Red Wolf CrossFit - Pack Mentality

In this episode we sit down with Vanessa, one of the original coaches from Red Wolf CrossFit, to uncover the impact of her early experiences on her coaching style and fitness philosophy. Vanessa shares pivotal moments from the Red Wolf days that have shaped her approach to fitness and coaching. Balancing a demanding schedule with four kids, she reveals how she integrates fitness into her daily lif...

In this episode Matt and Caitlin Banwart dive into the supplements that fuel their fitness journeys and how these can enhance yours too. They start by discussing the crucial role supplements play in providing targeted nutritional support, enhancing performance, ensuring convenience, and optimizing overall health. They cover their personal supplement picks, detailing the benefits and how these choi...

In this episode Caitlin and Matt chat program design. From yearly planning with macro cycles to fine-tuning your weekly routines with micro cycles, we cover it all. Learn how to balance training intensity, volume, and frequency, and pick the right exercises to optimize your performance. Caitlin and Matt also break down how to manage your energy systems effectively and introduce the Three PPs: Plan...

In this episode Matt sits down with Dan Uyemura, the visionary CEO behind PushPress, to explore the dynamic intersection of technology and fitness. As a leader who navigates the forefront of gym management innovation, Dan shares his unique insights on how technology is not just shaping the future of the fitness and coaching landscape at large. From the evolution of gym management software to the c...

Dive into the ironic world of staying unfit and unhealthy. We tackle 18 surprisingly common habits that keep people from achieving their fitness and health goals. From surrounding yourself with the wrong crowd to the trap of "starting tomorrow," we break down these pitfalls in a straight forward style. This podcast flips the script, showing you exactly what NOT to do. By exploring these unhealthy...

Ever feel stuck with pull-ups? First up, we're figuring out what's holding you back - is it grip, core, or upper back strength? Then, we're getting real about strict vs. kipping pull-ups. Spoiler: you need those 3-5 strict ones down first. Caitlin and Matt dive into why pull-ups are more about strength than fancy skills. Expect tips on exercises like dead hang hollow body, chin over bar holds, and...

Ready to get shredded but tired of counting every calorie? Tune in to our latest podcast episode where we reveal 7 powerful steps to achieve that lean, muscular physique without obsessing over numbers. We'll dive into why making protein your mealtime MVP (think chicken, beef, fish, eggs) is crucial, and how to snack smart with options like Greek yogurt, cottage cheese, and beef jerky. Learn why ch...

Dive into the gritty world of self-accountability with "The Cycle of Blame."This podcast explores how blaming external factors, others, and eventually ourselves, shapes our journey towards success or failure. Matt & Caitlin delve into the psychology of blame and its impact on personal growth and achievement. They discuss the thin line separating winners from losers, emphasizing that success of...

Join Matt Banwart and the team on the Pack Mentality Podcast for a special "Year in Review" episode. As a seasoned CrossFit coach and gym owner, Matt leads a dynamic discussion with Caitlin, Danny, and Kim, diving into the highs and lows of 2023. They'll share personal stories of goals met and missed, and the lessons learned along the way. Highlights: 2023 Reflections: Each host reveals their prim...

Coach Danny & Coach Matt dynamic talk about CrossFit's evolution from a fitness philosophy to a competitive sport. We begin with a look into CrossFit's roots and its core principle of General Physical Preparedness (GPP), followed by a discussion on how CrossFit redefines traditional fitness norms and its significance as a sport. We also look at how CrossFit's role in enhancing athletic perform...

This special episode of The Pack Mentality Podcast is your ultimate Holiday Survival Guide. Caitlin and Matt chat about eating slowly and stopping at 'satisfied' rather than 'stuffed' – a game changer for holiday feasting. Plus, we share essential tips for staying in shape amidst the busiest season. On the go? We’ve got you covered with strategies for eating well while hustling through the holiday...

