2020 FIT Podcast: Recent Episodes
Jon Rowley
2020FIT Podcast is redefining health for everyone. From nutrition and fitness; coaching and motivation - we're discussing it all. We talk with industry experts on how to improve our lives through exercise, nutrition and general education while building a healthier lifestyle. For more, visit www.2020.fitness.
I sat down with Nick Arganbright - a budding legend in the ultra-endurance world. In the last 4 months, he's completed a 50-mile race, the Marathon Des Sables (look it up - seriously), and most recently, the Spartan Death race, of which less than 10% ever finish (he & 3 others finished). He shared his great perspective on what got him through it and all the craziness they had him endure over the course of 70 hours STRAIGHT of work.
Jon and Jeremy are back in the studio talking today about parenting and the types of parents they strive to be.
Double episode drop! Jon and Jeremy are back this week talking about ultra marathons and doing hard things with Hans van Zanten.
Jon and Jeremy are back on the mics with guest Whitney Martin discussing gut health and its connection to overall health.
Jon and Jeremy are back talking with Dr. Chris Ehly about eating, health, and finding your why.
Jon and Jeremy return to the microphones to talk with Tanner Hampton and Danny Laughlin of Laughlin Performance and Physical Therapy about the importance of maintaining pelvic floor health.
Jon and Jeremy return to the microphones to discuss The Open and why you should sign up.
The following is relatively comprehensive list of everything the Rowley family is doing at present (June 18th as of this writing) to optimize our health. By no means are we experts or doctors. We are just crazy passionate about improving our health to live the most optimal life possible - Then share what we learn with everyone who will listen. We're not complete puritans as we like to 'live our lives' however we try to manage any negative repercussions as much as possible. If you have questions on anything, please feel to reach out to me at jon@2020.fitness
For the entire guide and link references, please find it here: https://www.2020.fitness/rrhealth
Implicit racial bias, asking questions and DOING something with @toddkharris. "Be open to knowing you don't know something... the only wrong thing you can do right now is nothing" - Todd Harris
References discuss in this episode:
Here are the books: White Fragility White Rage The New Jim Crow
Viola Davis - systemic racism short animated video via instagram
People/organizations to follow on social media: NAACP Grassroots Law The Conscious Kid Black Lives Matter Layla Saad
My wife Britni and I, though we own are gym, are more obsessed about health than we are working out, per se. In this 3 part series, we’re going to dive in to nearly everything we’re currently doing to boost our health, except focusing on exercise. Everyone knows they need to move so we won’t labor the point as we believe that 80% of anyone’s results are related to lifestyle factors OTHER than working out.
The parts of this series are in order starting with Recovery which leads in to nutrition with bio hacking being last as that is likely the topic most of us want to focus on out of the gate - the magic pill that solves everything. If you want to save yourself a lot of time and money, just start sleeping more. If you want to learn all the other ways, to optimize your health - continue listening.
We're in what we hope is the eye of the storm and are urging our entire community to stick with us. It will eventually pass and we want to be here for you when it's all said and done. We need you in the meantime.
We've joked for years that 2020 is a gym disguised as a golf training facility. This week we dig in to the genesis of the program as well as some new plans we have to help you hit it further + and make putts while your heart is pounding.
Functional fitness + Cardio has a new home - Burn. We're excited to announce our new program starting with the opening of our new facility in March. It's the opportunity for $119 a month to have access to a functional fitness program, heavy on the cardio WITH the opportunity to access our yoga program as well!
We're on a quest to give you as much data as it relates to your health & fitness. For years we've tracked workouts but now thanks to our PNOE metabolic analysis tool, we'll be able to tell you the optimal training range to burn FAT and help you dial in your performance.
It's time for your New Year resolutions - And I want to help you make them happen. Today I share my 6 step process for how I set goals both on an annual basis as many of us do this time of year but also how I break them down in to bit size chunks so you can get to work accomplishing them, today!
What do you really eat... ?
This week we follow up with our food tracking from the previous week. Find an accountability buddy, get a note pad and track what you eat over the course of 3 days. What you'll find it it's quite enlightening and motivating to stay on the strait and narrow!
