CrossFit Garage: Recent Episodes

andy mccann

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's

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Nutrition doesn't have to be complicated.

In this episode, Coach Andy McCann cuts through the noise surrounding today's most popular diets and focuses on the timeless principles that actually improve your health and fitness. Instead of debating keto versus carnivore versus Mediterranean, we discuss the habits that consistently help people lose fat, build muscle, recover faster, and feel better every day.

You'll learn why protein is essential, why whole foods beat processed foods, how hydration and sleep affect your nutrition, what supplements are actually worth considering, and why consistency—not perfection—is the real secret to long-term success.

Whether you're just beginning your fitness journey or have been training for years, this episode will help you simplify your nutrition and make decisions that support your goals for decades to come.

At CrossFit Garage, our mission is to help people become healthier, stronger, and more capable for life. As we like to say:

Become harder to kill... and look good naked.

Send us Fan Mail

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

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The 20 Things Every Adult Should Know About Their Home and Car

How prepared are you when something goes wrong?

Could you shut off the water to your house if a pipe burst? Do you know how to jump-start a dead battery, check your engine oil, or recognize when your HVAC system is trying to tell you something is wrong?

In this episode, Andy McCann from CrossFit Garage steps away from fitness to talk about another form of self-reliance: practical life skills. You don't need to be a mechanic or a contractor, but every adult should know the basics that can save thousands of dollars, prevent emergencies, and help you avoid being taken advantage of.

In this episode, you'll learn:

The top 10 home maintenance skills every homeowner should know
The top 10 car maintenance skills every driver should know
How to identify costly problems before they become disasters
Which repairs are great DIY projects—and which should be left to professionals
How basic knowledge builds confidence, independence, and resilience

Whether you're a new homeowner, a first-time driver, or simply want to become more capable, this episode will help you build practical knowledge that pays dividends for the rest of your life.

Topics: home maintenance, homeowner tips, DIY home repair, home ownership, car maintenance, vehicle maintenance, emergency preparedness, adult life skills, personal responsibility, self-reliance, practical skills, automotive basics, home improvement, financial independence, Andy McCann, CrossFit Garage.

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The 20 Things Every Adult Should Know About Their Home and Car

How prepared are you when something goes wrong?

Could you shut off the water to your house if a pipe burst? Do you know how to jump-start a dead battery, check your engine oil, or recognize when your HVAC system is trying to tell you something is wrong?

In this episode, Andy McCann from CrossFit Garage steps away from fitness to talk about another form of self-reliance: practical life skills. You don't need to be a mechanic or a contractor, but every adult should know the basics that can save thousands of dollars, prevent emergencies, and help you avoid being taken advantage of.

In this episode, you'll learn:

The top 10 home maintenance skills every homeowner should know
The top 10 car maintenance skills every driver should know
How to identify costly problems before they become disasters
Which repairs are great DIY projects—and which should be left to professionals
How basic knowledge builds confidence, independence, and resilience

Whether you're a new homeowner, a first-time driver, or simply want to become more capable, this episode will help you build practical knowledge that pays dividends for the rest of your life.

Topics: home maintenance, homeowner tips, DIY home repair, home ownership, car maintenance, vehicle maintenance, emergency preparedness, adult life skills, personal responsibility, self-reliance, practical skills, automotive basics, home improvement, financial independence, Andy McCann, CrossFit Garage.

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Finally get your first pull-up!

In this episode, I break down exactly how I help athletes earn their first strict pull-up. We cover the biggest mistakes people make, the best exercises to build strength, how body weight affects your progress, why grip strength matters, and a simple weekly plan you can start today.

Whether you're just beginning your fitness journey or you've been trying for months, this episode gives you a practical roadmap to make your first pull-up happen.

Topics covered:

Why pull-ups are about relative strength
The best exercises for pull-up progress
Grip strength and shoulder stability
Ring rows, negatives, and band progressions
Common mistakes that slow progress
A simple weekly pull-up plan
How long it really takes to get your first pull-up

If you're consistent, patient, and train the right way, your first pull-up is closer than you think.

Pull Up Plan

https://docs.google.com/document/d/1ikFrozLIT_e7c7iuS23DTp__EskR0ghiTTMCg9yTfaQ/edit?usp=sharing

CrossFit, Pull Up, First Pull Up, Strict Pull Up, Pull Up Progression, Ring Rows, Fitness Tips, Functional Fitness, Grip Strength, Bodyweight Training, Strength Training, Beginner CrossFit, Pull Up Tutorial, Gymnastics Strength, Andy McCann, CrossFit Garage, Harder to Kill, Look Good Naked, Relative Strength, Fitness Podcast

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Why CrossFit vs. Everything Else?

Is CrossFit really the best workout? Or is it just another fitness trend?

In this episode, Andy McCann breaks down one of the most common questions he gets as the owner of CrossFit Garage: Why should someone choose CrossFit instead of bodybuilding, running, OrangeTheory, boot camps, personal training, or a traditional gym?

The answer might surprise you.

Instead of asking, "What's the best workout?", Andy argues that the better question is:

"What kind of life do I want my body to let me live?"

You'll learn:

Why most people compare workouts the wrong way
The strengths and weaknesses of CrossFit, bodybuilding, powerlifting, running, and more
The biggest myths about CrossFit (injuries, intensity, and getting "too bulky")
Why coaching and community matter more than fancy equipment
How CrossFit prepares you for real life—not just the gym
Who CrossFit is perfect for... and who should choose something else

Whether you're new to fitness, considering joining a CrossFit gym, or just curious about what all the hype is about, this episode will help you make the right decision for your goals.

Because in the end, fitness isn't about winning workouts—it's about living a better life.

Become harder to kill... and look good naked.

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https://www.crossfitgarage.com/free

What happens after you quit the gym?

In this episode, Andy McCann tackles a question every gym owner, coach, and athlete eventually faces:

"I quit CrossFit Garage... now what?"

Whether you're moving, changing priorities, looking to save money, burned out on classes, or simply ready for a different challenge, leaving a gym doesn't have to mean abandoning your health and fitness goals.

Andy walks through every major option available after CrossFit, including:

✅ Home gyms
✅ Commercial gyms like Planet Fitness and Anytime Fitness
✅ Online programming
✅ Personal training
✅ Nutrition coaching
✅ Open gym memberships
✅ Functional fitness gyms
✅ Hyrox, DEKA, adventure racing, running, cycling, hiking, and more

Most importantly, he discusses what people often lose when they leave a gym: coaching, accountability, structure, and community.

If you're considering canceling your membership—or you've already left—this episode will help you build a plan that keeps you moving toward becoming harder to kill and looking good naked.

Learn More About CrossFit Garage

CrossFit Garage

Connect with Andy

CrossFit Garage – Woodstock, GA
Podcast, coaching, nutrition, and community resources available online.

