Shows
Double Edge FitnessFrom Setbacks to Strength: Alex Smagala's Life-Changing Fitness JourneyJoin Derek Wellock as he sits down with Alex Smagala, a dedicated gym member who transformed his life through consistency and fitness. In this candid podcast episode, Alex shares his journey from a D1 baseball career cut short by injury to overcoming personal struggles with alcohol and building a healthier life as a busy professional and father. Discover how one small shift—showing up at the gym—led to massive changes in his physical health, mental clarity, and relationships. From breaking personal records to fostering lifelong friendships, Alex’s story is a testament to the power of discipline over motiva...
2025-08-091h 25Double Edge FitnessCrossFit, Motherhood, and Resilience: Coach Kris' Journey and Pregnancy Fitness InsightsWhen it comes to navigating fitness during pregnancy and beyond, finding the right guidance can make all the difference. In this eye-opening conversation, we sit down with CrossFit coach Crystal Thompson who shares her unique journey from competitive athlete to prenatal and postpartum fitness specialist.Crystal reveals how she maintained her training throughout two healthy pregnancies and offers practical insights that go far beyond the typical "listen to your body" advice. She breaks down the science of diaphragmatic breathing and explains how proper breathing techniques can preserve core strength and pelvic floor function during pregnancy. "What you...
2025-07-181h 54Double Edge FitnessGym Programming Update 7/7/2025Take a front-row seat as our gym undergoes a transformative programming revolution! After 11 years, I'm finally stepping into the programming role alongside my brother to craft workouts that better serve our community's evolving needs.The cornerstone of our new approach? I'm personally testing every workout two weeks before you see it, ensuring each session delivers the right stimulus and flows properly within the weekly training cycle. This hands-on involvement means when you see my score posted, that workout has received my seal of approval for effectiveness and enjoyment.We're redefining our LEAN program with a...
2025-07-0340 minDouble Edge FitnessDouble Edge Update | June 2025Get ready for some major updates to the Double Edge Fitness community! This solo podcast episode dives into exciting developments that will shape our gym experience in the coming months.The biggest news affects our Midtown location - we're finally tackling that problematic concrete floor! Starting September 2nd (right after Labor Day), we'll close for 7-10 days to completely replace the entire 100' x 20' drop zone with new 6-inch concrete. Don't worry about missing workouts during this time - we'll be running expanded classes at our South location with all your favorite coaches.Our...
2025-06-201h 01Double Edge FitnessA Story of Family Resilience and Personal Growth with Shawn and MelanieWhen Shawn and Melanie welcomed their daughter Piper into the world, they never expected to face a parent's worst nightmare. What should have been a routine delivery turned into a fight for their newborn's life when severe meconium aspiration left Piper unable to breathe on her own. In this raw and emotional conversation, they take us through those terrifying moments in the delivery room, the months spent at UC Davis Medical Center as Piper fought for survival, and the unexpected ways their CrossFit community became an essential lifeline during their darkest hours.Beyond their medical journey, Shawn...
2025-06-134h 36Double Edge FitnessCrossFit Chaos & Champagne: Hilarious Gym Banter with Sarah, Jenny Drew and Emma!What happens when you put three passionate CrossFit women and their coach in a room with champagne, a naked doll, and a microphone? Pure fitness magic.This episode features Sarah, Jenny, and Emma – three women spanning different decades of life who share a common love for CrossFit and the Double Edge community. Their candid conversation reveals the transformative journeys that brought them from various athletic backgrounds into the CrossFit fold, challenging preconceptions and building strength along the way.The group dives deep into topics rarely discussed with such honesty in the fitness world. They tackle th...
2025-05-301h 37Double Edge FitnessThe Essential Guide to Intentional SupplementationThe supplement industry is a minefield of competing claims, pseudoscience, and genuine breakthroughs that can leave even the most health-conscious consumer bewildered. This episode cuts through the noise with straight talk from exercise science expert Chase Brady and primary care practitioner Cassie Wellock as they break down what actually works, what's probably worthless, and how to make smart choices with your supplement dollars.From the critical importance of third-party testing to the suspect nature of "proprietary blends," you'll discover why the supplement industry is, as our experts bluntly put it, "an absolute shit show." The conversation doesn't...
2025-05-232h 17Double Edge FitnessFrom Gamer to Double Edge Legend: Cody Burch’s Inspiring Fitness Journey at Double EdgeWhat does it take to transform from a late-night gamer fueled by fast food to one of the fittest members at a CrossFit gym? Cody Burch joins us to reveal his remarkable six-year journey that's about much more than physical transformation.Cody candidly shares how he went from playing World of Warcraft until dawn to becoming an elite CrossFitter, despite having zero athletic background. "I was already fat," he laughs, reflecting on his pre-fitness days. "The fuck's a dad bod? I'm not going to already live that life." This refreshing perspective drives his commitment to health even...
