We h…
 
Part 2 of the conversation between Derrick and John in regards to the chaos in CrossFit, the current state of the brand, what needs to happen in order to restore its prestige, and the future of the fitness industry. As a reminder, the purpose of the episode is three-fold: 1) Review the events that were the catalyst to 1200+ gyms deaffiliating, majo…
 
On this episode, we welcome back John Main. John is our first repeat guest, and if you missed his original appearance, scroll scroll back and check out Episode 13 ("CrossFit Programming: Why More is NOT Better). Today, Derrick and John sit down to discuss the chaos of CrossFit, the current state of the brand, and the future of the fitness industry.…
 
On this episode, Derrick sits down with long-time friend, incredibly successful coach, and all-around amazing human being, Meagan Burns. Meagan is the Virtual Program Manager for The Phoenix, a non-profit organization that provides free fitness programming for individuals whom are in recovery from substance use disorder and are maintaining at least…
 
On this episode, Derrick sits down with our Boris Kezic, founder of Metcon Creative. Boris is someone that we consider to be our 'Brand Mentor,' and his company, Metcon Creative, specializes in brand strategy, brand identity, and website design for the health and fitness industry. The purpose of this conversation was three-fold: 1) Share the Metcon…
 
On this episode, Ashley and I sit down to discuss her fitness and nutrition journey. We cover everything from athletics, first fitness experiences, and training at 3:00am, to what she wishes that she would have known 10+ years ago. Our biggest takeaways for ya'll are as follows: Fitness and nutrition are truly life-long journeys filled with setback…
 
On this episode, Ashley and I sit down to discuss my fitness and nutrition journey. We cover everything from athletics as a kid, my first fitness experiences in high school, competing in bodybuilding, discovering CrossFit, learning to weigh and measure food, and what I wish I would have known 10+ years ago. Our biggest takeaways for ya'll are as fo…
 
On this episode, Ash and I sit down to discuss our go-to orders at restaurants both when we're being conscious of quality/quantity of food and when we're straight-up indulging! The purpose of the episode is simple: pull back the curtain and show ya'll that we truly live the lifestyle that we preach to our clients (sustainability, consistency, and b…
 
On this episode, we dive into our nutrition. We pull back the curtains and reveal to ya'll exactly where we shop, what we eat, how we cook, and what we do to switch things up when we begin to feel burnout. The goal of this episode was simple: show everyone that we practice what we preach. We talk the talk and walk the walk. We practice consistency,…
 
On this episode, Ash and I sit down to discuss Reverse Dieting. Now, you may be asking, "What is Reverse Dieting?", and that is a valid question considering the fact that it sounds counterintuitive. Reverse Dieting is a relatively new concept as it relates to nutrition, body composition, and overall health, and it is simply the process of slowly in…
 
On this episode, Ashley and I sit down to discuss why you rarely see us posting half naked pictures of ourselves training, flexing/posing, or any form of photography that promotes our physique. We believe this is an extremely important message, and we hope that you enjoy the episode!โดย Ballistic Performance
 
On this episode, Ash and I sit down to catch ya'll up on what has been happening the last 3-4 weeks as it relates to our personal lives, the wedding, and the brand, and more importantly, we discuss the rules/recommendations for returning to the gym. Yes, we know! We can't believe it either! Quarantine is finally coming to an end and gyms are openin…
 
On this episode of Ballistic Performance Radio, Derrick sits down with Marcus Filly. Marcus is first and foremost a husband and father, but he is also the founder of Functional Bodybuilding, Revival Strength, and Revive Rx, and a six-time individual CrossFit Games Veteran. Marcus and Derrick take a deep dive into his athletic background, fitness ex…
 
This week, Derrick sits down with eight-time CrossFit Games Veteran, Spencer Hendel. Not only is Spencer a phenomenal CrossFit athlete, but he is also a husband (and soon to be father), long-time member of the CrossFit Level 1 and Level 2 Seminar Staff, part-owner of the HAM Plan, and Head Coach at Crossfit ONE Nation in Waltham, Massachusetts. In …
 
Yep, she's back! After eight long weeks, Ash is back on the show! This week, Ashley and I sit down to discuss life at home during these strange and uncertain times. We discuss a broad spectrum of topics including: morning/evening routines, working from home, training, and nutrition. Overall, this episode is essentially a reflection of the past eigh…
 
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