Behind the Bluff

Jeff Ford & Kendra Till
  • 4.8 (32)
  • FITNESS
  • UPDATED WEEKLY

Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.   

  1. What If Your Mind Is The Real Warm-Up? | Tim Keller

    19H AGO

    What If Your Mind Is The Real Warm-Up? | Tim Keller

    You can tell a lot about how a match will go before the first ball is even struck. If you’ve ever walked onto the court feeling tight, rushed, or a step slow, this conversation gives you a simple fix that also happens to be one of the best tools for tennis injury prevention. I’m joined by Palmetto Bluff tennis professional Tim Keller, a longtime coach with a master’s degree in exercise kinesiology, to unpack what “preparation” really means for recreational tennis players and competitive athletes. We get specific about a 5–8 minute dynamic warm-up for tennis: light jogging, arm circles, side-to-side movement, grapevine steps for hip mobility, lunges and lateral lunges, balance-based stretches, rotation for the spine and shoulders, plus the small joints people forget like wrists and even the neck. Tim also explains why music and momentum matter more than most players think when it comes to getting your mind and body ready to perform. From there, we shift into recovery and longevity. We talk static stretching after tennis, flexibility, and why older athletes should be smarter about volume and intensity so they can keep playing without paying for it the next day. Then we go deep on the mental game: The Inner Game of Tennis, breath control, relaxing your grip, simple attention cues, and visualization that helps you handle pressure and find your own version of flow state. If you want better tennis performance, fewer nagging aches, and a warm-up routine you’ll actually do, press play. Subscribe, share this with a tennis friend who “warms up” by guessing, and leave a review with your favorite pre-match ritual.

    36 min
  2. Find What Moves You and Build A Life Around It | Lisa Banks

    APR 1

    Find What Moves You and Build A Life Around It | Lisa Banks

    Some people walk into a room and the energy lifts without any effort. That’s Lisa Banks, and after our conversation I’m convinced her positivity isn’t just “how she is” it’s a choice she makes, shaped by what she’s lived through and what she wants to give back. Lisa has spent 20+ years in the fitness industry, coaching everything from strength training and cycle to barre, aquafitness, and golf fitness at Palmetto Bluff. We talk about where that versatility comes from, why continuing education matters (including pain-free performance fundamentals), and what she’s learned from coaching wildly different groups. If you’ve been stuck in a rut, you’ll hear a simple truth: consistency gets easier when you find movement you actually enjoy, then build smart variety around it. We also go deeper into purpose and health. Lisa shares the personal story behind her breast cancer awareness workout, how losing her mom to stage four triple negative breast cancer changed the way she shows up, and why prevention habits and early detection deserve a place in everyday wellness. We connect the dots between fitness and holistic health: endorphins, stress management, community, faith, and the kind of life you’re training to live. If you want a stronger routine and a clearer “why,” hit play. Subscribe, share this with a friend who needs momentum, and leave a review so more people can find the show.

    31 min
  3. You Can Play Pickleball For Decades If You Train For It | Ashley Romine

    MAR 25

    You Can Play Pickleball For Decades If You Train For It | Ashley Romine

    Pickleball is fun until your calf pops, your elbow aches for weeks, or your knee flares up after “just one more game.” We sit down with Doctor of Physical Therapy Ashley Romine, owner of The WellCo in downtown Bluffton, to get honest about why pickleball injuries are surging and what actually keeps players healthy. The big theme is a mindset shift: if you want to stay active, you have to treat pickleball like a sport, not only a social hour. That means respecting volume, mechanics, and recovery before pain forces you to stop. Ashley walks us through the most common pickleball injuries she sees, including Achilles and calf strains, knee pain, elbow issues, low back pain, hamstring problems, and adductor tightness. We unpack the hidden mistake many players make: warming up with biking or running, then stepping onto a game that demands lateral movement, rotation, and quick, springy reactions on the balls of your feet. You’ll get a simple, repeatable 5 to 10 minute warm-up framework featuring eccentric loading, side-to-side prep, trunk rotation, and “ready position” movement that better matches what happens in a real match. We also go beyond the court with a closing reflection on prevention as a lifestyle, not just an injury plan. If we build strength and mobility to protect our body, what would it look like to build margin and awareness to protect our emotional health too? If you want to play pickleball for the next 10 to 20 years and feel better doing it, hit play, share this with a pickleball friend, and subscribe, rate, and review so more people can stay active without getting sidelined.

