Podcast: Play in new window | Download (Duration: 36:25 — 50.0MB)

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In this episode, I break down what it really takes to perform in HYROX and the balance between running and functional training, how the best in the world train, and what most people get wrong in their prep.

Whether you’re training for your first race or chasing a podium, this episode will help you understand where to put your focus, how to structure your week, and how to train with intention not just intensity.

I also share how I’m personally preparing for my first HYROX and how I am currently blending strength, conditioning, and running to build the ultimate race engine.

Main points I discuss:

• Why HYROX is a running race interrupted by functional work

• The real time breakdown of running vs. stations

• How to structure your training week for maximum performance

• The 3 key pillars of elite HYROX prep:

  1. Aerobic capacity and running efficiency

  2. Functional strength and station efficiency

  3. Race simulation and pacing

• How elite athletes approach their training

• My personal HYROX training plan and mindset going into race day

Takeaways from this show:

• Running is king. It makes up 60–70% of your race time.

• The goal isn’t just to be strong it’s to run strong under fatigue.

• You need structure: easy runs, tempo runs, and intervals, combined with functional strength and simulation work.

• Don’t just “work hard” train with purpose and intention.

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 25:29 — 35.0MB)

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In this episode, we break down the science behind our recent shift at Virtuous: separating strength days and conditioning days instead of stacking them together.

We take a look at:

• What the Hybrid 2.0 Study by WOD Science is testing and why it matters.

• The science of mTOR (muscle/strength building) and AMPK (endurance/energy efficiency)

• The “interference effect” and why doing too much in one session can limit progress.

• How separating strength and conditioning allows for clearer adaptation, better recovery, and faster results.

• Why this change is designed to help you lift heavier, push harder, and see better results inside and outside the gym.

At Virtuous, our goal isn’t just to train hard it’s to train smart, using the best research available to build programs that actually work.

If you’ve ever wondered why we program the way we do, or how science can guide your fitness journey, this episode is for you.

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 35:21 — 48.5MB)

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Welcome back to the podcast team.

“I suck at Podcasting”.

Or at least at being consistent with it.

But I am back to set that statement straight.

In this Episode I get you all caught up on everything going on in the Virtuous World and I fill you in on my secret recipe to never miss hitting any goal ever again.

If you have ever struggled to stay on track this is the Episode you need.

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 36:02 — 49.5MB)

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Working out is more powerful if you do it with your Husband or Wife.

Is it not?

In this Episode we dive into strategies to get your Spouse in to working out.

And our thoughts on this might not be what you are expecting.

Listen in to hear our mindset on it!

Enjoy!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

Personal Instagram: @meg_smth

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 54:31 — 74.9MB)

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Solo Episode coming your way!

Sorry to the Megan Smith fan club out there but this one is just Me (Cody).

Introducing our newest Team Member and Head Coach and Trainer at Virtuous Fitness Boise Coach Kodi aka “Coach K”. Virtuous HQ acquired Virtuous Boise last year and we are excited to announce our newest talent and who will be the future of the location.

Kodi is an inspiring guy with an incredible story of going all in on himself and pursuing more which is everything we stand for at Virtuous.

This Podcast will dive into is story to becoming a trainer and now the Head of Virtuous Boise.

There are so many valuable lessons in this one and we cannot wait for you to listen!

Enjoy!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Coach Kodi: @k0ach_k

Personal Instagram: @coachcodysmith

Personal Instagram: @meg_smth

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 56:12 — 77.2MB)

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This Episode is jam packed with tons of great information.

We address the most pressing dietary concerns for busy parents.

Join us as we explore practical diet advice, effortless meal prep strategies, and how we get our kids to eat healthy.

Whether you’re juggling work, family, or both, this episode is packed with tips and tricks to help you and your family maintain a nutritious diet without added stress.

Things we discuss:

• Simple, nutritious lunch and dinner recipes
• Incorporating more fruits and vegetables effortlessly
• Time-saving kitchen hacks for busy parents
• Managing stress and its impact on eating habits
• Benefits of meal prepping for busy families
• Step-by-step guide to planning weekly meals
• Batch cooking techniques and recipes
• Overcoming common meal prep challenges
• Understanding kids’ nutritional needs at different ages
• Our controversial way to have our kids eat healthy

Enjoy!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

Personal Instagram: @meg_smth

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 47:01 — 64.6MB)

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Welcome to the show! In this episode, we dive into how to crush goals as a married couple in fitness and we announce Megan joining the show as my Co-Host.

We are excited for you to listen!

Enjoy!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

Personal Instagram: @meg_smth

YouTube: The Channel

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 25:20 — 34.8MB)

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Welcome to the show! In this episode, we dive into the world of hybrid athletes where bodybuilding and Brazilian Jiu Jitsu intersect.

Join me as we uncover the strategies and insights essential for navigating this unique blend of disciplines. Whether you’re a seasoned competitor or a beginner exploring multiple avenues of fitness, this discussion offers valuable guidance on maintaining peak performance in both bodybuilding and Jiu Jitsu all while preparing for endurance events.

I share my personal journey and the meticulous plan I have crafted to excel in all arenas simultaneously. From training regimens to nutritional considerations, each aspect is examined to provide a comprehensive blueprint for success.

Discover the secrets to optimizing muscle growth while honing grappling skills, and learn how to strike the perfect balance between strength and agility. Gain practical tips on time management, recovery techniques, and mindset cultivation, essential for anyone embarking on the path of the hybrid athlete.

I believe you will enjoy the episode!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 1:20:22 — 110.4MB)

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Welcome to another episode.

Today’s show is packed with information on how to prepare for your first physique show.

For this challenge Cody is taking on my nutrition and training and in this episode he goes into strategies to prepare for getting on stage in both Workouts and Nutrition.

At the very end of this Episode Cody gives you an exact blueprint to follow to do the same thing.

Enjoy the Episode!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Cody McBroom’s Instagram: @codymcbroom

Personal Instagram: @coachcodysmith

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise

Podcast: Play in new window | Download (Duration: 25:52 — 35.5MB)

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In this Episode I tell you 7 ways to NEVER Achieve anything and remain the exact same.

This is a Lesson and Tactic I learned from Alex Hormozi and something I have used in my thinking every day since.

Check it out!

If you haven’t yet be sure to Subscribe!!!

Follow us on Social:

Personal Instagram: @coachcodysmith

Gym Instagram: @virtuousfitnesswa

Gym Instagram: @virtuousgrappling

Gym Instagram: @virtuousfitnessboise