The HAPPY HEALTHY STRONG PODCAST

Oak Strength

We talk everything fitness, nutrition, health and wellness in #815!

  1. Aug 9

    Episode 160: How to Build a Gym and Coaching Career That Lasts 14 Years with Tommy Allen of District H.

    Two veteran gym owners talk honestly about what it really takes to keep a gym and a coaching career alive for 14 years. They get into trust, business evolution, and helping real people stay healthy without chasing elite performance. Episode Summary Adam Lane sits down with Houston gym owner Tommy Allen of District H to talk about what actually keeps a gym and its people around for more than a decade. They walk through the shift from early CrossFit days to a more thoughtful model that uses one-on-one, semi-private, and small group training so clients can stay happy, healthy, and strong through different seasons of life. Tommy shares the thinking behind his two books: one as a straightforward field guide to help everyday people choose the right path for their health, and another aimed at coaches who want a real profession instead of burning out at $25 a class. Along the way, they get honest about trust, cancellations, money, and why “more” isn’t always better—for clients, for coaches, or for owners. You’ll Learn: Why some gyms are still standing 14 years later while others disappear.How the trust problem in the fitness industry was created—and what it takes to rebuild it.The simple outcomes most adults really want: look good, feel good, move well, and say yes to important things.Why elite performance shouldn’t be the default goal, and what sustainable training can look like instead.How District H uses 1:1, semi-private, and small group training as different on-ramps depending on someone’s starting point.The purpose of Tommy’s first book as a bias-free roadmap to help people choose the right kind of training and support.Why so many coaches leave the industry within two years, and the economic changes needed to make coaching a real career.The soft skills that separate a professional coach from a good programmer: communication, leadership, and guiding hard decisions.How to handle cancellations and “click to cancel” with curiosity instead of defensiveness.What “winning” looks like for an owner-coach with kids, multiple businesses, and a body that needs to last. Episode Chapters 00:00 Welcome and intro to Tommy Allen00:41 Gym ownership, heat, HVAC, and surviving 14 years02:08 Tommy’s path from finance into gym ownership06:28 Watching CrossFit and local gyms evolve over a decade09:36 The idea behind Tommy’s first book as a field guide for health10:51 Trust issues, refunding, and the “click to cancel” reality14:06 What District H actually offers and who each track is for19:48 Turning coaching into a real profession, not a burnout job33:02 How Tommy trains now as a dad, owner, and business builder38:16 Teaching clients to adjust training to life’s seasons Resources Mentioned Alex Hormozi – entrepreneur, Acquisition.com Stu Brower – “become a student of the industry” Chad Hobbs – The Factory / The Athlete Factory (Bloomington, IL) Dave Rubin – gym owner with a similar model Companies / Concepts Acquisition.com HYROX-style events as an outlet for performance OPEX – coach development Active Life – rehab-informed coaching education FitAid – referenced jokingly as a typical coach “perk” Connect with Coach Tommy Website: https://districthsf.com/personnel/tommy-allen/ Instagram: @district_h_strength About the Podcast Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Every episode is designed to help you own your health so you can show up better for your family, your work, and your life. Listen & Subscribe If you’re serious about being happy, healthy, and strong for the long haul, follow the show and stay connected with Oak Strength: Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: https://oakstrength.com

  2. Jul 26

    Episode 159: Stronger Joints and Better Mobility After 40 with Simple Isometric Training.

