Shaina Rowley on Creating Hope in the Wake of Grief & Loss: The Brie Rowley Foundation

Summary

Kreatures Of Habit Podcast: Shaina Rowley on Creating Hope in the Wake of Grief & Loss

Host: Michael Chernow
Guest: Shaina Rowley
Release Date: February 12, 2025
Duration: Approximately 52 minutes

---

1. Introduction and Personal Impact of Addiction ([00:00] – [02:00])

Michael Chernow opens the episode by sharing a personal tragedy—a 14-year-old student’s overdose—which deeply affects him, especially as a father to a 9-year-old son. This sets the stage for the episode’s focus on the devastating effects of substance abuse.

Notable Quote:
Michael Chernow ([00:00]):

A 14 year old kid overdosed over the holidays and died... it crushed me when I even say it, I'm so affected by it because my son, he's 9.

---

2. Guest Introduction: Shaina Rowley and Her Journey ([03:48] – [04:03], [04:22] – [06:54])

Michael introduces Shaina Rowley, an elite-level Hyrox athlete, coach, mentor, and founder of the Brie Rowley Foundation—a nonprofit supporting children who have lost parents to overdose. Shaina shares her lifelong dedication to sports as an escape from a challenging upbringing and her early exposure to substance abuse within her family.

Notable Quote:
Shaina Rowley ([06:54]):

Two years ago I found [Hyrox]. This girl in the sky brought it to my gym that I go to and they compete and then everybody just started doing it.

---

3. Fitness Journey and Hyrox Involvement ([04:03] – [08:59])

Shaina delves into her extensive background in sports, highlighting basketball and softball as her lifelong passions. Despite facing personal challenges, including her brother’s heroin addiction and her sister’s overdose, Shaina remained committed to athletics. She transitioned to Hyrox two years ago, quickly excelling in competitions, including a notable performance in Houston and participation in the world championship in the UK.

Notable Quote:
Shaina Rowley ([07:25]):

So I did the open. I got 115 and I was like, oh, okay, I could do this.

---

4. Coaching and Hyrox Training Strategies ([10:44] – [16:34])

As a Level 1 Hyrox Performance Coach, Shaina discusses her training methodologies, which incorporate speed work, strength training, and endurance runs. She emphasizes the importance of balancing these elements to optimize performance in Hyrox races. Shaina also shares insights into creating personalized training programs for clients aiming to compete effectively without necessarily winning.

Notable Quote:
Shaina Rowley ([11:29]):

It consists of speed work... speed work in the race. Strength training, rest days, rest and recovery. Like you have to rest and recover.

---

5. Overcoming Negative Self-Talk and Building Positive Routines ([22:34] – [25:26])

Michael and Shaina explore the challenges of negative self-talk, especially for individuals striving for greatness in demanding fields like elite athletics. Shaina admits to struggling with self-criticism and emphasizes the importance of affirmations and self-compassion. Michael offers advice on reprogramming these negative thoughts to foster a more positive and proactive mindset.

Notable Quote:
Michael Chernow ([22:37]):

Just do it.

---

6. The Brie Rowley Foundation: Mission and Impact ([36:23] – [40:14], [40:14] – [41:06])

Shaina provides an in-depth look into her nonprofit, the Brie Rowley Foundation, which specifically aids children affected by parental overdose. She recounts her efforts to educate and support these children through programs like the Heroin Education Action Team (HEAT), collaboration with high schools, and organizing events such as toy drives and camp experiences. Shaina’s foundation aims to create a supportive community where affected children can grieve and connect with peers facing similar challenges.

Notable Quote:
Shaina Rowley ([36:23]):

It's about helping the kids. Because it's not the kids' fault that this is going on... My niece went into the system for 60 days.

---

7. Personal Stories of Grief and Loss ([20:21] – [30:45])

Shaina shares her profound personal losses, including the overdose of her sister Bree and her boyfriend. She discusses the emotional turmoil and the impact these losses have had on her life, including her role as a guardian to her niece Paisley. Shaina also highlights her brother’s struggle with addiction and his eventual recovery after multiple relapses.

Notable Quotes:
Shaina Rowley ([20:23]):

So I'm going to try to create a team... This is all Connecticut stuff... Now I live here full time.

Michael Chernow ([29:51]):

I would be dead. I overdosed without fentanyl in the market.

---

8. Integrating Fitness and Recovery ([32:22] – [36:20])

The conversation shifts to the synergy between fitness and recovery from addiction. Both Michael and Shaina reflect on how physical activity serves as a vital outlet for coping with grief and maintaining sobriety. Shaina expresses her vision of creating treatment centers that incorporate fitness and mental health support, moving away from traditional rehab models.

Notable Quote:
Michael Chernow ([32:22]):

There's a deep connection between people in recovery and fitness... it is the most powerful thing in my life.

---

9. Motivational Closing and Call to Action ([46:20] – [52:21])

In the concluding segment, Shaina discusses the devastating impact of fentanyl and first-time drug use leading to overdoses among youth. She reiterates the mission of her foundation and encourages listeners to get involved, whether through donations, volunteering, or spreading awareness. Michael emphasizes the importance of sharing personal stories to inspire and prevent further loss.

Notable Quotes:
Shaina Rowley ([46:19]):

So if the people listening here want to help, want to donate, want to participate, you can find me on Instagram or visit brallyfoundation.org.

Michael Chernow ([48:16]):

It would mean the world to me if you shared this podcast with a friend or a family.

---

10. Summary and Final Thoughts

Michael wraps up the episode by reflecting on the powerful connection between fitness and recovery, acknowledging Shaina’s impactful work with the Brie Rowley Foundation. He underscores the importance of community support and proactive measures in combating the opioid epidemic.

Final Quote:
Michael Chernow ([51:53]):

If you are in grief because of someone who you've lost due to an overdose, or if you are someone who is currently active, just think for a second that movement could save your life.

---

Key Takeaways:

• Personal Resilience: Shaina’s journey illustrates how sports and fitness can be powerful tools for overcoming personal tragedy and maintaining mental health.

• Community Impact: The Brie Rowley Foundation plays a crucial role in supporting children affected by parental overdose, offering them a space to grieve and heal.

• Fitness as Therapy: Integrating physical activity into recovery programs can provide a meaningful and sustainable path to sobriety.

• Positive Mindset: Overcoming negative self-talk and building disciplined routines are essential for personal growth and achieving high performance.

• Call to Action: Listeners are encouraged to support initiatives like the Brie Rowley Foundation and to consider how fitness can aid in personal and communal healing.

---

For more information or to support the Brie Rowley Foundation, visit brallyfoundation.org or follow Shaina Rowley on Instagram.

