The Virtuous Coach Podcast

Hosted by Cody Smith

Business Entrepreneurship Health Fitness Education

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Episodes

Latest episode

May 2026

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EN-US

About the show

The Virtuous Coach Podcast is a weekly show focusing on topics around Fitness, Nutrition, Grappling, Personal Development, Business, and so much more! Hosted by Cody and Megan Smith Founders of Virtuous Fitness and Virtuous Grappling, it is our Mission to give you all the information and tools you need to optimize your life through our Create Yourself Mindset.Follow us on Social:Personal Instagram: @coachcodysmithGym Instagram: @virtuousfitnesswaGym Instagram: @virtuousgrappling

Listen to episodes

46 recent

September 12, 202623 min

Ep. 1 — The Name That’s Staying: What the Hybrid Mentality Actually 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 frame: I train as a hybrid athlete (strength, endurance, jiu jitsu) — and the day I realized I was living hybrid in the gym and one-dimensional everywhere else The Hybrid Mentality defined: never letting any arena that matters drop below the standard Protector — why a man should be strong, capable, and yes, lethal — and the failure mode of dangerous-but-never-gentle Provider — provision as experiences and presence, not just a paycheck, plus 13 years of lessons from building Virtuous Leader — why you can’t lead your wife, kids, or team further than you lead yourself Lover — the pillar men skip: God is love, so it starts with loving Him first — and everything else flows from that What this show is now: training, HYROX, nutrition, business, faith, and family — two tactical episodes for every conviction episode The disclaimer that matters: I’m not teaching from the summit. I’m reporting from the climb. One ask: Which pillar do you need most right now? DM me one word — Protector, Provider, Leader, or Lover — on Instagram: @coachcodysmith . I read every one. Connect: Instagram: @coachcodysmith Gyms: @virtuousgymwa · @virtuousfitnesssouth · @virtuousgrappling

May 4, 202630 min

The #1 Nutritional Mistake I see with My Clients…Are you doing this?

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’s actually happening physiologically and why simply eating less stops working. I also explain the concept of Adaptive Thermogenesis , how your body adapts to prolonged calorie deficits, and why this can slow fat loss over time. From there, I walk through what doing nutrition correctly actually looks like, and why the answer is often not more restriction, but a smarter, more strategic approach. We finish by breaking down reverse dieting, what a calorie deficit really is, and how to structure your nutrition so your body can actually respond and progress. What You’ll Learn Why eating less doesn’t always lead to more fat loss The cycle of under-eating and inconsistency that keeps people stuck How the body adapts to prolonged calorie deficits What metabolic adaptation actually means in real life Why pushing harder often makes things worse What a reverse diet is and when to use it How to approach fat loss in a sustainable and effective way Key Takeaways The goal is not to eat as little as possible Consistency beats extreme restriction Your body adapts to long-term dieting If your body isn’t responding, the strategy needs to change Sometimes the smartest move is to rebuild before pushing again If you haven’t yet be sure to Subscribe!!! Personal Instagram: @coachcodysmith YouTube: The Channel Gym Instagram: @virtuousfitnesswa Gym Instagram: @virtuousgrappling

January 26, 202657 min

Product First, People Always: Lessons From Our 2026 Brand Vision Meetup

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 affects culture, standards, and results What it actually means to say “Product First” and “Hold the Line” as a leader The values that define Virtuous: Growth, Trust the Team, Excellence, and Accountability Why people don’t want more motivation they want to be led The challenge (and necessity) of changing culture by pulling out old roots What being a great team member at Virtuous in 2026 truly requires We also define what Virtuous will look and feel like in 2026 : A tight, premium, client centric model Exceptionally clean, intentional, branded environments World-class coaching and transformation-focused programming A culture with soul, standards, and zero ego A team that owns the jersey on and off the floor This episode is for: Gym owners and leaders building culture Coaches who want clarity, not chaos Anyone trying to lead people without losing themselves Anyone who believes excellence is built by standards, not slogans If you’re building something meaningful or trying to protect it as it grows this conversation will hit home. If you haven’t yet be sure to Subscribe!!! Personal Instagram: @coachcodysmith YouTube: The Channel Gym Instagram: @virtuousfitnesswa Gym Instagram: @virtuousgrappling Gym Instagram: @virtuousfitnessboise