CrossFitGarage #HarderToKill #FunctionalFitness #FitnessAfter50 #HealthAndLongevity

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Everyone wants financial freedom, but many people unknowingly spend money on things that keep them broke. In this episode, Andy breaks down the common purchases that quietly destroy wealth—from new cars and storage units to subscription creep and retail therapy. More importantly, he shares what is actually worth spending money on:

health, experiences, skills, relationships, and assets. If you want more freedom, less stress, and a better future, this episode will help you think differently about every dollar you spend.

HardToKill #LookGoodNaked #FinancialFreedom #CrossFitGarage #WealthBuilding #PersonalFinance #HealthAndLongevity #Mindset #InvestInYourself #AndyMcCann

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Most people wait until they're "ready" before signing up for a challenge. I believe the opposite is often true: the challenge is what gets you ready.

In this episode, Andy McCann discusses why events like CrossFit competitions, 5Ks, adventure races, HYROX-style events, TRU Challenge competitions, hikes, and other physical challenges can become powerful tools for self-discovery and personal growth.

You'll learn how challenges reveal strengths and weaknesses across the Five Pillars of Health: Eat, Sleep, Move, Think, and Connect. Andy also shares why it's important to push your limits intelligently, embrace discomfort, and use events as opportunities to gather data about yourself—not just your fitness.

Topics Covered:

Why events accelerate progress
Training vs. testing
Learning through competition
The Five Pillars of Health
Building resilience and confidence
Avoiding reckless challenges
Finding the "slightly scared" growth zone
Becoming harder to kill and better prepared for life

Whether you're considering your first 5K, a CrossFit competition, a HYROX event, or simply looking for a new challenge, this episode will help you approach it with the right mindset.

CrossFitGarage #HealthAndFitness #Longevity #AdventureRace #HYROX #CrossFit #TRUChallenge #FunctionalFitness #PersonalGrowth #HardToKill #FitnessOver50 #HealthyAging #Mindset #Resilience #WoodstockGA #AndyMcCann

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If You Had to Start Your Health & Fitness Journey Over Again, What Would You Do?

In this episode, I answer a question I've been asked many times: "Andy, if you knew what you know now, how would you start your health and fitness journey?"

The answer isn't a complicated workout plan, an expensive supplement stack, or the latest health trend.

Instead, I break down the Five Pillars of Health and Longevity that have guided my own journey and helped countless others improve their health:

✅ Eat
✅ Sleep
✅ Move
✅ Think
✅ Connect

We'll discuss practical steps anyone can take starting today, regardless of age, fitness level, or current health challenges.

If you're feeling overwhelmed by conflicting advice or wondering where to begin, this episode will help you focus on the fundamentals that actually matter.

My guiding motto:
"Be harder to kill and look good naked."

In This Episode:

Why most people focus on the wrong things first
The simplest nutrition advice that works
How sleep impacts every aspect of health
Why walking is one of the most underrated exercises
The importance of strength for long-term independence
How your thoughts affect your health
Why connection and community matter more than most people realize
Actionable steps you can start today

Whether you're 25, 45, or 65, the best time to start was years ago. The second-best time is today.

Send us Fan Mail

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
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Send us Fan Mail

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

Most people think they’re healthy because they’re “not sick.”

But there’s a huge difference between:

surviving
functioning
thriving

In this episode, Andy McCann from CrossFit Garage explores the classic CrossFit “Sickness → Wellness → Fitness” continuum and explains how biomarkers, strength, conditioning, mobility, and body composition all work together to determine your long-term health and resilience.

Topics include:

fasting glucose and A1C
cholesterol and triglycerides
resting heart rate and blood pressure
muscle mass and body fat
functional fitness
aging and longevity
resilience and preparedness
the danger of “normal”
why functional lifespan matters

This is a practical conversation for anyone who wants to stay active, capable, independent, and strong into their 50s, 60s, 70s, and beyond.

Because the goal isn’t just to live longer.

The goal is to stay useful, capable, dangerous, and hard to kill for as long as possible.

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Description:

Everyone thinks life will slow down in the next phase.

👉 “When I graduate…”
👉 “When work settles down…”
👉 “When the kids are older…”
👉 “When I have more time…”

But here’s the truth:
Life doesn’t get easier—it just gets different.

In this episode, I break down the major phases of life—from school to college, career, marriage, parenting, and empty nest—and show you exactly why your schedule is always maxed out… just in different ways.

More importantly, we talk about how to stop waiting for “later” and start building the life you actually want right now.

Because if you don’t prioritize your health, family, and experiences today…
👉 They don’t magically show up tomorrow.

In this episode, we cover:

Why every phase of life feels like “the busiest one”
The biggest time traps in each stage (school → career → kids → beyond)
Why “I’ll start later” is one of the most dangerous lies we tell ourselves
How your priorities—not your schedule—determine your life
The concept of building your “functional lifespan”
Why small actions now beat perfect plans later
How to stay fit, connected, and intentional even during chaotic seasons

Key Takeaway:

👉 There is no future version of your life where everything slows down and gets easy.
👉 The life you want is built in the middle of the chaos—not after it.

Simple Rules to Live By:

Show up
Don’t do anything stupid today that prevents you from showing up tomorrow

If this hit home, share it with someone who keeps saying “I’ll start later.”

Keywords / SEO Tags:

time management for busy people
why life never slows down
balancing work family and fitness
CrossFit lifestyle and time management
health and fitness for busy parents
functional lifespan vs life expectancy
how to stay fit with kids
stop procrastinating your life
discipline and habits for men over 40
dad life balance fitness and work
building habits in busy life
why you don’t have time (and what to do about it)

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What happens when you feel great… but your blood work says something else?

In this episode, I break down my own labs after 2 years on a carnivore diet — the good, the bad, and the uncomfortable truth. My triglycerides are low, HDL is high, glucose is solid… but my LDL and ApoB are through the roof.

This is the exact situation a lot of men in their 40s and 50s are facing right now.

You feel strong. You train hard. You think, “I’m good.”

But heart disease doesn’t care how you feel.

We’re going to unpack:

What LDL, HDL, and ApoB actually do in your body
Why you can feel amazing and still carry risk
The difference between metabolic health and cardiovascular risk
What carnivore and low-carb diets really do to your numbers
Whether high LDL actually matters (and when it might not)
Non-medical options to think through before jumping to conclusions
The real pros and cons of statins and cholesterol medications

This isn’t fear-based. It’s not anti-carnivore. It’s not pro-medication.

It’s about understanding the game you’re playing — so you can make a smart decision for your life.

Because the goal isn’t to win a diet argument… it’s to be around for your family.

🔥 Bullet Points (Show Notes / SEO)* Carnivore diet blood work after 2 years (real results) * High LDL and ApoB explained in simple terms * What ApoB means and why it matters * LDL vs HDL vs triglycerides breakdown * Lean Mass Hyper Responder (LMHR) explained * Why low triglycerides and high HDL can be misleading * Can you be healthy with high cholesterol? * The difference between feeling good and being healthy * Cardiovascular disease risk in men over 50 * Why the first sign of heart disease is often a heart attack * CAC scan, Lp(a), and advanced testing explained * Should you worry about cholesterol on carnivore? * Pros and cons of statins and cholesterol medications * Lifestyle strategies to improve long-term health * How to interpret your blood work without panic

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Should You Compete in CrossFit? The Truth About Fitness, Injury, and Longevity

Description:
Should you sign up for your first CrossFit competition—or is it a fast track to injury?