Today's episode is a 2-part series on tracking what goes in your mouth and how we use this information to set appropriate goals. The challenge is to record what you eat for 3 simple days. Do not hold back and keep it real to help give you an clear view of what your actual nutrition looks like - objectively.
This week we review the protocol that we've had "Mimi" over the course of the last month, some of the results she's experienced and what Jon has been doing differently this month for better or for worse. Plus he shares his secret morning routine for enhanced 'vitality'
Today we hear from Jon's mom, Mary about her journey thus far participating in the 2020 Experience over the last 3 weeks. She's off her medication, sleeping like a rock and feeling strong and the best part is she's just getting started!
The bottom line is you're always growing as a person. Some days you'll PR, and most days you won't. What you want to remember is that you're in a journey and some days when things aren't progressing the way you hoped, zoom out and take a look at how far you've really come.
Have you ever considered going vegan? Carnivore? Keto? High Carb? Somewhere in between? This week we review the documentary Game Changers and Jon shares his experience of being a vegan in a former life. Oh - we also solve global warming. If you're interested - take a listen.
Today we sat down with Jon's mom - Mary, aka 'Mimi' to her grand kids. She is embarking on a 30 day journey towards health where the plan is to literally have her do everything Jon says. She's going to be training, eating clean, doing ice baths, saunas, & meditating among many other things. We're going to document everything she does throughout the month and share her results 30 days from now via her body composition and blood work.
This week is a solo edition where Jon reviews the exciting construction progress on the 2020 addition and talks about the new program offerings coming down the pipe!
The key to getting great results can’t be found in a pill or secret sauce. It really just comes down to consistency. In this week’s podcast, we share how you can have a systematic approach to consistency.
Keeping a strong mind is the most important component of our daily physical practice of ‘training’. In this week’s podcast, Coach Jeremy takes Jon through a little therapy session as they discuss the construction project and some delays that have been outside their control and how Jon is keeping sane throughout the whole endeavor.
We are lucky enough to have a great Sports Performance program at 2020FIT that is designed to teach kids how to safely move in a gym environment, enhancing their ability to excel in their chosen sports and reduce the chance of injury. At the end of the day, we feel it’s our responsibility to help as many kids as we can by giving them the tools we wish we had at their age.
Life begins at the end of your comfort zone. The Open for many of us is outside our comfort zone and just so happens to be a couple of weeks away. Here are our thoughts (and trepidations) about the annual event and why it’s ideal to participate in regardless of your desire to compete.
We’re rehashing a former topic in “Nasal Breathing” and taping your mouth shut while you sleep. We’ve heard enough success stories and have had plenty of personal success to know that this is something (taping our mouths shut while we sleep) that we’ll do the rest of our lives. In this week’s podcast, we share more of the ‘why’ behind the method and hopefully entice you enough to give it a try for a couple of weeks.
Is joining a gym too expensive if by doing so you are held accountable to reach your goals? In this week's podcast, we dig into how money is often used as an excuse for not investing in your health and the fear of actual success (getting the results you’re after) might be the limiting factor.
This week we catch Jon a day when a camera crew followed him around for an entire day capturing the madness that is his daily schedule. From a 4 am wake up to his morning ritual, we get a behind the scenes look at what a 'typical day' is for this husband, father of 2, business owner, and one wheel fanatic.
Injuries are unfortunately a part of life. In this week’s episode, we share what it takes to properly work through them and how you can use these short-term setbacks as long-term benefits to your overall health/fitness.
We launched a program over 2 years ago that was designed around practices found in ‘Strongman” training to help our community build proper core strength, minimize soreness, and improve functional movement patterns. It’s coming back this fall and we could not be more excited about the offering!
This week’s conversation covers the lessons learned from attempting to run 100 miles in a month. We share why you should do it and why you should potentially not do it, the effects on your body and what to do if you have a broken foot. Thanks as always for listening!
Did you binge a little too much over the 4th of July? Me too. This week I share what I’ve been personally doing to help get back on par after a long and fun-filled weekend with more food than anyone needs. Note that I am not a medical professional, I’m simply sharing what I’m doing and encourage you to experiment on yourself to see what works best for you!
