The FactoryCast

This week’s episode is a high-energy conversation with three of our Hyrox coaches (Ashley, Erik, Adam) and it’s a behind-the-scenes look you don’t usually get.We talk about how each coach found their way into Hyrox, what’s fueling their passion for it now, and what it actually takes to bring an event like our upcoming June simulation to life. From programming and logistics to the small details most people never see, there’s a lot more that goes into this than just showing up on the big day.We also get into the practical side:• How to prepare if you’re considering your first Hyrox• Where people tend to get it wrong in training• What actually matters when it comes to race-day readiness• And how to approach the experience so you can perform and enjoy itIf you’re signed up, thinking about it, or just curious what Hyrox is all about, this episode will give you a clearer picture of what to expect and how to show up ready.

In this episode, we share a few updates, including our upcoming HYROX simulation and how we’re continuing to evolve our programming to better support both adult members and athletes, whether you’re training for performance or working through rehab.From there, the conversation gets more personal.We reflect on our own training journeys, where we got it right, where we got it wrong, and the missteps that shaped how we approach fitness today. Because the reality is, what we coach now has been built through experience, not perfection.We also talk about what it looks like to balance training with real life, adjusting intensity, expectations, and priorities as life changes. Not every season supports the same level of output, and forcing it usually comes at a cost.This episode opens the door for what’s next.We’re starting a new series and want to bring more of you into the conversation. Because often, the most valuable insights don’t come from coaches, they come from people living it in real time.If you’ve ever tried to balance the gym with family, work, and everything else life demands, this one will hit close to home.And we’d love to hear YOUR story next.

We just wrapped our 10-week Body Recomposition Challenge and this episode is a full breakdown of what actually happened.Not just the highlight reel. The full spectrum.We saw:• Significant transformations • Steady, consistent progress • Minimal change In this episode, we unpack why tracking the right metrics such as body composition, performance, and consistency matters if you actually have a goal. Because without data, you’re not making informed decisions, you’re guessing.But the bigger takeaway goes beyond numbers.You have to ask:What do you actually want?And does your current lifestyle support that outcome?Because results don’t come from intention alone—they come from alignment between your goals and your daily habits.If you’ve ever felt frustrated with your progress, this episode will help you step back, get honest about what’s working (and what’s not), and make smarter adjustments moving forward.

In this episode, we share a few updates from the gym, including challenge weigh-ins, the Athlete factory time change, and options for personal training at The Factory.We also talk about the value of having a coach—whether in life, fitness, or business. The right coach provides structure, accountability, and perspective, helping you stay consistent and continue growing.Our main topic is VO₂ max: what it is, why it’s one of the strongest indicators of health and longevity, and how it impacts both fitness and long-term well-being. We explain how our strength and conditioning workouts at The Factory are designed to challenge the heart, lungs, and muscles in a way that improves VO₂ max—helping members build a stronger engine for both performance and everyday life.

High performance requires tension.Intensity and recovery.Ambition and patience.Discipline and flexibility.In this episode, we explore the power of paradox — and why sustainable growth depends on holding opposing forces rather than choosing sides.Biology doesn’t operate in binaries. Adaptation requires oscillation:Stress → Recovery → Adaptation.When we eliminate recovery in the name of progress, the nervous system shifts. Dopamine signaling drops. Cortisol remains elevated. Prefrontal cortex efficiency declines. What feels like low motivation is often physiological overload.But the opposite extreme doesn’t work either. Avoiding stress entirely leads to stagnation.This is the paradox:You must push the system and protect the system at the same time.We break down the real signs of chronic stress:• Low drive and increased distraction• Greater reliance on caffeine or stimulation• Irritability and rigid thinking• Declining HRV and disrupted sleep• Feeling wired and reactive — or flat and shut downThen we walk through a practical 3-step framework to restore rhythm: 1. Reduce the LoadAdjust training, shorten work sprints, remove unnecessary inputs. 2. Restore PhysiologyPrioritize sleep, morning light, and breathwork to regulate the nervous system. 3. Audit Your ExpectationsExamine rigid timelines and identity-driven pressure that create chronic internal stress.The core message is simple:Sustainable performance lives in the gray.Not in extremes.Not in pendulum swings.But in rhythm.When you stop trying to resolve the tension, and instead learn to regulate it, progress compounds without burnout.