Transcript

[Michael Chernow]

A 14 year old kid overdosed over the holidays and died. There's 200 kids from kindergarten to 12th grade in this school. And so everybody knows each other, right? This kid was in ninth grade. He apparently took ecstasy for the first time and died on the holidays. And it crushed me when I even say it, I'm so affected by it because my son, he's 9.

[Shana]

My niece doesn't know her mom. She looks at pictures of her and she can say, that's mommy. She was a year and a half. She has no recollection of, like anything you said.

[Michael Chernow]

I want and I'm trying. And like those two things, wanting and trying don't produce. So I would just suggest you stop saying wanting and trying and just do it.

[Shana]

What my boyfriend said to me when he got out was I learned more about the drugs than I knew before I even went in there. And so when he said that to me, I'm like, that's crazy. Almost everybody I know that's gone to rehab. My sister didn't, but my brother went eight times. Every single time he got out, he overdosed.

[Michael Chernow]

I'm Michael Chernow and this is the Creatures of Habit podcast. Our habits will make us or break us. It's just that simple. I've lived on both sides of the tracks and have learned that the decisions we make on a consistent basis truly define who we are as human beings. On this show, I will be interviewing some of the most inspiring, motivating and high performing humans I've encountered to share their daily habits, routines and rituals that help them stay on top of their game and ultimately happy. So sit back, relax and pay attention because what you hear over the next 30 to 45 minutes could potentially change your life. Let's go. What up, everybody? Welcome back to the Creatures Habit podcast for another episode of excitement, fire and energy. I have. I've got a guest today who is a an elite level high rocks athlete. She is a coach, but most importantly, she's a mentor. She founded a 501c3 organization called the Brie Rowley foundation that supports children who have lost a parent to overdose. And Shana lost her sister Bree to an overdose and her sister had a child and Shana is now in charge of that child and just finished telling me how she's now her best friend. And it's really devastating the epidemic that we have in this country, specifically around opioids and fentanyl. I've been doing a lot of content about it because it is so intense and fatal and people are dying every five minutes, somebody is overdosing on fentanyl in this country. Every five minutes, somebody is overdosing on fentanyl in this country. I'm really excited to have Shannon here to talk about her organization and, of course, also Hyrox, because that's something that I. I'm super. I'm super stoked on Hyrox. I'm hoping to do a few hyroxes this year. I did one last year and absolutely loved it, even though it was brutal. But I want to hear about what goes into the coaching for Hyrox, because it's a very kind of specific style of training, really. You know, it's taken the hybrid athlete to a whole nother level, quite frankly. You know, hybrid training, I think, is not something that's new, but hybrid training in a race format is new, and I want to hear all about it. Welcome to the show.

[Shana]

Thanks for having me.

[Michael Chernow]

So why don't you tell us a little bit about how, like, your journey in fitness before we get into the organization? I really want to know. Or the foundation. I really want to know about your journey and fitness and how it. How it all came to be.

[Shana]

Okay, so growing up, I played two sports my whole life. Basketball and softball. Literally, basketball is my one love. I didn't have the best life growing up. Just really hard. And I always dabbled in sports because it just made me so happy. Like, it was like my escape from everything.

[Michael Chernow]

Rough at home.

[Shana]

Yeah, just, like, not the best upbringing, Love, my parents. It just wasn't, like, the best.

[Michael Chernow]

Wasn't ideal.

[Shana]

Yeah, wasn't ideal. That's a good one. Good word. So I always was into fitness, into sports, all that good stuff. And my brother and my sister were dabbling in drugs, and I never had, like, any passion to go down that route. Mainly one, because I was watching them do it, and it just steered me away from that completely. So I was constantly, always in sports my whole life. My dad had put me in T ball, and then I think I started basketball in, like, fifth grade. And then I just became obsessed with it. I was outside, like, teaching myself every day something new and then played. In high school, I started varsity for both sports, and I just was really focused on that. I was more focused on sports than I was in my grades. So by the time I was a senior, my brother was actually addicted to heroin, and I was so worried about him all the time that I would just not show up to school. I would just literally hide in my closet. And until my mom went to work, I would just sit There, like literally patiently wait to hear the door close because I'm like, I don't want to go to school because what if my brother overdoses? Like something like that. So I had like, I think it was like 100 days I went to school senior year and like, you can't even graduate when you go to school, like at all. You know, every year I had an attendance appeal. I literally only got into college because I was good at sports. Like my GPA is awful and just. I just was so distracted by everything that was around me. But when I had sports in my life, it was just everything to me. Like when I stepped on the basketball court, nothing else bothered me. Nothing else was in my mind besides that. So I ended up going to a juco school because I couldn't get into literally any other school. So I went to Dean College. I played basketball and softball there. And it was actually really fun because the competition was everybody wanted to go D1. So it wasn't like just everybody who makes one of juco. It's actually a really good competition and a really good time. So I went there and then I transferred to a four year school after taking a year off and I went to Coastal Carolina and I was going to go and play there. And then things with my sister just plummeted and I dropped out and still don't have a college degree till this day. Because I started, you know, doing things for paisley and my foundation and all that good stuff. But then once I knew I couldn't really play basketball anymore or do stuff like that, I got into Hyrox. Cause I'm like, what can I do that's gonna keep me busy and keep me the athlete that I am? So then I found Hyrax.

[Michael Chernow]

When was that?

[Shana]

Two years. Two years ago? Yeah, two years ago I found it. This girl in the sky brought it to my gym that I go to and they compet and then everybody just started doing it. And I was like, oh my God. So the first one I went to was in Houston and not that many people were doing it yet. So I ended up getting third in my age group and eighth overall. And I was like, I could do this. I was like, I could do this. So I was like disappointed that I got third because I wanted to go to worlds and it was like right around the corner.

[Michael Chernow]

So were you doing the. Just. Were you doing open or pro?

[Shana]

I did open.

[Michael Chernow]

Okay.

[Shana]

So I did the open. I got 115 and I was like, oh, okay, I could do this. So the world championship was like, I think the invite was, like, right away. And then you went away, like, two months later to. I don't even remember where it was. Oh, United Kingdom. So I'm like, oh, no, I could do this. So then I called my dad, who lives in Florida. I'm like, I'm flying to Miami and I'm going to win that race, and then I'm going to go to the championship. That's what I did. I flew there. Let's go the race, and got to go to the championship. And it was like, it was just such a high. Like, when I got there and it was on the beach, I'm like, how am I going to do this? There's no way I'm going to win this. And then I just dialed in my dad. Like, every lunge I took, he was just like, do it for Aunt Kathy. Do it for this person. Do it for your sister. And, like, just having.

[Michael Chernow]

Was he there?