We've had the pleasure of working with the Shawnee Mission East Boy's Lacrosse team over the last 2 years and have seen great progress with them in the gym. Coach Garrett shares his perspective of what he sees on the field and provides advice to up and coming high school athletes to help them trend in the right direction.
Ever wonder why we don't have mirrors at 2020? In this week's episode, we break down the three components of the "why" behind this philosophy.
This week's episode is over a year in the making as we've wanted to hear Co-Founder Britni Rowley's side of the story. Today you get the chance to hear from her what it was like starting 2020, how she's played a crucial role in every step, the origin of 2020 the name, and hear about the powerpoint that started it all.
This week, Jon makes a bold claim about 'never being sick' though by the sound of it, you'll disagree. The definition he's using for being sick is different than what is commonly accepted in the US. Learn how Jeremy and Jon stay healthy, consistently, and how you can avoid calling in sick this year as Americans on average do 14 times per year!
This week we nail down some tips on how to manage the inevitable...setbacks. They will happen whether you like it or not and the key is not if, but how you manage. In addition, we dial in how to manage your expectations and what to do about your family that may have a tendency to hold back your health.
As 2020 is continually growing, we are always thinking of what it takes to make a great coach so we can continue to deliver on a daily basis the level of experience our clients have come to expect. Our answers today may surprise you and have helped us regroup our thinking as we look to recruit new members to the 2020 Coaching Team.
Practice being uncomfortable is one of the best ways we know to ensure you can handle stress when it hits you head on. This week we follow up the conversation on SealFit and how doing uncomfortable tasks daily will help create an edge that will allow us to weather the inevitable storm.
Jon was lucky enough to participate in the SealFit 20x Challenge, which is a 12-hour simulation of what is experienced in BUD/S training (Boot camp to become a Navy Seal). The 20x Challenge is designed to help you increase what you think you're capable of by 20x. It lived up to the hype and then some as Jon reports that is was the hardest endurance event he’s ever completed.
Being competitive isn't for everyone, but it does hold a place in our hearts as at a certain point we all need a push to get to the next level - regardless of where that is. This week we identify what it means to be competitive in our opinion, who should be doing it, and tips to help you get to where you want to go.
Going hard and getting 'fitter' does not always mean you're getting healthier. This week we dig into optimizing your training and recovery to benefit your health. You may notice your performance may take some short-term sacrifices; however if the goal is to take your health to the next level - please take a listen.
This week we cover one of the most coveted topics in fitness and why many of us 'workout' - We want to look better. We'll help you align your expectations with your goal and get you dialed in just in time for summer!
This week's episode is a quick 5-minute summary and lead into a 3 part series that we're bringing to you over the next three weeks about 1) Looking good sans clothing 2) Getting healthier, and 3) Being competitive. Next week we'll cover what it takes to use the gym (and lifestyle) to help you look good and acknowledge that it's perfectly okay to chase vanity :)
When we started the gym we had 3 basic rules 1) Keep your shirt on 2) Don't be a d-bag and 3) Play music that you'd listen to in front of your kids or grandmother. Little did we know, this was actually establishing our culture that we are lucky enough to have in place today - A fun and welcoming place for people of all demographics to come in and become a better version of themselves. We share some funny stories about people ripping their shirts off and how bad apples weed themselves out. It was a nice reflective conversation as we sometimes take for granted how we got to where we are.
The key to your long-term success = 3 Times per week for 3 months. What we've found is that if you stick to a program, consistently coming to class 3x per week for 3 months, you have a high likelihood of sticking with the program, aka achieving the results you're after, getting to know some really great people and creating a positive habit that will stick with you for life. This week we share our exciting approach for getting new clients to come to class 3x per week for 3 months to guarantee a lifetime full of fitness.
One of our all-time favorite books, "Can't Hurt Me" by David Goggins, is an incredible story of the trials and tribulations one person went through to come out the other side as one of the toughest humans on the planet. Everyone can take something from this but we'll give you a little hint on what you'll realize - we all have it incredibly easy and we need to toughen up.