Why does motivation feel so hard—even when you genuinely want the result?In this episode, we break down why motivation isn’t a willpower problem, but a brain-based one. We explore how multiple brain systems work together to influence action—including dopamine’s role in reward prediction, the prefrontal cortex’s role in planning and decision-making, and why habit circuits in the basal ganglia take over when energy is low. We also unpack how stress and sleep impact these systems, and why the amygdala can quietly shift your brain toward short-term relief instead of long-term goals.You’ll learn why starting often feels harder than finishing, why knowing what to do doesn’t always translate into doing it, and why pushing harder is rarely the solution. Instead, we talk about how to design habits, routines, and environments that work with your brain so consistency feels more sustainable and less exhausting.If you’ve ever felt disciplined in theory but stuck in practice, this conversation will change how you think about motivation.

This episode was built by our members. You asked the questions, and our coaches sat down to answer them—honestly, practically, and with real-world context.

Every January brings new goals, renewed motivation, and often the same cycle of extremes. In this episode, we explore why intentions tend to outperform resolutions—especially during the busy, emotionally loaded start of the year.We talk about navigating comparison and competition during our annual Body Recomposition Challenge, how to use accountability and friendly competition without tipping into burnout, and why habit stacking—not all-or-nothing effort—is the real long game.We also break down the difference between group programming and individualized training, how to actually use your coaches to make meaningful progress without overcomplicating the process, and the distinction between training with purpose versus just working out.Along the way, we address some of the most common myths we hear on the gym floor: fears around women lifting heavy, fasted training, carb avoidance, protein timing, and why so many people feel “behind” despite being consistent.If you’ve ever questioned your progress, worried strength training would change your body in the wrong way, or felt overwhelmed by fitness noise this time of year, this episode is a reminder to pause, zoom out, and train with intention.We close by announcing an upcoming coach Q&A episode and invite you to send in the questions you actually want answered.

Every January, the familiar “New Year, New You” narrative shows up, often well-intentioned, but frequently leading to short-lived motivation and unnecessary burnout. In this episode, we challenge the traditional resolution mindset and explore a more sustainable, human-centered alternative: setting intentions.We discuss why resolutions, typically outcome-driven, rigid, and rooted in comparison, can create guilt and a false sense of failure, even when meaningful progress is being made. From there, we unpack the power of intentions: values-based commitments that guide how you show up day to day, especially when motivation dips or life becomes demanding.We also share our personal intentions for the year, including:​Integrating physical and mental consistency within real-life time constraints​Showing care and attention through small, intentional actions​Protecting energy and presence beyond the gym​Learning to say no more often, delegate effectively, and stay aligned with what actually mattersThroughout the conversation, we offer practical ways to apply intentions, through clarifying values, setting boundaries, and establishing simple daily practices that support consistency without perfection.If you’re looking for a more grounded, sustainable approach to growth this year, this episode offers a framework you can return to long after January.

In this upcoming episode, we break down supplements in a clear, practical, and approachable way, focusing on what actually matters most. We start with the foundation. Supplements are meant to support the basics of sleep, training, and nutrition. They are not meant to replace them. From there, we explore different delivery routes, including traditional oral options such as powders, capsules, and liquids, as well as liposomal forms and IV therapy. We discuss why absorption, bioavailability, and consistency often matter more than finding a product that looks perfect on paper.We walk through several of the supplements we are asked about most and what they are commonly used to support. These include Vitamin C for immune and collagen support, D3 and K2 for immune health, calcium regulation, and bone support, collagen for joints, skin, and connective tissue, glutathione for cellular defense with an emphasis on delivery method, curcumin and resveratrol for inflammation and healthy aging support, NAD+ for cellular energy and mitochondrial function including considerations between oral and IV use, magnesium for sleep, nervous system and muscle function along with its relationship to calcium, and CoQ10 for cellular energy, cardiovascular support, and stamina.We also address common questions we hear regularly. This includes how gut health affects absorption, why higher cost does not always mean higher quality, and what realistic timelines look like for noticing benefits. In many cases, meaningful changes take 30 to 90 days or longer, and objective data such as bloodwork can provide valuable insight. The overarching theme is habit stacking. Supplements can serve as an on ramp that helps people reinforce the lifestyle behaviors that ultimately drive long term results.