[Shana]

Yeah, my dad was there. Yeah. I'm like, I'm flying to Miami, so get there. Because he lives in Port St. Lucie. So my brother and him came, and it was just so funny because that was literally, like, two weeks after Houston. I ended up being in a boot after Houston and trained in the boot. And I was like, I'll just take the boot off right when I get to Miami.

[Michael Chernow]

So you got the boot from the Houston race?

[Shana]

Yeah. And then I was like, I'll just train in the boot and I'll be fine. And then I had, like, a little small fracture, like, in my ankle or something. I'm still going. I'm still going to win. And then I did. And then I got to go to the championship. And the championship is like, everybody has to do pro. You have to go to pro weight. And I was just, like, not ready for that. Like, it was so hard and so much competition, but it was such a good experience. Except when I went to the uk, I got, like, really homesick. I stayed in my room for, like, three days. Yeah, nobody was nice there, so I was just like, I don't want to come here. I didn't. I didn't want to be there, but.

[Michael Chernow]

And that was, like, last year.

[Shana]

That was. Yeah, two years ago. Because this one was in France. Yeah, that was two years ago. Yep.

[Michael Chernow]

If you had to describe Hyrax, like.

[Shana]

How would you describe Hyrax Hybrid Fitness race? A lot of running, a runner's race, for sure. A lot of people say that it's not a runners race, but it is. You could be as strong as you want, but if you can't excel in the running, it's going to hold you back for sure.

[Michael Chernow]

So when you say so, because I'm, I'm basically training hybrid now and I would say this is probably the first time that I'm like, I've, I've been strength training. I did martial arts for years. I did Muay Thai and then I got deep into running, long distance running, and then I got into strength training. And when I got into strength training, specifically bodybuilding training, I like really slowed down on my running just so I can put on muscle because I was, you know, in martial arts, competitive martial arts, like, you're not trying to put on a lot of muscle, right? You're trying, trying to be lean and fast and light and, and so when I was like, it's got to be 30, 37 is when I really started lifting weights and I put on a fair amount of muscle. I mean, I'm not that much heavier than I was when I was training Muay Thai, but for whatever reason, I've just put on a lot, a lot of muscle over that period of time. And now since I, you know, I did a high rocks in June, you know, it was definitely like, I, at first I was like, oh, this is gonna suck. And then it was over and I was like, give me more of that.

[Shana]

That's what I'm saying. Everybody does that though. Like when I talk to my clients about it, I'm like, you will be in this race and you will experience a high and a low, a high and a low. And you're gonna be like, this is sick. Why did I do this? Oh my God, when's it gonna end? And then when you get to the end, you're gonna be on your phone looking at when the next race is. It's addicting.

[Michael Chernow]

So you're, you are currently now like, are you a certified hire?

[Shana]

I'm a Level 1 Hirex Performance Coach. I just took this course. It took me like a month and a half. My gym asked me to do it, so I did it. And it was actually really informational. It teaches you a lot of stuff, like certain form, how to do things, certain ways, how to get clients, just honestly, everything. I really liked it a lot. I learned a lot more stuff than I thought I was going to learn at all. It was just very time consuming, which, of course, but it was worth it.

[Michael Chernow]

If you're writing a program for Hyrox for someone who is not trying to win the race, but someone who wants to compete in a Hyrox Race and like try to get a good time. Right? What is that? Like just break down like what a week would look like.

[Shana]

So I actually just wrote one off last night and gave it to a girl that's doing a double. And it consists of speed work. You want to go on the track and get like 200, 400 meter sprints in because you're doing track work in the race. Strength training, rest days, rest and recovery. Like you have to rest and recover. Long runs too. Like your Sundays. A lot of people do Sundays.

[Michael Chernow]

Like, how long is like. Like what is an ideal long run for hyrox?

[Shana]

So hyrox Overall is what, 4.9 miles at the end and everyone's like, oh, it's only five miles, but it's broken up and you're dying in between. So I like to just gradually increase every single week. So I like to start off at like a solid three and go up gradually until the race. Like right now I'm getting ready for Vegas and I'm not prepared at all. Like, I just ran the New York City Marathon a couple of weeks ago. I was £131. Now I'm £145 because I was like malnourished. And now I'm like, I feel that I'm heavier and I know I'm not as lean as fast as I was, and it's definitely messing up in my head a little bit. But also like, I needed to gain that weight after the marathon. I was literally cross training for the marathon and, and a hyrax. And like, it's so hard doing that because you're so focused on running 26 miles in New York City, but also competing in a intense high rocks race. You know what I mean? So for that, the girls this week they got strength training. I think it's like two, two or three times a week. I gave them a long run, a rest day and speed work. For mine, I have like three times a week for speed work because that's where I know I'm lacking right now is in the running. Even though I could run marathons, my legs are so long, I'm still lacking in it so much.

[Michael Chernow]

Like, so when you do speed work, do always switch it up. Like you'll do like five times four hundreds or you'll do like a. A six times 200 day.

[Shana]

Yep. Like the other day at the gym, I made me and my boss do 2004-002004-00200, 400. And we just repeated it.

[Michael Chernow]

And how much, how much rest in between those Intervals.

[Shana]

I guess it was probably, I would say like, maybe, like maybe a minute because he would go. It'd be like a minute, not that far. So if I'm on the track, I'll do 200 sprint and then I'll jog for about a minute and a half and I'm sprinting again. I'm not stopping. I'm just in the. In between that downtime. You're just light pace, light pace. Get your heart rate down, go again.

[Michael Chernow]

So full effort, max effort, sprint.

[Shana]

I do mostly try to do it slow and then gradually go up. I'm not the best runner. I'm still learning a lot about the speed work. But it's definitely very interesting because I never really knew anything about stuff like this. Like when I was doing basketball and all that stuff in high school, even in college, like, I never lifted. I didn't know anything about it. And now that I do it, I'm like, oh my God, I wish I did that back then. I would have been stronger, faster, like all of that. Now that I don't have, like basketball the way I did. I love lifting so much. So finding hyrox was something that I was easily, like falling in love with.

[Michael Chernow]

You know, for me, the only issue that I have with the, with the training is because of all the years now of just pounding my body. My lower back is just. It just struggles. Right. And so anything longer than like six or seven miles for me, I'm just like, my lower back just hates me the next day. So I've kind of just like, even though I love running, I mean, I've run multiple marathons, like, I do love it. I've kind of just succumbed to this idea that, like, I just don't need to run more than six or seven miles.

[Shana]

Yeah. I mean, all the training I've done so far with Hyrax, I don't think I've really gone over 6, 7 miles, to be honest with you. Because I'm more focused on the 200, 400 meter sprints. Because you're doing 800 meters or so, I'm like, I just.

[Michael Chernow]

Is that what it is? It's 800 or is.

