What does it take to be strong—and stay strong when life changes?

Christian Washington sits down with former Green Beret Tony Cowden for a candid conversation about combat, life after service, building a business, and pursuing strength without sacrificing endurance.

Tony shares difficult experiences from his deployments, including a mission involving the recovery of 26 bodies, and the lessons he carried into civilian life. He also discusses his run for Congress in North Carolina and what campaigning taught him about politics and personal sacrifice.

On the training side, Tony breaks down his approach to combining heavy lifting with endurance—including squatting and deadlifting 600 pounds and running a sub-six-minute mile within 24 hours. They explore adaptability, mental health, and why physical capability means more than a number on the bar.

The conversation also covers The Reason Outdoors and its work helping veterans, active-duty service members, and first responders find connection and purpose through outdoor experiences.

Connect with Tony Cowden
Instagram: https://www.instagram.com/tony_cowden_/
Capable Inc.: https://www.instagram.com/capable_inc/
Training: https://www.capableincorporated.com/
The Reason Outdoors: https://www.instagram.com/the_reason_outdoors_/
Website: https://thereasonoutdoors.org/

Follow Run Lift Perform
Instagram: https://www.instagram.com/runliftperformdotcom/
Website: https://runliftperform.com/

Support our sponsor: Zulu Timepieces
https://zulutimepieces.com/
Use code RLP10 for 10% off.

Hybridize. Thrive.

What does working with death teach you about life? Christian sits down with Medicolegal death investigator Jalenn Earle to find out.

Jalenn shares her journey from single motherhood to studying biology and anthropology while working at a morgue. She opens up about how personal tragedy shaped her calling, what death investigators do, and the emotional weight of helping grieving families.

Together, they discuss empathy, the role of death investigations in seeking answers and justice, and why honest conversations about loss can change the way we live.

FOLLOW JALENN EARLE:Instagram: https://www.instagram.com/hellojalenn/

CONNECT WITH RUN LIFT PERFORM:Website: https://runliftperform.com

Training programs & merchandise: https://runliftperform.shop

Instagram: https://www.instagram.com/runliftperformdotcom/

Facebook: https://www.facebook.com/share/1BTW2Nbca4/

YouTube: https://www.youtube.com/@runliftperform

Spotify: https://open.spotify.com/show/033BYOn7W1FFBcz5iqvC7Y

Apple Podcasts: https://podcasts.apple.com/us/podcast/run-lift-perform-podcast/id6783291261

Hybridize. Thrive.

What does it take to step into fear—and trust the preparation that got you there?

Christian Washington sits down with Dylan Anderson for a conversation about skydiving, BASE jumping, military experiences, and pursuing a life that challenges you.

Dylan shares his journey into extreme sports, the training behind high-stakes decisions, and the freedom he finds in the air. Together, they explore how military experience shapes their approach to risk, why mentorship matters, and how to keep moving toward your goals when setbacks shake your confidence.

From deployment stories to jumping off buildings, this conversation explores preparation, managing fear, and building the resilience to take the next step.

IN THIS EPISODE:
• Dylan’s progression from skydiving to BASE jumping
• Managing risk through training and preparation
• Military experiences and performing under pressure
• Finding focus and peace through extreme challenges
• Setting goals and working through setbacks
• The importance of community and mentorship
• Living fully while respecting the risks

CONNECT WITH DYLAN:
Instagram: https://www.instagram.com/dylanderson/

CONNECT WITH RUN LIFT PERFORM:
Website: https://runliftperform.com
Training Programs & Merchandise: https://runliftperform.shop
Instagram: https://www.instagram.com/runliftperformdotcom/
YouTube: https://www.youtube.com/@runliftperform
Facebook: https://www.facebook.com/share/1BTW2Nbca4/?mibextid=wwXIfr
Spotify: https://open.spotify.com/show/033BYOn7W1FFBcz5iqvC7Y
Apple Podcasts: https://podcasts.apple.com/us/podcast/run-lift-perform-podcast/id6783291261

SUPPORT OUR SPONSORS & PARTNERS:
Zulu Timepieces: http://zulutimepieces.com
Use code RLP10 for 10% off your order.

The Smoking Standard:
https://www.instagram.com/thesmokingstandard/

Beacon Rescue:
https://www.instagram.com/beacon.rescue/

Tactical Snacks:
https://www.instagram.com/tacticalsnacksx/

Operator to Executive:
https://www.instagram.com/operator2executive/

Enjoyed the conversation? Follow the podcast, leave a review, and share this episode with someone working toward a challenging goal.

Hybridize. Thrive.