Practical, approachable wellness talk focused on simple habits first, tools second.What We Covered:• Massage guns, smart eye goggles, and smart cupping — and how to use them safely.• Foot + hand health essentials: toe spacers, toe socks, wide toe box shoes, and budget-friendly massagers.• Recovery tools like sauna blankets, red light basics, heat wraps, aromatherapy, and foam rolling.• Sleep wearables including Oura Ring deals, the Fit Sleep bracelet, and the Hatch sunrise alarm.Top Message:Prioritize the basics—sleep, nutrition, hydration, movement—before adding more tools to the cart.Closing Moment:Honest reflection on a tough week and leaning into a stoic mindset:“I’m not the victim… but wow, we handled it.”

Getting to Know Coach Ashley! In this episode, we sit down with Coach Ashley to dive into her story, her evolution as a coach, and what makes her such a key part of The Factory community. Ashley shares how her own fitness journey sparked a desire to help others and ultimately led her into coaching. We talk through the early challenges she faced, the mentors who shaped her, and the intentional work she’s done to grow into the confident, knowledgeable, and deeply supportive coach our members know today.Ashley gives insight into her coaching philosophy, how she blends education, empathy, and accountability to meet people where they are and help them build sustainable habits. She also breaks down the nutrition and training services she offers, from personalized programming to practical nutrition guidance that helps members fuel their bodies, improve performance, and feel their best. Whether you’re new to the gym or a long-time member, this episode gives you a deeper look into Ashley’s story, her expertise, and why she’s so passionate about helping people change their lives both inside and outside the gym.

In this episode, we rewind to the early days of The Factory—when the space was small, the pull-up bars were welded by hand, and the vision was fueled by pure grit. Through laughter and honesty, the conversation traces how two coaches built a culture rooted in quality coaching, fun energy, and relentless consistency.From surviving on less than $1,000 a month to navigating partner buyouts and the chaos of COVID, the journey highlights what it takes to build a business that lasts. You’ll hear about the pivotal shift from “intensity is king” to “consistency is king,” how the team formalized systems and coaching standards, and why adaptability and community mattered most when everything else changed.🎧 Highlights include:    •    The origin story: from Gold’s Gym to The Factory’s first 800 sq ft space    •    Surviving financial risk and partner buyouts    •    How The Factory pivoted during COVID with creativity and loyalty    •    Building a team through purpose and structure    •    The new training philosophy: sustainability, not burnout    •    Entrepreneurial advice on staying authentic, adaptable, and relentless

In this episode, we dive into one of the most overlooked — yet essential — parts of a smart training plan: the deload week. We break down what a deload really means, why it’s not just a week off, and how to use it to reset your body and nervous system after heavy training cycles like Squatober or intense events like HYROX.We also introduce the concept of bridge weeks — those transition phases between programs where you can either back off, maintain intensity in a smarter way, or explore movements that don’t overload your CNS. Think of bridge weeks as your opportunity to train creatively and intentionally while giving your body the time it needs to adapt and grow.Whether you’re chasing PRs or just want to train consistently without burnout, this episode will help you understand how strategic recovery leads to long-term progress.

In this episode, we unpack the science and practice of balance—not as work-life separation, but as true integration. From time and energy audits to stacking supportive habits, we explore how nutrition systems and structured recovery elevate both performance and wellbeing.Then, we dive deep into the world of cold plunging, contrast therapy, and red light saunas—covering benefits, timing, and evidence-based recovery strategies. You’ll learn when to cold plunge to maximize focus without blunting muscle growth, how to use infrared and red light for collagen, cognition, and mood, and how contrast exposure drives circulation and mental resilience.We finish with practical applications: morning contrast routines, post-workout sauna use, hydration protocols, and facility best practices. Whether you’re seeking sharper focus, faster recovery, or calmer days, this episode gives you the roadmap to integrate body and mind for lasting energy.