[Shana]

It's a clump. One kilometer.

[Michael Chernow]

Okay.

[Shana]

Yeah.

[Michael Chernow]

So I, Yeah, I've just been kind of doing. I've been in that like 4 to 1200 meter sort of interval stuff. So some days I'll do six sets of 400, some days I'll do four sets of 800. I'll do like the other day I did four sets of. I did four mile sprints, which was awful. Was awful.

[Shana]

Yeah, that sounds awful.

[Michael Chernow]

It was awful.

[Shana]

Yeah.

[Michael Chernow]

And I was running, for me, fast. I was running at like 6:50 pace. It was. It was brutal.

[Shana]

Yeah.

[Michael Chernow]

But I just. I feel like the Hyrox training is. It's so good. Yeah, it's so good.

[Shana]

Yeah. You can get shredded a lot faster than people even realize. Well, also because it's the sprints and that's how you shred fat. So I don't know. I'm still learning so much about the running, and I hope I learn more. Like, during the process of it all, I've done 10 hyraxes.

[Michael Chernow]

Wow.

[Shana]

So now that I'm a coach, I'm like, learning so much that I'm looking back and I'm like, oh, my God, I could have done this. I'm learning more now how to, like, work on getting my heart rate down because I send it at the beginning. Like, that buzzer will go off and I am just sprinting the fastest one I've ever done. Everybody that does a Hirox, your first run's always the fastest. Your adrenaline, you're excited, you're like, oh, I'll just beat everybody here. Right now, it doesn't work like that. Now I'm learning, like, calm down, be conservative. Like, stop sprinting at the beginning. Like, there's just no need for like any race, you know, Like, I really just don't need to be doing that.

[Michael Chernow]

My first marathon, I remember as soon as that, that gun went off because I did the Hamptons marathon was my first marathon.

[Shana]

That was my first half.

[Michael Chernow]

Oh, yeah. I mean, I actually ended up finishing in a good time, but I looked down at my pace when it like, you know, three or four miles in, and I was running like 7:20s. And that's just not my pace. Like, that's not the pace. My pace is like 8:15, like my like, long distance pace, you know, like that for me.

[Shana]

It's also a really flat race too. So it's probably totally flat.

[Michael Chernow]

Totally flat.

[Shana]

My watch wasn't really working at that race because there were so many trees. Beautiful course, don't get me wrong. But that was a flat race.

[Michael Chernow]

And it's. And it's in the summertime. It's hot as hell.

[Shana]

Yeah.

[Michael Chernow]

Right. Like, I think it's in August.

[Shana]

Oh, September.

[Michael Chernow]

Oh, maybe it was September. Right. And I just remember it being super hot. And it was 13.1 out and back. So it was just like an out and back 13. And man, like, I just came out way too Hot. When I've run the New York City Marathon, I just like, was like, dude, you do not come out of this. This gate hot. Like, you've got to just. You gotta. Doesn't matter how fast the people in front of you are gone. Just like, be easy, you know?

[Shana]

I did my first New York City Marathon. I came out running seven 30s for the first eight miles. Biggest mistake.

[Michael Chernow]

And you don't even feel it. You don't even feel it because your adrenaline is. Yeah, your adrenaline's going.

[Shana]

When I hit mile eight, I was like, why did I just do that? Like, what the heck did I do that for? From 8 on, it was miserable.

[Michael Chernow]

And there's nothing worse than having to slow your pace down, right? Because you're just like. It's just like, if you like, intentionally slowing down your pace in a long race, just. It just, it feels, it just. It throws you off.

[Shana]

Yeah. I did it again this year. I PR'd by 15 minutes. And each marathon I have not trained for, and I kind of regret it because I'm like, why am I going to this New York City Marathon? Like, not training. I just like, think to myself, like, what could I do if I actually was seriously training for it? But I've been doing hyrox. Is that I'm like, so focused on Hyrux that it's like, yeah, whatever, I'll just run when I get there. And then like, this year, I missed 359. 59 by 44 seconds.

[Michael Chernow]

Oh, yeah.

[Shana]

So that's been eating me alive.

[Michael Chernow]

Well, the hardest part about that New York City Marathon is that in my opinion, is the last, like, four miles.

[Shana]

It's awful.

[Michael Chernow]

It's just the last four miles that gradual uphill.

[Shana]

I tell everybody that I'm like, it's awful at the end.

[Michael Chernow]

Just that you're like, I'm there.

[Shana]

I'm so close. But, like, you're not.

[Michael Chernow]

Yeah. And you think you're like, in my mind because you're going south on Fifth Avenue. You're like, oh, we're going south. It's going to be downhill or flat, and it's just this, like, long, slow, uphill.

[Shana]

Yeah.

[Michael Chernow]

What is? I would imagine. Or maybe not. You know, we haven't had a lot of time to connect and, you know. But is a. Is your morning routine something. Do you have a morning routine that you like?

[Shana]

So that's like one of my New Year's resolutions right now is getting into a tighter routine. This past year, I just got out of a very long relationship, like eight years and that was very comfortable for me. So that was something all I knew. Like, after my boyfriend. Previous from that person passed away, this next person was all I knew. So I didn't.

[Michael Chernow]

You. You also had a boyfriend pass away from an overdose?

[Shana]

Yes, yes. Right after my. Him, then my sister. So he was really all I knew after the death. And it just became so comfortable to me after eight years that I didn't have a routine or anything that I really cared about, honestly, until I found Hyrax, I think, because just the depression I was facing from my sister, like, I didn't really. I feel like I didn't really grieve my sister because I woke up and I was like, where's Paisley? And that was what my real world became like. I just. I was actually talking about this the other day. Like, still six years later, I. I still feel it so heavy because I haven't gone to therapy. I haven't really dealt with it. I just avoid it.

[Michael Chernow]

Because Paisley was your sister?

[Shana]

Yeah, no, Paisley is my sister's daughter. So my.

[Michael Chernow]

Oh, Paisley, your sister's daughter?

[Shana]

Yeah. So I kind of just like, pushed it to the side, but now I. I've bartended my whole life, so I just got out of that. That was such a hard transition for me, working till two in the morning and pretty much sleeping all day until you go. And now I'm up every morning. I'm coaching a class before 7am and I'm so grateful that I ended up leaving because I feel so much healthier. I feel so much better. I feel so much, so much more, like, awake and, like, present in my life. Like, now I'm waking up, I'm making breakfast, I'm having quiet time, I'm taking my dog out. Like, there is a routine now in the morning.

[Michael Chernow]

What is it? And I think this is great because I, you know, not everybody has built these regimented morning routines that they've stuck to for a long time. And so I always find it to be really interesting to speak to people that. That are either. That just simply don't have a morning routine because I think that's the norm, or people that are just kicking off a morning routine and seeing the benefits of it.

