The FOURTH PHASE PODCAST

You can't show up to your marriage with a half-empty tank.In this Swim Buddy episode, JJ and Kristel get into the truth about self-care , why it's not selfish, why it's mission readiness for marriage, and how to support your partner without guilt or resentment.We disagree. We push back. We get to something real.If you've ever felt guilty taking time for yourself, or watched your partner run on empty , this one's for you.What we cover:- Why self-care isn't selfish- The martyr trap most couples fall into- How rest can be your version of self-care- The 5-step playbook for couples- Why scheduling self-care is a discipline, not a luxuryIn memory of Charlie Keating IV — 10 years gone but never forgotten.Support the C4 Foundation: c4foundation.org—The Fourth Phase PodcastHosted by JJ Parma, retired Navy SEAL (1996-2017), and his wife Kristel.Follow us:Instagram: @thefourthphasepodcastTikTok: @thefourthphasepodcastYouTube: youtube.com/@thefourthphasepodcast

Ian Urtnowski grew up in Coronado, California, a beach kid turned waterman, lifeguard, and entrepreneur who built URT from $700 and zero guarantees. In this episode, Ian opens up publicly for the first time about the personal battle that has shaped every decision he's made.A close friend of Navy SEAL Charlie Keating IV, killed in action on May 3, 2016, Ian turned grief into purpose. The Chuck Heavy memorial shirt, the partnership with the C4 Foundation, and the brand he's built today, all of it, in his own words, is "the house that Charlie built."This is a conversation about finding comfort in chaos, building something from nothing, honoring the people who shaped you, and living fully in the present.In this episode:Growing up in Coronado and becoming a watermanBuilding URT from $700 with no business planThe serendipitous moment that created the brandCharlie Keating, the friendship, the loss, and the legacyThe C4 Foundation and what it means for military familiesLiving and building in the present tenseSupport URT and the C4 Foundation: urturt.com | c4foundation.org

In this first Swim Buddy episode, JJ and Kristel share the real story behind The Fourth Phase Podcast—why it took years to launch, what they went through to get here, and why the timing finally mattered.From divorce and life transitions to rebuilding, discipline, and connection, this episode breaks down what it actually means to start over—and why you’re never out of the fight.They introduce the Swim Buddy concept from Navy SEAL training and how it translates into marriage, partnership, and life.

In this first episode of The Fourth Phase, JJ and Kristel sit down with former Navy SEAL and longtime BUD/S instructor Mark James to break down what it really takes to endure, perform, and lead under pressure.After more than 15 years training SEAL candidates and decades pushing himself through endurance sports, including 10 Ironman World Championship qualifications, Mark shares the mindset that separates those who finish from those who quit.This conversation goes beyond motivation. It’s about discipline, resilience, and the long-term habits that shape performance in every area of life.They talk through what BUD/S training actually reveals about human behavior, why most people quit when things get hard, how adversity builds mental toughness, and what decades of elite performance can teach about longevity, health, and purpose.If you’re navigating a transition, facing adversity, or trying to level up in any area of your life, this episode gives you a clear look at what it takes to keep going when it matters most.