When life is nonstop, “work–life balance” can feel like a myth. In this episode, we reframe it as work–life integration and share practical ways to stay healthy without adding more overwhelm. We dig into why tight night and morning routines are your unfair advantage, how a simple time & energy audit reveals drains vs. givers, and the small self-care habits that keep burnout at bay. We also get tactical with nutrition made easy (prep a few staples, plan smart snacks) and workout snacking—short, opportunistic movement you can slot into chaotic days (walk on calls, quick band work, push-ups + mobility). Finally, we talk batch–block–buffer scheduling and even setting tech boundaries (goodbye doom-scrolling) so your best energy goes where it matters.Key Takeaways • Swap “balance” for integration: design health into your real schedule. • Guardrails win: consistent evening/morning routines = more energy, better follow-through. • Run a weekly time & energy audit to spot drains and stack energizers around tough blocks. • Keep food simple: prep proteins + carbs + veggies once; smart snacks on hand. • Move anyway: workout snacking beats all-or-nothing—walk, bands, micro-circuits. • Batch, block, buffer your calendar and curb phone distractions to protect focus.

What if your 80s and 90s felt strong, capable, and independent? In this episode we unpack why muscle is far more than “aesthetics”—it’s an endocrine powerhouse that releases myokines to lower inflammation, support immunity, and even benefit your brain. We walk through decade-by-decade priorities (build in your 20s–30s, maintain/augment in your 40s–50s, train for independence at 60+) and bust the “I’ll get bulky” myth. You’ll hear a real story of starting strength at 71 and conquering 700 Santorini steps, learn why sarcopenia is common yet preventable (and how it can even affect swallowing), and get practical templates to blend strength with running or yoga—plus a simple rule for Zone 2 cardio and mobility. We also talk mindset: beating fear, habit layering to avoid overwhelm, and using wearable readiness thresholds to right-size your sessions.Takeaway: Pick enjoyable movement you can do consistently, add two days of lifting, and translate your vision for late-life independence into a clear plan for training, nutrition, and monitoring.

We kick off with a look at our new Return to Play program—built for athletes and adults bridging the gap from surgery or rehab back to full performance and daily living. From force plates that reveal asymmetries to assessments that track landing quality, it’s about rebuilding confidence, not just capacity.Then, we shift from science to story—with Conner, whose journey embodies everything we’ve been talking about these past few weeks: resilience, tenacity, and a true growth mindset.After a 2021 brain bleed, Conner faced a humbling rebuild—from bodyweight squats to reclaiming confidence and purpose. He shares how he moved from “why me?” to “use this.”We dig into the simple practices that keep him grounded—breath work, quiet time, and community—and how lived experience now shapes his coaching philosophy: progressions over PRs, patience over perfection, and turning obstacles into opportunities.

In this episode, we break down why resilience isn’t something you’re born with—it’s something you train. Building on our latest blog and lessons from Ryan Holiday’s The Obstacle Is the Way, we share how setbacks can become the foundation for growth when paired with the right mindset, actions, and community.You’ll learn how to:    •    Reframe obstacles so they fuel your progress    •    Use small, consistent actions to build confidence and momentum    •    Harness the power of community to stay inspired and accountable    •    Tie a growth mindset directly to resilience in both fitness and lifeWhether you’re coming back from an injury or just feel off-track, this episode gives you a practical roadmap for turning challenges into your biggest opportunities.

We go all-in on fixed vs. growth mindset: what each one looks like in real life, how training becomes a metaphor for change, and why there’s no failure—only feedback. We unpack taking criticism without crumbling, stacking small wins to rewire confidence, and balancing relentless improvement with grace so you don’t move the goalpost forever. Action steps you can use today: tighten a simple morning routine, do one thing that scares you, and celebrate progress out loud.Quick hits at the end: Squatober options, AF preseason notes, and a peek at The Remedy—then it’s back to doing the best you can with what you have, where you are.

In this week’s podcast, we sit down with Penny—Studio Manager of The Remedy—to explore the vision behind our new wellness space. This episode is all about mindfulness, intentional design, and the deeper why behind every detail of the studio. From creating a space that removes comparison and invites presence, to offering classes that help members slow down, center themselves, and carry peace into daily life, Penny shares how The Remedy was built with heart.You’ll also hear:​The six unique class styles designed to meet you where you are—whether you need deep recovery or high-energy flow.​How yoga and weightlifting complement each other to create strength, recovery, and balance.​Why community, intentionality, and connection are at the core of everything we do.This is more than fitness—it’s a sanctuary for wellness, growth, and community.

