We talk with NYPD specialist Evan Johnson @evanj815 about what it means to perform under pressure and why CrossFit’s “unknowable” mindset maps so cleanly onto specialized law enforcement. We dig into leadership, communication, and recovery, including the uncomfortable moment when hard work or hard training turns into avoidance.

• the “warrior athlete” roots of CrossFit and why readiness matters

• performance under uncertainty when outcomes have real stakes

• Evan’s path into the NYPD and what surprised him most

• joining CrossFit through a nonprofit focused on first responder mental health

• training as a way to face anxiety and fear of being watched

• a clear look at specialized units from warrants to sex crimes to police-involved shootings

• supervising like coaching and meeting each person where they are

• communication that avoids overload and prevents misunderstandings

• recovery, balance, and spotting “gym holic” and workaholic patterns

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

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

We sit down with Summer Vanwyckhouse @summervanwyckhouse to talk about how CrossFit took her from a soccer-focused teen to a confident, consistent athlete who loves hard workouts and supportive people.

We also connect training to her life as a nursing student, from building perspective in clinicals to choosing smart scaling that keeps her healthy and improving.

• starting CrossFit to get stronger for soccer

• loving the group dynamic

• building skills like double unders

• staying active at college with club soccer plus CrossFit-style options

• why younger adults may choose hot Pilates or hot yoga

• why CrossFit can feel intimidating

• the power of scaling workouts

• how nursing clinicals shape motivation and gratitude

• what a healthy gym culture looks like, including clear boundaries and respect for women

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

We talk with CrossFit Bison coach Keith Andrews @keithandrews1 about what CrossFit can do to feel like 2018 again, starting at the affiliate level instead of waiting on HQ. We focus on building real community through shared goals, better class habits, and coaches who model the culture every day.

• team-first mindset from competitive sports and why it matters in a CrossFit affiliate

• setting a class goal at the whiteboard so everyone chases the same stimulus

• why early cleanup kills the room and how to coach the finish

• using Hero Week and the CrossFit Open as a blueprint for more shared moments

• building belonging through class identities, attendance battles, and gym-wide challenges

• treating members like family as the fastest way to create community

• coaches carrying responsibility even when they are not coaching

• Keith Keys as a simple tool for clarity, focus, and a lighter vibe

• staying positive and avoiding attitudes that spread through a team

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

Botox and Burpees talks with longtime @crossfitbison member Mo Boak @mobee515 about how a return-to-office mandate forces a full reset of her workout routine and why she refuses to let fitness be the thing that breaks.

Mo shares how she shifts from midday classes to the 5 a.m. crew, stays durable through smart scaling, and builds real confidence over time.

• balancing work, commuting, and parenting without quitting training

• switching from lunch-hour workouts to a consistent 5 a.m. CrossFit routine

• using sleep and bedtime consistency as part of the program

• leaning on coaches and training partners to choose smart weights

• playing to strengths from running-based sports while building upper-body skills

• staying healthy through scaling, pacing, and leaving ego out of it

• raising kids around fitness habits and everyday functional strength

• focusing on body positivity and long-term progress over big goals

• best advice for new CrossFitters

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

We sit down with CrossFit Bison coach Adam Ramsden @w.a.ramsden to talk about how a “standards first” mindset evolves when you’re coaching real humans with real lives. We dig into how to protect honest reps for competitive athletes while still giving everyday members the grace to train, learn, and come back tomorrow.

• early coaching identity as the standards enforcer

• separating competitive expectations from community participation

• when to correct depth and lockout without stopping the workout

• handling leaderboard pressure and validating scores in class

• logging limited range of motion honestly without shame

• youth training philosophy focused on safe technique first

• why multi-sport builds athleticism better than only CrossFit

• athlete tools for better standards like warm-ups and filming reps

• dealing with eye rolls and pushback while keeping safety non-negotiable

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

Sam Rhee sits down with Liz Tanzola @liz_tanzola, head coach at CrossFit Bison, to talk about how she goes from zero coaching experience to leading hundreds of classes plus an entire staff of coaches.