Special guest Eric Freedom, owner of Reason Fitness in Arcadia California and author of "Don't Run from the Fight: The Freedom Framework for Men's Power and Purpose” joins Matt on this episode of the Pack Mentality Podcast. Highlights: Eric shares his most defining life event, shedding light on how it reshaped his identity. Juggling business, family, and fitness without losing your balance. The ar...

Caitlin and Matt are getting real about their biggest coaching pet peeves. We talk about everything that bugs us when coaching fitness and nutrition. We also chat about motivation. Spoiler alert: it’s not what you think. We’ll chat about why treating motivation like a skill can be useful and how Matt and Caitlin battle to stay motivated themselves.

Coach Caitlin and Coach Matt chat about the "Rule of 100," a concept that's not just a number but a pathway to excellence in fitness, nutrition, and lifestyle. What is the Rule of 100? The essence of the Rule of 100: Achieve 100 repetitions of a specific task, focusing on improving each rep in the shortest time possible without compromising quality. A blend of speed, quality, and consistency, push...

Coach Danny & Coach Matt cover the different types of weightlifting - Olympic, Powerlifting, Bodybuilding - and their unique roles in functional fitness. We tackle the critical question: "Why incorporate weightlifting into your fitness regimen, especially within a CrossFit framework?"From muscle growth, metabolic boosts to mental health improvements, we explore the many benefits of weightlifti...

Coach Danny & Coach Matt talk gymnastics and its critical role in CrossFit training. Join us as we explore how entry level gymnastics elevate your CrossFit performance.

Dive into the inspiring journey of Red Wolf CrossFit's very first member Josellyne. She has thrived for ten solid years within our wolf pack. Learn firsthand about the community impact on personal fitness goals, advice to CrossFit newcomers, and the art of balancing the demands of life with the pursuit of fitness. This episode isn't just a celebration of longevity; it's a blueprint for building a...

In this episode, we pull back the curtain on what motivated Caitlin and Matt to become coaches, and what they love about coaching. Learn the essential client traits that make coaching a two-way street to success. Whether you're in the coaching business or on a personal fitness journey, this episode is your roadmap to results.

In this episode, we sit down with Tanya, a 10 year member of Red Wolf CrossFit. We dive into her fitness journey, tackle common myths about CrossFit, and get her insights as she is in the best shape of her life at 50 years old. She shares her personal journey along with how she stays motivated.

Tune in to discover the science and strategies behind metabolic conditioning. We define what "metabolic" and "conditioning" really mean, and what happens when you combine the two. We'll also bust popular MetCon myths that could be holding you back.

In this episode we sit down with Arman, a dedicated member of our community. Listen in as he shares his transformative journey — from starting with no experience to smashing fitness goals. Arman also reveals how CrossFit has impacted various aspects of his life and offers actionable tips for anyone sitting on the fence. Don't miss this inspiring story packed with real-life insights along with stra...

Caitlin and Matt chat about why rest days may not be as crucial as you think. They share personal insights on how to optimize your fitness routine without compromising gains. Ideal for anyone who questions the "day off" mentality in their workout schedule.

Step into the world of Matt, the founder of Red Wolf CrossFit. He shares how CrossFit saved his life when he was 20 years old, his first CrossFit workout, and how he got into coaching. Fast-forward to now, and Matt's taken that obsession and converted it into Red Wolf CrossFit which he founded in 2012.Why did he make the leap from enthusiast to owner? For Matt, a gym is not just walls filled with...

Discover why ramping up your protein intake can be a game-changer. Also gain insights as to why steering clear of processed foods, sugar, and alcohol can propel you towards better results in the gym. Tune in for expert tips and straight talk that could accelerate your fitness.

Caitlin and Matt tackle 5 frequently asked questions about fitness. What is the best exercise for losing fat? When is the best time of day to workout? What specific exercises do you suggest for improving core strength quickly? What would be your go-to high-intensity workout to achieve the greatest calorie burn in a short span? What are your go-to strategies for helping overcome fitness plateaus? T...