On this episode of the Get Better Project I have the privilege of speaking to one of the best (and nicest) people in the sport of CrossFit, Scott Panchik!
Resources and links mentioned in this podcast
If you’re not taking care of your health and your overall wellness through some type of training program, then you are going to run into being sick or dead.
Questions for Scott Panchik:
What’s your story – where did you grow up – did you play sports – etc.
– How did you get into CrossFit/lifting/fitness?
– How long have you been doing CrossFit/fitness, and have you been competitive about it the whole time?
– What are your current fitness goals?
– How many hours a day do you spend training?
– How much of this is accessory work, vs metcons, vs strength?
– What is your favorite recovery method (or methods) that you think gives you the most benefit?
– How would you explain your diet habits?
– How often do you “cheat” on your diet?
– Do you take any supplements?
– What experiments have you tried in the past (diet, training modalities, recovery, etc) that did or didn’t work for you?
– What aspects of being a high level athlete are the most difficult for you?
– What aspects are the most fun?
– Have you ever been injured?
– Do you ever feel like giving up? And if so, what keeps you going when you feel like quitting?
– What do you do in life outside the gym (work, family, business, etc.)?
– When someone asks you about advice on getting to the Games, what do you tell them?
– Is there anything that you think is important for listeners to know that we didn’t already talk about?
– How can people find and follow you? Self promotion!
You just need to be someone who is motivated to be a better version of themselves
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If you would like to read instead of listen… here’s the transcript (Coming soon)
Intro Speaker: 00:00:03 Welcome to the Get Better Project where your host Joe Bauer interviews the world’s top fitness, endurance, and strength athletes to figure out what has propelled them to the top of their game. Be Great! Listen, learn, and start getting better today. Here we go!
Joe Bauer: 00:00:28 Welcome to the Get Better Project where I’m excited to have seven times CrossFit games athlete, Scott Panchik. Scott, how are you doing today man?
Scott Panchik: 00:00:37 I’m doing well. How are you?
Joe Bauer: 00:00:39 I am awesome and thank you so much for being on the podcast. It’s just great getting to talk with people like you. So I’m really excited to dig into who you are.
Scott Panchik: 00:00:50 Yeah. I’m excited to be here and share a little little bit of me.
Joe Bauer: 00:00:53 Yeah, totally man. Um, so just to get started, I love to dig into people’s history and kind of figure out what makes them who they are because I think that we hear a lot about what people are doing now, but there’s things that are in our past, you know, whether it was the sports that you played or like your family or whatnot that really made you the person that you are and gave you the habits that you have today and whatnot. So I’d love to hear like where you grew up, how you grew up, what kind of sports you played, if you had any kind of influence in your life that you think made you the person that you are.
Scott Panchik: 00:01:25 Yeah. So, um, my dad actually got me into sports at a young age and my mom both and I played ice hockey was the first sport I was introduced to and he had me skating on ice probably soon as I could walk, as soon as he could get me, get me standing on the ice. I was kind of crawling across. So that was the first sport that I was introduced to and he got me involved in a lot of different sports and I have to credit him and my mom both, um, because they, because of that influence of being in so many different sports, I’ve always had a love for competing and I grew up in a big family. I had four brothers and a sister and I think just having that many siblings, you’re always going to be a little competitive with them naturally. But, uh, I had an older brother, I watched competes and I think when you’re surrounded by that you kind of become the sum of the people that you’re spending the most time with. So I naturally wanted to compete. I naturally wanted to get involved in sports and seeing my family members thrive in those situations I think has kind of molded me into a, an athlete at an early age, which was a lot of fun. And then I’m sorry.
Joe Bauer: 00:02:41 Oh no, go ahead and keep going. Rolling.
Scott Panchik: 00:02:43 Yeah. Uh, so then from there it was really, um, I, I played ice hockey, then I got into a little bit of swimming and I was running five k’s with my dad. This was all probably seven, eight years old. I distinctly remember training for a five k, like my first five k and getting up and running with my brothers and my dad. And uh, I think that work ethic kind of started there where that was the norm. It was if you are going to do something then you need to put everything you have into it. And from there it’s um, you know, we’ll, we’ll take care of itself. So that was always an exciting venture to be able to do those things with my family. And uh, it also led me into other sports. Uh, when I got into high school, I was a wrestler, I ran track and then I played football and I was a running back and receiver and uh, that’s what I went on to play in college, which is where I got introduced to CrossFit my dad and 2008.
Scott Panchik: 00:03:45 It was telling me about these workouts, crazy workouts. He was doing that, uh, he’d go online every morning and read off of CrossFit.com and I’m just like, oh, that sounds really cool. He’s like, you gotta try it. So I come home and he took me through… Fight gone bad was my first workout and it just laid it, laid a beat to beat down on me. And uh, he just knew, like my dad knew that that was something that I was going to be passionate about because it was something that we had done at an early age. And I think that, uh, he just, uh, I dunno, it’s crazy because things I think always happened for a reason and I had blown out my knee that year playing college football and if it wasn’t for that and that moment where he kind of introduced me to that and gave me something else to kind of put my time and effort into. And I use it as a form of rehab so I could come back and play another year. I don’t know if I’d be sitting where I am today. So it’s, it’s kinda crazy how those pieces kind of mold together and uh, you know, make you who you are.
Joe Bauer: 00:04:48 Yeah, absolutely. So you basically were doing some kind of fitness and CrossFit since you were CrossFit esque challenges for, you know, since you were really young, which is very interesting. Do you attribute any of those particular sports that you did to CrossFit or was it that there were all of them kind of had their own space?
Scott Panchik: 00:05:13 Um, I think, I think they’ve all made me a better athlete and I think, you know, if you look at all the aspects of fitness that CrossFit has kind of put together into the test that we see at the CrossFit games. I think a lot of those things that I’ve done at an early age have helped me become successful today, from just instilling great work ethic from a very young age and knowing how to train and work hard and put in long days that, um, that’s something that’s hard to develop later in life. And I think that, uh, attributed a lot of that success to my parents. And uh, uh, my for just pushing me to be better every day and I think that that’s played a big role in me wanting to get up and work hard every day just because it’s, it’s the norm, it’s what I’ve been doing.