January 19, 202639 min

HYROX Lessons Learned: How to Race Smarter, Train Better, and Chase Sub-60

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 and lost, and how the environment can trick you into pushing too hard too early. I also talk through warm-up strategy, fueling, crowd navigation, and why wall balls are still the great equalizer. From there, I zoom out and talk strategy and how HYROX should be approached differently depending on whether you’re racing Solo or in Doubles. Each division demands a different mindset, pacing plan, and execution. I also go station by station to discuss how to approach the runs and workouts, how to think about time, and where to stay patient versus where to compete. Finally, I lay out what a sub-60 HYROX actually looks like realistic run splits, station times, and the level of composure required to hold it together for the full race. If you’re training for HYROX or thinking about it this episode will help you race smarter, train with intention, and avoid the mistakes that cost the most time. If you haven’t yet be sure to Subscribe!!! Personal Instagram: @coachcodysmith YouTube: The Channel Gym Instagram: @virtuousfitnesswa Gym Instagram: @virtuousgrappling Gym Instagram: @virtuousfitnessboise

December 18, 202552 min

The Truth About What it Takes to Make a Great Gym: Inside the Mind of Our Gym Manager with Kaua Cole

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: @virtuousfitnesswa Gym Instagram: @virtuousgrappling Gym Instagram: @virtuousfitnessboise

December 5, 202519 min

The Last 2 Months were my Worst Months in Business in the Last 5 Years – Here is what we did to Grow through it

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

November 21, 202523 min

Why Our Gym Trains Differently: Level Up Your Group Workouts

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 deliver a more professional, intentional training experience, this episode will challenge the way you think about programming, coaching, and session structure. What we discuss: 1. Sessions Over Classes How language shapes expectations, standards, and the overall training experience. Why “class” lowers the bar and why “session” elevates it. 2. We Personalize We Don’t Scale The key difference between scaling (reactive, generic, often diminishing) and personalization (intentional, targeted, stimulus-preserving). How personalization builds trust, unity, and higher quality coaching. 3. The Power of Progressions & Regressions Why coaching isn’t improvisation. How progression/regression systems create structure, consistency, and individualized development inside a group environment. 4. What a Professional Training Environment Actually Looks Like How clarity, systems, and intentional language turn group training into a unified, purposeful session instead of chaos management. TAKEAWAYS FOR COACHES & GYM OWNERS: Language can elevate or erode your perceived professionalism. Scaling is not the hallmark of good coaching; personalization is. Systems create consistency, consistency creates trust, and trust creates retention. Progression and regression frameworks allow coaches to deliver individualized training at scale. A session should feel like everyone is doing the right version of the workout not the “easy” or “scaled” version. 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

November 13, 202525 min

Coach Development: How we are Upgrading our Group Fitness Sessions and Lowering our Churn Rate

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 the tone, builds anticipation, and creates an environment that feels alive. The job is not just to lead training but to welcome people into a culture. 2. Setting the Environment Coaches control the energy of the room. From the music to the greeting to the transitions between movements, every detail matters. People move and perform better in an intentional environment. 3. Connection is the Currency The best coaches connect with every client during every session. A name, a fist bump, or a personal cue tells someone they are seen and valued. Connection drives retention far more than programming alone. 4. Building Micro Communities Every gym naturally forms smaller groups. Instead of ignoring them, great coaches lean into these communities. Celebrating teams, creating small rituals, and building camaraderie deepens the culture and keeps people coming back. 5. Coaching Energy and Leadership Energy is leadership. Great coaches do not have to be loud, but they do need to be intentional. They create momentum, keep energy high, and lead with presence. 6. The Virtuous Coaching Framework Host. Experience. Connection. This simple structure helps coaches deliver a world class session every time. Greet with purpose, lead with energy, and finish by connecting personally. Takeaway: Coaching is more than teaching movement. It is about creating moments people never forget. When you coach like a host, your workouts become experiences, your gym becomes a community, and your clients become family. Listen to this episode if you want to: Build stronger connections with clients Improve class energy and engagement Create a culture people love being part of Develop leadership beyond sets and reps Call to Action: If this episode hit home, share it with another coach who needs to hear it. Then go out and host the best workout experience your people have ever had. 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

November 6, 202539 min

Fueling for Life | Why Most People Get Nutrition Wrong

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 will reframe how you eat, think, and recover. 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

October 30, 202524 min

How to Start Running…And Stick with it.

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 smart: Get fitted for proper running shoes and keep your gear simple. Run for time, not distance. Start with 20 minutes and add five minutes each week. Run two to three times per week to build the habit without overtraining. Keep your pace conversational. If you can talk while running, you’re in the right zone. Progress gradually and take recovery seriously. Fuel and hydrate before your runs to feel better and perform better. Learn basic running form and follow a simple plan that keeps you moving forward. I explains why Zone 2 running is essential for longevity, how to avoid the most common beginner mistakes, and why patience and consistency always outperform intensity and speed. This episode is for anyone who wants to start running with purpose and build a habit that actually lasts. 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