[Shana]

Yeah. So I would say more on. On that side, transitioning into this new job that I have. I'm waking up every morning. I am immediately making breakfast. I never used to do that. I used to skip breakfast every day of my life. And it's the most important meal of your day. So I'm waking up.

[Michael Chernow]

Bing.

[Shana]

Yep. Ding. Creatures. Of habits. Code Shayna, I think code smr, actually. So I'm waking up, I'm making breakfast, and now that I just moved from like a really tight apartment to a house, I have more space for my German shepherd. So first thing I do, bring him outside and just enjoy that time I have with him, watching him run around and just take that time for a little bit right before I go to work with him. And then I go right to work and I'm coaching. And then after I coach, I go right back home, I relax for a little bit and then I get into work. So really that's just my routine right now. But now I'm also thinking, like, I want to start filming myself a lot more because content is what my business is. And I want to push myself to either get up earlier and film in the morning or that time that I'm going home, I'm filming. Like, I gotta. I'm. I'm trying so hard to get more strict with it because a routine is important. If you don't, you know.

[Michael Chernow]

Can I just offer some advice?

[Shana]

Yeah, let's hear it, please.

[Michael Chernow]

So I think there's a few things that you said that I think could potentially help rewire the way you're thinking about this. You said, I want and I'm trying.

[Shana]

Yeah.

[Michael Chernow]

And like those two things, wanting and trying, don't. Don't produce. Right. I, like, I could just look at you and know that you're a savage. I just know you are. And you started doing Hyrox two years ago and you've done 10 hyraxes. So I would just suggest you stop saying wanting and trying and just do it.

[Shana]

Yeah, just do.

[Michael Chernow]

Just do it.

[Shana]

Pretty much what I'm going to do.

[Michael Chernow]

That's it. And I only share that because every single time I catch myself, my self awareness, as I've gotten older has just evolved. Right. You spend more time on the planet, you get advice from people. For me, what's been so powerful as an eye opener is as my self awareness has evolved, I'm able to catch myself when I say things like I think I want. I'm trying. And I literally now, it's not that I don't say it because it's kind of like human condition, but I will actually stop myself and say, whoa. Nope, I am.

[Shana]

Yep. I just downloaded an affirmation app on the way here. Cause I'm like, you know what? I am beating myself up. I'm calling myself fat when I'm not. Like, I'm just. I was awful to myself. This morning for absolutely no reason, you know, so I'm like on the train, I'm like, I need to just turn this around, seriously. And I'm like reading the questions that you were going to ask and I'm like, wow, I really, I am going to change, like when I get home, like, I got to be more strict with myself. I have to do what I say I'm going to do, like with the filming and feeling better and not being so hateful to myself for absolutely no.

[Michael Chernow]

What do you. What happens when, when you have those conversations with yourself? Like, do you, do you. Can you kind of think back on it and say. And recall like where you go with it?

[Shana]

Like literally today I'm in class, teaching class. Everyone's working out. Usually. Sometimes I work out with them and I'm like, I'm just feeling like crap. So I went and weighed myself and then I just instantly started working out with them because I'm like, you were.

[Michael Chernow]

Just like, let me just pile it on.

[Shana]

Yeah, I was like, seriously, like, I gained 15 pounds, I'm going to start working out. And I wasn't even doing the same workout with them. I was doing anything, just get a sweat. I started rowing, I started running. I just started doing anything to make myself feel better because I knew that if I didn't, my day is going to be ruined. Like, I just self attack myself sometimes for absolutely no reason. And then the other times I'm so nice to myself, like I'll be so nice to everybody else and then when I go home, I just am like attacking myself for no reason. And that I know deep down has to do with the things that I've been through that I don't face.

[C]

Interrupting this episode to share with you how we keep this podcast going and that is by you supporting us through trying out or subscribing to meal1 on creaturesofhabit.com I am giving a 20% discount on your first order or your first subscription order, which is a serious discount. Meal one is a superfood meal. It is a blend of gluten and glyphosate free oats. It is packed with 30 grams of plant based protein, omega 3 fatty acids, a probiotic, digestive enzymes, vitamin D3. It also has chia seeds, flax seeds, pumpkin seeds and a little bit of pink Himalayan Salt. There are 37 grams of healthy carbohydrates and anywhere from 7 to 10 grams of fat depending on the flavor. You will be full for hours, people, I promise you. We developed Meal one to help you perform at your absolute best to get that incredibly healthy and convenient edge on the competition. There is not a better, more convenient meal to start your day with or use as a pre or post workout meal. The macros are perfect and sourced with the cleanest ingredients in the game. Take your performance to the next level. Make your life much easier by saving time. Be able to eat healthy without sacrificing flavor and all while staying full for hours. Making your urge to snack far, far less. Hop over to creaturesofhabit.com that is creaturesofhabit.com and use promo code K O H P O D the number 20 for your first order of meal one today.

[Michael Chernow]

Back to the pod. I want to also offer you a little bit of insight on that. And this is something that I've been thinking about a lot myself too, because I struggle with negative self talk. We all struggle with negative self talk, but it's specifically when you're gunning for greatness. Like when you are trying to do things that other people are not necessarily willing to or want to do, like be in great shape, compete as an elite athlete. Like, when that is a pursuit of yours. Having those conversations with yourself that are, that tend to be negative, unfortunately, are far more common because you're really trying to do hard things. And what the brain is conditioned to do is keep us safe. Right? And hard things, painful things, things that we have to battle through and suffer through. Like a hyrox race or training for a hyrox race or trying to be in great shape and not having the ability to eat whatever the hell you want. And like the brain is like, oh, that's not safe. I'm not happy. I'm not comfortable. I'm suffering. This sucks. Hell no. Stop. Don't do that. You. You. You know, like the brain is really in this state where it's kind of trying to tell us to like, no, be safe, be comfortable. Like, eat what you want, you know, like. And it shows up in these conversations for me that I have with myself that try to stop me from doing the things that I know are going to ultimately make me feel good, which is the hard shit.

[Shana]

Yeah. You know, my mom's always like, why are you so harder than yourself? And I'm like, you just don't get it. Like, I want to be the best, I want to do this. I blah, blah, blah. She's like, you just need to calm down. I'm like, it's sometimes like, I don't even try to explain it to people when they ask me. But Yeah, I do sign up for ultramarathons. Seven marathons in one year. I don't care because that's what I want to do. Like this year I'm running three marathons. Why did I do that? I'm not sure, but I'm going to do it. I'm going to get it done. I know that probably four axes, but I'll get it done.

