Episodes

Hybrid Mentality, Brotherhood, and the Call to Lead at Home This conversation between Cody and Cody McBroom explores what it means for men to live with a “hybrid mentality” across fitness, faith, marriage, fatherhood, and leadership. It centers on brotherhood, stewardship, and the responsibility to become a protector, provider, leader, and lover in practical, measurable ways.Cody McBroom shares how his own standards were shaped by not seeing certain examples from his father, and how faith becam...

Thirteen years ago I signed a lease and opened a gym with no idea what I was doing. Still here. This episode is the honest version of those thirteen years — what building Virtuous actually cost, and the lessons that only come from staying in the seat: the loneliness, the no-answers seasons, and the reason I never put it down. If you’re building something — a business, a side thing, anything with your name on it — this one’s for you. In this episode: What I thought I was building in 2013 vs. ...

“You can’t be strong AND run AND do jiu jitsu — you’ll just be mediocre at everything.” I’ve heard it for years. This episode is my answer. I’m 40, I run a business, I’ve got three boys — and I still train like something’s coming. Here’s exactly how I structure my training week to build strength, engine, and skill on a real man’s schedule, plus what I’ve had to change since my 30s and the mistakes I see guys over 35 make when they go hybrid. In this episode: Why “hybrid makes you mediocre” is ...

I’ve renamed this podcast more times than I want to admit. The science guy, the coach’s coach, the business guy — none of it stuck, because none of it was the whole truth. In this episode I tell you what changed, why this feed is now The Hybrid Mentality Podcast, and the four-pillar framework that finally put words to the thing I’ve been chasing my whole life. In this episode: Why every previous version of this brand felt like a costume — and the difference between a topic and an identity The...

In this episode, I break down one of the most common patterns I see holding people back from changing their body composition. It’s not overeating. It’s not lack of effort. It’s the cycle of chronic under-eating mixed with inconsistency. A lot of people are stuck in a loop of eating too little, feeling run down, eventually losing control, and then repeating the process. Over time, this leads to stalled progress, frustration, and confusion around why their body isn’t changing. We dive into what...

In this episode, I sit down to unpack our 2026 Brand Vision Meetup with the Virtuous team. This wasn’t just a planning meeting…it was a moment of honest reflection, alignment, and recommitment to who we are, what we stand for, and the standard we’re willing to hold as we move forward. I walk through: The real lessons from 2025…what went right, what broke down, and where leadership needed to level up Why clarity of vision directly impacts product quality How losing identity, even briefly aff...

HYROX is simple on paper……. run, work, repeat. In reality, it’s one of the easiest races to get wrong. In this episode, I break down my biggest lessons learned from racing HYROX. What mattered, what didn’t, and what I’d change next time. This isn’t a highlight reel or a hype talk. It’s a real breakdown of pacing, mistakes, strategy, and how to approach HYROX if you actually want to perform well. We cover why running speed matters more than most people want to admit, where races are truly won...

Welcome back to another Episode of the show. This Episode we give you a behind the scenes look at how our Site Manager runs and operates Virtuous Gym. She shares insights from a day in her life, lessons learned, and what we believe Coaching Excellence looks like. Be sure to sit down pull out a notebook and take notes. It is a good one! If you haven’t yet be sure to Subscribe!!! Kaua’s Instagram: @coach_sweetkaua Personal Instagram: @coachcodysmith YouTube: The Channel Gym Instagram: @virtuo...

The Last two months of business were some of the worst months I have had in 5 years! But now we are growing like wildfire! In today’s Episode I share the 3 things we did to grow our business post government shutdown. I am excited for you to listen. 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

In this episode, I break down the core principles that separate real training from the typical “group class” model found in CrossFit and group fitness gyms. I explains why my gym doesn’t run classes it runs sessions. Why the coaching model is built on personalization, not scaling. And why progression and regression systems create a training environment where every athlete feels seen, challenged, and supported. If you’re a coach, gym owner, or trainer who wants to elevate your standards and d...

In this episode, Cody breaks down what it really means to be a great coach. It is not just about running workouts or following programming. It is about hosting an experience. Cody shares how the best gyms in the world create energy, belonging, and connection. You will learn how to shift from being an Coach to being a true leader who builds a culture that feels good to be part of and hard to leave. Key Topics Covered: 1. The Host Mindset Every session is a hosted experience. A great coach sets...

In this Episode I break down the truth about nutrition and especially for hybrid athletes…aka people who want to be strong, look good, and perform at a high level without falling into the trap of diets or extremes. I dive into the most common nutrition myths, what the science actually says about carbs, fats, and protein, and how to build a long term fueling strategy that supports performance, muscle, and longevity. If you train hard but feel like your nutrition isn’t keeping up this episode wi...

In this episode, I break down how to start running the right way. Whether you’ve never run before or you’re trying to get back into it, this conversation focuses on simplicity, longevity, and building a rhythm you can sustain. Most people overcomplicate running, chase miles too soon, or burn out fast. This EpisodeI share how to build consistency, enjoy the process, and create a foundation that lasts. You’ll learn the seven steps every great running coach in the world agrees on for starting s...

In this episode I break down what it really means to be a hybrid athlete and why this approach represents the future of fitness. For years, people have trained in boxes as bodybuilders chasing aesthetics, endurance athletes chasing miles, and CrossFitters chasing intensity. But a new kind of athlete is forming. The hybrid athlete blends strength, endurance, and conditioning to build a body that not only looks good but performs exceptionally well in every environment. Today I jump into my the...

In this raw and honest episode, I break down why the traditional “big box” gym model is failing the very people it claims to help. I expose the truth behind the commercial gym business model how they profit from inactivity… not transformation and why so many people feel lost, unmotivated, and frustrated after months or even years of trying to make progress on their own. I also shares what’s missing from most gym experiences (coaching, structure, accountability, and community) which are the ver...

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...

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, ...

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 Instag...

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 fru...

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

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 pers...

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: @...

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

Welcome to another episode. Today’s show I filled with some of the most dense information I have ever put up. If you are looking foursome simple easily digestible information go around and scroll past this. But. If you are looking to hear from two guys who have turned nothing into something while still maintaining great relationships, mindsets, and families you should listen. Cody and I dive into some life philosophies that have served us well, made us hundreds of thousands of dollars, and c...