Scott Panchik: 00:06:09 And it’s funny because I own CrossFit mentality with my wife and we see a lot of different people coming in the door, but a lot of them are like old athletes and it’s you, you go from having school to playing your sport when you’re in high school or middle school and now I feel like people go to work and then crossroad has kind of like their sport and they’re getting that same comradery and community from that. So I think my days I’ve just always been like that. It’s like go to work and then, you know, go and play your sport and now it’s just my work is a sport and everything after that is coaching the sport. So it’s being surrounded by that every day I think just pushes me and seeing people accomplish their goals along the way has made me a better person too.
Joe Bauer: 00:06:59 Yeah, absolutely. When you were growing up and you had your parents as a role model and you were learning these skills of working hard and such or you know from coaches and your parents, was there anything that stuck out as far as like how you learned to work hard? I mean, you know, I’m a big, big component for like um, communication. So like did they show you how to do it and you just saw them do it? Did they tell you certain things and be like, hey, you know, Scott, you should really be trying harder, harder, harder, or you know what I mean? Like certain coaches have certain ways and certain mentors, certain ways of, of getting me to do things. So it was been. Yeah. Yeah. Anything that stood out?
Scott Panchik: 00:07:41 Um, my, I think the motivating factor for me was I just always wanted to be the best and I wanted to beat my brothers. I wanted to be the best football player in the family. I wanted to be the best wrestler in the family. I wanted to be the fastest swimmer in the, where there was a sprint, a at a family outing… I wanted to be first. I have four brothers and a sister like that. And you come from a big family. It’s just everything is competitive. We can’t even sit down and play board games on holidays because it gets so competitive and no one, no one likes to lose. And I think that, um, that mentality of like not being okay with losing was, uh, something I learned at a early age. I just didn’t like that feeling. But what, you know, at some point you do lose.
Scott Panchik: 00:08:30 You do something like you learn more when you lose and you fail then you do when you succeed. So, uh, I think that learning at an early age that when things didn’t go my way, how would you handle adversity? So yes, I was putting a lot of those uncomfortable situations where you are, you do have to handle adversity and you do have to figure out how to, how to respond from that moment. And I was always that kid that I was always hurt and I, I felt like I was always better at training then I was actually in, in sports alone just because I love, I love the process so much and then get into my sport and I tweaked my ankle or break my hand or something like that. And I always felt like I always missed out on those things. But I love the process of training and don’t get me wrong.
Scott Panchik: 00:09:21 I was very successful in a lot of the sports I played, but I guess I was just never content with the outcome. Like I was never at the very, very top and I wanted to be at the very, very top of something. And I think just pushing for that every, every year, whether it was for wrestling or track or football, it pushed me to be better in all those areas. Um, training, leading up to those moments. And I guess like when, when CrossFit, like when I found CrossFit, I was like, this is, this is my sport. Like this is my thing, this is what I love to do. I loved the training and the process behind everything and it’s pushed me to, um, take myself outside of my comfort zone and to become a better athlete really at the end of the day.
Joe Bauer: 00:10:09 Yeah, absolutely. And you said that your dad introduced you to CrossFit after football. How long ago was that?
Scott Panchik: 00:10:16 So in 2008, um, my dad introduced me to CrossFit. I was still playing college football at the University of Mount Union. Um, I was a college running back and wide receiver and I had actually blew out my knees were my ACL, MCL, meniscus and it was second round playoffs and you know, took a helmet straight to the knee and it was not good, but at that very moment I was like, wow. Like that’s it. Like I’m, I don’t think there’s, I don’t think you’re coming back from something like that. And uh, it was my, it was my senior year, but I had a red shirt year as well, so I could come back and play the following year. And I came home and I was motivated to get back into training and I just wanted to get healthy again and feel strong and be able to do the things that I once was able to do.
Scott Panchik: 00:11:10 And my dad introduced this to me and it was something that just made me better in all aspects of fitness, which I was just really, really impressed with because I always thought I was in pretty good shape, you know, you work the glamour muscles of the biceps and the bench press. And I came home and I just found out that I was not a very fit person. I look good. I was like the, I always say like the difference between like the bodybuilding world and um, you know, functional movements as you, you look good, but it may not feel good and you may not be able to perform. You’re kind of like the Ferrari without the engine. And I was like, I need, I need an engine. Like I want to be the, I want to be the Ferrari with the engine that can just go.
Scott Panchik: 00:11:53 So, uh, when I, when I realized that I had this hole in my fitness, I was like, I need to figure out how to, how to fill that, that void and uh, my dad and my brothers and I, we started going to CrossFit Pittsburgh and uh, it was something we took on as a family. My brothers were recovering from a bad accident they were in and um, it was something really good for the family, just physically, mentally and emotionally to, to come together and work hard and, you know, just like being a team that summer. And I think that, um, that definitely pushed me in the direction of like wanting to pursue CrossFit more and more every year because know you look at it, it’s three sports in, in, in one program may have gymnastics, endurance and weightlifting. And to master all those is extremely challenging.
Scott Panchik: 00:12:43 Uh, Olympic lifting alone. People dedicate their lives to. So, um, I knew that that was going to be a lifetime goal of mine have just to be the best I could possibly be in each one of these areas because it made me such a healthy person and the more and more I dove into it, the more and more I was like, wow, like this is fun. And like I had heard about people competing and the open was just kind of like becoming popular. And I was like, maybe when I’m all done with college and I get, you know, get into this for a couple of years. This is something I could do. And um, I ended up coming back and trying to rush back for my final year of football and ended up retiring my ACL. It use the cadaver graft and it didn’t take and ended up having to get surgery on it again.
Scott Panchik: 00:13:29 So here I am all done with college football, getting ready to embark in a studying health and Phys ed. And I was like, I gotta I gotta go get this surgery and I need to be ready to take on the adult world and find a job and start a family and do all the things that you’re supposed to do as a grown up. So I went and had surgery and I ended up moving away into Ohio and using my teaching degree to teach at mentor high school and coached football and wrestling and life really changed a lot for me in that time. But I continued doing CrossFit and kept using that as my form of Rehab and, you know, really just like an emotional outlet for me from work and also to just feel good and feel like an athlete. I had been an athlete all my life and that was like, you know, that one or two hours a day that I spent in the gym was like my time and each day I got a little better and…
Scott Panchik: 00:14:30 Fast forward to 2012. That was the first year I decided to start competing. And that was my first year I qualified for the Games. So, um, it was exciting, it was a kind of a door opening as one closed and I think that’s the way life is. You, you’re just kind of got to roll with the punches and you’re going to have moments where you have to handle adversity and that speaks true volume to the people and those moments that decided to get up and not stay knocked down. And I think that, um, you know, everybody gets knocked down at some point in their life and the people around them, my family, my wife, you know, you find good people to lift you up and get you back in the, uh, in the right direction. And I think that, um, you know, I attribute all my success to the people that, that are around me because uh, you know, the hard work is always just come naturally. That’s, I just enjoy that. That’s, that’s easy for me. But like I think, you know, staying focused, then I’m happy and fulfilled I guess in life that, that comes from my family and my friends and the people that kind of pushed me to be better every day.