[Michael Chernow]

But. But I think, you know, I think for people like you and I that really do sort of gravitate towards those harder things. Right. Definitely has to do with most. I mean, I can't say definitely. I'm not a doctor, I'm not a psychologist, but I would imagine, you know, we put ourselves in the line of fire because there's definitely demons that we're battling off. And sometimes when we can latch onto things that scare the crap out of us, but then ultimately reign victorious once we get through it and get that like blast of self confidence, it does something for our, like the positive emotions that we gone for. The, the, the. You know, like, I think it's. For me, I mean, for years I found it in drugs and alcohol. Right. And I'm so lucky that I've been in recovery for so long because if I was drinking and using the way I now, the way I did, then no doubt.

[Shana]

Yeah.

[Michael Chernow]

I'd be dead.

[Shana]

Yeah.

[Michael Chernow]

Zero shot, no shot, zero chance. I would 100% be dead. I. I overdosed without fentanyl in the market. Right.

[Shana]

Yeah. Well, that's what my brother is. Same thing with my brother. He would. There's no way my brother would be here right now. He was doing it in 2012 and fentanyl was a thing, but it wasn't what it is now.

[Michael Chernow]

How is he doing now?

[Shana]

He's good. He's eight years sober, actually. Nine years sober, actually. Yeah.

[Michael Chernow]

Amazing.

[Shana]

Yeah. So I'm very grateful for that because thinking about losing both my siblings is just. I think about that all the time and I'm just like. It's shocking because my brother was in a really, really, really, really worse place than my sister. So how I just view it, I'm just like, how did this all happen the way it did?

[Michael Chernow]

But is he like thriving right now?

[Shana]

I was thriving. Got it. He lives in Florida. He's got a great job. He does Krav maga, Jiu jitsu, he fights, does all that stuff. That's what my brother fell in love with. He started fighting and he fell in love with something else and it saved his life.

[Michael Chernow]

So I just have to share that, you know, I just had a doctor on the guy that you saw on the way out. And he is a double board certified neurologist and addiction specialist. And he is doing an enormous amount of work in the world of recovery in a scientific way. I am being called to this mission for a new way to think about treatment for addiction. And I just, you know, I believe in. And you obviously are very close to this too, with your foundation, your sister, your ex, you know, your ex boyfriend who overdosed. You're not a stranger to this stuff, right? It's very, very hard to stay sober. It's not, it's not as hard to get sober as it is to stay sober long term. Right. In my opinion, the people that I know that have actually stayed sober for long periods of time, the majority of them have found a physical outlet most of the time in some sort of fitness modality that they have become completely obsessed with that have not only helped save them, but save them on a regular basis. That's my story for sure, 100%. Like, if I was to get into the world of treatment, I could never open up a traditional treatment facility. The treatment facility that I dream of having, because I dream of having one at some point in my life, would, would ultimately be a state of the art fitness facility.

[Shana]

That's crazy, because the same thing is what I want. I want to create a recovery center or treatment that is literally on fitness. You go in there, it's all fitness. You, you write about what happened to you and then you don't talk about it anymore. You do meditation, yoga, fitness, like anything like that. Have mental health people on the site, like all stuff like that. I'm not against rehab, but I don't necessarily agree with sending people off to places and taking their phones away and then sending them to class all day and having them learn about the drugs that they're doing. Like, what my boyfriend said to me when he got out was, I learned more about the drugs than I knew before I even went in there. And so when he said that to me, I'm like, that's crazy. That's, you know, almost everybody I know that that's gone to rehab. My sister didn't, but my brother went eight times. Every single time he got how he overdose every time. And then the last time was like really intense. And that's when he started getting better. But I've just always thought, like, after I saw my brother go into Karama Ga. Now I'm like, there's got to be facilities that literally focus on mental Health and fitness.

[Michael Chernow]

Like, I mean, I think, you know, look, I actually, I think treatment, it's certainly not going to work for everybody. There's no doubt about it. And it probably has less of a success rate, less of a success rate than it has a failure rate, I would imagine. I don't know the stats on that. So I could be wrong. But I appreciate them because even if they help one person out of the cluster of people that are there, it's better than everybody dying, right? And so I believe in treatment, I believe in rehab. I think that it's not going to work for everybody. Similarly with the 12 steps, right? Like I am a product of the 12 steps and I've seen so many people come and go and die, you know, so many very good friends of mine, I mean, one of my greatest friends who I ultimately ended up sponsoring after him asking me for years to sponsor him. And I tried at first and then I was like, you know what, dude, I can't do this because you're too close to me. You think that you are gonna, you know, you're gonna take advantage of our friendship. And then finally he came and I said, alright man, let's do this. And after years of him asking me because he wanted to be sober so bad, 90 days, he was killing it, like literally. You know, it's so interesting when you find there's not everybody this happens to, but I've seen it happen many times where within the first few weeks you see somebody come in where they are just completely lost in space, zero direction, numb as a ghost, white as a ghost. And then they consistently hit meetings, they immerse themselves in the community, they potentially pick up some sort of a fitness modality, which quite frankly I always highly suggest to anybody that I work with in the world of recovery to do that. You see in weeks, in the matter of weeks, they're different. People spoke for me at a meeting on his 90 day anniversary. I was supposed, we were supposed to go out for dinner that night. He said, you know what, man, I'm just gonna go home. I'm like, okay, no problem. Let's like connect tomorrow. We lived very close to each other in Brooklyn. Thursday I didn't hear from him. I gave him a call, didn't hear from him. Like, that's weird. Friday, didn't hear from him. Call my buddy John. I'm like, john, have you heard from him? He's like, nah, I haven't tried. I'm like, you just try him. He's like, oh, his phone's going Straight to voicemail. I'm like, what the hell is going on here? Saturday I called his John, called his mother. Nothing. But it wasn't like he was great at keeping in contact with his mother. Anyway, Saturday morning, I get a phone call. John went to his apartment, dead. And it's like, so many people are dying from this, from this shit.

[Shana]

So many.

[Michael Chernow]

And let's talk about your foundation a little bit.