2025-05-101h 58Double Edge FitnessBeyond the PR: Finding Purpose in Fitness After the Final WhistleWhen collegiate athletes hang up their jerseys, they often face a profound identity crisis that few discuss openly. In this deeply personal conversation, former college baseball player Ryan and ex-football star Carl share their transformative journeys from competitive sports to sustainable fitness, revealing the mental and physical challenges that came with this transition.Both men candidly discuss how their relationship with fitness evolved from an all-or-nothing competitive mindset to a more balanced approach focused on longevity. "I don't want to say never," Carl reflects when asked about chasing his college lifting records, "but I definitely don't have...
2025-05-091h 29Double Edge FitnessChase Brady is leaving Double Edge Fitness to protect and serve his community.What happens when your life's carefully planned trajectory suddenly pivots in an unexpected direction? Chase Brady, longtime coach at Double Edge Fitness, joins the podcast to reveal his surprising decision to transition from fitness coaching to law enforcement after completing his master's degree in exercise physiology.The conversation begins with Chase's revelation that despite years of planning for a doctoral program or physical therapy school, he found himself increasingly drawn to the Washoe County Sheriff's Department. With characteristic thoroughness, Chase approached this decision by conducting extensive interviews with current officers, preparing 24 questions for each and spending three...
2025-05-051h 12Double Edge FitnessFrom Corporate Burnout to Fitness Revival: Coach Jason Niedzielski's JourneyEver feel trapped in a life that looks successful on paper but is slowly draining your soul? Jason Nijilski's story might be exactly what you need to hear.After spending 15 years climbing the corporate ladder in the wind energy industry, Jason made the life-altering decision to walk away from it all and pursue his passion for fitness coaching. Just three months into his new career at Double Edge CrossFit, disaster struck – a catastrophic injury during a routine back squat left him with all three adductor muscles completely torn from the bone. What followed wasn't just physical rehabilitation, bu...
2025-04-281h 51Double Edge FitnessFitness Deep Dive: One-Rep Maxes, Deadlifts, Creatine, AI Meal Planning & More!Join us at Double Edge Fitness as we dive into a jam-packed episode with hosts Derek and Jacob Wellock! 🏋️♂️ In this episode, we cover a ton of fitness topics to help you level up your training game:One-Rep Maxes & Percentage Work: Why testing your limits is key to building strength and tracking progress over time.Sumo vs. Conventional Deadlifts: Learn how genetics, mobility, and technique impact your deadlift performance and how to fix imbalances.Training to Fatigue vs. Failure: Discover the balance between pushing hard and recovering smart for long-term gains.Warm-Up Imp...
2025-04-211h 33Double Edge FitnessFrom Crisis to Clarity: Transforming Family Nutrition.Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/
2025-04-151h 39Double Edge FitnessFrom Chaos to Consistency: Building a New Podcast Room & Answering Your Wildest Fitness Questions!Step into the gym with brothers Derek and Jacob Wellock as they reignite their podcast journey with raw honesty and hard-earned wisdom. This conversation peels back the curtain on what really drives sustainable fitness results—finding that sweet spot between showing up consistently and pushing your limits with proper intensity.The brothers tackle fitness myths head-on, particularly the misunderstood concept of CNS fatigue that many use as a convenient excuse to skip workouts. Through personal examples and years of coaching experience, they explain why most gym-goers will never truly experience this phenomenon and how to recognize when yo...
2025-04-061h 28Double Edge FitnessHow to Crush Your Workouts While on a Calorie DeficitStruggling with energy during workouts while trying to lose weight? You're not alone. This deep dive into the science of training while in a calorie deficit reveals why so many athletes feel sluggish when cutting calories—and offers practical solutions to maintain performance while still achieving weight loss goals.The conversation tackles a crucial nutritional dilemma faced by dedicated fitness enthusiasts: how to preserve workout intensity while creating the calorie deficit necessary for weight loss. While conventional wisdom often pushes low-carb approaches for shedding pounds, this strategy can severely undermine performance for those engaged in high-intensity training. We...
2025-03-3013 minDouble Edge FitnessBest Protein Sources for a Low Protein Diet (Kidney-Friendly Options)When a question about low-protein diets for kidney health arrived, what seemed like a straightforward topic quickly revealed fascinating nuances about protein consumption, kidney function, and dietary management. The conventional wisdom of simply reducing protein intake only scratches the surface of proper kidney care.The real villain for struggling kidneys? Phosphorus. Those with kidney concerns should limit phosphorus-rich foods like red meat, organ meats, dairy products, processed meats with preservatives, shellfish, and most nuts and seeds. For example, just one ounce of almonds contains a significant 137 milligrams of phosphorus, potentially stressing compromised kidneys.Instead, focus...