In this episode, we break down the real pros and cons of competing in CrossFit events like the TRU Challenge. From pushing your limits and building community to the risks of ego, injury, and burnout, this conversation will help you decide if competition is right for YOU.

We also dive into the darker side of the sport of CrossFit and why elite-level competition—like the CrossFit Games—can leave athletes broken if they’re not careful.

If your goal is long-term health, strength, and being “harder to kill,” this episode will give you a framework to train smart and compete wisely.

Key Topics:

Why competing can unlock your true potential
The hidden risks of CrossFit competitions
How ego leads to injury
TRU Challenge review and insights
Why elite CrossFit athletes break down
The difference between training and competing
Andy’s 2 rules for longevity in fitness

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coach Josiah
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coach Jennifer
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coach Matt
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coach Jamie
https://foxoakcounseling.com/

Hume scale
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Surefire Ways to Lose Fat (Without Guessing Anymore)

📄 Description:

Everyone wants to lose fat… but most people are guessing.

In this episode, I break down the simple, proven ways to actually lose fat—without starving yourself, doing endless cardio, or jumping from one diet to the next.

We talk about what really matters:

Why muscle is your fat-loss engine
How tracking your food removes the guesswork
Why hiring a coach or mentor can shortcut years of frustration
And the truth about weight vs fat vs muscle (this is where most people get it wrong)

I also dig into something that doesn’t get talked about enough—
the mental side of fat loss, especially for high school and college-aged women who are trying to build better habits but feel stuck, overwhelmed, or discouraged.

This isn’t about being smaller.
It’s about becoming stronger, more capable, and harder to kill.

If you’re tired of spinning your wheels and want a real plan that works, this episode is for you.

🔥 What You’ll Learn:
The difference between losing weight vs losing fat
Why strength training beats cardio alone
How muscle increases your metabolism
The power of logging your food (and what to use)
Why protein is non-negotiable
How to fix your environment so success is easier
The biggest fat loss mistakes people keep making
A simple step-by-step plan you can start today
How to shift your mindset from “skinny” to strong
💬 Favorite Line from This Episode:

“You don’t want to be lighter… you want to be leaner, stronger, and more capable.”

🧭 Take Action:

If you got value from this, do one thing today:

Track your food
Go for a walk
Or lift something heavy

Just start.

🔗 Connect / Train With Me:
🌐 CrossFit Garage: www.crossfitgarage.com
🏋️‍♂️ Workouts: www.crossfitgarage.com/wod
🎯 Free Resources: www.crossfitgarage.com/free

None

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Is AI going to take your job?

Short answer: maybe… but probably not the way you think.

In this episode, I break down what’s really happening with AI, why this isn’t the first time we’ve seen massive disruption, and—most importantly—what YOU can do about it.

We’ve been here before.
From horses to cars… from factory lines to robots… from paper to email. Every time, jobs disappeared—but new ones showed up.

The difference now?
AI isn’t just replacing physical labor… it’s coming after thinking work.

So where does that leave you?

Whether you’re:

A 50-year-old wondering if it’s too late to adapt
A parent thinking about your kid’s future
Or a college student trying to figure out what actually matters

This episode will help you cut through the noise and focus on what works.

I also share real-life examples—including what I’m seeing with my own kids stepping into the workforce—and how you can position yourself to not just survive, but win.

Bottom line:
👉 AI isn’t the enemy.
👉 Staying the same is.

🔥 Key Takeaways Why AI disruption is similar to past shifts (horse → car, paper → email) * Jobs that disappeared… and the better ones that replaced them * The types of jobs most at risk right now * New opportunities being created because of AI * College degrees that still make sense (and ones to think twice about) * Why skill stacking* is the ultimate advantage * How to actually start using AI in your daily life (no tech background required) * Advice for: + People in their 40s–60s worried about staying relevant + Young adults entering the workforce today * The ONE mindset shift that determines who wins and who gets left behind

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OrangeTheory vs CrossFit.

Two packed classes. Two sweaty workouts. Two totally different outcomes.

If your goal is to burn calories, both can work.
If your goal is to look good naked, both can help.
But if your goal is to be strong, capable, and harder to kill as you age… now we need to talk.

In this episode, I break down the real differences between Orangetheory Fitness and CrossFit—what they promise, what they actually deliver, and who each is best for.

I also share a powerful real-world example from one of our athletes, Brittany Locker—an adventure racer who transitioned from OrangeTheory to CrossFit and completely transformed her body composition:

➡️ Up 5 pounds on the scale
➡️ Down 15 pounds of fat
➡️ That’s a 20-pound swing toward muscle

Same effort. Different adaptation. Different human.

If you’ve ever wondered which path is right for you—or if what you’re doing is actually building the body and life you want—this episode will help you think about fitness in a whole new way.

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On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

TRU Challenge

https://tru-challenge.com/host/202604/2010/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

CF OPEN

https://games.crossfit.com/

TRU Challenge

https://tru-challenge.com/host/202604/2010/

Send us Fan Mail

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
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On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
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Send us Fan Mail

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
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The Critical Importance of Connection in Fitness: The primary thesis centers on how 50-year-old men often work hard but fail to build genuine friendships, relying on superficial connections through their kids' activities. Building an intentional community of people you know, like, and trust is essential for longevity and quality of life - functional fitness without meaningful relationships is ultimately pointless.
CrossFit as the Ultimate Fitness Hack: At 52 years old, the host credits CrossFit as the biggest hack to health and fitness he's found, estimating he could beat 95% of 52-year-old men in Georgia at 90% of physical tasks simply by showing up and following the programming. The key is consistency and aiming for the intended stimulus rather than perfecting every workout.
Extensive Community Events and Activities: CrossFit Garage is launching numerous connection-building activities including line dancing at JD's (starting January 15th), the Heartbreak Regatta (February 14th), Fire Breather Endurance Class (January 31st), the Tartan Trot (February 7th), and the CrossFit Open starting February 26th with an intramural team format inspired by Hogwarts houses.
Skill-Building Clinics and Specialized Training: The gym is offering focused clinics throughout January and February including a clean clinic (January 24th), snatch clinic (February 7th), and double unders clinic (February 21st), all designed to prepare members for the CrossFit Open while developing specific movement patterns.
Diverse Interest Groups Beyond Fitness: The gym has created QR code-accessible groups for various interests including a men's Bible study group (meeting Tuesday mornings at 6am led by Denny), pickleball, board games and D&D, outdoor sports/adventure racing, homesteading, rock climbing, and a prayer group, all aimed at deepening member connections.
Programming Strategy for CrossFit Open Preparation: The workout programming is intentionally focused on movements that frequently appear in the CrossFit Open: double unders, muscle ups (bar and ring), toes to bar, thrusters, and chest to bar pull ups. Programming includes post-workout skill work and strategically
Exceptional Member Retention Statistics: CrossFit Garage's average member engagement far exceeds industry standards - women stay an average of 880 days (2.5 years) and men 1,046 days (3 years), compared to the typical gym average of just 90 days. The gym serves primarily 41-year-old males, though the current split is 62% male and 38% female.
The Bell Curve of Ideal Members: The gym openly acknowledges it serves the middle 50% of potential clients best - the "David desk jockeys and Holly house moms" - average people seeking functional fitness. They're less equipped to handle extreme cases like wheelchair users or elite athletes requiring specialized programming, though they're willing to try.
Coach Development and Enhanced Feedback: The host spent an entire week observing every coach's class and implementing a key change - asking coaches to "give their eyeballs a voice" by verbalizing positive feedback instead of just nodding silently when they see good movement, creating more explicit coaching cues.
Coaching Staff Expertise and Availability: Multiple coaches offer specialized services beyond group classes - Josiah, Matt, and Jennifer provide personal training and nutrition coaching as their primary profession. The host humorously charges $1,000/hour for personal coaching to ensure commitment, but offers free
The Five Pillars of Health Framework: Health and fitness rest on five fundamental pillars: how you eat, sleep, move, think, and connect. Connection is emphasized as the critical factor for longevity, suggesting that authentic relationships with like-minded people are what ultimately sustain long-term health practices.