[Shana]

So after my sister passed away, I had no idea, like, how to cope, what to do, how to breathe, like, how to function as a human. I still work on that every day. My sister and I were 15 months apart, so we were very close. And I was like, you know what? I started Googling, like foundations that can help kids and stuff about overdose. I didn't really see that many that focus on the children. Like, I've worked with so many addiction nonprofits and companies in Connecticut, because I'm from Connecticut, that are obviously about helping the addicts. And then when I saw, you know, I had Paisley in my life, I was like, let's create something that could help the kids. Because it's not the kids fault that this is going on. And think about all the parents that are dying. And now all these kids are left behind. They're going into the system. They're. They're going here, they're going there. My niece went into the system for 60 days. We couldn't even talk to her. We. We could talk to her, but we had to FaceTime with them on the phone. They're watching every move that we made. It was so uncomfortable. It's like, this is my sister's child. It was so. Just uncomfortable, you know. So I was like, I'm going to create a nonprofit. So I started like, doing all the research myself on how I can create one where I go, what do I do? And it took a while to get like a nice local and things I liked, but I was like, okay, this is what it's going to be. It's going to be about helping the kids. And I just started growing it from the ground up by myself. And I loved it. I realized that that ideally is what I want to do with my life. I want to go here and do this. And I took my foundation, I started going to high schools and sharing my story. And I work with the DEA and law attorneys of Connecticut. And we created this program called heat. It's called Heroin Education Action Team. And we go to high schools and it's basically like dare. So basically the dea, they get up, they talk about the drugs, and the kids, they're all talking. They literally don't care. So the first one I ever went to, I was kind of nervous because I'm like, oh, great. No one's even gonna listen when I talk. The second I got up to talk, everybody was silent. So I was, like, scared a little bit. And before I went, someone was like, don't be scared. Think of it that, like, you're empowering other people. So when I first went, I walked in. The speech was literally on a basketball court. And I was like, I'm meant to be here. Like, I knew in my heart that I was meant to be there, because, like, it. Normally it'd be in an auditorium, you know? So I'm like, no, I'm meant to be here. After that, like, all these kids were coming up to me crying, and I was like, oh, my God, this is crazy, because Fentanyl now is so big. And, like, all these kids are losing their friends, their parents, their uncles, aunts. When we. When I was in high school and we had a. What do you call this? An auto. Like, what do you call those things that dare? Yeah, like, something like assembly. Assembly. When we would have assemblies. Like, I was the kid in high school crying because my siblings were addicted to heroin. I never wanted to tell anyone. I was so ashamed and, like, embarrassed. And now I'm not, because now I'm like, too, like, we need to speak up about it because no one talks about it. So creating my foundation was, like, it just. That was my high. It was my way to keep going and, like, to keep my sister's memory alive. And, like, I'm not ashamed of what happened to her. There's so many people who are going through this. I'm not the only one who's sister died, and there's a child now. There's so many people I've connected with that are going through the same thing. And I want to do this, and I want to do that with it. And for, like, the last two years, because I was going through the breakup, I stopped doing it because I just lost myself. I. Now I'm at a point where I'm like, I need to get back to. This is what makes me happy. This is what everybody knows of me as from my foundation. And so going to that speech and, like, doing that, I kept going all over and doing it with them, and I just fell in love with it. And, like, seeing the impact I was making on the kids, I'm like, this is awesome. So then I started doing toy drives. I started doing all different events for my foundation. And now I'm just slowly growing. So.

[Michael Chernow]

Yeah, and so what is that? What is the foundation doing? How are you connecting? Like, how are you, how are you working with the kids?

[Shana]

So basically there's this camp in Connecticut called Experience Camps. And it's a camp that brings all children to this camp that have lost a parent. It's not just for overdose. A lot of them are from overdose, but we send kids to that camp to grieve together, to create connections with one another. So that's really what I've been doing right now the most with the speeches. So that's really. I really love them a lot. They actually are part of the New York City Marathon too. I got to run my first one ever with them. So that was like a really great feeling. Having my niece there and watching me run like that was just like, it's so inspiring to me. And like having my niece be there and like be able to show her that, you know, like, there's other things outside of just drugs. I try to be a mother figure to her every day that I possibly can. So I'm really happy that I started it. It's really become something that made me who I am today.

[Michael Chernow]

I love that. Yeah, I. I just can't imagine the amount of children that are, are left behind, you know, with the. Because now it's not even the. It's. I mean, obviously, you know, the most impacted people that are overdosing are those that are deeply addicted to. I mean, now people are just doing fentanyl. They're actually actively seeking fentanyl. But there is a fair amount of these overdoses of people that are just trying something for the first time.

[Shana]

Well, that's what happened to my boyfriend. He tried it one time, he snorted it.

[Michael Chernow]

That's it.

[Shana]

It's like they don't even know what they're doing. They don't know what they're getting. You don't know where you're getting it from.

[Michael Chernow]

And so I'm so happy you're here to talk about this because I. Over the holidays, my sons go to this very small school right down the road from our house. And a 14 year old kid overdosed over the holidays and died over 200. You know, there's 200 kids from kindergarten to 12th grade in this school. And so everybody knows each other, right? This kid was in 9th grade and he apparently, you know, took ecstasy for the first time and died on the holidays. And it crushed me when I even say it. I'm so affected by it, because my son is. He's 9, so he's so close to that age.

[Shana]

I mean, it's so scary, it's crazy.

[Michael Chernow]

And I looked when I got that email, I was. My wife and I were sitting at the, like having breakfast and like, I looked at my phone and I was like, oh my God, this is crazy. And she didn't want to tell me because she knew that it was gonna fuck me up. But I looked over at my kid and I was like, I have to do something. Something has to happen. Like, it hadn't affected me like that like it is right now. I mean, I'm so deeply affected by it, but I think it was like I needed it to be that close to home for me to like, understand the severity. Even though my best friend, my best friend in the world, the godfather of my son, my older son is strung out for the last four or five years and there's nothing I can do. He's my best friend. He's the greatest guy in the world. He was sober for 10 years. A most amazing, talented musician you'd ever met. Like, the guy is strung out on the streets and there's nothing anybody can do. And like, that didn't affect me, obviously, you know, like, I'm deeply hurt by his inability to get sober. But looking at my 9 year old son and knowing that, that Finn knows this kid, I was like, I gotta do something. And so what you're doing, going to these high schools is my mission for this year. I'm gonna go to as many schools as I can because I'm like, if.

[Shana]

I mean, just like you said, he's nine, that kid was 14. You know how people are in high school. Hey, try this, do this. Like, it's so scariest part about it. And like, I'm just grateful. I never even. I was always like, no. People always made fun of me because I was like against smoking weed. And I hated it because my brother was like. My brother told me it was like his gateway drug. My sister did pills. My brother wasn't doing pills. My brother was doing heroin. My sister did heroin because she was addicted to pills and it was cheaper, you know, so. And then like just my. My niece doesn't know her mom. She looks at pictures of her and she can say, that's mommy, but she doesn't. She was a year and a half. She has no recollection of like anything, you know, so like, that's really hard for me. And like, for me, like, Christmas Day is like so important to me. Waking that kid up every year since my sister died is. I. I don't care if I'm dying. I will be there. I. I don't care what's going on. That is just so important to me. I just know down the road it's gonna affect her so badly. Or, like, one day she'll yell at me and be like, you're not my mom. You know, like, I'm trying to prepare myself for stuff like that now, because I know it's gonna happen, but these kids, like, they just have no idea. And, like, it is scary, like, getting up there and sharing my story about it. But like I said, going to that and seeing how impactful the conversations are with them and them coming up to you saying, my mom or my sister, it's like, insane. It's. You leave and you're just like, holy. I need to keep going to our schools, and I have to. I'll travel all over the world if I have to. Just like you said, save. If I save one person that day, one. My day, that's what my father said to me. He's like, for all, you know, two, three, one. Seven of them went home and they're clean now. You know, Like, I'll never know.