In this episode, the team dives deep into Shawn’s four-year journey at Athlete Factory, from his start as an intern to becoming a cornerstone coach. Shawn shares how the Swole Dads Club came to life, creating community and connection for fathers balancing fitness and family. The conversation also explores the importance of consistency in training, how to adapt workouts as life changes, and the power of small daily actions. Along the way, the crew discusses coaching philosophies, programming insights, and busting common fitness misconceptions. This is a candid, motivating, and down-to-earth look at fitness, fatherhood, and building a supportive gym culture.

We’re kicking off our brand-new Get to Know Your Coaches series—a behind-the-scenes look at the stories, passions, and philosophies of the trainers who keep our community moving.First up: our newest full-time coach, Mikki! She shares what inspired her to create Purpose After Sports, the experiences that fueled her journey, and how she’s already shaping the growth, development, and mindset of our athletes. We also dig into how these principles carry through every stage of life—and why there’s no such thing as failure, only feedback.✨ And here’s a teaser—you’ll hear about a project Mikki has been quietly working on for the past two years, and we can’t wait to share more about it soon.We also circle back to last week’s deep dive on sleep, unpacking why it’s essential for hormone balance, brain health, and immunity. We revisit the four “macros” of sleep—quality, quantity, regularity, and timing—and share quick, practical tips for better sleep hygiene and nighttime routines.This episode sets the tone for a series that’s all about connection, purpose, and practical takeaways you can use right away.

In this episode, we kick things off with community updates at The Factory—including a pause on new 5 a.m. memberships, back-to-school Athlete Factory schedules, and our reflections on an incredible Row 4 Dough event. From there, we transition into a recap of last week’s conversation on wearables and the importance of using your data without becoming a “slave to the numbers.” This naturally leads us into today’s main focus: sleep.We explore why sleep is foundational for recovery, health, and performance. From hormones and immunity to emotional regulation and brain health, sleep impacts nearly every system in the body. We discuss the “four macros of sleep” (quantity, quality, regularity, and timing), how trackers like the Oura Ring can gamify better habits, and the role of sleep hygiene routines. We also share real-life examples, strategies to improve your nightly routine, and research showing just how quickly sleep deprivation can affect hormones, metabolism, and long-term health.

From the Oura Ring to the Whoop to the Apple Watch — we break down what your wearable is really telling you (and what it’s not). This episode dives into the four metrics that matter most — sleep, readiness, heart rate, and HRV — and why comparing your numbers to someone else’s is like comparing your fingerprints. We share real-world stories, including how a ring caught COVID a day early, how athletes can train through low readiness days, and why sleep hygiene might be the ultimate performance enhancer. Whether you’re chasing a HYROX podium or just trying to wake up less tired, this is your guide to making your wearable work for you, not the other way around.

This episode zeroes in on real-life nutrition tactics for busy lifestyles — from smarter grocery shopping to sustainable meal prep routines. We share how to build 80% of your meals from reliable staples to avoid burnout and decision fatigue, while still weaving in seasonal variety and flavor.We break down grocery list must-haves, like jasmine rice, Safe Catch tuna, and frozen veggies — plus tips on shopping the perimeter, avoiding the “hungry cart,” and navigating tricky labels (like hidden sugars in oatmeal). Whether you’re grabbing staples from your preferred grocery store or seasonal options from the farmers market, the goal is efficient shopping and nutrient-dense meals.On the meal prep front, we discuss building simple, high-protein meals using ingredients like cottage cheese, tuna, salsa, and eggs — and how to cook once, eat five times by prepping in bulk with minimal effort. You’ll hear how our routines have evolved with lifestyle shifts (commuting vs. working from home), and how to adapt food prep around family schedules, sports seasons, and energy levels.We also cover tips like:    •    Creative swaps like Greek yogurt for sour cream    •    What to do during the after-school “witching hour”    •    Why you don’t need a perfect meal plan — just a repeatable oneWe round out the episode with a short recap on creatine monohydrate — its muscle, cognitive, and anti-aging benefits — and how it fits into a low-cost, high-ROI supplement stack that also includes protein, greens, and fish oil.If you’ve been overwhelmed by nutrition advice or feel stuck in a recipe rut, this one’s for you. It’s not about complexity — it’s about consistency you can live with.