We often use weight as a metric to determine how a given program is benefiting us (losing weight is typically a good thing..). Without explicit knowledge of your actual body composition, it's hard to ascertain if you're successful as you could be losing muscle which would appear as a good thing on the regular scale. This week we talk about our new piece of equipment and how it will help you peel back the layers of the onion and give you a more granular idea of how you're progressing over time.
It's one of our favorite times of the year and not because it's sheer joy, but rather it's a test to see where we all are and what we need to work on in the coming year. The competitive spirit that is released and the community building is second to none. If you haven't done the Open in the past, you'll hear what it's all about. If you have, well, we've got some fun new details in store this year!
Everyone is high on life and determined to dial in their health goals come January. Then February hits and we have a tendency to slip back to our old ways. If you feel amazing after January, why not keep it up? This week Jeremy and Jon chat about setting realistic(and unrealistic) goals and doing something every day to help you achieve them.
Today we sit down with Kansas City's only CrossFit Level 3 coach, Jeremy Whiteford. He shares with us what it took to get him there and how getting back to the basics has improved his coaching. He also shares his favorite number and some exciting developments that are on the horizon!
Are you looking to buy something for a fitness enthusiast? If that fitness enthusiast happens to be you, please don't consider yourself selfish. The fitter and more productive human you are, the better you are for the world. Therefore it's a gift you're giving to everyone around you... We take you through our favorite apparel, equipment, books, diagnostic tools etc. plus a bonus giveaway....
This week we do a quick PSA to beg our 2020 crew to reserve for class so we can do everything in our power to provide the highest quality experience possible. It’s analogous for many things in life as if you show your intention, you’re held accountable by others - something we all need to accomplish our goals.
We've been MIA the last couple weeks and are excited to be back talking today about some non-negotiables when your health is not necessarily 'tee'd up' for success, i.e. having a new baby, and trying to 'balance' both worlds.
In this episode, we’re joined by one of my close family friends, Will Gerstle. I taught Will how to ski at Beaver Creek in Colorado nearly 10 years ago. Brit and I got engaged down in Sydney where his family is from and have kept in touch over the years. In talking with Will’s dad a couple weeks ago, he suggested that he send Will to live with me to ‘harden up’. We jumped at the opportunity and Will shares his experience of living with me over the last month.
This week we discuss Jeremy's experience thus far with a continuous blood glucose monitor. He's utilizing it over the course of 10 days to test different foods, workouts and recovery methods while receiving real-time data on his blood sugar levels so he can take action and make changes. You'll hear a bit about fasting and how after only 24 hours he saw a big change in sugar levels + how pizza (in Jeremy's case) is 'worse' for him than grapes.
Making time for what matters most is a skill we all need to develop. Whether it’s time with your kids or your fitness, important priorities in your life are often second in line behind work and other non-life-impacting activities. Set yourself up for success this week by making one simple action - putting your priorities on the calendar.
We'll be so bold and say taping your mouth shut when you sleep could be the most beneficial health hack from a cost per impact perspective. It's cheap and it's a game changer. If you snore or have nasal congestion, your life is about to take a turn. We also talk about training with your mouth closed and eating, yes eating, with your mouth closed. If you want to sleep better, feel better, and improve your relationship, please have a listen.
A couple of years ago we changed our name from 2020 CrossFit to 2020 Fitness. Though a lot has changed since then, much remains the same. The goal of our program has been, and always will be, to make our clients the best versions of themselves. We have the best tools in the business at our disposal and though the name on the wall might not say "CrossFit", this remains the best tool out there - in general. The beautiful thing about "CrossFit" is we can scale it, change it, adapt to anything we want it to be, so long as it makes people better.
We all love supplements. Many of us use them to help get from point A to point B more efficiently or to make up for poor nutrition or lifestyle choices that leave a little to be desired. This week we dig into what Jeremy and Jon are taking and what the best supplement of all is.