    42 min
  4. What If Feeling Safe Is The Real Health Hack | Lou Orlando

    MAR 18

    What If Feeling Safe Is The Real Health Hack | Lou Orlando

    Most people only think about security when something goes wrong, which is exactly why we wanted to pull back the curtain and talk about how safety is actually created. We sit down with Lou Orlando, one of Palmetto Bluff’s security managers and a retired NYPD officer, to understand what it takes to protect a 20,000 acre community while still keeping it warm, welcoming, and easy to enjoy.  Lou walks us through the real behind-the-scenes work of private community security: access control at the gates, vetting contractors, cameras, dispatching patrol units, and the iPad-based patrol check system that keeps buildings and key locations on a steady inspection rhythm. We also talk about what people often misunderstand about security work: it is not only enforcement. It is customer service, situational awareness, radio communication, and building trust through consistency and respect.  From Hurricane Matthew to a rare snow shutdown to the occasional unexpected wildlife call, we explore why preparedness and teamwork matter when conditions change fast. Then we connect the dots to wellness and Maslow’s hierarchy of needs. When people feel safe, they can finally relax, belong, move with confidence, and pursue health goals without that constant background stress. We also widen the lens to financial security and psychological safety at work, plus how a culture of safety in fitness helps people participate more and grow.  If you care about wellness, community living, and what “feeling safe” really means, this conversation will change how you see the foundation beneath a great lifestyle. Subscribe, share this with a friend who loves Palmetto Bluff, and leave a review with your biggest takeaway.

    34 min
  5. Are Your Hormones Holding You Back? | Dr. Harry Collins

    MAR 11

    Are Your Hormones Holding You Back? | Dr. Harry Collins

    Ever been told your labs are “normal,” yet you still feel sluggish, foggy, and flat? We sit down with Dr. Harry Collins—OBGYN, age management physician, and retired Army lieutenant colonel—to unpack what optimal really means for energy, recovery, and long-term vitality. Harry shares the journey that led him from delivering babies to rebuilding his own health, then helping patients bridge the gap between average numbers and how they want to live. We dig into the differences between bioidentical hormones and older synthetics, explaining why structure matters and how tissues respond when molecules match what the body naturally makes. For women navigating menopause, we talk through estradiol, progesterone, testosterone, and the markers that confirm the transition. For men and women in their late 30s to 50s who train hard yet underperform, we explore why free testosterone and free T3 often tell the real story behind stalled progress and longer recovery. Treating the person, not the paper, becomes the through line. Metabolic health takes center stage as we connect hormone optimization to motivation, adherence, and visceral fat loss. We break down GLP-1 therapies, practical nutrition shifts, and why strength training is non-negotiable for health span. Harry also explains peptides like semorelin, why growth hormone requires patience, and how to build an approach that balances evidence, access, and cost. Along the way, you’ll hear candid advice on choosing the right provider, what to include in a comprehensive lab panel, and why periodic check-ins at six and twelve weeks help calibrate progress. We close with a simple definition of wellness: stay out of the ER and the nursing home, keep moving, and live fully on your terms. If you’re ready to replace guesswork with clarity—and “normal” with optimal—hit play and bring your questions. If this conversation sparks insight, subscribe, share it with a friend, and leave a quick review so more curious listeners can find us.

    28 min
  6. How Teamwork Makes the Best Days On The Water | Adam Moody

    MAR 4

    How Teamwork Makes the Best Days On The Water | Adam Moody

    The perfect boating day rarely just “happens.” It’s built by people who notice the small things, plan for the big ones, and stay calm when the sky turns fast. We sit down with Marine Operations Manager Adam Moody—who started as a dockhand and worked every frontline role—to unpack the leadership, training, and culture that keep launches smooth and returns safe at a truly full-service marina. Adam shares the lessons he carried from the National Guard into waterfront operations: patience under uncertainty, teamwork as a default, and flexibility when plans flip at a moment’s notice. We break down the ecosystem of roles—dockhands who set the tone with spotless boats, forklift operators who think one lift at a time, dockmasters who bridge gaps—and how thoughtful hiring keeps the yard both welcoming and composed. From proactive weather checks to real-time route advice, from detailing certifications to captains leveling up with fly fishing courses, this is what operational excellence looks like when member experience comes first. We also get practical. Why the second forklift changes everything for uptime and safety. How a one-stop shop simplifies service, repairs, and adventures without sending members off property. How sharing your plans with the team unlocks better recommendations for fishing, food, and safer passages when the chop gets lively. And woven through it all is a reminder about wellness that sticks: the moments that matter—sandbars, hotel pools, chasing fiddler crabs—feel simple, but they last. Choose presence over performance now and then, and you’ll build memories worth keeping. If this conversation made you rethink what “seamless” really takes, tap follow, share it with a friend who loves the water, and leave a quick review to help others find the show.

