Nutrition Plus Fitness

In this episode, Nalani Iosia and I discuss the following, and yes, it is volleyball-related- Starling South Bay Volleyball club, and playing for dad! Club volleyball, where can it take you? College recruitment The Grand Rapids Rise professional volleyball team Nutrition and rest for athletes Leadership Nalani Iosia was born and raised in Southern California and is a professional volleyball player for Major League Volleyball’s Grand Rapids Rise. She has been playing volleyball since she was 5 years old and grew up in a volleyball family, so I’ve been surrounded by the game from an early age. I played club volleyball at the club my parents started, Starlings South Bay, before moving to Mizuno Long Beach, where I played for seven years. Nalani played high school volleyball at Redondo Union, and during my sophomore year, I verbally committed to playing college volleyball at the University of Texas at Austin. She went on to play at Texas from 2020–2022 before transferring to Michigan State University, where I finished my college career from 2022–2024. Her freshman year at Texas, we made it to the National Championship, followed by an Elite Eight appearance my sophomore year. At Michigan State, I earned multiple Defensive Player of the Week awards and was named Defensive Player of the Year my senior year. After college, I was drafted by the Orlando Valkyries and helped the team win the 2025 PVF Championship.

Sarah Granetz is a strength, fitness, and nutrition coach known for her holistic approach to wellness. Her passion is to empower women to achieve their goals in sustainable and realistic ways. She focuses on building knowledge, excitement, and discipline with her clients to ensure that their progress will be maintained long-term. Her training programs are meticulously designed to improve strength, muscle definition and cardiovascular endurance, while her nutrition plans ensure optimal health, sustainability, and top performance. Sarah's commitment to evidence-based practices and her passion for empowering women make her a sought-after expert in the field. She holds an MBA, state records in competitive powerlifting, and diverse experience across wellness disciplines. Topics for discussion with Sarah today are- HRT and TRT, It's not taboo Why advanced women need coaches Your identity is what's keeping you stuck

Debra Warren is a Registered Dietitian who has been working in food initiatives in Muskegon County since 2012. Her experience includes working with non-profits, school districts, government, health care, and grassroots movements. In addition to Muskegon County, Debra has worked in youth gardens across the country, including Southern California, Chicago, and Alma, MI. Debra is committed to food systems change through an equity lens as well as working alongside individuals related to our personal and social food environments. She attended Muskegon Community College, Grand Valley State University, graduated from Central Michigan University with a Bachelor of Science, and completed her post-grad dietetic internship with Michigan State University. Currently employed by the Muskegon Area Intermediate School District and Trinity Health Muskegon. She lives in the City of Muskegon with her partner Mitch, and their 2 children attend the Muskegon Public Schools two-way immersion program. As a dietitian, Debra spends her summers split between school gardens and the hospital, and she comes home each day to her two young kids. Because of that, the joys, messiness, and challenges of feeding people are never far from her mind-they are part of both her professional work and her personal life. She is especially passionate about helping people build a healthier relationship with food. Whether through Food Connection, Cafeteria Climate, Community Gardens, Food Access, or Universal Meals for All, Debra believes food should bring people together, not make people feel like they are constantly falling short. Summer is a perfect example. Between backyard barbecues, vacations, birthday parties, and having kids home from school, there is often extra pressure to "do food right." Debra works to help people let go of the idea that they have to eat perfectly or be "good enough" and instead find more joy, flexibility, and connection around the table.

Lee Boyce is one of the finest trainers in North America. Based in Toronto Lee has taught, trained, lived, and done all the heavy lifting. In this episode Lee and I discuss:  How the business of training has changed. How Lee has leaned into being a trainer on the gym floor FIRST! Training at basically 40 years old for Lee has taken an entirely different perspective. Social media is an unreliable teacher and learning tool "Charging Your Worth" has become egregious Lee and his acronym TEST t-Trust e- Enjoyment s-Safety t-Theory