What happens when the mission changes—but the drive to lead, serve, and succeed remains?

In this episode of Run Lift Perform, Christian Washington sits down with former Green Beret Ryan Garay to discuss his journey from military operator to business executive. Ryan shares how the discipline, leadership, and resilience developed through military service helped shape the man and leader he is today.

They talk about navigating life after service, adapting to a completely different environment, continuing to grow through adversity, and finding new ways to apply hard-earned experience outside the military. Whether you’re transitioning into a new season, building a business, or working to become a stronger leader, Ryan’s story offers valuable lessons about purpose, identity, and moving forward.

Connect with Ryan Garay:

Instagram: https://www.instagram.com/operator2executive/

Connect with Run Lift Perform:

Website: https://runliftperform.com
Instagram: https://www.instagram.com/runliftperformdotcom/

Follow the show, share this episode, and leave a rating or review wherever you listen.

Hybridize. Thrive.

What if smoking a cigar could become more than a pastime—and instead create space for reflection, brotherhood, and genuine connection?

In this episode of the Run Lift Perform Podcast, Christian Washington sits down with military veterans Zach Duffy and Steven Fanero, founders of The Smoking Standard. With one of them having served as a combat medic, they share how their military experiences, friendship, and passion for cigars helped shape the business they’re building today.

Zach and Steven explain how intentionally engaging all five senses can completely change the cigar experience. They also discuss choosing the right cigar, slowing down in a constantly moving world, and the unique way cigars bring together people who may otherwise have never crossed paths.

In this conversation, you’ll hear about:

• Zach and Steven’s journey from military service to entrepreneurship
• What it truly means to “smoke with intention”
• How to select a cigar that complements the experience you want
• Why cigar lounges naturally encourage conversation and community
• Bringing the cigar-lounge experience to people who don’t have access to one
• Turning friendship and a shared passion into The Smoking Standard
• The powerful connection between ritual, reflection, and camaraderie

Whether you’re an experienced cigar enthusiast or have never smoked one before, this conversation offers a deeper look into the craftsmanship, community, and intentionality surrounding cigar culture.

Follow The Smoking Standard:

Instagram: https://www.instagram.com/thesmokingstandard

YouTube: https://youtube.com/@thesmokingstandard

Follow Run Lift Perform:

Website: https://runliftperform.com

Instagram: https://www.instagram.com/runliftperformdotcom

Facebook: https://www.facebook.com/share/1BTW2Nbca4/?mibextid=wwXIfr

YouTube: https://www.youtube.com/@runliftperform

Hybridize. Thrive.

How does an Army infantryman become a touring guitarist in the country music industry?

In this episode of the Run Lift Perform Podcast, Christian Washington sits down with Paul Oliger, former U.S. Army infantryman and lead guitarist for country artist Kolby Cooper.

Paul shares the unexpected story of how a drunken Spring Break decision changed the direction of his life—eventually leading him through basic training, military service, and onto stages across the country.

Christian and Paul discuss the camaraderie and discipline developed in the Army, Paul’s transition into professional music, and the physical demands of performing night after night. Paul also explains how he stays fit while living on a tour bus and why consistency matters when your schedule and surroundings constantly change.

Paul opens up about balancing touring with fatherhood, maintaining a strong marriage while spending significant time away from home, and the trust and teamwork required to make that lifestyle work.

IN THIS EPISODE:

• Paul’s journey from Army infantryman to professional guitarist
• The Spring Break decision that changed his life
• Memorable moments from Army basic training
• Military camaraderie, discipline, and resilience
• Breaking into the country music industry
• Performing and touring as Kolby Cooper’s lead guitarist
• Staying strong and healthy while living on a tour bus
• Balancing touring with marriage and fatherhood
• Building trust when work requires extended time away
• Applying lessons from the military to music and life

CONNECT WITH PAUL OLIGER:

Instagram:
https://www.instagram.com/pauloliger

LISTEN TO KOLBY COOPER:

Paul is the lead guitarist for country artist Kolby Cooper. Listen to Kolby’s music wherever you stream:

Spotify:
https://open.spotify.com/artist/2dz0ijxEHh6AzUzQBwBSKx

Apple Music:
https://music.apple.com/us/artist/kolby-cooper/1304693482

YouTube:
https://www.youtube.com/@KolbyCooperOfficial

Official Website:
https://www.kolbycoopermusic.com

CONNECT WITH RUN LIFT PERFORM:

Website:
https://runliftperform.com

Training Programs & Merchandise:
https://runliftperform.shop

Instagram:
https://www.instagram.com/runliftperformdotcom

YouTube:
https://www.youtube.com/@runliftperform

Facebook:
https://www.facebook.com/share/1BTW2Nbca4/?mibextid=wwXIfr

Spotify:
https://open.spotify.com/show/033BYOn7W1FFBcz5iqvC7Y

If you enjoyed this conversation, follow the Run Lift Perform Podcast, leave a review, and share this episode with someone pursuing an unconventional path.