This week we want to turn the tables as it relates to your focus on nutrition. Our goal is to help people become more excited about how great they feel eating clean rather than being excited to eat low or no quality food. It steams from the Whole30 where after about a week for most people, you start to feel really amazing, clear-headed, etc. It's our goal that people someday crave this amazing feeling more than the craving we get from sugar. Optimistic yes, but we see it happening on a daily basis.
Can you do it alone? Possibly. Are you more likely to be successful with the support of others? 100%. Hear us out this week as we beg you to find an accountability partner at the gym and in your overall pursuit of health. Improve your likelihood of succeeding by creating the right team and the rest will be history. As the Beatles once said, "I get by with a little help from my friends."
Motivation only last so long. Having a reason outside yourself is vital to anyone’s long term success and this week we take a quick jaunt into the topic of having a fitness buddy and what we’re doing at 2020 this month to make it systematic for our clients.
Shoes are an important component of one's training and not to mention fashion sense. This week we dig into different brands of shoes, the positives and negatives of each and what type of shoe is best for what type of training. If you need an excuse for a new pair of kicks, we hope to give that to you this week!
This week I sit down with Kevin Ward, the co-founder of SwingFit, as he shares the secret to shooting under par and everything you'll ever need to know to play great golf. As much as I wish that were true, Kevin shares a bit of his story coming up in the game of golf, playing at KU and then on the pro tour, and how he now uses his experience to help others not only play better but to feel better from the work they're doing in the gym.
What does it take to do an Ironman? This week we sit down with Andrew Komer, who just became a 4x Ironman by completing Ironman Lake Placid. He shares with us the story of how he got hooked on the training and how the challenge of the Ironman has made relatively difficult tasks easier by comparison.
Getting to where you want involves setting a specific target. We've had the conversation every now and again with clients of, "I'm not getting the results I want." Our response is then, "What are your goals?" More times than not, goals are just floating around in people's heads, not being written down or expressed to others. This week we urge everyone to write down their goals, regardless of the category they fall into - health, relationships, or professionally to help you not only realize where you are, but where you're going.
Today we make a shameless plug/justification for the monthly investment in joining a fitness community. We hear a lot about the high cost of joining not only 2020 but other personal fitness communities. To quickly lay out the benefits, you receive programming, guided coaching from a staff that cares about you, the latest and greatest thinking in the fitness world, you don't have to think, great equipment, accountability provided by the community as well as surrounding yourself with a group of people that will push you. We can't think of money that would be better spent as proper health will have a positive impact on all facets of your life.
Anthony Quirarte is a former F-16 fighter pilot and overall impressive human being. Like a couple of grade schoolers, we sat down with him to pick his brain about flying the Fighting Falcon at Mach 2 but quickly learned what was most impressive was the mindset he took from flying to fighting cancer when his career in the military was cut short. He shares some great stories about surviving, both in training, in the air, and now on the ground.
The saying goes, "you're the average of the 5 people you spend the most time with." This dramatically applies to who you workout with. Are you surrounding yourself with the right people to help you make the right decisions to help you reach your goals? The fastest way to improve your motivation is to outsource it to others as that will help keep you on track. Get the results you're after by surrounding yourself with others that will help lift you up.
From day one we've just tried to make our facility a little better today than it was yesterday. For those that have been around you've seen some big changes over the course of the last couple of months. Today we talk about how this is only the beginning. To build the community that we're after, we're going to need more space and with that comes an exciting addition to the facility we already have. Our three main reasons for the expansion are:
1) Provide a greater impact on our community by being able to offer more classes at more times 2) Create a training environment for professional coaches to hone their craft with our amazing client base 3) Establish a space to gather at the gym, just not IN the gym
We're excited to share this initial news and look forward to keeping you updated on the progress as we roll along!
Lina Dickinson, co-founder of Mer-Sea & Co., a lifestyle brand based here in Kansas City shares her story of taking an idea from a home office to now working with national brands such as Anthropology and Tommy Bahama. She inspires with her positive attitude and the fact that she did all this with 4 young children.