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CrossFit as the Ultimate Health and Fitness Hack: CrossFit is presented as the most efficient approach to health and fitness for people short on time who want to become "harder to kill and look good naked." The methodology works across all five pillars of health: eat, sleep, move, think, and connect, delivering multiple benefits simultaneously without requiring perfection or excessive time commitment.
Functional Movements for Real-World Application: CrossFit emphasizes functional movements that mirror everyday activities—squatting, hinging, pushing, pulling, and carrying. After nearly 20 years of practice, at age 52, the host demonstrates how this approach maintains exceptional fitness levels compared to peers, especially important as men enter the "drop dead years" after 50.
Intensity as the Secret Sauce: The independent variable that drives results isn't weight, volume, or duration—it's intensity. Workouts typically aim for 10-13 minutes at high intensity rather than longer, moderate efforts. The key is hitting the intended stimulus for each workout, whether doing the RX version or scaling appropriately.
Constantly Varied Programming Prevents Boredom: Unlike bodybuilding's repetitive split routines (back/biceps, chest/triceps, legs), CrossFit's variety keeps training engaging across nearly 20 years. The programming includes short (2-minute), medium, and long workouts that train different energy systems and prevent mental stagnation while building broad fitness capacity.
Building Strength Without Sacrificing Cardio: CrossFit uniquely develops both strength and cardiovascular capacity simultaneously, unlike traditional approaches that force choosing one or the other. Muscle is described as "the organ of longevity," making strength training an anti-aging drug that builds muscle density and recruitment without necessarily increasing size.
Measurable Progress Through Tracking: The program uses Wodify to track workouts, making fitness observable, measurable, and repeatable, which creates accountability. A member's story illustrates this: even when feeling sick and intentionally going at 70% with heavier weight, they still PR'd a workout because their "half-ass" effort had improved over the previous year.
Skill Acquisition Builds Brain Health: Learning complex movements like Olympic lifts and gymnastics skills increases gray matter in the brain and strengthens neural pathways, providing cognitive benefits as people age. January through March programming will include intentional skill practice, including bar muscle-ups appearing in workouts.
Community as a Multiplier Effect: Joining a CrossFit gym creates a filtered community of like-minded individuals who share similar values and goals. The gym attracts "happy, humble, helpful people" who lead with "how can I help?" rather than competitive athletes, creating meaningful connections beyond just working out.
Time Efficiency Removes Excuses: Most workouts complete in under an hour, including travel time to the gym (10 minutes each way), making "I don't have time" an invalid excuse. Four days per week is recommended for change, five days is ideal, six gets challenging without proper recovery, and seven days isn't advised.
CrossFit Exposes Individual Weaknesses: The program naturally reveals each person's weakest areas—whether strength, cardio, or specific movements—and addresses them through varied programming. This exposure varies by individual; the same workout might challenge one person's strength while testing another's gymnastics skills.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

Campaign Setup and Character Progression: The party returns to the wizard's castle after their previous adventure, delivering artifacts including Thor's hammer and various trinkets. The wizard explains these pieces increase their chances of successfully smashing an evil seed, with each component adding 5% to their success rate. Characters are leveled up to 3rd/4th level to experience their full potential more quickly.
Teleportation to Shadowfell Region: The wizard uses a magical ring found by the party to teleport them to Shadowfell Forest near Shadowfell Keep. They arrive on a stone platform surrounded by swampy water, with mountains visible to the east. A new character, Sesh (played by Justin), joins the party after helping them defeat their first enemy.
Combat with a Spectator Guardian: The party encounters a floating creature with tentacles and multiple eyes (a spectator) that challenges their presence. After failed deception attempts, combat ensues. Sesh drops from a tree with a surprise attack dealing 26 damage, and the party works together to eliminate the creature, with White Fang delivering the killing blow through its eye.
Discovery of Displaced Populations: Upon reaching the first village, the party fights amphibious fish-like creatures (bullywugs) led by a boss with spellcasting abilities. The combat showcases various character abilities including Kieran's sacred flame, Taberlin's shocking grasp, and Sesh's ranger skills with colossus slayer ability.
Village Investigation and Revelations: After defeating the fish creatures, the party discovers the village inhabited by displaced halflings and gnomes—populations that have mysteriously disappeared from their home region of Condor. The captives reveal they've been forced into farming and herding, with the elderly and men being taken away in carts heading east.
Loot and Strategic Planning: Searching the defeated boss yields an instrument of the bards (a flute). The party learns that cart convoys have been transporting prisoners toward Shadowfell Keep, and they find evidence of a disturbing worship practice involving humans with squid-like creatures for heads.
Party Dynamics and Character Moments: The session highlights role-playing elements including Kieran's impulsive fireball threats, Taberlin's shocking grasp combat style, Sigri's critical failures with thrown weapons, and White Fang's tactical healing potion use. The intergenerational nature of the gaming group adds humor and teaching moments.
Journey Continuation and Night Camp: The party debates their next move—whether to head directly to the keep or investigate other villages. They ultimately decide to check another village but choose to camp overnight, recognizing that the amphibious creatures have disadvantage in sunlight, making daytime encounters more favorable.
Game Mechanics and House Rules: The DM explains various custom rules including rewarding creative role-playing with advantage, fast leveling to explore character capabilities, careful spell metamagic allowing sorcerers to protect allies from area effects, and tracking initiative and damage throughout complex combat encounters.
Mystery and World-Building: The session establishes a larger conspiracy involving the displacement of specific races, the transformation or disappearance of humans, and an organized effort to transport prisoners eastward. The abandoned nature of villages and overgrown roads suggests this has been occurring for an extended period.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

