In this solo episode, I dive deep into one of the most common questions I get from athletes and clients alike: "How do I know I'm making progress?"

Whether you're a runner, lifter, or hybrid athlete, it's easy to get caught up in the wrong metrics. The flashy stuff that looks good on Strava but doesn’t actually tell you the full story. So today, we’re cutting through the noise.

I’ll break down:

• Which metrics don’t matter as much as you think
• What metrics actually reflect progress
• Why subjective tools like RPE (Rate of Perceived Exertion) might be better than any number on your watch
• How to shift your mindset for long-term performance gains
• And a practical challenge you can try this month to check your progress without getting stuck in the weeds.

Plus, I share some personal updates, including training and life changes as I finish a weight cut and jump back into coursework.

If you find this helpful, please consider subscribing, leaving a rating or review, and sharing the episode with a friend who’s stuck chasing the wrong numbers.

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

In this episode of the Assemble Performance podcast I speak with Dr. Ashley Dwyer, a pharmacist who transitioned to holistic health coaching after her own health journey.

As a University of Florida College of Pharmacy graduate, shares her career transition from traditional western medicine to founding her own company focused on holistic healing. We discuss the diverse roles pharmacists can have, her experience as a former NPC athlete, and how severe lifestyle habits can impact health.

She addresses the importance of mindset and behavior change in achieving health goals and emphasizes the need for stress management, hormone health, and proper nutrition. She also highlights the role of education in empowering clients. Tune in to learn more about the intersection of traditional and holistic health approaches.

Contact Dr. Ashley Dwyer:

Instagram: https://www.instagram.com/dr.dwyer/

Website: https://teambdncoaching.com/

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

Welcome back to the Assemble Performance Podcast! In this episode, we sit down with Hunter Krein, a seasoned strength coach with over a decade of experience. Hunter holds a bachelor's degree in kinesiology from Penn State and a master's in sports science from Hofstra University. He is also the founder of Kettlebell Coach University, an online certification program catering to hundreds of coaches globally.

Hunter discusses his journey into fitness, spurred by early experiences in a weight room, and the transformative power of strength training. He emphasizes the importance of training like an athlete at any age to build resilience and prepare for life's physical challenges.

We dive into the necessity of community, continuous learning, and finding mentors to accelerate growth in the fitness industry. Hunter also touches on the value of kettlebells as a versatile tool for all ages and abilities, his transition into kettlebell training, and his experience running a marathon at 230 pounds.

Tune in for insights on sustaining long-term health and performance, building deep social connections, and effective coaching strategies. Don't miss out on hearing about Hunter's upcoming events and how you can get involved!

Get in touch with Hunter:

https://www.instagram.com/hunter_crine/

Kettlebell Coach University:

https://www.kettlebellcoachuniversity.com/

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

Welcome back to the Assemble Performance Podcast! This episode features Ariana Scalfo, a repeat guest from 2023, who is the Director of Coaching at Complete Human Performance.

We discuss her journey as a mom, athlete, and coach, delving into the challenges of balancing training with parenting. Ariana opens up about her experience with the Hybricon Games, the pressures of staying active during pregnancy, and the impact of social media on our perceptions of fitness and parenting. We also explore the importance of making decisions and managing busyness, all while maintaining a healthy approach to achieving goals. Tune in to gain valuable insights from Ariana's multifaceted life and coaching philosophy.

Get in touch with Ariana: https://www.instagram.com/ariana.scalfo/

Check out all CHP has to offer: https://www.completehumanperformance.com/

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

Welcome back to another episode of the Assemble Performance Podcast. In this episode, I dive into the top three mistakes people make with hybrid training and how to avoid them. Drawing from my experience as a hybrid athlete and coach, I discuss the misconceptions of hybrid training, why they occur, and how you can navigate them to achieve your fitness goals. We’ll explore the integration of strength and endurance training, the importance of prioritizing quality over quantity, and avoiding the trap of making metrics the goal.

Whether you’re new to hybrid training or looking to refine your approach, this episode offers valuable insights to help you succeed. Also, if you’re looking for more personalized guidance, tune in to learn about how you can schedule a free strategy call with me. Let’s get into it!