    Isometric holds might be the missing piece in staying strong, mobile, and pain-free after 40. Discover how simple static positions like deep lunges, squats, and planks can transform joint stability, tendon health, and everyday confidence. Episode Summary Happy, Healthy, Strong host Adam Lane breaks down why isometric training deserves a permanent spot in strength work for adults, especially in the 40–50+ crowd. Instead of chasing bigger numbers on the bar, the focus shifts to owning positions that actually make knees, hips, and shoulders feel better in daily life. Adam explains how strategically holding deep lunges, squats, push-up positions, and rows builds tendon strength, joint stability, and usable range of motion without beating up the body. He shares real-world examples from Oak Strength athletes and his own training, showing how time under tension can make people stronger and more resilient with very little equipment. Key Takeaways You’ll learn: Why isometric holds are especially valuable for adults in their 40s, 50s, and beyond.How holding the bottom of a lunge or squat can dramatically improve range of motion.The role of time under tension in strengthening tendons and ligaments.Why being strong in disadvantaged positions (like the bottom of a squat) matters more than top-end strength.Simple ways to scale isometrics using support (like a rack) for balance and control.Progressions for increasing difficulty: longer holds, deeper ranges, and added load.How isometric work can feel easier on joints than constant up-and-down repetitions.Practical at-home ideas: using bodyweight, a backpack, or dumbbells while watching TV.Why “owning positions” is a better long-term goal than chasing PR numbers.How consistent isometric work can help adults feel more stable, athletic, and confident. Episode Chapters00:30 What most adults miss in their training01:15 Why isometrics matter more as you get older02:10 Using holds to build range of motion03:23 Tendon health, joint stability, and injury stories05:10 Owning the bottom of squats and lunges06:55 Progressing isometric holds with time and load08:10 Joint-friendly strength that still feels challenging09:20 Easy ways to add isometrics at home10:33 Outro and how to connect with Oak Strength Memorable Quotes “It’s easy to be strong at the top of a lunge or at the top of a squat. It’s hard to be strong at the bottom.” [0:03:23] “Range of motion is a massive thing as we get older, and owning those bottom positions changes everything.” [0:01:30–0:02:10] “I don’t care if I back squat a little less weight if my body feels better. That’s a win.” [0:03:23–0:04:10] “It’s pretty hard to get hurt with an isometric movement. You find the right position and sit there, and it’s so healthy on joints, muscles, and tendons.” [0:06:55–0:08:00] “Sometimes you just need to step it back, hold some good isos, and start from square one.” [0:08:30–0:09:30] About the Podcast Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Every episode is designed to help you own your health so you can show up better for your family, your work, and your life. Listen & Subscribe If you’re serious about being happy, healthy, and strong for the long haul, follow the show and stay connected with Oak Strength:Facebook: https://www.facebook.com/oakstrengthInstagram: @oakstrengthWebsite: https://oakstrength.com

  3. Jul 13

    Episode 158: Why Oak Strength Replaced Group Classes with Personalized Training.

    Imagine walking into the gym, and there are zero classes on the board—just a plan built for you and how you feel that day. That’s the shift from hiding in the group to owning the work, and it changes how strength, progress, and “no excuses” really look. Episode Summary Oak Strength didn’t tweak its schedule, it blew up the old model. After years of running group classes, Adam Lane and Coach Sam Libby saw too many members just surviving workouts instead of actually getting stronger, moving better, and feeling better. The answer wasn’t another clever class format; it was programming built around the actual human standing in front of the coach. This episode walks through what “classless” looks like in real life: plans based on age, goals, schedule, injuries, and even how someone slept the night before. Adam and Sam talk about keeping the social vibe while ditching cookie-cutter workouts, calling out cherry-picking, and making on-the-fly changes so people leave feeling better—not more beat up. Key Takeaways You’ll Learn: Why a busy 47-year-old and a strong 20-something like Luke shouldn’t be running the same plan.How group classes can hide the fact that people aren’t actually getting stronger or feeling better.Why letting members avoid certain movements in the app slows progress and keeps problems unsolved.How personalized plans are built around how many days per week someone really shows up.Ways coaches adjust training instantly when someone walks in with a sore back, poor sleep, or high stress.How Oak keeps the social, community feel even without everyone doing the same workout.Why multiplanar and rotational work matters more than just loading up a deadlift.How meeting people where they’re at leads to better long-term results, not just harder workouts.Why “no excuses” doesn’t mean “go harder”—it means there’s always a smart way to train that day.How this shift helps both older adults and youth athletes move, feel, and perform better. Episode Chapters00:33 Oak turns 14 and goes completely classless01:15 Why broad group programming stopped making sense02:00 Cherry-picking workouts and avoiding movements02:34 Keeping the social side without traditional classes03:27 Building plans for 2-day vs 3-day per week members04:04 Training a 25-year-old vs a 65-year-old vs Luke05:09 Adjusting plans for pain, stress, and bad sleep07:31 Multiplanar work so strength carries into real life08:20 No excuses, better communication, closing Resources Mentioned Oak Strength Website: https://oakstrength.com Facebook – Oak Strength: https://www.facebook.com/oakstrength Instagram – @oakstrength Orange Theory Fitness (mentioned as an example of a big group-class model closing locally) About the Guest Coach Sam Libby is the Director of Adult Training at Oak Strength. Sam builds and coaches personalized strength programs for adults across all ages and ability levels. His focus is on smart progressions, multiplanar training, and flexible plans that adjust to real life, whether someone trains two or three days a week, shows up feeling great, or walks in with a cranky back. Connect with the Guest: Coach Sam Libby Instagram: @sam.libby96 Facebook: https://www.facebook.com/sam.libby.391 About the Podcast Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Every episode is designed to help you own your health so you can show up better for your family, your work, and your life. Listen & Subscribe If you’re serious about being happy, healthy, and strong for the long haul, follow the show and stay connected with Oak Strength: Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: https://oakstrength.com