Summary:

Based on the transcript, this appears to be a Dungeons & Dragons live play session, not content related to fitness, food, or finances. Here's a summary of the D&D gameplay:
Party Reunites in the Dungeon: Taberlin and Kieran descend into the cellar to rejoin Siguri and White Fang, who have been resting after a previous encounter. The group reconnects and prepares to continue exploring the dungeon beneath Lord Taliesin's estate.
Discovering the Drow Quarters: The party navigates through the well-crafted dwarven tunnels, encountering a spectator guard that they successfully surprise and eliminate. They discover a mess hall full of mercenaries and locate what appears to be quarters for drow mages and warriors.
Mysterious Ring Recognition: The party realizes that NPCs keep saluting them and looking at their hands. They discover they're wearing silver rings with a circle and three squiggly lines—some sort of identification marker that grants them access and respect from the dungeon's inhabitants.
Combat with Drow Leaders: The group engages two drow—a mage named Simon and an elite warrior—in their quarters. Using deception and Kieran's illusion magic to appear more drow-like, they gain temporary advantage before combat breaks out. The party defeats both enemies relatively quickly.
Valuable Loot Discovery: After the battle, each party member rolls for treasure and receives magical items including a Robe of the Archmage, universal solvent, potion of flying, and armor of invulnerability. They also find artwork in a tube and collect gold pieces.
The Imprisoned Minotaur: Behind a magical barrier in an unfinished cavern section, the party discovers a weeping minotaur wearing a silver collar similar to their rings. The creature charges them but is quickly defeated after a brief combat encounter.
Hammer Piece Retrieved: Inside a trapped chest that Siguri carefully disarms, they find another piece of the legendary hammer they're seeking to rebuild—a twisted S-shaped component. The minotaur's collar proves unable to pass through the magical barrier.
Water Slide Exit: Following a water-filled passage, the party slides down a natural drain system that eventually ejects them back out into the Suwannee River, providing an escape route from the dungeon complex.
Session Planning and Podcast Discussion: The group ends with meta-game discussion about looking up their magical items, planning future sessions around school schedules, and brainstorming podcast names and format (considering "Roll with It" and discussing intro/outro music).
Three Generations Playing Together: The session features grandfather Mac as DM, father Andy, aunt Justine, and sons/grandsons Evan, Levi, and Joseph, plus family friend Justin, creating a multi-generational tabletop gaming experience.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

The Cellar Entry and Initial Encounter: The party finds themselves at the top of stairs in Lord Taliesin's cellar after closing a door to escape zombified townspeople. A character named Kaladin is teleported in to join the group (White Fang, Sigri, and Kaladin), replacing other party members who were sent back to safety.
The Spectator Guardian Battle: The party descends into a well-crafted dwarven cellar and immediately encounters a spectator (floating eyeball creature with tentacles). After rolling initiative, they engage in combat where Kaladin critically hits with a crossbow but breaks his bowstring, and White Fang's poison spray ultimately defeats the creature.
Discovery of Wooden Planks and Traps: The party finds two 15-foot wooden planks that appear frequently used. They discover pressure plates and grooves in the floor designed for the planks, using them to safely cross a pit trap while one triggers a poison gas trap that partially injures Kaladin.
Splitting Up to Scout: The party splits to investigate different areas. Sigri discovers a portal where drow elves are herding gnome and halfling children through, along with various creatures. White Fang and Kaladin find a drow wizard attempting to teach children while a drow warrior stands guard, and they notice the wizard wears a ring similar to their teleportation rings.
The Web Trap Battle: The party initiates combat against the drow forces. White Fang casts entangle, trapping two of the three enemies. The elite drow warrior and regular drow become stuck while the mage remains free and begins casting spells including magic missile and web, which traps most of the party in sticky webbing.
Combat Complications and Strategy: The battle becomes challenging as the mage uses illusion magic to make the party think reinforcements are coming. White Fang shapeshifts into a dire wolf to fight, dealing significant damage to the elite warrior. The party struggles with the web spell's restraining effects while trying to damage their enemies.
Turning the Tide with the Children: As Kaladin successfully kills the elite warrior with a decapitating blow, approximately 40 gnome and halfling children in the room spontaneously jump on the mage when he tries to escape, restraining him with natural 20 rolls. The regular drow attempts to flee and call for help but is killed by opportunity attacks.
Interrogation and Dark Revelations: The party captures the drow mage, with White Fang taking his ring to prevent escape. They interrogate him and learn he was teaching the children math and science to make them "better" before sending them through the portal. The children reveal his teaching was ineffective (claiming "one plus one is four").
The Master's Purpose: Through interrogation, the party discovers the children are being taken through the portal as slaves to "keep the master alive," strongly implying they're being used as food. The mage shows disturbing satisfaction at this fate, revealing the dark nature of the operation.
Session Conclusion and Loot: White Fang loots a wizardly spell-casting device intended for the absent party member Kieran. The session ends with the party having secured the area, captured the mage, and freed the children, though they failed to save those already taken through the portal. The DM indicates they can take a rest to recover.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

Campaign Setup and Recapping Previous Events: The party reviews what happened in their last session, including their investigation of towns where halflings and gnomes (mostly women and children) have been mysteriously taken to a keep. They have three magic rings distributed among party members and previously encountered suspicious activity with missing residents.
Ambushing the Drow Caravan: The party spots a caravan in the dark consisting of drow (dark elves) and spider-like creatures called driders transporting children in carts. Despite some hesitation about engaging, they decide to attack to rescue the children, demonstrating role-playing over tactical safety—earning them inspiration from the DM for this choice.
Combat with the Driders and Drow: A challenging battle ensues where the party faces two drider (spider-centaur creatures) and several drow escorts. Taberlin takes significant damage multiple times, going down to zero hit points twice during the fight. The party uses various spells including witch bolt, magic missile, and scorching ray, eventually defeating the enemies despite their high armor class and difficulty to hit.
Rescuing the Children and Looting: After victory, Sigri successfully convinces the terrified children to flee into the woods. The party finds 10 gold pieces each and two healing potions, plus a vicious weapon that Sesh claims. They also encounter pregnant halfling women who explain that creatures regularly come to take children every few months, with none ever returning.
Approaching Shadowfell Keep: The party travels to the keep using a borrowed horse and carriage, encountering a cyclops guard at the gate who they must fight. After defeating the cyclops, they notice something is very wrong—all the humans in the keep are moving in a zombie-like, entranced state, performing repetitive, meaningless tasks with rotting food and supplies.
The Enchanted Population: Inside the keep, they discover all residents are under some kind of spell or mind control, moving in predetermined paths and unable to respond normally to stimuli. They're slow, awkward, and their tasks are pointless (like carrying rotted food). Even when physically confronted, they simply repeat phrases like "Welcome to Shadowfell Keep."
Confronting the Possessed Lord and Hero: In the throne room, they find Lord Taliesin sitting rigidly on his throne while a kneeling knight (later identified as Sir Thomas, one of the missing heroes) appears to be controlled by an external force. Sir Thomas's body moves fluidly in combat while his voice pitifully begs to be killed, showing the disconnect between his actions and his will.
The Battle with Sir Thomas: The party attempts to subdue rather than kill Sir Thomas, using entangle spells, grappling attempts, and non-lethal damage. They recognize him as one of the heroes they were sent to find. Despite their efforts to restrain and knock him unconscious, he eventually breaks free and takes his own life, but not before pointing them toward a secret entrance behind a statue.
Escaping to the Cellar: As Sir Thomas dies, all the entranced people—including Lord Taliesin—turn toward the party in unison with Lord Taliesin saying "I'll get you yet" in a voice that doesn't match his rigid body movements. The party rushes through the secret door to a cellar and locks it behind them, ending the session on this cliffhanger.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