Joe Bauer: 00:15:40 Yeah, I think that the way something you said earlier about surrounding yourself with the people that you know are people you look up to is so big, or people that you want to be like, I’m not saying that it seems like it’s happened in your life over and over again with the support that you have around you, which is fantastic and I think that people don’t necessarily take that seriously enough and CrossFit is a great place for people to get into situations where they’re around other people that are awesome and that they can form themselves into. So I think that I hope that people listening and watching this can take that out of this and if they’re not where they want to be, you know, maybe go join a CrossFit gym or you know, find a CrossFit gym that is loaded with people like yourself that they would want to be like, you know. Um, so that’s really cool. I think that’s something that people can take as a life lesson out of this. And how long did it take for you from your first CrossFit workout to the point to 2012 when you were competitive at it?
Scott Panchik: 00:16:45 Um, I think I made the decision to compete after my very first open workout. Um, I had just had surgery on my knee and I lost a lot of weight. I was a wrestler, so burpees had always been a great movement for me. And when I moved to manor and started teaching, we didn’t have rowers. Uh, I didn’t even have a treadmill or running on the weight room I was in. So the cardio movement that, that I utilized a lot was a, was a burpee. And the first open workout that year was seven minutes of burpees and I crushed it. And I think I tied this Russian guy for the best time in the world. I was like, I was like, wow, like this is amazing. Like I think I’m pretty good at this CrossFit thing. So I was like, I’m gonna I’m going to keep competing and maybe I’ll qualify for regionals that year. And the next week was snatches. And I had, I didn’t know how to squat snatch, like I had always done power cleans and playing football. So like when I heard clean and I heard snatch was always a power clean or a power snatch and pulling under a bar and actually squatting was never an option.
Scott Panchik: 00:17:58 It was like a snatch ladder and it started at 75 pounds and then it went to 135 and then went to 165 and you had to do 30 reps at each and then as many reps as you could to 10 with the time remaining. So I was like, I don’t even know if I could snatch to 10. So like my brother came, my one brother Steven came up and was working with me on snatching to 10. And I like, I think that was like my Max at the time was 210. And uh, I did the workout. I didn’t even make it to the, to 10 bar, but I was, I was squat snapping by the time I got to 165. And I was like blown away that like I just naturally like dropped into a squat and I didn’t even realize that I was doing it, but I had to squat snatch 165 because it was so heavy.
Scott Panchik: 00:18:43 So I was humbled the next week with a Barbell, uh, my first year competing. And I was just like, wow. Like it was like one of those light bulbs go on where you’re hired. I gotta get, I gotta get better in this area if I want to continue to compete. And I think that um, that was the kind of moment because I, I had success the first week and then next week, you know, I shot down the leader board, I shot up the leaderboard at the beginning and I kind of went down the second week. So I was like, all right, now it’s like, it was like a win and a loss. And I was just like, I felt like I was in a season and it was like, okay, where do you go from here?
Scott Panchik: 00:19:23 And you know, you go into week three. And I was excited. I was pumped up and ready to challenge myself and that was, I think the moment that I realized like I really love the sport and I love what it’s about. I will love what it stands for and I’m going to continue to, to, to pursue this and see how things shake out. And sure enough I ended up competing with some adversity along the way though.
Scott Panchik: 00:19:48 I got to week four and I was home visiting my, uh, my family for the holidays and I was playing basketball with my brothers who were a believe like 13 or 14 at the time. And we were playing a 21 tips, uh, which is just like a basketball game and you’re trying to like kind of, it’s a little aggressive and you’re bumping each other around and they’re both basketball players and there was a lot bigger than they weren’t sure enough. My one brother gives me a little bump when I’m up in the air and I come down and roll my ankle and I had to do the final week of the open with a rolled ankle.
Scott Panchik: 00:20:29 And it was like 150 wall balls, 90 double unders and Max ring muscle ups. And I was like, freaking out. My ankle was the size of a, like a baseball. And I was like, I’m done. This is it. This is the story of my life, I get hurt doing the dumbest things. But I ended up qualifying and moving on to regionals and qualifying for my first games that year. And once I got a taste of that, I was like, this is definitely my thing and I want to keep pursuing it. And um, and honestly it pushed me to become a better athlete in CrossFit. And it also allowed me to follow my dream of opening a gym at a very young age, which was amazing. I was a health and Phys ed teacher. So teaching fitness was always, has always been a passion of mine. Um, but opening a gym was what I really, really truly wanted to do because every person that walks into the gym wants to be there. Versus sometimes in the schools education system, you get kids that aren’t as interested in what you’re doing. And when I went into that field, I just assumed everybody loved playing badminton like I do.
Scott Panchik: 00:21:43 So, uh, opening a, gym’s been, you know, it was, it led me to that and having a career in CrossFit, which now I’m really blessed to have.
Joe Bauer: 00:21:51 Awesome. And so it’s been a while since that first year in 2012. What are your current fitness goals?
Scott Panchik: 00:21:59 Yeah, so a current fitness goals. I’m just looking to qualify for the Games and um, have some fun and some of these sanctioned events. I think there’s a lot of opportunities to get to the Games, which I’m excited about. Um, a lot of people were upset, I think about the qualification process, but I looked at it and kind of a different perspective that there’s all of these opportunities now for people to qualify for the Games. And I do think that, you know, having that many athletes at the Games, um, takes away a little bit of the credibility of like being a Games athlete.
Scott Panchik: 00:22:34 But from the sounds of it and the way they’re rolling things out by the weekend, there’ll be, you know, not a lot of athletes left, but I think they said anywhere from like 10 to 20. So I think to be like, to aspire to be those 10 to 20 athletes is amazing and I think those would be the 10 to 20 best athletes in the world.