Hybridize. Thrive.

How do you build tactical athletes who are strong, conditioned and prepared for the demands of the mission—without running them into the ground?

Christian Washington sits down with veteran strength and conditioning coach Jacob Walker to discuss tactical performance, intelligent programming and the lessons Jacob learned from his time at Westside Barbell.

Jacob explains how conjugate principles can be adapted for military personnel and first responders while accounting for individual readiness, recovery and operational demands. They explore periodization, training cycles, HRV, respiratory rate, deloads and the balance between volume and intensity required for long-term performance.

The conversation also examines the difference between task relevance and task mirroring. Rather than attempting to recreate every occupational demand inside the gym, Jacob emphasizes developing the physical qualities that allow tactical athletes to perform when it matters.

Above all, Jacob makes the case that effective programming does not need to be complicated. The highest performers consistently execute the fundamentals with focus and intent.

IN THIS EPISODE:

• Tactical strength and conditioning
• Applying the conjugate method to tactical populations
• Lessons from Louie Simmons and Westside Barbell
• Periodization and effective training cycles
• Avoiding overtraining and unnecessary injuries
• Monitoring readiness through HRV and respiratory rate
• Balancing training volume, intensity and recovery
• Task relevance versus task mirroring
• Developing mental toughness without sacrificing longevity
• Training for operational performance and resilience

COMING SOON: THE “JAKE WALKER” STRENGTH + CARDIO HYBRID CONJUGATE PROGRAMChristian and Jacob are developing a complete Strength + Cardio Hybrid Conjugate program built around three progressive four-week training waves. The program will combine proven conjugate principles with strength and cardiovascular training to help hybrid athletes build performance, resilience and long-term durability.The program will be available at: ⁠https://runliftperform.com⁠

CONNECT WITH JACOB:

Email: walker.strength540@gmail.com

CHAPTERS:

00:00 – Introduction to Jacob Walker and His Background
02:15 – The Evolution of Tactical Strength Training
04:09 – Lessons from Westside Barbell and the Conjugate Method
09:47 – Periodization and Avoiding Overtraining
13:36 – General Versus Task-Specific Preparedness
16:50 – Adapting Westside Principles for Tactical Athletes
22:55 – Hybrid Training for Operational Readiness
26:14 – Programming Deloads and Recovery
33:02 – Monitoring Readiness with HRV and Other Metrics
40:40 – HRV and Operational Performance
44:28 – Practical Tools for Training Success
50:44 – Final Thoughts and Future Collaboration

CONNECT WITH RUN LIFT PERFORM:

Website: https://runliftperform.com
Instagram: https://www.instagram.com/runliftperformdotcom/
YouTube: https://www.youtube.com/@runliftperform
Facebook: https://www.facebook.com/share/1BTW2Nbca4/?mibextid=wwXIfr

Hybridize. Thrive.

How do you build serious strength without sacrificing your endurance?

In this episode of Run Lift Perform, Christian Washington sits down with Ignas, a hybrid athlete from Lithuania who combines powerlifting with running.

Ignas shares how he transitioned from BMX riding into strength training and eventually achieved a 280-kilogram—or approximately 620-pound—deadlift. He explains how he balances heavy lifting with running and why proper technique, muscle engagement, and consistent progression matter more than simply forcing heavier weight.

Christian and Ignas discuss:

• What it truly means to be a hybrid athlete
• Balancing heavy strength training with running
• Ignas’ 620-pound maximum deadlift
• Common mistakes made by new lifters
• Why technique matters in squats and deadlifts
• Setting challenging performance goals
• Ignas’ decision to train without supplements
• The discipline required to improve strength and endurance simultaneously

Ignas’ journey demonstrates what is possible when hard work, proper technique, and a relentless desire to improve come together.

Hybridize. Thrive.

FOLLOW IGNAS:

Instagram:
https://www.instagram.com/ignas_cemnolonskis

FOLLOW RUN LIFT PERFORM:

Instagram:
https://www.instagram.com/runliftperformdotcom

Facebook:
https://www.facebook.com/share/1BTW2Nbca4/?mibextid=wwXIfr

YouTube:
https://www.youtube.com/@runliftperform

Website:
https://runliftperform.com