Sam Rhee talks with Katie Kuperus @katie_rose_inspired about how CrossFit Bison becomes the hour that keeps her grounded as a mom of three, small business owner, and lifelong “do all the things” personality. She shares how strength training shifts her body image from “skinny” to strong, and why community works best when we lead by example and make room for each other.

• her path from youth sports to running to postpartum HIIT workouts
• walking into CrossFit for the first time
• training goals, scaling, progress over years
• leaving a 15-year teaching career to launch Katie Rose Inspired
• modeling a healthier message for kids
• practical nutrition balance
• faith in a diverse gym
• time blocking the week, scheduling rest, and “choose your hard”

Botox and Burpees host Sam Rhee sits down with Evan Pagliei @evanpagliei, a longtime CrossFit Bison member, to talk about how his training mindset evolves from chasing performance to protecting longevity. He shares what community and coaching really change, plus the hard reality of managing injuries while still loving the CrossFit Open.

• finding CrossFit through high school strength training
• shifting from sport-focused intensity
• lessons from playing quarterback
• working in pharmaceutical marketing operations
• moving gyms during COVID and noticing big differences in coaching and community
• dealing with chronic pain and slow PT progress
• scaling workouts without ego and rebuilding better movement quality
• advice for beginners on pacing, listening, and having fun

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit

Sam Rhee talks with Bethany Holuba @bethanyholuba
about building a CrossFit life across the UK, Hong Kong, and New York, and how she landed at CrossFit Bison with a sustainable, long-game approach.

We dig into training through pregnancy, postpartum recovery, and why consistency and smart scaling can beat ego and maxing out.

• her sports background from UK sprinting to trampolining
• how she finds CrossFit, gets hooked, and trains through moves from Sheffield to Hong Kong to NYC
• meeting her husband Jack through CrossFit
• why she trains through pregnancy
• postpartum return to training and rebuilding strength
• staying injury-free for 14 years
• what keeps CrossFit fresh

#crossfitcoach #CrossFitCommunity @CrossFitAffiliates #supportyourlocalbox #crossfitaffiliate #gymowner #HealthyLiving #GymLife #CrossFit #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast @crossfitbison @crossfit