THE PROCESS PODCAST

Mike Lee is a personal trainer based in England and founder of Fire & Ice, a company that makes custom luxury ice baths and saunas. For today’s conversation, we talk to him about his work as a gym designer, notably for Cheslea and Al Nassr Football Clubs.

When Mike and his LIFTD Design earned the contract to put together the training facilities for Saudi Arabia’s Al Nassr Football Club, they had just six weeks to design the space. With an infinite budget and fraction of the time, Mike and his team tackled the task of winning over the champion club. Mike and Ed talk about designing a space not only for the likes of Cristiano Ronaldo, but a space that captures the identity of the club. Find out how this simple rule applies to any gym run the world; does it apply to yours?

Follow Mike and His Latest Design Projects Mike’s Instagram:instagram.com/mikeleept LIFTD Design: instagram.com/liftd_design FIRE & ICE Custom Saunas and Ice Baths: instagram.com/fireandicewellbeing

Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram:https://www.instagram.com/theprocessprogramming

Harry Loasby is a professional runner and coach who holds the Hong Kong record for the 3000m event. He is also the founder of Buffalo Running Company, a local running club for enthusiasts of all ages and levels. Hideo Harry Loasby sits down with us about how a simple passion for running can grow into a mission, a community, and even a culture. After setting junior national records in Hong Kong in the 1500 and 3000m and joining a NCAA Division 1 university to pursue the sport even further, Harry ultimately decided to use his love of running to create lasting impact in communities. As the Founder and Head Coach of BuffCo, Harry keeps a watchful eye on all his club members to improve and grow their appreciation for running with a mentality he calls ‘Let’s Harvest This Rice’. As a coach of the Harbour Sports Club, he is using the joy of running to help recent UK immigrants to connect and feel a sense of belonging in a new country they can call home. We are honored to let Harry tell his story today, and we hope it inspires you to go for a little jog yourself. Learn More About Harry and His Organisations Follow Harry: instagram.com/harryloasby The annual BuffCo Time Trials are happening right now! Follow and join: instagram.com/buffco.hk Harbour Sports Club: instagram.com/harboursc Sponsors: The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming

Today we talk to Karan Sanjeev, one of our Coaches on The Process Programming and on the class floor here at HQ. We revisit his performance at the Asia Fitness Championship, a competition that put his mindset to the test. Last week, we introduced the Asia Fitness Championship (link below in case you missed it!), a three-day, high-level CrossFit competition. This was also Karan’s first individual event, and one that was filled with ups, downs, and plenty to reflect on. From ambitious goals like becoming the fittest person in India, to overcoming fear and anxiety during a competition, he and Ed discuss the huge role that mindset has on performance and well-being. If you’re a competitor or thinking of becoming one, this discussion is must-listen! Follow Coach Karan: www.instagram.com/karansanjeev95 More about the Asia Fitness Championship: bit.ly/TheProcessPodcast191 This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming

Hello from beautiful Shanghai, China! We take The Process Podcast to the Asia Fitness Championship to speak with founder Max Ma, who is leading one of the fastest-growing CrossFit communities in the world. Max is a young entrepreneur and former competitive swimmer who understands the value of competition to inspire a wide audience to do great things. After finding a passion in CrossFit, he created The Asia Fitness Championship, which was an official CrossFit Sanctional of the 2019 season. Today, the AFC aims to be more inclusive by celebrating fitness enthusiasts of all abilities by supporting local grassroots competitions that all culminate to this three-day event in Shanghai. With the competition in full swing in the background, Ed and Max talk about the evolution of this competition and the greater goals Max has in mind for his home country. Connect with Max and stay up-to-date on the AFC so you can compete next year! Max Ma: www.instagram.com/maxma4real Asia Fitness Championship: www.instagram.com/asiafitnesschampionship Project ONE: www.instagram.com/projectonechina This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming

We’re excited to hear from Jamie, a licensed dietician nutritionist based in San Francisco. She tells us what leaky gut is, why we all probably have this condition, and how to fix it with a step-by-step process. Did you know that 70% of your immune cells reside in your gut? But it should be no surprise: it’s the one place in your body with constant interaction between the external world (what you eat and drink) and the internal world (your organs and cells). Jamie explains that when gut health suffers, so does our general health. And when we talk about gut health, it’s not just the quality of food that matters, but our daily stressors, exercise, sleep, and lifestyle that all play a role on our internal plumbing. So if you want to learn more about the source of leaky gut and how to fix it, Jamie and Ed will give you plenty to chew on. Connect with Jamie and learn more about your gut health Website: jamiecampbellnutrition.com Instagram: www.instagram.com/itsjamiecampbell Previous Episodes About Nutrition: Mike Malloy: Overcoming Stress Eating bit.ly/TheProcessPodcast6 Simone Arthur: Holiday Season Nutiriton Tips bit.ly/TheProcessPodcast34 The Basics of Nutrition with Coach Tammi (part 1 of 5) bit.ly/TheProcessPodcast76 This podcast is brought to you by The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming

Meet Jack Lian, a kettlebell specialist and Head Coach of Metamorfitus in Singapore. Jack will teach you a few simple adjustments to improve your KB skills in ways you probably have never known you could.