Scott Panchik: 00:22:54 Uh, so that’s my goal. I want to be there and that weekend where there’s 10 to 20 athletes left and there’s all these different qualification processes and uh, these sanctioned events have opportunities for athletes that are scaled rx team. So essentially the door has been opened to get more people to like, I guess you could call it a regional, but they just changed the name to a sanctioned event and they’re letting everyone come and participate. And you can go to anyone you want and you can train all year long for one event.
Scott Panchik: 00:23:29 You can train and go to multiple events and they’re all over the world. So now we’re getting tested and it’s a getting athletes to the games that I’m representing their countries. And I think it’s going to help to continue to evolve the sport to being more worldwide and uh, getting cross it out there to gym’s all around the world, which is amazing. And then I love the idea of CrossFit health. I think that them pursuing that, um, being an affiliate owner, I see that as something that will help all the affiliates. And I think the, the better the brand of CrossFit is, the better it will be for all of us as affiliate owners and it will help push people into those areas. And I think that no, when people hear across it, they’re not going to think of a butterfly pull ups and thrusters that are going to think about people losing a ton of weight, getting off of medications that they’re taking for high cholesterol or diabetes.
Scott Panchik: 00:24:30 And I think that, you know, at the end of the day that’s what it’s about. Like the fitness programs that is designed to be universally scalable to any individual that walks in the door. Like, that’s amazing. And I think that the more people know that any person can walk in the door and we can take the workout that we have written for the day and apply it to them individually based off of their athletic background and they’re like, you don’t need to have any type of experience. They walk in the door and you just have to walk in and we’re going to show you how this relates to you in everyday life and then give you the tools to be successful. I think it just, I think it’s amazing. And um, no one likes change, no one likes change. And I think that for things to continue to evolve, there needs to be changed.
Scott Panchik: 00:25:26 And, uh, I’m, I’m personally excited about it and I think that I’m the best athletes and in the world, um, are going to continue to training and they’re gonna work hard and they’re going to be there at the end.
Scott Panchik: 00:25:39 And I’m in a, regardless of what the test is leading up to that point. So my goal is to be one of those athletes.
Joe Bauer: 00:25:49 Do you have a, an event that you’re looking forward to doing or multiple events?
Scott Panchik: 00:25:54 Um, yes. So, uh, I just got an invitation to the Rogue invitational. I think that’s, uh, that’s definitely going to be on the top of my list. I think they’re only bringing in 20 athletes and it’s here in Ohio, so I’m an Ohio guy, so I think that love to go down and represent Ohio and just my city and, and just, uh, have some fun competing against some of the best athletes in the world that’s going to be incredible.
Scott Panchik: 00:26:23 And then, uh, I’ve always loved the Open too. So the open is a probably be the next one on the board and then I guess everything will be kind of based off of the Open and how I do there. And then there’s some events that I’m looking into doing after that. The Italian showdown… I really loved the format of that one and um, it’s um, you know, going to depend on the open and how that shakes out first. But, uh, I think it’s important to not to take on too many events knowing that my end goal is to be back at the CrossFit Games. I think that you can burn yourself out trying to take on too much. So I’m just kind of spacing them out and having little checkpoints along the way to see what my progress is and uh, hopefully that works out for me.
Joe Bauer: 00:27:10 Yeah. Cool. And that’s a good transition into how many hours a day do you spend training and if that changes throughout the year, I’d love to hear that as well.
Scott Panchik: 00:27:19 Yeah. So, uh, it definitely changes throughout the year leading up to the Games and um, I would say like coming home from the games I take about a month and just kind of move around and not doing a whole lot. I’m just kinda oiling the groove, I guess you could say. And uh, just having some fun outside of the gym and enjoying my family and friends. And then after that month I’ll start slowly adding in one workout a day, maybe with a strength. I like to do some of our classes at CrossFit mentality. Um, and then I would say after about two to three months, then I started getting back into my regular training, which usually is a, a session in the morning and uh, sometimes a session after lunch.
Scott Panchik: 00:28:09 It just depends on how my body’s feeling. Sometimes I like to get all my stuff done, like a three hour period and then other times I like to do work about an hour and a half to two hours before lunch and an hour to two after lunch and that just entails, um, maybe Olympic weightlifting and then, um, uh, a metcon and then in the afternoon working on some gymnastics and then some conditioning. So it’s just constantly varied, just like the things we see on the main site. I like to follow the main site a lot and use those as kind of a skeleton to my training and I try to put those in as often as I can because the people that are writing those are writing the events at the game. So, uh, I think it’s important to be doing CrossFit and not to deviate too much from that.
Scott Panchik: 00:28:57 But, uh, there’s definitely areas that I’m focusing on this year. Um, my brothers are opening a gym right now, so, um, I’ve been training on my own, which I’ve noticed… It’s kept me from like competing, I guess you could say more so, um, like I said early on in the podcast when you’re surrounded by your family and we always want to win. And I think that, um, you know, the last couple months of training have left me focusing more on my movement, focusing more on me, and the weaknesses and things that I need to work on. And then being able to just kind of shift that mindset of not being worried about the person next to me. And it’s something I talk about all the time in our gym is like practice… And if you guys want to compete, then no, let’s compete in the open. Let’s compete in a competition on the weekend.
Scott Panchik: 00:29:48 But you know, when you guys are in here, let’s move extremely well. Let’s move with purpose and I’m know master these movements. And if you can do that, you’ll get stronger and a result of that. And that’s the mentality that I’m taking on a little more now and I want to practice what I preach and not get caught up in, um, you know, the race and I think that will leave me hungry to compete in those opportunities that are coming in the Open and the Rogue invitational and some of those other sanction events down the road. So I’m, I’m excited. I was going to be a lot of fun.
Joe Bauer: 00:30:21 What is someone like you that’s so well rounded? Prioritize?
Scott Panchik: 00:30:28 Conditioning, like monitor structural movements. I definitely need to continue working on those and I’m just, my overall endurance. I was a running back, so sprinting and lateral movement is really good for me, but the long and slow is something that’s, uh, I need to be better at embracing and including into my programming and it’s just that pace… I just like. It’s boring. It’s boring to me. But, but, uh, I, I realized that that’s a weakness of mine and every year I worked really hard to improve in that area. Um, I just think a lot of the athletes that are there, they’re incredible. And, uh, some of them had, do, have backgrounds in those specific areas. Whether it’s swimming, running, biking, you’re seeing some of the best athletes in the world coming in with those backgrounds like I have from playing college football. You know, me personally, I’m, I’m, you know, I’d love to see a punt pass and kick contest instead of like a crit race or uh, you know, maybe like our 20 yard shuttle or an l drill, something like that. But, uh, you know, maybe 2019 will be my year. I’ll see something like that. But, uh, it’s, um, you know, it’s a process.
