Black Flag Radio

Our official nutrition partner at Black Flag Athletics, Grace Kelley is our guest for episode 116 of Black Flag Radio. She's Master's student in Nutrition at Case Western Reserve University with a master's in Exercise Physiology. We discuss her belief in education, especially learning about our own health. We also get into simple and actionable guidance surrounding nutrition education, planning meals and recipes, and most importantly cutting thru all the noise and BS floating around the interwebs, enjoy!

Meet Ana, Jack, Beth and a little bit of Kevin, as we welcome the entire Drinan Family on Episode 115 of Black Flag Athletics Black Flag Radio. We get to know each of them a little bit; how they all found a home at BFA, their backgrounds, their special talents, how they have persevered in the past, how they have become a closer and stronger family, and what to expect from the crew in the future. We even crack a few jokes, enjoy!

Challenge accepted! A new opportunity presented! The coronavirus pandemic is nothing any of us have experienced, however as the Black Flag Community it is a time thru which our mission will shine. TR, Peter, and Pawel get together for our first in person remote episode to discuss our reactions and future preparations to ensure our continued commitment to our Black Flag Fam. We also discuss the benefits we can take advantage of and growth we can experience as we press on during this hurdle. Enjoy!

Paramedic, Coach, CrossFitter, Olympic Weightlifter but above all, father and family man, Coach Jeremy Puszakowski is our guest on Episode 113 of Black Flag Athletics Blag Radio. We explore his roots in motorcross and bodybuilding, and how he transitioned into functional fitness and Olympic Weightlifting. We also discuss his appreciation for the craft fo coaching, developing work ethic and mental fortitude, building on success, and how to stay safe in a hectic world., enjoy!

Always willing to lend a helping hand, our guest for Episode 112 of Black Flag Athletics Black Flag Radio is the Big Sexy himself, Chris Rangus. The life long tradesman lets us in on the values that he has learned and that have guided him to become a positive person. We also dive into the benefits of staying true to your passion, overcoming obstacles, evaluating progress, and how little acts of kindness have a much much larger impact. Enjoy!

Creating our own reality, self awareness, managing expectations, and taking care of one self are just a few of the topics we examine with a familiar friend, Tracy Beck of Connected Physical Therapy and Wellness. It has been a time of change, growth, self exploration and internal work for Tracy. In this episode of Black Flag Radio, we uncover the catalyst for this journey, the challenges, and opportunities that have presented themselves as she continue to take small steps everyday in a positive direction. Enjoy!

No meniscus, not a problem! Welcome back to Black Flag Athletics Black Flag Radio. Our guest for episode 110 is way overdue. We sit down, get to know, and catch up with one of the OGs of BFA, Shelly Essi Norehad. Shelly lets us in on why and how she got into CrossFit, what has kept her consistent and keeps her motivated, as well as going thru and coming back from knee surgery.. We also explore life outside of the gym, taking chances, trying new things, and succeeding, enjoy! 

Moving around the world, playing wide out for the Hoyas, washing cars, driving UPS truck, practicing law, running for public office, and now confronting cancer head on. Brian Darling is now facing his biggest challenge. He shares with us how with the help of mindset, nutrition, exercise, spirituality, and the Black Flag Fam he has been able to feel the best he has, and how this has provided an opportunity for him to evaluate the imbalances in his life. This is a must listen for everyone. 

How does one go from being self destructive and passionless to a whirlwind of enthusiasm? On episode 108, we introduce Jeff Sokol of Sokol Strong. With a relatively simple tool, Jeff was able to get his life together and flourish. Find out where he came from, how he continues to hustle, and how specializing initially made a tremendous impact. We also discuss the states and skill of both mental and physical preparedness, foundational movement systems, and "feeding the bell. Enjoy!

On this episode of Black Flag Radio we are joined by Coach Vernon Griffith of Virginia High Performance. We go into great depth on the concept of not only "exploring the corners" but also "expanding our box". We discuss how we can fill in the cracks and how we can get better at holding our bricks together in terms of our training. The conversation also explores poetry of movement, coaching leadership and communication, the value of downregulation, a quick debate on hip hop's GOAT, and best flavor of ice cream. Enjoy!