Talking to Quinn about effort and hard work is fun, not only do we talk about real life, but we get to mix in the college athletics perspective. This includes (from the article Quinn wrote) The Effort Paradox ( SKOOL Website-Parents of student athletes forum ) On the surface, it doesn’t make sense. Our brains love efficiency, right? Save energy, do the least amount of work necessary. But at the same time, we crave effort. We Need Work to Feel Like We’ve Earned It Humans are meaning-making machines. When something comes too easy, we don’t trust it. It doesn’t feel real. Think about it—how many times have you heard stories of lottery winners who end up miserable? Or people who inherit wealth but struggle with purpose? Effort Is Identity This goes beyond just chasing goals. Hard work becomes part of who we are. Look at high performers—whether in business, sports, or any other field. Many of them don’t need to keep pushing. They’re already successful. Yet they do it anyway. The Real Takeaway Instead of resisting hard work, lean into it. The struggle, the long hours, the moments of doubt—that’s not just part of the process. That is the process. So next time you’re knee-deep in something difficult, wondering why the hell you put yourself through it, remind yourself of this: You don’t just need the work. You want it. And deep down, you wouldn’t have it any other way.

In this episode the King returns, Chris Johnson, founder of On Target Living stops by to share his life and how we can improve your health with incremental changes in our eating habits. Speaker, Author, Thought Leader Health & Happiness is the key along with Chris's philosophy of- Rest--Eat--Move 1.Food is love 2.Food is social 3.Food is medicine 4.Food is information In nearly every industry, demands are increasing while capacity is shrinking. Organizations are facing burnout, poor performance, high turnover, increased costs, brutal competition, and rapid change. People can't meet today's challenges with current capacity. They MUST expand. This is mission-critical to sustainable success, even survival. Chris Johnson is an author and inspirational speaker. He is the author of 6 best-selling books, including his recent book REST EAT MOVE, you have the power to feel your best. Chris has spent the last 35 years building and implementing health & wellness programs for individuals and organizations. As a pioneer of one of the first million-dollar personal training programs in the world, he has done over 30,000 one-on-one training sessions. Today, Chris travels the world delivering his inspirational keynote presentations and is the CEO/Founder of On Target Living.

I met Mike Draheim when taking my grandkids to this 'Sports Conditioning' gym, I was intrigued to say the least. Coach Mike Is an amazing trainer, coach, and businessman. I heartily endorse his conditioning, it works and is worth every penny. See for yourself: https://xlr8foxvalley.com/ What To Expect at XLR8 Sports Training: It’s a science-based training solution that delivers real on-the-field results for athletes looking to improve their athleticism. From sprint speed, acceleration, agility, foot speed, strength, endurance, recovery, or getting back into the game after injury or time off, we can design a personal program to help you achieve your goals. We are not the one size that fits all program. Our programs focus on the individual’s needs and goals. For our XLR8 Speed Training we typically start with the athlete’s running mechanics and posture to make sure the arm and leg swing are in line to minimize wasted movement and deceleration while running. We also work on agility and overall body strength to increase their deceleration while running. We also work on agility and overall body strength to increase their athleticism. We train in small groups, but each appointment is scheduled so we know who is coming in to ensure each athlete is getting the workout they specifically need.

Redefining What Fitness Looks Like in the Second Half of Life. If your goal is to live a long and healthy life, welcome, you're in the right place. We’re playing a long game here, and the good news is I have the playbook. And not from the sidelines — everything I teach, I live. Progress is My Passion- in this episode we discuss Physical practice The Dose Living Stronger-Longer Rhythm For more information on Jeff, please visit his Substack at: https://stronger2ndhalf.substack.com/

Pete is a Performance Consultant in elite sport working with Rafa Racing, Red Bull, Willpower Performance Collective, and other elite sports teams and organizations. He was previously the Performance Director at Hintsa for nearly a decade. His background is as a Strength and Conditioning Coach and Head of Performance with professional and Olympic athletes for 25 years. During his career, Pete has worked with Formula 1 drivers and across multiple series of motorsports. He has used his expertise with alpine skiers in France, track & field athletes, rowers, triathletes, swimmers, cricketers, rugby players, and footballers across Europe, as well as athletes in India and other parts of Asia, just to name a few.