This week, we’re diving into one of the most misunderstood and underrated supplements in the wellness world: creatine. And here’s the twist—it’s not just for gym rats or bodybuilders.We explore what creatine actually is, how it works in the body, and why it’s beneficial far beyond the weight room. From boosting muscle strength and recovery to supporting brain function and cognitive performance, creatine has earned its reputation as one of the most studied supplements out there. We also take a deep look into how it uniquely supports women’s health—including during the menstrual cycle, perimenopause, and menopause—and how it contributes to healthy aging for all.You’ll hear how creatine can reduce inflammation, improve energy efficiency at the cellular level, and even help you recover faster from workouts or injury. And of course, we bust the biggest myths—no, it won’t make you bulky or bloated.If your wellness goals include moving better, thinking clearer, and aging with strength and intention, this episode will help you see creatine in a completely new light.

In this episode, we highlight upcoming community events at The Factory—including the Row for Dough Challenge on August 16 and the Mad Mexican Custom Wraps grand opening on August 10. We also review the updated yoga schedule and share tips for training safely during the summer heat.The heart of today’s conversation focuses on the theme of quelling the inner critic—a follow-up to our recent blog post. We explore how to shift the filter through which you view fitness, moving away from shame-based motivation and toward self-respect, consistency, and self-love.Topics include:​ Why fitness should be an act of appreciation, not punishment​ The dangers of comparison and social media influence​ How to adopt a mindset of growth and resilience, even on tough days​ The importance of sustainability and honoring your body’s capabilities​ Real-life stories of progress, independence, and joy through fitnessWe also touch on the benefits of cold plunging for mental clarity, as well as open conversations around Ozempic, TRT, and personalized health journeys.This episode is about more than workouts—it’s about building a life rooted in self-compassion, strength, and purpose.

We kick off this episode with a quick update on Row 4 Dough, our annual fundraiser at The Factory, before diving into a conversation about mindset, movement, and recovery.We highlight lessons from our latest blog, “Quieting the Critic: Rewiring Your Inner Dialogue at the Gym,” focusing on how to become a master of perception and build positive self-talk into your fitness journey. If you’ve ever found yourself stuck in a spiral of self-doubt during a workout, this episode will help you reframe your thoughts and refocus your mindset.We also welcome Penny to the podcast to talk about incorporating yoga into your fitness routine. From recovery to stress relief to building mobility, Penny shares how different yoga styles can complement strength training and help you move with more intention.

In this episode, we kick things off with a few exciting Factory updates—including our upcoming Row for Dough event and a full month of free yoga classes with The Remedy. Don’t miss your chance to sweat for a cause and stretch out with intention.Then we dive into a hot topic that most gym-goers overlook: recovery—specifically, the difference between active and passive recovery. While doing absolutely nothing (aka couch recovery) has its place, we’re making the case for active recovery as a game-changer.We cover:    •    What active recovery actually means (spoiler: it’s not “slacking off”)    •    Why it’s essential after tough workouts, long hikes, travel days, or even moving furniture    •    How to apply it in real life—like dialing your Factory class to a 5/10 intensity, choosing yoga over weights, or pairing a long walk with strategic stretching    •    The science-backed benefits for reducing DOMS, improving mobility, and keeping your training on track long-termIf your body’s been barking at you lately, this episode will help you listen better—and move smarter.

This week, we’re diving into what matters most to our Factory fam—staying in the loop and feeling your best. We’re chatting upcoming holiday gym hours, how to try yoga for free at The Factory for The Remedy (our new wellness space!), and why hydration is more than just grabbing a water bottle.We also hit on smart, simple tips for post-workout protein timing and the power of active recovery to keep your body moving well all week long. It’s a quick listen packed with feel-good, functional advice—just how we like it.

In this episode, we dive into why social health is just as vital as physical and mental health—especially in a post-COVID world where isolation reshaped how we connect. We explore how the power of community impacts consistency, motivation, and overall life satisfaction in fitness and beyond. Chad shares insights from inside The Factory and why it’s more than a gym—it’s a place to belong. We also revisit the loneliness epidemic and how group-based environments might be the antidote. Bonus challenge: If you can catch the moment Otis rips a fart mid-recording, drop the timestamp in the comments—we’ll hook you up with a free retail item at the gym!

Navigating the Noise of Wellness.In this debut episode, Chad and Krystyna dive into why they launched the podcast and share their intention for creating a place to share how to cut through the noise and get the most out of your fitness journey.

FactoryCast teaser