Summary:

This is a live-play Dungeons & Dragons session featuring multiple generations of the McCann family, recorded in 2018. The episode follows their adventuring party through the catacombs beneath the city of Condor as they search for a magical hammer.
Combat with Bandits and Thugs: The party encounters a group of human bandits in an underground chamber who are drinking and celebrating. After one bandit named Kevin throws beer at them and flees, combat ensues. The party defeats the humans, including characters named Anthony, Elijah, Charlie, and Marty, using a combination of sacred flame spells, arrows, and melee weapons.
Discovery of Teleportation Rings: After the battle, the party finds mysterious silver rings with a "T" stamp on the defeated enemies. When the party observes the remaining bandits activating these rings to teleport away, three party members (Kieran, Taberlin, and Kaladin) decide to put on the rings despite not knowing their full function, though they wisely choose not to activate them immediately.
Introduction of New Character: The party rescues Kaladin Stormbreaker, a human ranger who was strapped upside-down to a throwing target board. After freeing him, he joins the party in their quest. There's significant banter about getting him properly equipped with weapons and armor from the fallen enemies.
Secret Door Discovery: Kieran discovers and opens a secret passage in the eastern wall that leads to additional catacombs. The passage connects different areas of the dungeon system and provides an alternate route through the underground complex.
Encounter with 18 Enemies: The party discovers a large room where 18 figures are arguing about moving items to different locations. Kieran opens combat by casting a sacred flame area-of-effect spell that damages most enemies. However, 15 of the enemies immediately use their teleportation rings to escape, leaving only three to fight.
Goblin Skirmish: After the teleporting enemies escape, the party follows a corridor and encounters goblins complaining about poor working conditions and their "tall and furry" masters. Kaladin charges ahead and his sword flies into the goblin room after rolling a natural 1, but he still manages to kill one goblin. The party quickly dispatches the remaining goblins.
Exit to the Surface: Following the water flow westward, the party finds a grated exit leading to the outside world. After Kaladin and Kieran kick open the grate, they emerge near the River Swanning outside the city of Condor. They can see the castle and mage tower in the distance.
Family Dynamic and Learning Curve: Throughout the session, there's clear mentoring happening as the dungeon master (likely the grandfather) helps newer players understand game mechanics, character abilities, and strategic thinking. The group discusses leveling up quickly to make characters more fun to play and help players learn their abilities.
Quest Uncertainty: Despite finding a small silver hammer with the correct marking, the party remains uncertain whether they've found the legendary hammer they seek, as it doesn't match the description of being large and gaudy. The presence of teleporting enemies with rings and mysterious items suggests a larger conspiracy at work.

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several generations of McCann's playing DnD back in 2018

We fight the evil and attempt to build the hammer to crush the seed.

Grandfather - Mac McCann

Dad / Son - Andy McCann

Sister - Justine McCann

Son / grandson - Evan and Levi McCann

Nephew / Grandson - Joseph McCann
Family Friend - Justin Labrecque

Summary:

This episode is a live Dungeons & Dragons gameplay session featuring multiple generations of the McCann family playing together in 2018.
Character Introductions and Setup: The adventure begins with players introducing their characters - White Fang (a chaotic evil wood elf druid), Sigri Helmstottir (a neutral good dwarf rogue), Taverlin the Great (a half elf fighter), and Kieran (a neutral good half elf sorcerer). They are summoned by an old wizard in the city of Condor who reveals that the main heroes have failed and died, making these adventurers "Plan B."
The Quest Begins: The wizard explains their mission - they must find a legendary hammer in the catacombs beneath the city to smash a magical seed that created a powerful evil entity. The theory is that destroying the seed might retroactively prevent the evil from ever existing, or potentially create an alternate dimension.
Entering the Catacombs: The party descends through the Hall of Many Pillars into underground sewers/catacombs beneath Condor. They receive healing potions and basic supplies before heading down a ladder into the darkness. The catacombs are surprisingly clean-smelling despite being sewers, which the party finds unusual.
The Gargoyle Encounter: While investigating statues in the first room, a stone gargoyle grabs Sigri's wrists. Combat begins, but White Fang creatively persuades the gargoyle to stand down by appealing to it as a fellow creature of magic and promising they're seeking the same goal. The gargoyle cooperates, points them toward hidden healing potions in a crate, and directs them south.
The Imprisoned Man: The party discovers a prisoner chained in an alcove, emaciated and missing half his tongue. They free him with Sigri's expert lockpicking (rolling a natural 20) and provide him with a healing potion and food. Unable to speak, he gestures gratefully and escapes back the way the party came.
Trapped Alcove Discovery: In another alcove with empty shackles, Kieran detects air coming from holes in the wall - a dart trap. He catches one dart with exceptional reflexes while warning the others, who mostly dodge the projectiles successfully.
The Map Room Battle: The party discovers a room filled with maps and tapestries where two creatures (a duergar - dark dwarf - and a deep gnome) are arguing. Taverlin's plan to charge in gets complicated when Kieran tries to negotiate instead, alerting the enemies. Combat ensues with the party struggling initially with poor rolls.
Victory Through Teamwork: White Fang lands a critical hit with an arrow through the duergar's ear, killing him instantly. Kieran intimidates the gnome into surrendering, but when the creature attempts to flee, Kieran fires a fireball at his legs, accidentally hits him in the back of the head due to a "sneeze," and kills him with the kill shot.
Stealth Concerns: After the noisy battle, the DM has players roll to see if they attracted attention from deeper in the catacombs. Kieran celebrates loudly while Sigri attempts to shush him, creating a humorous ending as they prepare to continue their quest for the legendary hammer.

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Introducing our 2018 DnD podcast episodes

and walking you through how to use Descript's AI tools for editing a podcast quick.