[Michael Chernow]

But all you. One person hears the thing they need to hear. One person is at a party and just for whatever reason, the weekend after you spoke and sees kids partying and says, you know what? I just. That what she said scared me a little bit. Like, you know what? I'm just not gonna do it.

[Shana]

Yeah, true. It works.

[Michael Chernow]

I mean, the amount of people that are. That are dying from just one, like, literally a finger.

[Shana]

Like a little dot killed my sister. Not. Yeah, like, literally the smallest thing she could have done. All the heroin and coke in the world and one little speck took my sister's life away. You know, it's so mother.

[Michael Chernow]

Like, so how can. So if the people listening here want to. Want to help, want to donate, want to participate, like, what can. Where would they find that?

[Shana]

So I have my own Instagram Bria Alley Foundation. And then my website is brallyfoundation.org used to be dot com. I'm transferring over to org right now. You can create your own fundraisers. You can message me. You can come to high schools with me and share your story. You can literally do whatever you want to do. If you want to be a part of my foundation, message me. There was this girl, actually, that came up to me the other day in the gym. No idea who she was. She was like, hey, I want to talk to you after class. And I was like, I. I felt like I was in trouble with the principal or something. I'm like, what the heck? She was like, I'm two years clean and your story is like, inspired me and I want to be a part of your foundation. And I was like, you don't understand how much that means to me because. Because it's my sister's name. I do everything by myself. I'm so scared to like let anybody even help me or even ask for help because I care so much about it. You know what I mean? Like, I just, I just care so much about it. But now I'm at a point where I'm like, I have to ask for help. I need people to come and help me. I need recovering addicts to be there and speak with me. Like, I can get up and share my story all I want about my sister and my brother and my boyfriend. But like, they also need to hear it from an addict too. So I would love to like create a team in Long island or New York or whatever because this is all Connecticut stuff. All the stuff I've done has been in Connecticut when I live there. Now I live here full time. So like, to be able to get over here and do that stuff here too is like such a goal for me. So.

[Michael Chernow]

Well, count me in. Honestly, I'm. It's a big, It's a big goal for me. I mean, I've kind of made a commitment that I'm going to try to do at least one a month. And you know, I'm starting at my kids school.

[Shana]

Nice. That's perfect.

[Michael Chernow]

My son. It's so weird because my sons know.

[Shana]

Yeah.

[Michael Chernow]

That I don't drink or do anything, but they don't know.

[Shana]

Yeah.

[Michael Chernow]

And I'm a little vulnerable getting in front of all the high school kids at his school to tell them my story. But I do know that if I can help one kid, you know, and it's, I'm so, it's, it's so inspiring what you're doing there. It's been awesome having you on the show.

[Shana]

Thank you. I appreciate it.

[Michael Chernow]

And you know, I think a. Just gunning for. You're gunning for life. Like I could just, I could tell it. And those conversations that you're having your. With yourself, like, don't underestimate the potential value that they have. They're not. It sucks when that happens. And it's. Nobody wants to have negative self talk. But chances are it's loud right now because you're doing hard things in your life, you know, And. And I like. Like, that's. I know for me, you know, I kind of told myself, hey, dude, like, if you were. If you were. If you were coasting, chances are those voices would be a little lower. Yeah, but because you're not coasting, because it's really hard, all the things you're doing, those voices are trying to stop you from going from getting after it, you know? You're awesome.

[Shana]

You're awesome.

[Michael Chernow]

Where can we. Where can. Where can we follow along your journey outside of the Bri Rally Foundation? Where can people follow along and maybe get coaching?

[Shana]

I used to. Well, my Facebook just got hacked. I actually used to post a lot of my foundation stuff on there. I'm still working on getting it back, but I do not sell crypto. Everyone's thinking that I sell crypto now. My Instagram. Yeah, it's like, unbelievable. Hey, your Facebook get hacked? Yes, it did, Shane. And Instagram, that's where I do all my fitness stuff and my foundations in my bio. Everything I do is directly in there. And going to slowly try to build my TikTok up a little bit because I think it's a good place to build a good platform for my foundation. I see a lot of stuff on there, so we're going to try that.

[Michael Chernow]

Shannon, you're the best.

[Shana]

You're the best.

[Michael Chernow]

Muchas gracias.

[Shana]

You too.

[Michael Chernow]

All right, y'all. Another one in the books. That was a good one. I. You know, there's. There is a deep connection that I have just witnessed between people in recovery or people that are focused on recovery and fitness and movement. There is something there that has not been fully realized or identified by the masses. There is something very, very powerful. Very powerful. It is the most powerful thing in my life, this connection between recovery and movement. And though Shana is not in recovery herself, because she just was. She's just not an addict, she was surrounded by it her whole life, and she has casualties all over her life because of this problem. And she has used fitness as a way to potentially grieve, to potentially cope and to potentially grow in these tough times. Right. And I know I have, too. So if you are in grief because of someone who you've lost due to an overdose, or if you are someone who is currently active, just think for a second that movement could save your life, or movement can help you move through a tough time. It's so powerful. It's so powerful. I know it's true. I know it's real. I know it's real. I just do. It would mean the world to me if you shared this podcast with a friend or a family. It would mean the world to me if you gave us a nice review. Maybe a five star rating. We're really trying to grow the podcast and follow Shana and you know, have an epic day or afternoon or evening, whatever time of day you're listening to this podcast.

[D]

And there you have it folks. I hope we delivered some valuable content for you to implement into your life on a daily basis. Please remember that our habits have the power to make us or break us. Replacing bad habits with great ones is the answer to living a life of happiness, optimism and high performance. We are capable of achieving anything. We all have what it takes to.

[Michael Chernow]

Give it all we've got.

[D]

Commit to one great habit each day and truly commit and watch how everything in your life starts evolving from good to great. If you enjoyed this podcast, please follow us wherever you listen to your podcast. Give us a five star rating and a nice review that will help us grow this podcast, bring on more amazing guests, and continue to deliver invaluable content on a weekly basis. Lastly, please share this podcast with any friends or family that you think might appreciate it. And always remember, want plus do equals have until the next one Fam Peace.