00:00 Introduction and Overview

00:46 Understanding Hybrid Training

01:42 Common Misconceptions About Hybrid Training

05:15 Creating an Effective Hybrid Training Program

09:58 Mistake 1: Treating Strength and Endurance Separately

12:51 Mistake 2: Prioritizing Quantity Over Quality

17:06 Mistake 3: Making Metrics the Goal

22:40 Conclusion and Further Resources

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

In this first athlete interview episode of the Assemble Performance Podcast, I sit down with one of my athletes, Tanner Clark. We've been working together since July, and in just four months, Tanner has completed his first marathon, crushed his goal by 12 minutes, added 20 pounds to his back squat, and hit his previous deadlift PR for a set of three. Tanner shares his journey, from an unstructured fitness regimen to overcoming a knee injury and excelling in both running and strength training. He also discusses the importance of consistency, the mental shift required for training success, and the value of coaching in achieving and surpassing fitness goals. Join us as Tanner offers insights and experiences that could inspire your own athletic journey.

00:00 Introduction and Excitement for the Interview

00:09 Meet Tanner Clark: Athlete Background

01:46 Tanner's Fitness Journey and Marathon Training

06:50 Dealing with Knee Injury and Adjusting Training

10:05 Initial Skepticism and Realizing Progress

19:20 Consistency and Adaptability in Training

26:58 Achieving Marathon Goals and Reflections

30:21 Post-Race Reflections and Strength Training Achievements

31:21 Balancing Strength Training with Marathon Prep

33:05 Favorite Workouts and Peak Training Moments

34:16 The 16-Mile Run: A Turning Point

36:36 Travel Challenges and Marathon Tapering

39:00 Fueling Strategies and Their Impact

43:00 Crossing the Finish Line: Reflections and Lessons

44:54 The Influence of a Coach and Life Lessons

49:20 Future Goals and Hybrid Training

51:07 Advice for Aspiring Athletes and the Value of Coaching

56:25 Final Thoughts and Gratitude

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

In this episode of the Assemble Performance Podcast, we dive deep into training for tactical athletes, whether they’re preparing for an academy, a selection course, or already on the job in roles such as law enforcement, firefighting, military, or emergency response. I discuss how hybrid training applies to tactical athletes, noting both similarities and differences compared to traditional training.

We explore the definition of a tactical athlete, training strategies, and the unique requirements for those on the job versus those training for specific courses. Key points include the importance of building muscular endurance, aerobic capacity, and strength, while also considering the dynamic schedules and high demands these athletes face. I also share personal insights and strategies to balance training with job readiness and optimize recovery.

00:00 Introduction to Tactical Athlete Training

01:20 Defining the Tactical Athlete

05:32 Training for Selection Courses

11:24 Training for On-the-Job Tactical Athletes

16:26 Strategies for Effective Training

21:51 Conclusion and Final Thoughts

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness

Welcome to another episode of the Assemble Performance Podcast! In this episode, we dive deep into the world of data and wearables and how they can optimize your training, whether you're into hybrid, endurance, or strength training.

I often get questions about Garmin, Whoop bands, Apple Watches, and Oura Rings from my followers on Instagram and my athletes, so I decided to break it all down. We'll explore various wearables from brands like Amazfit, Koros, and Garmin, and discuss their pros and cons. We'll also delve into the difference between a data-first approach and a subjective-first approach, and how to strike a balance between the two.

Whether you're just tracking your steps or logging detailed metrics, this episode will help you make sense of all the data and use it to enhance your performance. Don't miss the practical tips and insights I share based on my experience as a coach and athlete. Tune in for a comprehensive discussion that's sure to add value to your training regimen!

00:00 Introduction to the Podcast

00:33 Overview of Wearables and Data

02:20 Data-First Approach Explained

04:36 Pros and Cons of Data-First Approach

07:05 Non-Data Approach Explained

08:11 Pros and Cons of Non-Data Approach

09:47 Blending Data and Subjective Measures

10:30 Accuracy and Limitations of Wearables

18:34 Practical Tips for Using Data in Training

22:12 Conclusion and Final Thoughts

Apply For Coaching: https://form.jotform.com/243302394225147

Contact Me: justin@assembleperformance.com
IG: https://www.instagram.com/justinsjones/
Website: https://assembleperformance.com/
Youtube: https://www.youtube.com/@justinjonesfitness