Scott Panchik: 00:31:48 You’re just continuing to pick and choose things that have been exposed in previous years. And I think every athlete walks away from the games or regionals and even local weekend warriors know, don’t hide from your weaknesses. You find them and you learn from them during these tests. These are, uh, you know, our competition days. And then you take what you learned from those days and you apply it into your training. And I think that, um, you can’t be afraid to fail. And a lot of times people hide from their failures and it’s not setting you up to succeed in the future. I try to seek that failure is as often as I can and practice and put myself in those situations. And I think that that’s, you know, it’s hard for a lot of people to do, but the more you do it and practice, the more prepared you are for the competition day.
Joe Bauer: 00:32:46 Yeah, absolutely. When, when you have something like, let’s say the cardio that you need to work on or someone else maybe has some other weakness, how do you approach putting that into the program? Because I know that a lot of people that are listening are hearing you and they’re like, man, I want to get to the games like Scott. And they’re trying to figure out how to put in those weaknesses and put them into their programming. You know, because some people have personal coaches and they’re really. It’s really awesome. And some people can’t necessarily afford to have someone programming specifically for them. So they might be doing one of these competitive programs, but they need to have more cardio. Like you’re saying, how would you go about approaching that?
Scott Panchik: 00:33:25 Yeah. So, um, I have a competitor program, RX Mentality and um, I have a lot of athletes that follow that program and it’s right now it’s designed to get everything you need to done and an hour and a half and it’s not a specialized program where it is a isolating your weightlifting or your gymnastics like it is. I truly think the program attributes to a lot of my success because it’s so well rounded. You’re doing everything. You’re going long or short and fast. You have your heavy days, you have your high school days and everything in between. And I’ve made it so that people can get it done in an hour and a half because I know a lot of people don’t have the ability to spend their entire day in the gym. So it’s very difficult to get done in an hour have. I encourage people to give themselves about two hours.
Scott Panchik: 00:34:18 But, um, it’s, it’s definitely tough to do. Um, it’s a lot of the programs that are out there are designed and have a lot to it. And I think sometimes people like to have all of this like this long list of things to do so that they can go on and be like, I want to do this, I want to do that and I want to do this and I don’t need to do, L-sits, I don’t need to do 400 or 800 meter runs and they pull out the things that they want, but they’re not. They’re like leaving these holes in their fitness that are there for a reason to help them improve in specific areas. So my program doesn’t have as many components for the day. It has three components and if you don’t do all three then maybe you’re not fulfilled. So if you’re like, oh, I just want to do the first two and then not do the third one, you’re like, I still feel pretty good.
Scott Panchik: 00:35:12 I feel like I could do that third part. So my goal is to get everyone doing everything that I have written. And as a result of that, I’ve seen a lot of athletes achieve their goals and in weightlifting and gymnastics and metabolic conditioning. And a lot of the times people were like, I need to get stronger. They get stronger than they like put on weight and their gymnastic suffers or their metabolic conditioning suffers and nobody to see like a three percent increase and all of the areas they’d rather see like a nine percent increase on their snatch. So it’s a process and I think that sometimes people don’t realize also how long it takes to improve in these areas. And you know, something like Olympic weightlifting, people dedicate their lives to that, gymnastics, people are dedicated, these are Olympic sports endurance. All three of them are Olympic sports and people dedicate their lives to mastering these sports and we’re trying to master all of them in a year. And I think that that’s like you have to be realistic with your goals and setting short term and longterm goals can help set you up to be successful. And finding a program that you believe in. Find something that like, Hey, I’m going to do this program, I’m going to do it for a year and stick with it. Don’t jump from one program to another just because you didn’t see results in a month or two months.
Scott Panchik: 00:36:33 That’s unrealistic. And I think that if you can look at your goals set short term and longterm goals, instead of just saying I want to go to the Games, it’s like, Hey, I want to win. I’m an open workout in my region and where I want to be top 100 in the world or I want to go to a sanction of I want to qualify to go to a sanction event. It’s not like I wake up one day and like I want to go to the CrossFit Games. I mean, it’s, it’s a process and I think that if people can embrace the process and, and, uh, enjoy the process like a long the way it will help set them up to be successful in the future.
Joe Bauer: 00:37:14 Absolutely. So let’s talk about recovery because training obviously breaks us down in recovery is going to be a big component of getting better. Uh, do you have any specific recovery methods that you are a huge fan of or that you recommend? And what does that look like?
Scott Panchik: 00:37:31 Yes. So, um, recovery for me, um, I, I take rest days, Thursdays and Sundays are my rest days, Thursdays I try to do some type of active recovery, whether it’s like a, an easy swim or an easy bike or run and then is like a complete day of breast. And I think that it’s important for people to know that, uh, it’s okay to rest and let your body heal your body needs time to rebuild the muscles that you’re tearing down. So that’s like the first one and those are the most important days for your nutrition as well, which I think that sometimes neglected and the days that we don’t work out we want to eat very poorly. But those are the day like those days fuel the next training day and those days fuel your body from everything that you just did the previous day. So I think really focusing on you are rest days as being, you know, rest and recovery, eating well, stretching. I’m using mobility tools.
Scott Panchik: 00:38:35 So, um, I’ve been using the Marc pro as a recovery tool for a long time. I’ve found that that really helps me. I’m just flushing out my legs when they just feel heavy or just um, or just sore from all the squatting or get aches and pains and your shoulders or knees. Um, I’ll, I’ll slap that on my, on my legs and um, pump it and helps increase blood flow to that area. Kind of flushing out a lot of the lactic acid that’s in there.
Scott Panchik: 00:39:07 Um, the other thing I’m, I utilize is just, um, mobility tools, uh, use, uh, the sidekick and um, that’s been really great for me as well. And um, you know, really just, uh, seeing a chiropractor and someone that believes in what you’re doing that can, can help set you up to just feel good and when you have an ache and pain and you’d tell them, you know, I tweaked my shoulder, you know, doing a snatch, they know exactly what a snatches and you’re not explaining what that movement is.
Scott Panchik: 00:39:44 So you have somebody in your corner that you’re seeing for that just once a week. That’s just kinda helping you with some soft tissue and a difference. A mobilization exercises. And just I’m constantly working to improve my movement so he gives me some like rehab and prehab exercises to just focus on that have just been great in improving my overall health and wellness.