We’re often asked “Is this CrossFIt thing a fad?” Invariably, our answer is YES. But it is only a fad in that we’ll continue to pursue what is best for our clients as it relates to programming, equipment and getting them results. These things change overtime as we learn better methods for applying the craft and CrossFit gives us the freedom to operate in any way we see fit. The important part of CrossFit and what we believe the future of fitness to be is not the workouts or the results you get but rather the Community that you surround yourself with that we so desperately need. You have home, the office and for a lot of us church, but now the gym is that other place where you can find yourself with positive people who work hard and you get to see multiple times per week. The future of fitness is happening now and it’s a beautiful thing!
We had the pleasure of sitting down with Lene Yeo and learning about her fight with cancer and how it affected not only her, but her family and entire support system. She credits her community with helping her through the most difficult times and giving her a new perspective now 11 years on the other side of being cancer free.
In modern life, we spend a lot of time looking forward at our phones, computers, etc. In this episode, we talk about how to improve your shoulder stability, and therefore reducing pain in the shoulder, by using a device called a pec stick. Not to mention it’s now pool season and everyone wants to work on their ‘bod’ a bit...the peck stick might be your answer!
This week we dig into a simple, yet incredibly important topic, in Hydration. It's a tool most of us realize needs to be taken seriously yet falls by the wayside when we get busy. We share the WHY behind being hydrated and HOW you can take some simple steps to ensure you're doing what needs to be done so you can improve the quality of your skin, get better in the gym, and be able to own the heat this summer.
Quick takeaways include: Use magnesium oil. Drink 20 oz of water upon waking. Count how many times you go to the bathroom. Take electrolyte supplements. Put salt in your coffee. Carry a big water bottle. Weigh yourself before/after workouts to calculate sweat loss.
As much as we'd like to disagree, more is not always better. This week we do a short-form podcast to help explain our new 25 minutes FIT program and the benefits short, intense training has on your health and ultimately your results. We started this program a couple of months ago to accomplish three things, 1) Provide a tough workout, 2) Create intensity WITH safety in doing simple movements that have a low chance of injury, and 3) Help you be more efficient with your time. We believe we've stumbled on something special and look forward to experiencing it first hand.
This week is a special episode as we get to sit down with an inspiring person in Drew Komenda as he shares a story many of us would potentially work to keep out of the public eye. Drew has a battle with alcoholism and is now over 10 years sober in that fight and is an inspiration to the rest of us who want to live a happy, healthy and fun life. He reveals it all and further identifies how critical it is to surround yourself with positive and supportive people. Now he has the opportunity to help others overcome their addictions whether they be food or substance-related. Jeremy and I both left the conversation inspired and hope it does the same for you!
Shared suffering is something we've become very good at in regards to pushing ourselves in the gym. We're looking to take this theme and use it to create a community around daily challenges that we will all be participating in over the course of 3 weeks. In this week's podcast, we discuss the Redefine Wellness Challenge that will be taking place at 2020 Fitness starting May 14th and the WHY behind each of the daily challenges.
The challenges include: 1) Screen free 2 hours before bed 2) 20-24 hour fast 3) Eat Whole30 for a day 4) Get 8 hours of sleep 5) Take a 2 minute cold shower 6) Spend 5 minutes with your feet in the grass 7) Concentrated breathing for 5 minutes
In this week's episode we take on a lighter topic with Making Bad Decisions, how you're inevitably going to make them and how we can minimize their affect on your health. From eating cookies, to getting a poor night sleep, we share some tactics that can help you stay on the bandwagon longer and keep achieving the goals you're after. Golfers will enjoy our analogies as we relate lifestyle decision making to the game of golf. Non-golfers, bear with us.
This week we got to sit down with one of our own, Dr. Chris Ehly. We dig in to his path towards wellness and his recent pursuit of evolutionary medicine. Though he's schooled in western medicine, you can tell from the conversation that Dr. Ehly is continually innovating in both his personal life and his practice by helping to move health care from the current "sick care" model to one of prevention and wellness.
It is politically correct to take a sick day. In this week's episode we talk about creating an environment where it's socially acceptable to improve your recovery on a daily basis. Getting sleep, quite time for the brain and down regulating more often so you can improve your recovery are all ways you try to improve your fitness in the gym to take your health to the next level.