  4. Jun 28

    Episode 157: Stop Chasing the Scale: Muscle, Metabolism, and Real-Life Health for Parents.

    Most adults aren’t just overweight, they’re under-muscled, wiped out, and wondering why “eating less” keeps leading straight back to the same body and the same problems. If you want to still be strong, mobile, and off a handful of meds when the kids are grown, it’s time to stop chasing the scale and start protecting muscle, metabolism, and the basic habits that actually hold your life together. Episode Summary Adam Lane sits down with online health coach Brad Schabacher to talk about what it really takes to stay healthy as a busy adult with a family, a job, and real-life constraints. They walk through Brad’s shift from an out-of-shape dad to a consistent lifter, how environment and community make or break progress, and why simple habits like walking, lifting a few days a week, eating enough protein, and sleeping on purpose do more than any “40‑day challenge.” They also dig into the under-muscled problem in adults over 40, how GLP‑1 drugs can wreck metabolism if you’re not lifting and eating enough, and why your kids, spouse, and future grandkids should be part of your reason for getting your health handled now. Key Takeaways How Brad used family as the reason to finally change his healthWhy your environment and gym community matter more than motivationThe “core four” Brad uses to get clients moving in the right directionHow to build fitness around work, kids, and real schedulesWhy walking plus strength training beats random cardioHow to think about treats without blowing up your progressThe role of coaching when you hit bumps or “bad” daysWhy muscle is non-negotiable after 40How GLP‑1 drugs can be used more responsiblyWhy long-term health should be part of how you think about retirement and grandkids Episode Chapters: 00:00 Welcome & setup01:26 Brad’s story: from out-of-shape dad to health coach04:08 Environment & community05:45 Money, priorities & “I can’t afford it”07:24 First domino: workouts, food, sleep10:40 Walking, marriage & connection12:10 Spouses, kids & leading by example15:25 Treats, flexibility & real life16:58 How Brad starts new clients20:05 Time, early mornings & “too busy”22:14 Tech, sleep data & recovery25:00 Protein, hydration & lifting basics26:53 Bad days, mindset & not quitting30:06 Holidays & starting before January31:04 Under-muscled adults & GLP‑135:05 Using GLP‑1s without wrecking metabolism41:18 Retirement, grandkids & long-term health43:15 Wake-up calls, labs & your why44:39 Connect with Brad & close About the Guest Brad Schabacher is an online health coach who helps busy adults develop sustainable habits in the areas of food, movement, and mindset. After turning his own health around in his 30s, he’s spent over a decade coaching clients across the U.S. to protect muscle, improve metabolism, and get strong enough to enjoy the rest of their lives. Connect with Brad Facebook: https://www.facebook.com/brad.schabacker Instagram: @schabacker18 About the Podcast Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Every episode is designed to help you own your health so you can show up better for your family, your work, and your life. Listen & Subscribe If you’re serious about being happy, healthy, and strong for the long haul, hit follow on the podcast and connect with us on Facebook or Instagram to keep this conversation going. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: oakstrength.com

  5. Jun 15

    Episode 156: How To Stay Active, Strong, and Competition Ready in Your 40s and Beyond.

