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

Host Sam Rhee sits down with Mike Szawaluk @mike_szawaluk
to trace how a single 6 a.m. drop-in turns into years of training, better rankings, and a tight crew at CrossFit Bison.

Along the way, we get into rivalry, work life, nutrition, injuries, and why the community ends up being the reason you keep showing up.

• why CrossFit beats a traditional gym for variety, skills, and motivation
• climbing the in-gym rankings by targeting weaknesses and staying consistent
• friendly smack talk and the push that comes from training next to friends
• advice for new members: join the community first and let fitness follow

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

Sam Rhee sits down with Raina Yurchak @yurchak_cfwe_life, longtime CrossFitter who turned a tough season of grief into a life built around training, community, and family.

We talk about the mental game behind big performances, the realities of owning CrossFit West Essex and Caldwell, and how discipline in the gym carries into work and parenting.

• meeting her spouse at the gym
• what gym ownership teaches about community, boundaries, and emotional load
• pre-workout anxiety and why the mind is harder to train than the body
• setting long-term fitness goals that survive careers, kids, and busy seasons
• using the whiteboard as motivation without letting it become toxic
• staying healthy through years of training, pregnancies, and smart scaling
• advice for new CrossFitters who feel intimidated walking in

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

Sam Rhee sits down with Chase Ferraro @ccferraro93 to talk about how a random Saturday workout turns into four years of serious CrossFit progress and a tight gym community.

We also get real about balancing a family business, marriage, nutrition, and a long rehab after major knee surgery while still staying hungry to improve.

• using competitions and qualifiers to stay motivated
• building friendships through consistent class times and shared effort
• working in a third-generation commercial construction business and shifting into project management
• using CrossFit as a mental reset and stress relief

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

@botoxandburpeespodcast Host Sam Rhee sits with Ella Kinney @ekinney95, a longtime CrossFit Bison @crossfitbison athlete and the inaugural Steve Rice Spirit Award winner, to unpack how she went from “hard pass” on barbells to seven years of steady progress. We talk about building strength after 50, staying positive without taking yourself too seriously, and why the people around you can be the best reason to keep showing up.

• running, triathlons, and the search for a new challenge
• first CrossFit classes and the moment community clicked
• learning pull-ups and push-ups through patience and standards
• using Open Gym to manage schedule, rest, and consistency
• making friends through Saturday partner workouts and post-class hangs
• staying strong through menopause, aging, and long-term health goals
• why competitions and the CrossFit Open create motivation and “open magic”
• cheering culture, supporting others, and finding joy in the grind

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

We sit down with Dr. Ephrem Olweny MD @eo7691 a urologist and CrossFitter, to connect the dots between early morning training, surgical pressure, and long-term health. We talk about persistence, smart routines, and the small choices that keep you sharp in the gym and in the operating room.

• why CrossFit feels like a “big case” mentally and how that challenge builds focus
• how group training and coaching improve consistency and confidence
• adapting to a more competitive gym, and leaning on community
• making 5 a.m. workouts work with kids, call schedules, and discipline over motivation

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