No matter where your gym is located or what kind of facility it is, chances are there are kettlebells. And for being such common everyday piece of fitness equipment, it is perhaps just as equally misunderstood. Today, Ed picks Jack’s brain on the most common mistakes we make with the kettlebell, how to fix them, and what makes it so worthwhile to learn. We also dive into Jacks ultimate goal of sharing his passion to others so that they will surpass his own kettlebell movement mastery.

Learn More About Jack Lian and Metamorfitus

Jack: www.instagram.com/thefitnessextremist

Sauce: www.instagram.com/metamorfitus

Sponsors:

The Process Programming

Website: www.theprocessprogramming.com

Instagram: https://www.instagram.com/theprocessprogramming

Today, Ed talks to his childhood friend Jack Sealy, a veteran member for the Hong Kong Football Club. When he’s not #18 on the pitch, Jack manages his local business, Sauce Barbershop: a creative space for fresh haircuts, cool drinks, and open ears. It’s common for professional athletes always launch brands, but a barbershop? For Jack, it was a natural, worthwhile challenge. He shares where the Sauce concept was born, how his new business survived the challenges of a global pandemic, and what it takes for an entrepreneur to succeed: a high standard of service, a unique business identity, and a true sense of community between those sitting in the barber chair and those standing behind it.

Learn More About Jack Sealy and Sauce Jack: https://www.instagram.com/jjsealy Sauce: https://www.instagram.com/sauce.hkg Sponsors: The Process Programming Website: www.theprocessprogramming.com Instagram: https://www.instagram.com/theprocessprogramming

Zack Kramer is a sports professional who teaches athletes how to breathe properly to increase their endurance, strength, recovery, and mindset.

Ed has been on a long journey with his own breathing practices, from taking Wim Hops breathing programs to taping his mouth shut before bedtime. In his latest dive into the subject, he picks the mind of Zack Kramer, a coach who applies different breathing strategies to boost his athletes’ performance on and off the field. Ed and Zack chat about how CrossFit is behind other sports when it comes to breath work, how the diaphragm is a powerful muscle we can train to breathe better, and how you can test your breathing tolerance right now. Ready? Take a deep breath!

Learn More About Zack Kramer:

Instagram https://www.instagram.com/athletebreathcoach

Website: https://trinitystrength.org

6-Week Breathing Program https://trinitystrength.gymleadmachine.co/6weekperformancebreathing

Previous Episodes on Breath Work:

Kyle Ruth: The Application of Nasal Breathing to Training https://bit.ly/TheProcessPodcast49

Brian Lai: The Power of Breath Work for Performance and Longevity https://bit.ly/TheProcessPodcast42

Sponsors:

The Process Programming

Website: www.theprocessprogramming.com

Instagram: https://www.instagram.com/theprocessprogramming

The Process Programming’s captain of The BUILD Program, Liam Carmichael, breaks down WHAT it means to be tough, WHY it’s important, and HOW we can overcome physical, mental, and even emotional challenges.

What’s toughness to you? For many, it means doing hard things like lift heavy, run hard, and push through physical challenges. But how about being tough to start a hard conversation with your partner? To confront the doubts that you’re trying to train away from? Liam and Ed talk about the different ways we can be tough in and out of the gym to carry a life of growth.

Liam’s Reading List:

Do Hard Things by Steve Magness https://thegrowtheq.com/do-hard-things

The Practice of Groundedness by Brad Stulberg https://thegrowtheq.com/books/groundedness

Peak Performance by Brad Stulberg and Steve Magness https://thegrowtheq.com/books/peak-performance

Follow The Build Program today instagram.com/built_tobuild

Follow Liam’s journey https://www.instagram.com/liamcarmichael90

Sponsors:

The Process Programming:

Website: www.theprocessprogramming.com

Instagram: https://www.instagram.com/theprocessprogramming

We're excited to officially introduce Alex, our in-house content creator for The Process. He's the creative mind behind all the videos on our Instagram and YouTube accounts; the reason you like and subscribe! Alex joined the team in January 2023, fresh off his adventures as a professional filmmaker in China. Ed chats with Alex about what it's like capturing a sport he had no previous experience in, starting his own fitness journey with The Process, and his recent journey of growth in these last eight months.

Instagram: www.instagram.com/alex747380

Sponsored by The Process Programming: Website: www.theprocessprogramming.com Instagram: www.instagram.com/theprocessprogramming