Working out by definition is finishing a training session with less energy in the system than you started with. i.e. you are intentionally making yourself weaker so the true way to get stronger, fitter, leaner is to NOT workout but to recover better. You can do this by cleaning up your nutrition, sleeping better or more or just taking a rest day. This podcast is only for people who want to learn how to get better, both faster, and more efficiently. Please take your sleep seriously and if you're available May 3 & 4th and want to take your wellness to the next level, join us for the 2020 Experience health retreat.
Notes: - Super compensation model https://en.wikipedia.org/wiki/Supercompensation - 5:00 most important tool for recovery - 13:00 stillness drill you can do at the office - 18:00 What about sugar and alcohol? - 26:00 take time for yourself at the 2020 Experience
Sleep is a vital tool at our disposal to improve health. Though under-appreciated and overlooked, we share some thoughts about sleep and how we can take our recovery a little more seriously and the positive impacts it can have on your health. By the end of the podcast, we hope you consider making some changes to your routine that will have a positive impact on your sleep and thus, your health.
In summary: Please take sleep seriously - You will never get the results you're after without quality sleep.
Links: - Sleep and effects on glucose sensitivity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370346/ - Lights Out" - Sleep sugar and survival. https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_1?ie=UTF8&qid=1522203539&sr=8-1&keywords=lights+out+sleep+sugar+and+survival - Buy a blood glucose monitor, please https://www.amazon.com/Best-Sellers-Health-Personal-Care-Blood-Glucose-Monitors/zgbs/hpc/3777171
- 1:30 How do we get competitive about our sleep?
- 5:15 Tricks to getting off coffee
- 9:00 Life without caffeine
- 19:40 Sleep > Nutrition
- 22:30 Alcohol = not good for sleep
- 26:30 You can still drink and have a little coffee
- 30:00 Give yourself some rules to follow
The key to getting results is consistency...aka doing a little of something every single day. We wish there was a shortcut however it's really as simple as doing the work. In this episode, we review the book "Compound Effect" and how you can apply this methodology to your health. We wish there was a silver bullet to solve everyone's problems although the answer, more often than not, comes down to simply putting in the work. All it really takes is committing 5 minutes per day to work towards the goal(s) you're after and over the course of days/weeks/months, you'll be achieving your goals and then some.
In summary, we want to encourage you to do something small, every day, which slowly creates positive and lasting habits with compounding results.
- Establishing routines - 3:00
- To something, every day - 6:45
- Get up 15 min earlier - 8:00
- Train hard without draining your body 12:45
- Build your baseline - 17:00
- Find 15 minutes per day for yourself - 20:00
- Please (don't) workout so you can eat like 'crap' - 22:35
- Develop a routine - 25:00
Pool Season is around the corner and the thought on a lot of our minds is, "How do I get rid of that stubborn belly fat?" In this episode, Coach Jeremy Whiteford shares his story about finding fitness, getting leaner and how he came to find 2020 Fitness. It was a long journey with many steps and training partners along the way - One common theme you'll hear is the consistent pursuit of progress. He did not get to where he is today overnight - it has taken a lot of work and he'd be the first to tell you he still has a long way to go. One other part worth paying attention to is how he has always looked for people to hold him accountable and to push him, something we all need from time to time. Enjoy his story of progress and please take his tips on what it takes to get leaner.
Episode Notes: - 5:00 - Training with people who are better than you - 12:00 Jeremy's 1st CrossFit workout - 19:00 - Meets the love of his life, moves to Australia does CrossFit Level 1 - 23:00 Jeremy finds 2020 Fitness - 28:00 Removing the ceiling of potential & reaching more people - 35:00 HOW TO GET LEAN
In this week's episode, we reiterate a very important idea of learning to "maximize results while minimizing the amount of 'work' you have to put in". This all links back to "doing your homework". Last week we talked about getting injured and how to avoid it. This week we dial in how to get aerobically fit WITHOUT traditional training OR in addition to. Jon went through a period of working through a back injury and found a way to still stay aerobically fit and proved it with by doing 18.1 and a 10-mile trail run in the same morning without 'training' for a month. The style of training we talk about is beautiful in that it is incredibly difficult however it's not taxing on the entire system the way longer duration, aerobic workouts are.