We dig into class prep, athlete cues, scaling decisions, and the harder part of the job: leading a coaching team with trust and honest feedback.

• starting coaching without experience and leaning on a desire to help people

• early nerves and the logistics of starting and ending class on time

• learning athletes through movement observation and individualized cues

• building a coaching workflow from program notes to the clock

• varying warm-ups based on workout length, intent, and room energy

• breaking down a sample class and utilizing smart scaling

• picking music that supports the workout and organizing playlists

• stepping into the head coach role and giving feedback to peers

• how to define coaching potential

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

@botoxandburpeespodcast host Dr. Sam Rhee talks with Mike Warren @mikewarren___ about going from a college football strength mindset to chasing real, repeatable fitness through CrossFit, competition, and triathlon training. We dig into the moment looking shredded stops feeling like enough, and why hard goals, smart fueling, and a strong gym community change how we show up in life.

• high school lifting basics versus learning movement and speed work

• the jump in quality from high school to college strength and conditioning

• completing 75 Hard then realizing aesthetics are not the same as fitness

• getting humbled in a first CrossFit class and falling in love with the challenge

• why triathlon training and “hard things” improve mindset, focus, and work

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

CrossFit Bison - https://bisoncrossfit.com/

Stan Efforting Vertical Diet - https://www.stanefforting.com/vertical-diet

Vitruvian Games - https://vitruviangames.com/

ATHX Games - https://athxgames.com/

We talk with guest Karenn Marin @karenn.mrn about how CrossFit becomes her anchor through a brutal stretch of life changes, from long-standing body image pain to a sudden family crisis and a fresh start in a new city.

The constant in her life is training, mentorship, and community, which helped her rebuild confidence, boundaries, and mental health one workout at a time.

• growing up non-athletic, extremely skinny, and self-conscious about body image

• a Peru hiking trip and the pandemic creating a wake-up call to build real fitness

• learning consistency the hard way, including injuries from training without coaching

• starting CrossFit to learn form, progress safely, and feel capable

• navigating divorce and a house fire, using the gym as a daily coping tool

• experiencing real support from new gym communities during crisis

• recognizing how toxic relationship dynamics can derail training and self-trust

• returning to CrossFit Bison, making friends, and unlocking rapid improvement

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

Guest David Syvertsen @davesy85 discusses the real stages of gym ownership, from the first dream to the day you finally trust other people to carry the culture.

Hiring, delegation, money, and friendship are all discussed, especially how we keep that internal barometer steady with shifting work and life priorities.

• the dreamer stage and the moment it becomes relentless doing

• why not knowing the full difficulty can be an advantage

• “burn the boats” commitment paired with family support

• growth and hiring: more people mean more problems

• the single trait we value most in coaches

• handing off your “baby” while staying accountable

• owner versus employee and the tension around pay and loyalty

• using role-reversal to deliver feedback without damaging relationships

• what is the fastest way to clear the tangle in work communications

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

We examine the future of CrossFit, focusing on the recent strategic moves of Rich Froning and Mayhem Nation. Discussing partnerships, including those with Jason Khalipa and Austin Malleolo, the episode delves into Mayhem's expansion plans, affiliate support systems, and the concept of 'Fitness Homesteading.' We address how these developments could affect CrossFit HQ and its affiliates, highlighting Mayhem's initiatives to provide valuable resources for gym owners. Rich Froning's views on the CrossFit Open and CrossFit Games, alongside the potential sale of CrossFit HQ, are also explored. Ultimately, we question how both Mayhem Nation and CrossFit HQ can coexist or even compete to elevate the sport and methodology of CrossFit.

In this casual episode of Botox and Burpees, Dr. Sam Rhee shares insights and experiences on maintaining fitness while traveling. Drawing from 14 years of CrossFit experience, he offers practical advice on balancing workouts with the challenges of travel.

The episode includes tips on adapting gym workouts, being open to new fitness opportunities, and four specific travel-friendly WODs (Workouts of the Day): an adapted Outlast WOD, a go-to Tabata workout, the intense 'Hotel Hell', and the classic 'Cindy'. The host also emphasizes the importance of being kind to oneself and adapting workouts to suit the limitations of travel. Listeners are encouraged to share their own travel workout experiences.