Joe Bauer: 00:40:11 Nice. And how often do you see a chiropractor? How often you use the mark pro haft and use a side kick?
Scott Panchik: 00:40:17 Yes. So, uh, use the Marc pro, um, I would say a three to four times a week I’m using it. And then um, I use the sidekick and I see a chiropractor, a sidekick. I probably used twice a week. And then I see my chiropractor once a week.
Joe Bauer: 00:40:37 Okay. And dietary habits, which are also a component of recovery and performance. What does your diet look like?
Scott Panchik: 00:40:45 A. So my diet is pretty clean. I don’t follow any specific diet just because I think that eating healthy and finding the foods that you enjoy that fuel you and that are also good for you is more sustainable than just following a diet, losing weight or gaining weight and then you fall off one way or the other. So I’ve found foods that worked for me and uh, I try to utilize, you know, I tried to change it up every now and then, but I have my go tos that fuel my training sessions and I’m in the mornings I eggs and oatmeal typically sometimes on Thursdays and Sundays I’ll do like a Kodiak cake if I feel in spicy.
Scott Panchik: 00:41:34 But um, I’d say lunches usually I have like a company that I work with called rods through trainer and they do like salad, so I’ll add like rice and chicken to that and then dinner is usually some type of potato and steak or fish.
Scott Panchik: 00:41:49 And then, uh, I’ll use some supplements in between. Lots of fruit during the day in between my meals. That really tends to help me with. I’m just feeling good and having energy in the gym. I think a lot of the times I’ve seen it with members coming in and not eating anything before they work out and just helping people realize that you need to eat something before you go and train. So fruit is one of the best things that you can eat. It’s a simple sugar. It’s going to give you that energy right away. So I like to eat a lot of fruit between training sessions and then I’ll do like a protein bars. I’ll do. I’m like ready to serve a, it’s like a kinda like a yogurt, like call them like smash packs. I like those. And monk packs which is like a in like a gluten free oats.
Scott Panchik: 00:42:40 So, just finding like little foods that really helped fuel your training can leave you feeling good and get you to that last little part of your workout where you’re like, I’m getting kind of tired and it’s just, you’re constantly feeling your body throughout the day. And um, and I also look at my weight, like how, how do I feel in my hungry? The nights I wake up in the middle of the night, I know I didn’t eat enough and I’ll come out and I’ll make a peanut butter and jelly sandwich middle of the night. And I’m like, man, I didn’t do a good job today. Like I definitely felt I’m the deprived of carbs. So I needed it. I know I need to add in a little bit more just based off of that training. So I think that depending on how much training you’re doing will also depend on how much food you’re taking in and um, you know, you think about, I think about food and more fuel than I do about like what it actually tastes like.
Scott Panchik: 00:43:38 So like some of the things I eat, like maybe aren’t the best tasting thing in the world, but I know they’re going to fuel a great training session and I think whenever I do train I always find myself eating healthier than the days that I don’t train and that’s what I want pizza, and ice cream and things like that that I shouldn’t be eating as often. So I think there’s a time and place for those and I definitely still enjoy them but I don’t indulge in them every night and uh, I just kinda balanced them through and I think it’s important to have a little cheat meal here and there. But, uh, for the most part a pretty clean.
Joe Bauer: 00:44:16 Okay. Do you have any idea about how many calories you eat?
Scott Panchik: 00:44:21 Man? Um, honestly, no I don’t because I think it changes, it fluctuates based off of how often I’m training and uh, you know, being an affiliate owner and training full time is, you know, very time consuming during the day.
Scott Panchik: 00:44:38 So I find myself eating very big meals for breakfast, lunch and dinner. Those are huge meals where I’m loaded up with calories and then in between I’m doing a lot of the shakes and bars, but um, it kind of just varies on, on what’s accessible and I think that having food accessible to you that is healthy is so important because if you don’t then that’s where you are starting to run into like I need to run out and grab something fast. And usually when things are fast they’re, they’re not necessarily healthy.
Joe Bauer: 00:45:09 So what types of fruit do you eat?
Scott Panchik: 00:45:14 Um, I like pineapple. That’s one that I’ve been doing a lot lately. Um, Bananas Post workouts, like a red pears, that’s a random thing, right? Just the red ones. Just kidding.
Scott Panchik: 00:45:32 But yeah, just any fruit, grapes, strawberries, blueberries. I load up the fridge with a lots of fruits and sometimes I’ll cut them up and put them into like a, a big container and just pick at them throughout the day. And I think that really helps me stay energized to.
Joe Bauer: 00:45:50 Cool. And what supplements are you taking?
Scott Panchik: 00:45:53 So I take a Puori supplements, have a whey protein. They also have a carb drink that I take post-workout and it’s about, I take a scoop and a half, I’d take 30 grams of protein and then it’s about 30 to 40 grams of carbohydrates a on the heavier training days. And then usually I’ll do um, 20 grams of carbs and I think it’s like 30 grams of carbs on the lighter training days. So it just depends on um, how much I do and how much I kind of restore.
Scott Panchik: 00:46:28 And I think just knowing like how long you were actually working out for is really important and what you were working out. So like if it’s a heavy, heavy weight lifting day, then I really push the protein. If it’s heavy cardio that I need to restore the carbohydrates. So knowing what you’re doing and how to replenish it is really important. And then at night I take Puori makes a magnesium, vitamin D three and a fish oil and I take all three of those at night and I also take the fish oil in the morning and then I also take the fish oil when I remember in the afternoon. So I think a lot of fish oil and that’s like prevents a lot of inflammation and helps reduce inflammation and uh, keeps me feeling good.
Joe Bauer: 00:47:16 Yeah. Have you ever tried any experiments with your diet, with your training, with your recovery that worked or didn’t work, but you’re like, hey, I’m going to give this weird thing a shot?
Scott Panchik: 00:47:30 I’ve tried the zone diet. I did that when I was in college. I lost, I lost a lot of weight. Um, didn’t necessarily like the way it made me feel. Um, mainly because I don’t think I was getting enough complex carbs and I need those as an athlete. I think it’s a great diet for people that are exercising maybe an hour a day, but for someone who is putting in long days that’s gets challenging because of the unfavorable carbs. So, um, I’ve done that before, but what I really loved about doing it even, even though I only did it for I think like two months, maybe three, is that it taught me how to balance my macro so I know how, you know, when I go and grab a handful of almonds or you know, how much, how many grams of carbohydrates are in our piece of fruits and you know, how many ounces of meat it takes to get this much protein that’s like help me understand like portion control and how much food I need to get to get a specific amount of carbohydrates, fats and proteins.