A coach since 15 years of ago, it seems Steph Earl has been around forever. A former fine arts student, gymnast, diver, martial artitst, Olympic Weightlifter, and CrossFitter, she has found a home with Powerlifting. In our very upbeat conversation we cover finding her confidence and spirit, her coaching pedigree, making difficult decisions, and adding value to our athletes. We also dig deep on how to evaluate progress, the importance of sticking to a plan, and consistency in our training. All "strength is welcome" on Episode 106 of Black Flag Radio with Steph Earl!

For Episode 105 of Black Flag Radio we welcome two time Olympian, multiple records holder, student of weightlifting, and mentor of movement, Chad Vaughn of Vaughn Weightlifting and Power Monkey Fitness. We discuss the current world events in the sport of Olympic Weightlifting, importance of health & longevity, and the focus of his content. We then explore the realistic demands of the sport, the potential for athletes, the most challenging aspect of Olympic Weightlifting, and taking personal responsibility over the outcomes of our training. 

Former professional bikini competitor turned Strongman, for episode 104 of Black Flag Radio, we cordially introduce you to Sarah Furman. We discuss how and what attracted her to the sport, what she is currently working on to improve, knowing that there is always room for growth, and become aware and more comfortable with yourself. We also dive into some Strongman tips for CrossFit athletes, what makes her smile, and what not to do if you want to be a chemist :)

Few athletes reach the elite level in one sport, fewer even across multiple disciplines. Leah Casciano happens to be one of those athletes as an accomplished CrossFit Athlete, Olympic Weightlifter and Powerlifter. She has been a multi-sport athlete since the day she could run giving much credit to her genes. Coaching, training, and sharing her knowledge of sport as well as nutrition has become second nature. We uncover her path in the strength and fitness world, overcoming substance abuse, discovering the right environment and support system, living an unconventional life, finding her niche, creating "gangs", and the finer the points of getting tattooed.  Enjoy!

Coach Hill is back! Since being one of our original remote guests, Michael Hill has become the Associate Athletics Director for Sports Performance at Georgetown University, received multiple awards, and been recognized as one of the top individuals in his field. In our second go around, in addition to catching up with Coach, we dive into cultivating a learning environment for coaches and athletes, continually honing our communication skills and style, importance of evaluating and reevaluating our approach to programming, and all the little things that make the biggest difference in sport. Enjoy!

Episode 101 of Black Flag Radio welcomes the creator & founder of one of the fastest growing health and wellness communities, the self proclaimed, health nerd, Nick St Louis. In our fantastic conversation we cover the benefits of walking, challenging the status quo, discovering and expanding our limits, and being the heroes our our own health journey. We also discuss the value of building strong foundations, the importance of experimenting, as well as becoming aware and responsible for our wellness. Enjoy!

The time has finally arrived, our 100th Episode! And guess what, Tom Rini has his own podcast too! On this very special episode of Black Flag Radio get a sneak peek to what you can expect from TR's show as he shares his journey as a business owner, fitness professional, and family man covering topics ranging from stress management, fitness, strength, conditioning, anti-aging, social components of fitness and wellness, longevity, life and more. What are you waiting for? Head over to your podcast app and subscribe to Tom Rini Radio.

We are hitting the slopes in episode 99 of Black Flag Radio. This week we are joined by Jessica Stewart and we go waist deep on things skiing, CrossFit, celebrations, holidays, dancing, and kicking the habit. Find out how Jess fell in love with "shredding" the "pow pow", what turned her into a real "ripper", where she gets her dance moves from, how to get her singing, and what's on the menu - pizza and fries anyone? Just kidding, enjoy!

Happy Thanksgiving Fam! On this special holiday episode we are joined by the Director of the ever growing Black Flag Athletics Kids program, Coach Michelle Seghi. As a full time teacher, she knows very well what it takes to connect and get the most out of her students and young athletes. We dive into the importance of being active and exercise, putting in the effort in and outside and the classroom, putting yourself first so that you can deliver for others, and molding the future leaders of the world. Enjoy!

What did you want to be when you were young? Whom would you want as a dinner guest? What is you favorite fiction book? Who is the last person you sang to? These and many more big beautiful questions answered by our very own TR, Coco, Peter, and Pawel. We take an episode to step away from the daily grind and get to know the crew just a tad bit better. Enjoy!