#TravelFit #AdventureWorkout #HotelGym #FitnessOnTheGo

#CrossFitTravel #TravelerFitness #WorkoutAnywhere #StayActive #ExploreAndExercise #BotoxAndBurpees

2026 Podcast Overhaul: New Beginnings and Fresh Content

In this announcement, we reveal major podcast shake-ups for 2026. Dr. Sam Rhee bids farewell to 'Three Plastic Surgeons and a Fourth' and celebrates its five-year run. 'The HerdFit Podcast,' co-hosted with David Syvertsen, will continue under David’s full control, focusing on fitness, nutrition, and mindset. Dr. Rhee’s first podcast, 'Botox and Burpees,' is getting a facelift and will now feature short, 15-minute hot takes on a wide range of health, beauty, and fitness topics. Finally, Dr. Rhee teases the launch of a brand-new show, 'The Med Disaster Podcast,' which will explore the darker side of medicine and healthcare. Stay tuned for an exciting year ahead!

Peptides have become a hot topic in the fitness and recovery world, but what's the truth behind the hype? In this revealing conversation, special guest Marissa Liza, a licensed acupuncturist @allpointsacu who's been taking the peptide BPC-157 for the past month, explores her firsthand experience and the science behind this trending compound.

BPC-157 (Body Protection Compound) is a synthetic peptide derived from a protein found naturally in the stomach. While animal studies suggest promising benefits for tissue repair, inflammation reduction, and even gut health, human clinical research remains limited.

We dig deep into the mechanisms that make BPC-157 potentially valuable for athletes and anyone dealing with nagging injuries – from its ability to stimulate angiogenesis (new blood vessel formation) to its potential role in accelerating recovery. We also discuss important concerns, including its regulatory status, safety considerations, and the quality control issues that come with any unregulated compound.

Whether you're an athlete looking for an edge in recovery, someone dealing with chronic pain, or simply curious about cutting-edge wellness approaches, this conversation offers valuable perspectives on the risk-benefit analysis of peptide therapy.

#BPC157 #Peptides #Recovery #Wellness #FitnessJourney #PerformanceEnhancement #Acupuncture #Healing #Biohacking #HealthAndWellness #BotoxAndBurpees #MedicalPodcast #PlasticSurgery @botoxandburpeespodcast

In this episode of Botox and Burpees, host Sam Rhee invites Dr. Lawrence Tong, a renowned plastic surgeon from Toronto, to discuss the tragic passing of 31-year-old Brazilian influencer Ana Bárbara Buhr Buldrini @anabmusi following cosmetic surgeries traveling from Mozambique to Istanbul, Turkey.

They explore how the transactional nature of trading surgical procedures for social media exposure potentially compromised standard safety protocols from allegedly partying with the surgeon before surgery to operating late at night and possibly ignoring basic safety measures like NPO status.

The conversation delves deep into what makes cosmetic surgery safe – proper patient preparation, medication disclosure, facility standards, and the risks of multiple procedures. Both surgeons emphasize that while excellent doctors exist worldwide, patients must conduct thorough due diligence when seeking treatment abroad.

Whether you're considering cosmetic surgery at home or abroad, this episode provides vital information to help you make informed decisions that prioritize safety over cost. Remember - if a surgical deal seems too good to be true, corners are likely being cut somewhere, and the price may ultimately be your safety.

#BotoxAndBurpees #MedicalPodcast #PlasticSurgery #PatientSafety #MedicalTourism #SurgerySafety #CosmeticSurgery #HealthAndWellness #PlasticSurgeons #SurgeryStories @botoxandburpeespodcast

The battle against premature aging begins with a single, crucial step—applying sunscreen daily. But with countless options flooding the market, how do you select one that's not only effective but also something you'll actually use consistently?

Two seasoned plastic surgeons, Dr. Sam Rhee and Dr. Lawrence Tong @yorkvilleplasticsurgery, cut through the noise with clarity that only comes from years of treating facial aging. Unlike many "dermatologist-recommended" lists that rarely consider practical usability, these surgeons deliver straightforward guidance grounded in both science and real-world application.