Scott Panchik: 00:48:38 So I think that it definitely helped me understand food and how much of it I can eat, which I really liked. Um, I’ve done a lot of different supplements. A Highschool College… I mean, you get kind of pushed into supplements based off of like what your friends are taking or what they say is working and a lot of the Times people think that, uh, the supplements that are getting you to where you are and you’re hitting these new PR’s because of it. But I honestly, at this point it’s, it’s about finding clean supplements and protein is like one of the cleanest proteins on the market. They were awarded for that. So I think just finding something that is very pure and that you believe in and an understanding and looking at the ingredients and knowing all the ingredients, I think they have like all of their products have the least amount of ingredients that they can so that you’re not getting all these additives and things that your body really doesn’t need.
Scott Panchik: 00:49:42 And maybe it doesn’t taste as good as some of the other things. But those other things are in there as fillers and they’re in there because they’re trying to make it taste better. Not because it’s healthy for you. So I think that, um, you know, always knowing the ingredients and everything that you’re taking is so important because it’s something you’re putting into your body and that’s fueling your training session. So yeah.
Joe Bauer: 00:50:10 That’s a great point. I think people need to really take responsibility for what they’re putting into their body. Absolutely. Yeah. What a aspects of being a high level athlete are the most difficult for you?
Scott Panchik: 00:50:24 Um, balance I think is probably the top of the list and that’s just finding time in the day to do everything that I need to do and uh, not getting consumed by the sport.
Scott Panchik: 00:50:37 CrossFit will eat you up and spit you out if you, if you let it.
Scott Panchik: 00:50:40 And I think that when you have the right people around you, they kind of hold you accountable to, um, balance or these messages popping up on your phone too?
Joe Bauer: 00:50:53 No. No they’re not.
Scott Panchik: 00:50:54 Oh, okay. I was like, okay, good, because my buddy just sent some text messages. I’m like, Oh, I better make sure that those are popping up. But finding balance, uh, it’s, it’s, it’s tough. Um, you are trying to balance being an athlete. I’m a business owner, a husband, I’m a friend and I think that it’s very easy to be consumed by one specific area, so it’s just having the right people around you that holds you accountable. And my wife, I love her to death because she, she helps me with that. She allows me to train and she takes on a lot of the workload at the gym right now and through the difficult parts of the season so that I can train and she also helps me find balance to get outside of the gym and do things where you know, sometimes it gets tough to walk away.
Scott Panchik: 00:51:52 You’re constantly trying to chase this, the excellence of, you know, achieving your goals of being an athlete. But I think it’s just as important to be pursuing those goals and excellence and being a husband and a friend and an owner and a, you know, a brother and a son.
Scott Panchik: 00:52:12 And I think that a lot of the times it’s CrossFit can, can just pull you in because you’re just constantly trying to improve and so many different areas. And you feel like you have all this work to do.
Scott Panchik: 00:52:28 And uh, one thing I did that I think has really helped me is a few years ago I removed a lot of the people I was following on instagram. A lot of the athletes, especially as mainly because I didn’t want to see what they were doing. I didn’t want to know what they were doing because I’d see it and it would be like, oh, I need to go lift that. I need to go do that many muscle ups or I need to go run. And it would just drive this like I need to do this. So now I just follow like the brands that I work with and my friend, my closest friends and family.
Scott Panchik: 00:53:03 And that’s the only thing I want to stay on my feet. And that keeps me from being driven to do things outside of my time with my family and friends and uh, keeps me off social media from the scroll and where you’re just keep scrolling. And then all of a sudden it’s like you’re all caught up. And it’s like, oh my gosh. They’re like, too much time has gone by, so I’m finding time just, uh, in balancing it has been huge.
Joe Bauer: 00:53:32 And how, but on the flip side, what’s the most fun for you?
Scott Panchik: 00:53:36 Competing, competing and winning for sure. Like, uh, I just that that drives me and uh, I want to be the best and uh, I think that’s a. When you bring that, that attitude and that energy every day, it’s a, it can be tough, but it’s super rewarding when things do go the way you want and you see, you see a better version of yourself and that’s always been the determining factor on whether I come back the next year is like, am I better than I was the year before regardless of like how you did like, are you still accomplishing things that you haven’t done before?
Scott Panchik: 00:54:13 And for me that’s, that’s really rewarding and I guess that’s what I mean by winning to like, yes, it would be amazing to win the CrossFit Games and that is definitely on my list of goals, but becoming better in specific areas and seeing that improvement over time and not just in athletics… I think that a winning in life, winning and your relationship and uh, just uh, enjoying everything that life has to offer and just seeing your life change and the happiness of the people around you. I consider all those things winning.
Joe Bauer: 00:54:53 Very nice. Have you ever been injured in CrossFit?
Scott Panchik: 00:54:58 Yes. So, um, I’ve injured myself twice in CrossFit, once in 2013, uh, probably a month before the games I caught a snatch and it was a pr and trying to hold onto it and ended up tearing my Bicep, a partially pairing my bicep tendon. So it was very afraid and uh, I had a tear in my labrum, and um, I was able to compete that year at the Games and I made it through the Games and then had surgery that following year in 2013 right before I opened a gym. And then in 2016 at the CrossFit Games, I ruptured my plantar Fascia.
Scott Panchik: 00:55:44 Um, and that was during the first event and the running into the water for the pure paddle event came in, dropped into a sand dune and partially ruptured a Plantar Fascia. And it was a pretty difficult Games that year, but I was able to make it through and I think that pushing through some of those tough times and competing when my body didn’t feel 100 percent has definitely pushed me in later years to know that I’ve felt worse and I’ve been in more pain and you’re healthy, like let’s go. And I think it’s pushed me to be tougher and a mentally and physically.
Joe Bauer: 00:56:30 Very nice. I think that a lot of people don’t hear about the injuries and the injuries are part of sport. Right. And how would you address that? You know, like when you hear people say, I don’t want to get injured, what do you tell them?