2:40 - Wim Hof Breathing - 4:30 - Testing 18.1 + 10 Mile trail run 6:50 - The future of training 9:00 - Maximizing the impact of your training 13:30 - Tape your mouth shut 20:00 - Fixing your clogged up nose 28:00 - The future of training is here
A couple additional resources: "What Doesn't Kill Us" (https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909/ref=sr_1_1?ie=UTF8&qid=1520010025&sr=8-1&keywords=what+doesn+t+kill+us) "Oxygen Advantage" (https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?s=books&ie=UTF8&qid=1520010050&sr=1-1&keywords=oxygen+advantage) Tape for your mouth (https://www.amazon.com/Micropore-Surgical-Tape-Yards-Dispenser/dp/B00ICF3TG2/ref=sr_1_7_a_it?s=books&ie=UTF8&qid=1520011031&sr=8-7&keywords=micropore+tape) Apnea App (http://apnea-diver.com) Stamina App (http://squarecrowdapps.com/stamina/)
Today we talk, literally, about how to get injured. Danny Laughlin, from Laughlin Performance and Physical Therapy, joins us to talk about the difference between pain and injury. Jon shares his personal experience with a recent injury related to ignoring the pain, hoping it goes away, and then continuing to "work through" the pain - basically doing everything completely wrong and how this and other injuries can be avoided. We're hoping others learn from this experience and utilize our conversation to keep themselves injury-free and/or speed up the recovery.
0:00 - Providing the tools we need to stay healthy 6:50 - The steps to getting injured 13:05 - You body does not run from pain 21:30 - Importance of moving when you're sore 26:30 - Drills to get you to stabilize your core 28:00 - 99% of people do NOT have tight hamstrings
We talk about creating the complete platform to help people not only become fit, but to improve their health & become the ultimate person. On February 7-8th, we took a group of 12 people on a 2-day immersive health retreat north of Kansas City at the Heartland Center. We hash out what the perfect training model looks like and how we are working to create "Ultimate Person" through 4 pillars of health.
3:45 - Building the ultimate person 8:40 - Finally becoming a camp counselor 13:45 - Shortening the learning curve of health 23:45 - The next Experience May 3rd & 4th
We got the opportunity to sit down with one of our own, Karen McShane, as she shares her story of the incredible journey over the last 10 years towards health. She talks about the many layers of the onion she has peeled off and it serves as a great reminder that health doesn't happen overnight - it's a process. "You must set goals if you're trying to be better every day."
Notable Book Marks: Being cold isn't that bad - 2:50 What are you missing every day? - 4:30 Knowing what it's like to feel good - 7:35 The cereal diet - 9:15 Embarrassed to go to the gym - 14:00 Introduction to CrossFit - 21:15 The man of her dreams - 29:00 Getting around the fear of starting - 32:00 There are cameras in Ireland - 35:00
Jon and Jeremy dig into why everyone should compete, learn to get comfortable being uncomfortable, and how the CrossFit Games Open will prepare you to be a better human being, outside the gym.
Notable Book Marks: :30 - The hottest place in the gym 3:30 - Difference in training for an event vs. training for life 8:30 - Earning the right to suffer a bit 10:15 - Jeremy sits on the toilet in the grocery store 20:15 - Community and how it builds you up
Jon Rowley & Jeremy Whiteford launch episode #1 of the 2020 Experience Podcast. Jeremy grills Jon on how 2020 Fitness came to be...his morning routine, family life, how his training has evolved from Ironmans to Wim Hof and where 2020 Fitness is going. Jon provides a better understanding of what it was like to start 2020 and all the efforts it's taken from his better half, Britni, to actually see this crazy idea through.
If you'd like to skip ahead, you can find some launching points here: Peas on Monday's and Apples on Tuesday's - 1:30 The Walking group that started it all - 4:15 What to think about while working out - 6:25 Jon's 3x5 Morning Routine - 9:50 Britni - Jon's business partner/wife - 22:00 Where motivation comes from - 28:45 Book recommendation for Duke - 29:45