We dive deep into the differences between mineral and chemical sunscreens, exploring how UVA rays (the aging culprits) penetrate clouds and glass, silently damaging your skin even on overcast days or during your daily commute. As Dr. Tong soberly notes, "Once you get beyond a certain amount of sun damage, you cannot reverse that. No surgery, no lasers, no creams, no peels can fix that."

Beyond reviewing traditional favorites like La Roche-Posay and Elta MD, the conversation ventures into emerging alternatives from Asian and European markets that utilize advanced UV filters without the endocrine-disrupting concerns of conventional chemical options. These innovative formulations promise the cosmetic elegance people crave without compromising protection or environmental safety.

The best sunscreen is simply the one you'll use consistently. Whether you're bothered by white cast, concerned about chemical absorption, or seeking something that works seamlessly under makeup, this comprehensive guide helps you navigate options aligned with your personal priorities.

Ready to transform your relationship with sun protection? Listen now to discover how this small daily habit creates profound long-term benefits for your skin's health and appearance.

#SPF #Sunscreen #SkinCare #SunProtection #PlasticSurgery #HealthySkin #AgingGracefully #BeautyTips #UVProtection #DailySunscreen

#PerformanceEnhancement #HealthyLiving #GymLife #CrossFit #SportsNutrition #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast

There are friendships that defy expectations—bonds between people who, on paper, shouldn't connect. Yet these unexpected relationships often teach us the most profound lessons. My friendship with Stephen Rice was exactly that kind of connection.

Steve passed away on April 8, 2025, after suffering an unexpected stroke. Though we primarily knew each other from CrossFit Bison, rarely seeing each other outside the gym, we shared one extraordinary experience that exemplified who Steve truly was. This remembrance isn't just about grief—it's about celebrating a remarkable human being through the lens of our unlikely friendship.

#InMemoryOfSteve #FriendshipTribute #CrossFitCommunity #LegacyOfLove

#GoneButNotForgotten #CelebrateLife #CherishedMemories #InspirationalStories #FitnessFamily #HeartfeltTribute

@asburyparksummergames #BotoxAndBurpees @crossfittraining @crossfit @crossfitgames #crossfit #sports #exercise #health #movement #crossfitcoach #agoq #clean #fitness #ItAllStartsHere #CrossFitOpen #CrossFit #CrossFitCommunity #apgames

Creatine stands as the most heavily researched supplement in the fitness world, yet myths and questions about its use persist. What exactly happens when this natural compound enters your body? Who should take it? Is it truly safe?

Diving deep into the science, host Sam Rhee delves deep into the topic of creatine supplementation. how it works in the body, and its benefits for different age groups including teens, young adults, middle-aged individuals, and seniors. The discussion includes the safety of creatine, potential side effects, and the myths surrounding its use.

But creatine's benefits extend far beyond the weight room. For perimenopausal women, creatine offers unexpected advantages, potentially counteracting hormonal-related muscle and bone loss while supporting cognitive function.

We also tackle practical concerns: Which form works best? When should you take it? How do you choose a quality product? Is loading necessary? The answers might surprise you—while marketing hypes specialized formulations, simple creatine monohydrate remains the gold standard with decades of research behind it.

Whether you're a CrossFit enthusiast looking for a performance edge, a middle-aged adult wanting to preserve strength, or simply curious about supplementation, this comprehensive guide separates fact from fiction to help you make informed decisions about creatine.

What's your experience with creatine? Share your story and join the conversation about this remarkably versatile supplement.

#Creatine #FitnessSupplements #WorkoutBoost #MuscleGain #PerformanceEnhancement #HealthyLiving #GymLife #CrossFit #SportsNutrition #FitnessJourney #BotoxAndBurpees #podcast @botoxandburpeespodcast

Cultural identity exists in the spaces between languages, generations, and countries. When Sasha joins her father for this candid conversation, they unravel what it means to grow up Korean American through their distinct generational lenses.