2025-03-2606 minDouble Edge FitnessUnlocking Optimal Health: Blood Work, Hormones, and Prevention with Cassie Wellock, PA-CWhat if your body was sending warning signals years before disease struck—and you could actually see them? That's exactly what comprehensive blood testing offers, yet most people avoid or minimize the importance of regular lab work until symptoms appear. In this eye-opening conversation, fitness coach Derrick Wellock and his wife Cassie, a physician assistant who recently opened Vertical Primary Care within Double Edge Fitness, share their expertise on using blood work as your body's early warning system.Cassie explains how standard lab ranges reflect the average population rather than optimal health, and why "normal" results might st...
2025-03-211h 16Double Edge FitnessThe Lifestyle Anchor: Finding Your Health Inspiration.Finding your anchor might be the most important health discovery you'll ever make. In this deeply personal episode, I reveal the critical insight I've gained after two decades in the fitness industry about who succeeds and who doesn't in their health journey.While most people begin fitness focused on aesthetics and weight loss, I've observed that these motivations rarely sustain long-term commitment. The transformation we seek moves painfully slow, and we're often never satisfied with our appearance regardless of improvements. This creates a psychological trap that leads many to abandon healthy habits when visible results don't materialize...
2025-03-2057 minDouble Edge FitnessEarly Morning Fuel For WorkoutsYour approach to pre-workout nutrition, especially for early morning training, might need a personal overhaul. Drawing from 20 years of coaching experience, I've discovered that the conventional wisdom of what to eat before training deserves careful reconsideration.The classic recommendation of 20 grams of protein and 20 grams of carbohydrates before training holds merit, but requires individual calibration. Your muscles store glycogen from meals throughout the day, which means your previous day's nutrition profoundly impacts your morning performance capability. For some, fasted training works beautifully; for others, it's a recipe for poor recovery and diminished results.Gender differences...
2025-03-1213 minDouble Edge FitnessUnderstanding the Fundamentals of NutritionDive deep into the fundamentals of nutrition in this enlightening episode that aims to demystify the complexities surrounding healthy eating. With March being Nutrition Awareness Month, we focus on key elements that can enhance your understanding of food and its impact on your health. Through compelling personal stories and evidence-based discussions, we break down the essential components of nutrition and highlight the importance of individualized approaches.This episode is packed with valuable insights, such as the role that genetics plays in how we respond to different diets. You’ll discover that nutrition is not a one-size-fits-all scenario, an...
2025-03-041h 35Double Edge FitnessMastering Hand Care: Essential Tips for CrossFit and Gymnastics AthletesFollow us on Instagram here! https://www.instagram.com/doubleedgefitness/
2025-02-1641 minDouble Edge FitnessDouble Edge Programming Update: Collective Goals, Long-Term Health, and the Journey to One-Rep Max SuccessDiscover the transformative power of strategic fitness programming as we explore the core of Double-Edged Fitness's latest initiative. Ever wondered how a community can unite to achieve extraordinary physical transformations? Jacob and Chase are here to reveal their ambitious plan to collectively shed 1,000 pounds of body fat and build 300 pounds of muscle in just one year. With a focus on accountability through regular in-body scans and varied workout plans, they promise to keep the journey both effective and engaging. Find out how changing programming roles can spark new energy and why staying consistent is the real game changer.
2025-01-0838 minDouble Edge FitnessGym Updates, Realistic Fitness Goals and Commitment Strategies for 2025What if your approach to health and fitness was all wrong? Join us as we unravel the power of setting realistic timelines over lofty, unattainable goals. Inspired by Alex Hermosi's insights, we discuss the pitfalls of rapid weight loss, the societal challenges that make a healthy lifestyle tough, and how our modern conveniences starkly contrast with the physical demands of the 1800s. It's a conversation that might just redefine your perspective on long-term health and encourage you to adopt a more balanced approach as we step into 2025.Ever felt like your health goals fall to the wayside...
2025-01-061h 06Double Edge FitnessNavigating Holiday Fitness: Year-End Updates, Cruise Challenges, and Sustainable Health GoalsReady to transform your approach to fitness and wellness as the year wraps up? Tune into our latest episode for a comprehensive year-end fitness update from Double-Edged Fitness, where we reveal an exclusive membership offer with substantial savings. With only 10 coveted spots available, we'll walk you through the renewal process and how this supports our financial goals. Plus, we'll fill you in on our holiday schedule, including gym closures and the exciting possibility of a special New Year's Day workout session.Ever wondered how to maintain your health on a cruise filled with tempting treats? Join us...
2024-12-231h 20Double Edge FitnessDE Update | Week of December 2ndWhat if the holidays were more about experiences than material gifts? This episode begins with a personal holiday greeting and a story about overcoming norovirus just in time to embark on a meaningful family adventure—a 10-day ocean trip that promises to create cherished memories. Join me as I talk about this shift in focus, inspired by my daughter's hospital stay last year, and how it's reshaped our family's holiday traditions. Meanwhile, Chris, Tammy, and the entire gym team are stepping up to ensure everything runs smoothly while I'm away. We're also shaking things up at the gym with fr...
2024-12-0211 min