    Getting older does not mean backing off; it means getting intentional about how you train, recover, and stay strong for the long haul. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode HighlightsIn this episode, Adam Lane sits down with Coach Jeremy Cuttill of De La Rosa Submission Wrestling to talk about what sustainable training looks like when you are no longer in your 20s. They walk through Jeremy’s experience with multiple surgeries, how he is working to stay competition ready in his late 40s, why recovery and mobility now rival heavy lifting in importance, and how mindset, faith, and support systems help men and women keep moving well through every season of life. Episode Outline Introduction to the Happy, Healthy, Strong PodcastIntroduction of Coach Jeremy CuddleDiscussion on Health and Fitness GoalsThe Evolution of Health and FitnessChallenges and Recommendations for Staying ActiveThe Importance of Mindset and Support SystemBalancing Training and RecoveryThe Role of Confidence and AdaptationThe Impact of Injuries and SurgeriesFinal Thoughts and Contact Information Episode Chapters 00:00 Intro & who this show is for00:24 Meet Coach Jeremy Cuttill 02:10 Training, coaching, and leading by example03:26 Injuries, surgeries, and staying competition ready at 4805:04 Martial arts background, Luta Livre, and MMA roots06:57 Training for longevity: mindset, mobility, and recovery10:16 Shifting from heavy lifting to smarter, sustainable work13:23 Openness to new training methods with age16:40 Mindset for starting jiu jitsu in your 30s and 40s18:11 Faith, support systems, and healthy outlets for stress22:12 How training should change in your 20s, 30s, and 40s30:29 Training around injuries, knee replacements, and layoffs33:24 Adapting when hurt and staying mentally on the mats38:23 Grandkids, staying active for family, and closing ConclusionAdam and Coach Jeremy highlight a simple but powerful idea: a body in motion stays in motion. Sustainable health is less about chasing max numbers and more about moving well, honoring recovery, and choosing habits that let you show up strong for your family, your work, and the activities you love at every age. CTAShare this with someone who wants to stay active and strong as they get older, and make sure you are subscribed so you never miss an episode of Happy, Healthy, Strong. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: Oakstrength.com Connect with Jeremy Cuttill Facebook: https://www.facebook.com/TeamDSWInstagram: @teamdswWebsite: MMAroscoe.com Thank you for listening and for choosing to keep taking care of your health with purpose. Keep stacking small, smart choices that let you live happy, healthy, and strong for years to come.

  6. May 31

    Episode 155: Adjusting Your Workouts as You Age for Less Pain and More Strength.