    30 min
  7. Why High Performers Need Slow Practices To Thrive | Charlotte Hardwick

    FEB 25

    Why High Performers Need Slow Practices To Thrive | Charlotte Hardwick

    Feeling productive is easy; feeling present is harder. We sit down with Charlotte Hardwick—yoga teacher, holistic nutrition counselor, retreat leader, and founder of Flow and Nourish—to rethink wellness for people who run fast and care deeply. If your calendar is stacked and your nervous system is stuck in go mode, this conversation shows how slow, breath-led practices can become your most reliable performance tool. Charlotte unpacks the somatics of yoga—working with the body’s inner intelligence, fascia, and nervous system—to help high achievers drop tension without losing drive. We talk about why “ease” isn’t letting off the gas but composure under tension, and how simple movements linked to breath can unlock mobility, clarity, and better stress responses. She shares how she meets clients where they are, uses props and restorative shapes to make success feel good immediately, and builds routines that people actually repeat. We also dig into what many of us are truly malnourished in: time and connection. From retreat tables to home kitchens, Charlotte’s approach centers on realistic rituals that translate into daily life. You’ll hear practical strategies you can start today: a pen-and-paper time inventory to align energy with what matters, the “crowding out” method from integrative nutrition to add better choices instead of policing yourself, and five to fifteen minute breath-first sequences that regulate your system before work or bed. We also explore her workbook, Find A Way To Be Here, which bundles recipes, seasonal health, yoga for the nervous and lymphatic systems, meditations, and writing prompts so you can sustain momentum beyond a single class or retreat. If you’ve turned wellness into another competition, this is your reset. Learn how to build strength through rhythm—tension and release—so your body becomes an ally, your mind finds clarity, and your habits finally stick. Subscribe, share with a high-performing friend who needs a softer gear, and leave a review to tell us which small ritual you’re starting this week.

    38 min
  8. Building Community One Frame at a Time | Jeff Begola

    FEB 18

    Building Community One Frame at a Time | Jeff Begola

    What if a casual Thursday night could become the heartbeat of a neighborhood? We sit down with Jeff Bagola—the self-appointed commissioner of the Palmetto Bluff Bowling League—to trace how a simple idea grew into a 24-team tradition packed with personality, friendly rivalries, and real community. From flexible schedules and kickoff parties to a clever two-division format with relegation, Jeff shares the nuts and bolts that keep the lanes full and the energy high. We explore the league’s culture engine: custom jerseys, a lively fan base, and The Gutter Gazette, a weekly recap that turns strikes, splits, and side conversations into shared lore. Dues are reinvested into better pins, balls, shoes, and regular maintenance, while an Adopt-A-Highway stretch and a feature in The Bluff magazine add civic pride and visibility. The result is a ritual that people plan their week around—loud, joyful, and welcoming to every skill level. The conversation widens to wellness and the power of consistency. Drawing on Jeff’s military background and training habits, we unpack why discipline beats perfection, how accountability partners make workouts stick, and why choosing activities you actually enjoy is non-negotiable. The league becomes a living case study in social fitness: show up, keep score, tell stories, and let the ritual do its quiet work of connection. If you’re new to Palmetto Bluff or curious about getting involved, watch for registration in the Tidings email or visit the member site under Leagues and Activities. Enjoy the episode? Subscribe, share it with a neighbor who hasn’t heard the show yet, and leave a quick review to help more people find us.

    39 min
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4.8
out of 5
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About

Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.   

Information

  • Creator
    Jeff Ford & Kendra Till
  • Years Active
    2024 - 2026
  • Episodes
    113
  • Rating
    Clean
  • Copyright
    © 2026 Behind the Bluff
  • Show Website
    Behind the Bluff

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