Scott Panchik: 00:56:43 You can get injured, falling down the steps, you can get injured, playing pickup basketball with your little brother’s, like you can get injured doing anything. And um, I think you’re more prepared for life if you’re training and doing those things. And me personally, if I’m going to get injured, I don’t want to be getting injured, no slipping on my driveway shoveling snow in December. I want to get injured running in to the ocean at the CrossFit Games with 39 of the fittest men around me. And I just, um, you know, that’s just always been my mentality, but injuries happen and I think that, uh, you know, that’s just something that people just need to accept it and um, you know, the more we train and the more we take care of our bodies and eat and um, you know, follow that protocol, the less likely we are to fall into some of those injuries and no being sick is the same way.
Scott Panchik: 00:57:46 And I think that, uh, you know, being sick is being injured in a, in a way. So if you’re not taking care of your health and your overall wellness through some type of training program, then you are going to run into being sick or dead. I mean to be real about it. Like, you know, that’s just the reality of things. Do you want to be hurt or you want to be sick and on medication and dying, like that’s not a, not a good way to go. And, uh, I think that’s a motivating factor for a lot of people when they come into the gym is, you know, how, how do you see the rest of your life playing out? It’s you want to have a, you know, a long life where you see your kids get married and you become a grandparent and you see your grandkids grow up and you run around the yard with them or you know, do you fade away and get on medication or have a heart attack and your life is cut short.
Scott Panchik: 00:58:47 So I think that when people can see the big picture, it helps them set some goals that, you know, drive them to be better. And you know, CrossFit is not just for athletes. You don’t need to be someone that, you know, played a sport to walk into a CrossFit gym. You just need to be someone who is motivated to be a better version of themselves. And if you can do that, then you know that walking into the gyms, the hardest part, once you get into the gym, the coaches and the community will take care of itself. Like everything else will fall into line. You just got to get in the door and give it a chance. And the coaches and the program are universally scalable and you’ll be able to do it. Won’t be easy, but you’ll like the result.
Joe Bauer: 00:59:36 Yeah. As a high level athlete, I know that it can be hard. All the training, all of the eating of the scheduling. Do you ever feel like giving up?
Scott Panchik: 00:59:45 Um, no. I don’t feel like giving up. I think I feel frustrated at times and you need people around you that are as strong as you and that will pick you up in those moments. And I think that everybody feels that at some point in their life and that if you can create that team that picks you up when you’re down, then you’ll be successful in the gym, outside of the gym and in life in general. So build your squad, build your tribe, and I think that you’ll find it. You’ll find happiness in life.
Joe Bauer: 01:00:25 I love it! And when someone asks you the question, Hey Scott, I really want to get to the CrossFit games, what’s your answer?
Scott Panchik: 01:00:35 Yeah, so set some short term goals. I think that um, knowing that that is a, a, you know, a very, very difficult task and there’s a very small percentage of people that can do it is important for them to know the reality of that. But I think it’s also important for them to set. That’s the longterm goal. How do we get there?
Scott Panchik: 01:00:59 Uh, so being a teacher, we always work for creating lesson plans through backwards design. So where do you want to finish and then how do we get there? So you want to finish at the CrossFit games. So let’s walk backwards from there sanctioned event, a winning a sanctioned event. Then from there, doing well in the open, maybe top 20 from there, maybe it’s like I want to do well in this age category for me as an individual. Uh, and then all the way back to like local competitions. Testing myself through those. And then also the Open, just trying open workouts and previous tests that, you know, these athletes I’ve seen before and I think that you start from the top or he way back and set short term and longterm goals. You’ll be on track to be a better version of yourself. I’m not going to tell you you’re going to go to the CrossFit Games, but you’ll be happy with the result in the end.
Joe Bauer: 01:02:01 Yeah. Okay. Is there anything that we haven’t talked about that people should know about you as we’re wrapping up here?
Scott Panchik: 01:02:11 I don’t think so. I think, I think I covered just about everything. I feel like I did a lot of talking, but yeah, I uh, I think I covered everything. Do you have any other questions for me?
Joe Bauer: 01:02:25 Uh, no. I mean a lot of these questions are put together for, you know, to ask you these things about training, about nutrition, about dieting that people don’t necessarily know about you. I mean the CrossFit Games athletes or are very individualized people. I think it’s very interesting having talked to a lot of CrossFit athletes. The most interesting thing to me is that how differently everybody does it and you know, I’ve talked to you and you love eating food before training. I’ve talked to, you know, Marcus Filly and he’s like, I don’t want anything in my body before I train. And I talked to people that do, you know, specific weightlifting programs in the off season. I talked to people that do CrossFit all year round. So I think that it’s super interesting to know that people are individualized and you do what’s worked for you and you know you’ve had this really competitive drive and you have a very impressive family support system. And to me the individualized component of it is so interesting. I just sit here as the podcast host and eat it up and you know, I love sitting here and talking with people like you and just having you talk the whole time. I don’t need to talk.
Scott Panchik: 01:03:39 That makes me feel good. I feel better. Feel better about it.
Joe Bauer: 01:03:44 Great. And to be honest with you, you know, we’ve been doing this for over an hour and I don’t want to take too much more of your time up, but I feel like it’s been so beneficial to just hear from someone like yourself and your perspective and I could keep on talking with you for hours on all kinds of little nitty gritty components of your training and your diet and how you do things. But I think it’s been very beneficial for people and myself. So I want to thank you so much for doing this.
Scott Panchik: 01:04:09 Absolutely. Got It.
Joe Bauer: 01:04:11 Is there anything that you’d like to promote as we’re closing up here or you know, like your programming and where can people find that?
Scott Panchik: 01:04:19 So if anyone’s interested in my programming, you can go over to our RX Mentality on instagram. There’s a link there to sign up or you can direct message me through Scott Panchik on instagram as well. But um, yeah, or if you just have questions that you know about, something that we talked about and you want to a little more detail, give me a shout and I’ll do what I can help.
Joe Bauer: 01:04:43 Yeah. Cool. Scott. Well this has been super great. I really appreciate your time and uh, yeah man, if there’s ever anything that I can do for you, just shout, let me know.
Scott Panchik: 01:04:53 All right, sounds good.
Joe Bauer: 01:04:54 Cool. I will talk to you later, man. All right, see Ya.
Scott Panchik: 01:04:58 See Ya.
Exit Speaker: 01:05:00 Thank you for listening to the Get Better Project hosted by Joe Bauer. If you’d like to leave us a podcast review, head over to https://thegoodbetterproject.com/itunes. Now get going and take action on something that will make you better today.