    You are training hard, doing everything “right,” and your hip still lights up every time you hinge or squat. So now what?  Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights  In today’s episode, Adam and Heather Lane talk through what really happens when a torn hip labrum collides with years of strength training. Heather shares how one run turned into sharp hip pain, why simply going lighter on lifts did not solve it, and how shifting to hip-focused, personalized programming plus a cortisone shot gave her pain-free training again. Adam breaks down how your approach has to change in your 40s and 50s so you can stay strong, avoid unnecessary setbacks, and still keep up with your kids.  Episode Outline  Introduction to the Happy, Healthy, Strong Podcast Introduction of Heather Lane Heather's Hip Issue and Initial Symptoms  Diagnosis and Initial Treatment   Efforts to Manage the Hip Issue  Transition to Personalized Training   Impact of Cortisone Shot and Future Plans   Adapting Training to Age and Needs   Conclusion and Final Thoughts  Episode Chapters 00:00 Intro to Happy, Healthy, Strong and Heather 01:15 Who Heather is and life at Oak Strength 02:23 First signs of hip pain on a run 03:51 MRI results and torn labrum diagnosis 04:38 PT, dry needling, and early modifications 06:17 Hip focused strength work and unilateral training 08:05 Cortisone shot and training pain free 10:26 Switching from group training to personalized programming 12:56 Body composition, strength gains, and confidence 18:34 Training smart in your 40s and 50s 21:18 Keeping up with the kids and long term strength 23:11 Closing thoughts and how to connect with Oak Strength Conclusion Heather’s story reflects what Happy, Healthy, Strong is all about. A torn labrum showed up in the middle of good training, not because she stopped caring. By pressing pause on certain lifts, getting clear testing, and committing to simple, targeted strength work, she found a way to train hard again without limping out of the gym. The reminder from Adam and Heather is straightforward: as life, age, and stress change, your training has to change with it if you want to stay strong enough to keep up with the people you love.   Action Taken  Heather continues a personalized, hip centric strength program built around unilateral work, controlled hinges, and movements that do not flare her hip.  Adam and Heather use the current pain free window after the cortisone shot to load the body safely and build strength in glutes, hamstrings, quads, and back.  Surgery for the torn labrum remains scheduled several months out as a backup plan, with the hope of canceling if strength and function stay high. Heather keeps regular therapeutic massage and check ins with their PT to manage tissue quality, mobility, and hip mechanics.  Listeners are encouraged to stop working around the same painful movement patterns, get a clear diagnosis, and consider individualized programming instead of endless modifications.   CTA  If you are ready to stop guessing around nagging pain and start training with a plan that fits your body right now, connect with Adam and the Oak Strength. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Website: Oakstrength.com Thank you for tuning in to the Happy, Healthy, Strong Podcast. Your effort to learn, adjust, and keep showing up for your own strength is exactly what keeps you moving well for the long haul. Stay curious, stay consistent, and keep owning your health.

  7. May 17

    Episode 154: How a Late Bloomer Became an NHL Veteran Through Strength, Nutrition and Daily Habits with Rob Klinkhammer.

    A kid from small‑town Canada, digging gas lines in the summer, who turned a stalled junior career into 15 years of pro hockey with a barbell, better food, and a decision to stop coasting.  Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, Adam Lane talks with former NHL and KHL forward and current Rockford IceHogs assistant coach Rob Klinkhammer about how strength training, cleaner nutrition, and simple, repeatable habits took him from average junior player to pro vet and shaped the way he parents and coaches today. Episode Outline Introduction and Adam’s setup for the conversation  Rob Klinkhammer’s background and late-blooming hockey story   Turning point at 19–20 and the impact of strength, nutrition, and recovery Journey through AHL, NHL, and KHL  Challenges of coaching and what modern coaching really looks like Player development, roles, and building trust with pros  Training philosophy for kids and youth athletes  Family nutrition and building healthy habits at home  Recovery tools, lifestyle, and keeping four boys active  Health is the foundation for any future, on or off the ice  Episode Chapters 00:00 Welcome, Adam introduces Rob Klinkhammer 01:18 Rob’s small town hockey beginnings 07:06 Almost quitting at 19 and the wake-up call 13:04 Strength training, nutrition, and career transformation 20:15 From AHL grind to NHL and KHL journey 27:34 What coaching really looks like behind the scenes 34:08 Developing pros and using positive feedback 40:22 Raising four active boys and managing chaos 47:39 Family nutrition, real food, and realistic treats 54:45 Health as the base for any future and closing thoughts Conclusion Adam and Rob strip it back to what actually moves the needle. No secret drills, no magic workouts, just years of showing up to lift, eat real food most of the time, sleep, recover, and lead by example at home. Rob’s story is a reminder that you do not have to be a youth standout to build something big if you are willing to clean up your habits and stay consistent. Action Taken Rob continues to develop Chicago Blackhawks prospects in Rockford, focusing on structure, honest feedback, and habits that translate to the NHL.   CTA Share this with a parent, coach, or teammate who keeps saying they want better health or performance but feels stuck. Then hit subscribe and leave a quick review so more people can find Happy, Healthy, Strong with Adam Lane. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Connect with Rob Klinkhammer @rockfordicehogs https://en.wikipedia.org/wiki/Rob_Klinkhammer Thank you for listening and spending part of your day with Adam and Rob. Keep choosing the next right habit, the next training session, and the next real meal so you can live a life where you actually feel happy, healthy, and strong.