Sasha, a third-generation Korean American with suprising Korean reading and speaking abilities, proudly embraces her heritage while acknowledging its complexities. Her father takes a different stance—having consciously distanced himself from certain Korean traditions he found restrictive growing up. Their dialogue opens a fascinating window into how immigrant families navigate cultural preservation across generations.

The conversation travels through unexpected territory: how the Korean language itself encodes hierarchy, making it impossible for children to argue with parents as equals; the traditional family genealogy book that's meant to pass through sons, not daughters; and the delicate balance of maintaining cultural touchpoints like birthday celebrations and food traditions while letting go of more restrictive practices.

What emerges is a thoughtful exploration of belonging. Is being "Korean enough" about language fluency, cultural knowledge, or something deeper? How do families decide which traditions to preserve and which to modify? When Sasha shares her plans for raising future children, she reveals how each generation must create their own relationship with heritage—keeping what resonates while making space for new cultural identities to emerge.

Whether you're navigating your own cultural hyphenation or curious about how immigrant identities evolve across generations, this episode offers a warm, honest look at the beautiful complexity of Korean American experience. Subscribe now and join our conversation about the cultures that shape us and the choices that define us.

#KoreanCulture #LearnKorean #KoreanAmerican #HeritageAndTradition #PodcastLife #CulturalIdentity #FamilyHeritage #AsianAmerican #BotoxAndBurpees #podcast @botoxandburpeespodcast

What happens as an athlete when your own body becomes its own worst enemy? In this raw and powerful conversation, CrossFit athlete Laura "Legit" Romanek @mcskins opens up about her journey with rheumatoid arthritis, a diagnosis that threatened to redefine everything about her athletic identity.

From waking up with a mysteriously swollen wrist on Open Quarterfinals day to navigating a complex web of medications, Laura shares the physical and emotional challenges of living with an unpredictable autoimmune disease. Her story reveals the frustrating paradox of an "invisible" illness – how someone can perform bar muscle-ups and heavy lifts one day, then struggle to open a door the next.

Laura's brutal honesty about her condition cuts through common misconceptions about chronic illness. She doesn't sugarcoat the reality of flare-ups. Yet her approach to living with RA challenges conventional wisdom about chronic disease management. Rather than completely overhauling her lifestyle or letting her diagnosis become her identity, she follows a philosophy of "do everything you can when you can do it."

The conversation delves into the complex relationship between stress and autoimmune disease, the grief of losing physical capacity, and the challenge of maintaining relationships when energy must be carefully rationed. Through it all, Laura's resilience shines through – not in a sanitized, inspirational way, but in her unflinching determination to remain herself despite everything her body throws at her.

Whether you're living with chronic illness, supporting someone who is, or simply interested in stories of human resilience, Laura's journey offers valuable perspective on what it means to adapt without surrendering your core identity. Subscribe now and join the conversation about strength in all its forms.

#AutoimmuneWarrior #RheumatoidArthritis #FitnessJourney #CrossFitLife #ChronicIllnessAwareness #AthleteLife #MentalHealthMatters #StrengthInStruggle #InspiringStories

Magnesium has become the one of the most popular supplements in the world, but does it deserve the hype? As both a physician with nearly three decades of experience and someone who's relied on magnesium to combat debilitating muscle cramps, host Sam Rhee looks at the science behind this popular mineral and his personal journey with the supplement.

Beginning with his experience during surgical internship and years later starting magnesium supplements himself, Sam takes a deep dive into magnesium's benefits and its possible effectiveness for muscle cramps, sleep, mood, exercise performance, heart health, and even blood sugar regulation.

Practical tips on dosage, types, and potential side effects are discussed, emphasizing the importance of consulting healthcare providers before starting any new supplement.

What's your experience with magnesium? Have you noticed benefits from supplementation? Share your thoughts and let us know which supplement you'd like me to deep dive into next by DMing me on Instagram or commenting on our YouTube channel.

#MagnesiumSupplements #HealthAndWellness #SupplementStack #FitnessJourney #HealthyLiving #MuscleCramps #SleepBetter #HealthTips #NutritionalSupplements #BotoxAndBurpees #podcast