  8. May 3

    Episode 153: The Truth About Peptides, GLP-1 Drugs, and Recovery.

    Chasing peak performance with shortcuts is easy. Building it on sleep, nutrition, and smart decisions, while everyone else is living on energy drinks, screens, and quick fixes, is where the real edge lives. Welcome to the Happy, Healthy, Strong Podcast — hosted by Adam Lane. This show looks at what sustainable health really means through supportive nutrition, intentional movement, and habits that build strength without extremes. Episode Highlights In today’s episode, host Adam Lane sits down with sports medicine orthopedic surgeon Dr. Geoff Van Thiel to cut through the noise on performance. They break down what actually works: sleep, nutrition, training, and recovery, and where tools like fasting, peptides, GLP‑1 drugs, cold plunges, and sauna truly fit. The focus stays on building solid fundamentals first and then carefully layering in advanced methods, instead of chasing quick fixes Episode Outline Why fundamentals still beat “biohacks.” Fasting done wrong vs fasting done right Peptides 101: what they are and why they’re not harmless BPC‑157 and “Wolverine peptide” style recovery claims GLP‑1 weight loss drugs: band-aid or game changer? Finding your “first domino.” Youth athletes, shoulder pain, and the illusion of quick fixes Sleep as a performance enhancer Screens, social media, and honest self-audits Shock the system: why dramatic changes sometimes work Training variety and the strength example Recovery tools: cold plunges, ice baths, and sauna The real order of priorities Dr. Van Thiel’s platforms and future content Episode Chapters 00:00 Intro & who is Dr. Geoff Van Thiel 02:00 Info overload: fasting, peptides, “biohacks” 04:38 Fasting fails vs sustainable intermittent fasting 07:30 Luka Dončić, LeBron & performance fundamentals 09:32 Real food, protein, and dirty supplements 10:48 What are peptides? Simple explanation 13:14 BPC‑157 “Wolverine peptide” and recovery 17:22 How GLP‑1 drugs work and real patient results 23:47 Obesity, mood, hormones & the first domino 26:12 Youth athletes, shoulder pain & quick fixes 28:13 Sleep, injury risk, and performance 33:39 Ice baths, muscle growth & sauna benefits 38:39 Screen time, blue light & honest tradeoffs 39:48 Shock changes: resets, diets, and cold exposure 42:18 Runners, strength training & changing stimulus 43:45 Big rocks vs fringe biohacks Action Taken Dr. Geoff Van Thiel commits to sharing more detailed content on: Peptides Sleep and recovery Performance fundamentals Provide deeper resources on performance and health Conclusion High performance doesn’t start with injections, cold tubs, or expensive supplements. It starts with boring, proven basics: sleep, nutrition, smart training, and honest habits around screens and stress. Peptides, GLP‑1 drugs, fasting, sauna, and cold exposure can all have a place, but only once the “big rocks” are solid.  CTA For more conversations on real-world performance, follow Oak Performance Radio and subscribe so you don’t miss the next episode. Facebook: https://www.facebook.com/oakstrength Instagram: @oakstrength Learn more about Dr. Geoffrey Van Thiel’s work and resources on orthopedics and sports medicine: www.vanthielmd.com Facebook: Dr. Geoffrey Van Thiel Instagram: @vanthielmd Thank you for listening and for caring about what truly drives performance. Keep showing up, tightening the basics, and making the kind of choices your future self and the people who count on you will be proud of.

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We talk everything fitness, nutrition, health and wellness in #815!

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