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On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Verity McCann

My lifewave links

X39 + Subscription for ONE X39
https://lifewave.com/verity/store/cart?prePopulatedCartID=187135

X39 + X49 Performance Bundle & Preferred Customer savings
https://lifewave.com/verity/store/cart?prePopulatedCartID=187134

X39 + Aeon
https://lifewave.com/verity/store/cart?prePopulatedCartID=200508

Bemer
BEMER IS A PHYSICAL VASCULAR THERAPY DEVICE THAT INCREASES MICROCIRCULATION

Your heart pumping only handles about 26% of your circulation that's your big vessels your veins in your arteries you go from there to small veins and arteries call venues and arterials then you've got about 74,000 miles of tiny capillaries. those capillaries are where your body does all the work of delivering the oxygen and nutrients

To one of your cells. The challenges that micro circulation is happening not because of the heart, but because right where the capillary starts that vessel wall contracts and let's go like siphoning and gas from your car into a lawnmower or milking a cow. The problem is when I was two years old that contracting and letting him go was happening about every 10 seconds today for me it's happening about every seven minutes. Beamer is the only thing proven to increase that micro circulation by about 30%.

Beamer utilizes a patented signal that non-invasively triggers that contracting and letting go, which is called vasomotion.

For more information, you can check out our website at Davidsage.bemergroup.com

Tell David that Verity and Andy sent you the intel ❤️

Earthing movie
https://youtu.be/bSnFRjMx5ik

Dr John’s Tesla device

In a very concise nutshell: The science: the BioCharger uses 4 energy types - PEMF, voltage, light/photons, and frequencies to energize cells.

Your body needs energy to function, and the BioCharger provides that at the cellular level.

The LifeWave connection: Patches reflect your body’s energy back (phototherapy) and the BioCharger provides MORE energy for the patches to reflect and amplify.

What I do: I optimize your nervous system so your body can better process stress (emotional, physical, and chemical stress) that everyone faces daily.

When your nervous system is functioning optimally, your body heals itself and handles stress naturally as God intended.

The complete system:

• Nervous system optimization → better stress processing

• BioCharger → cellular energy

• Bonus for people who patch, LifeWave patches → amplify the energy

Together, you’re getting complete optimization for how your body handles life’s stresses and heals itself.

Like I said, it was $24K for the BioCharger when all was said abs done, and I don’t know any other chiropractors who have direct access to this technology.

BioHackers like Tony Robbins and Dave Asprey have BioChargers as do some pro-athletes , but it isn’t in many chiropractic offices.

If you have any questions, let me know!
john.dambrosio@gmail.com

Naturopath Dr Tiffany Flock and her husband Nate share about Pulse PEMF
https://youtu.be/4r2yoQCdNqA

Nate’s podcast with an expert from the UK about Pulse PEMF
https://youtu.be/wEHAjmr5GMw?si=NMibJW0vzXCoEwK5
Pulse PEMF - the world’s most powerful and advanced high-intensity PEMF technology.

Send us Fan Mail

Summary:

Setting Realistic Goals for 2026: Most New Year's resolutions fail because people make audacious goals they can't maintain. Instead of setting impossible targets like "lose 50 pounds," break down your goals into smaller, achievable steps. For example, first track your food intake, then gradually make adjustments based on the data.
Avoiding Burnout with Manageable Steps: The most effective approach isn't always the optimal one. Similar to Dave Ramsey's debt snowball method (which has an 80% success rate versus the mathematically superior debt avalanche at 20%), focus on creating small wins that build momentum rather than pursuing the perfect but unsustainable plan.
The Value of Community for Accountability: Finding someone to join you in your health journey significantly increases your chances of success. CrossFit gyms and similar communities provide built-in accountability and expertise. Men particularly tend to communicate better when physically active, making workout partners valuable for both fitness and connection.
Focus on Three Key Habits: For 2026, pick three habits in the areas of fitness, food, and finance that will improve your functional lifespan. These core areas (how you eat, sleep, move, think, and connect) form the foundation for long-term health and well-being.
Nutrition Plans vs. Diets: Most diets fail because they're too restrictive or unsustainable. Instead of drastically cutting calories, focus on eating balanced macronutrients (approximately 40% fat, 30% protein, 30% carbohydrates) and making sustainable lifestyle changes like eating more protein, avoiding sugar, tracking food intake, and implementing simple habits like drinking water before meals.
Tracking as a Foundation for Change: Whether for fitness, nutrition, or finances, tracking your current behaviors creates awareness and provides data for improvement. Use apps to track your food intake, expenses, or fitness activities before trying to make changes. This information allows you to make informed adjustments or work effectively with a coach.
The Carnivore Approach: The host advocates for a carnivore diet based on personal success with it, noting improvements in both physical health and emotional capacity. While acknowledging it's not for everyone, he suggests incorporating at least some carnivore-friendly meals.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail

https://www.mountaingoatadventures.com/

Lisa Randall

https://www.sorbawoodstock.org/trails

Summary:

Mountain Goat Adventure Races Overview: Lisa Randall and her husband Chris organize mountain bike races at Blankets Creek in Georgia. The events include 3-hour and 6-hour races where participants complete as many laps as possible on single-track trails. The recent race had about 300 participants, with approximately 50 serious racers and the rest participating for fun.
Benefits of Training for Events: Having future events scheduled creates consistency in training and builds mental discipline. Rather than just exercising randomly, training for a specific event gives purpose to workouts and increases motivation to stay consistent with fitness routines.
Community Building Through Racing: Participating in events like Mountain Goat Adventures connects you with like-minded people and deepens relationships through shared adversity. Andy met new people and reconnected with gym members during the race, creating valuable social connections that contribute to overall wellbeing.
Self-Assessment Through Competition: Racing provides valuable feedback about physical capabilities and limitations. Andy discovered his shoulder needed more stability work and gained insight about his relative strengths (downhill riding) and weaknesses (uphill climbing) compared to other riders.
Supporting Local Events: The podcast emphasizes the importance of supporting local event organizers like Lisa Randall through participation and volunteering. Lisa has a strong background in adventure racing and creates well-organized events that benefit the community.
Healthy Aging Through Continued Challenges: Participating in events as you age helps combat the natural physical decline that often comes with getting older. At nearly 52, Andy attributes his health and fitness to consistent CrossFit training that enables him to participate in these demanding outdoor events.
Future Mountain Goat Adventure Events: Lisa Randall has multiple events planned for 2026, including races at Blankets Creek, Rope Mill, and other locations, offering opportunities for both mountain biking and trail running at various distances to accommodate different fitness levels.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

60 Easy here

https://www.crossfitgarage.com/free

Summary:

Start with Simple Steps at a Local CrossFit Gym: Rather than trying to follow extreme programs like "75 Hard," find a local CrossFit gym where coaches can help you develop sustainable fitness habits. You can use CrossFit.com's gym finder to locate one near you. When starting out, focus on building small wins that will snowball into bigger accomplishments.
Focus on Food First: Food is the easiest lever to pull for health improvements since you're going to eat regardless. Start by removing sugar, seed oils, and processed snacks from your diet. Consider getting blood work done (including advanced lipid studies) to understand your metabolic health. Start your day with protein like eggs, prioritize red meat, and stay properly hydrated.
Understand Different Levels of Physical Activity: There's a progression from simple movement (like walking 10,000 steps) to exercise (scheduled activities like jogging) to training (skill development and progressive overload). Start where you are, but recognize that strength training provides the best measurement for longevity. Key exercises to include are deadlifts, squats, and thrusters.
Track Your Food for Accountability: Use an app like MyFitnessPal or MyNetDiary to track your food for at least two weeks to understand what you're actually consuming. This awareness alone can lead to better choices and help you see where adjustments are needed.
Create an Environment for Success: Design your environment to make healthy habits easier. For example, prepare workout clothes the night before for morning workouts, or keep them in your car for after-work gym sessions. Simplify food choices to make healthy eating more sustainable and automatic.
Build Community Connections: Join group fitness classes and engage with the community aspect of health. People don't care what you know until they know that you care - show up, be fully engaged, and connect with others who share your interests. You become like the five people you spend the most time with, so choose wisely.
Change Your Identity Statement: Instead of saying "I can't eat sugar" (restriction-based), say "I don't eat sugar" (choice-based), or better yet, "I'm a healthy person who makes healthy choices" (identity-based). People who frame goals as part of their identity are significantly more likely to achieve them, especially when they write them down and review them daily.
Prioritize Consistency Over Perfection: Consistency beats intensity and perfect planning every time. It's better to show up consistently and "half-ass" a workout than to push too hard occasionally and risk injury or burnout. Remember that consistency in health, like consistent investing in finances, compounds over time.
Address All Five Pillars of Health: Focus on how you eat (fuel, not entertainment), sleep (aim for around 8 hours), move (strength, conditioning, and skill training), think (manage stress and maintain a positive outlook), and connect (build meaningful relationships). When these pillars are strong, age becomes just a number.
Choose Progress Over Sabotage: Understand the difference between "cheating" (which implies advancement) and "sabotaging" (which sets you back). When you skip workouts or eat poorly, you're not cheating - you're sabotaging your progress. Approach your health journey with self-compassion but also honesty about your choices.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and

Send us a text

Extracorporeal Blood Oxygenation and Ozonation (EBOO) is a medical procedure that involves drawing blood from a patient's vein, processing it externally through a closed-loop system, and then returning it to the body.

Can you do this as a person who eats carnivore and does CrossFit. - YES

LifeWave patches for healing

https://lifewave.com/verity/enrollment/enrollerselection

https://thisisitinfo.com/

Mug of Nasty

oregano, peppermint, tea tree in a steaming mug

Verity McCann

Here is my theory!

Acetaminophen depletes glutathione. Add on that a good percentage of the population have MTHFR and don’t detox as easily as those who don’t have this.

What happens when you dump a huge toxic load into a child and then decrease the child’s ability to detox at the same time?

I knew this years and years ago so why did it take so long to be public info?

What can you do?

Why not use something that is better than a supplement to increase your glutathione levels and even can do it through phototherapy and not needing to go through the digestive track! This is AMAZING at raising glutathione which helps our bodies detox.

I’m not a doctor and not giving medical advice. Go do your own research and see what conclusions you come to.

Nutrition Kickoff 2026

https://www.facebook.com/events/804110798987121/?acontext=%7B%22event_action_history%22%3A[%7B%22mechanism%22%3A%22attachment%22%2C%22surface%22%3A%22newsfeed%22%7D]%2C%22ref_notif_type%22%3Anull%7D

EBOO Treatment for Carnivores and CrossFitters: Andy underwent Extracorporeal Blood Oxygenation and Ozonation (EBOO), a procedure that removes blood, filters and oxygenates it, then returns it to the body. He found the procedure worthwhile, especially for those who may have inflammation issues. Notably, as a carnivore diet practitioner who does CrossFit, Andy didn't need the standard pre-procedure protocols that most patients follow, as his blood was already well-oxygenated with minimal inflammation compared to typical patients.
Procedure Experience and Insights: The EBOO process involves filtration, oxygenation, ozone treatment, and UV light exposure to mimic what lungs, liver, and kidneys naturally do. Andy used a larger needle (16-gauge instead of 18) and experienced a drop in blood pressure from the nitric oxide pill, but otherwise handled the procedure well. Unlike most patients, his blood sugar remained stable throughout the treatment.
Benefits for Different Groups: While Andy believes the procedure is beneficial for everyone, it may be particularly valuable for men over 50 (who face higher risks of clots and heart attacks), people with chronic inflammation, and those with specific health conditions. The procedure costs around $1,100, but Andy considers it worthwhile if it solves health problems.
LifeWave Patches for Recovery: Andy shares his experience with LifeWave patches, which use reflective technology with crystals to reflect back body heat wavelengths, creating a feedback loop that prompts the body to heal itself. He notes visible results, including black hair returning to his previously all-white hair. Though he can't fully explain the science, he's seen positive effects both personally and in others.
The Survival Podcast and Fall Workshop: Andy discusses his involvement with The Survival Podcast, which focuses on modern survivalism and lifestyle design for sustainable, resilient living. He attended their fall workshop

Send us a text

Summary:

2026 CrossFit Garage Events Calendar: The podcast outlines upcoming gym events including a January nutrition kickoff, Gym Resolutions workouts, CrossFit Open starting February 26th, Oak Mountain Adventure Race (March 21st), Savage Race (March 28th), True Challenge competition (April 18th), and a gym get-together at Andy's house on June 12th.
Community Beyond Workouts: The gym offers several community groups including men's group, outdoor group, climbing group, D&D/board games group, and prayer group. Members regularly meet for mountain biking, races, and other activities that foster connection beyond fitness.
What to Expect in Your First Three Months: The first month is about adjusting to movements and building awareness, with minimal visible changes. In month two, strength gains become noticeable as body mechanics improve, and clothing fits differently. By month three, significant transformation occurs as weight loss becomes more apparent and others notice your progress.
CrossFit Explained: CrossFit is defined as "constantly varied functional movements executed at high intensity" but Andy describes it more personally as "a place of community working out strategically and efficiently with a coach" to improve body, mind, and connections with others.
Workout Structure and Scaling: Classes are one hour with workouts typically lasting 8-12 minutes. Every movement can be scaled or modified for any fitness level or injury. Scaling adjusts reps or weight, while modifying changes the actual movement to accommodate limitations.
Common Beginner Concerns: You don't need to be in shape before starting, as CrossFit meets you where you are. Soreness is inevitable but manageable by starting slowly. The community is supportive, so there's no need to feel embarrassed or nervous. CrossFit is safe when done properly with coach guidance.
Tracking Progress and Results: The gym uses Wodify to track workouts, helping members see improvement over time. Results vary by individual, but visible body composition changes typically begin around 3 months, though performance improvements happen sooner.
Nutrition Guidance: Andy personally advocates a carnivore diet but generally recommends whole foods including meats, vegetables, fruits, nuts, and seeds while avoiding sugar and processed foods. He emphasizes that nutrition is crucial for optimal results.
Community as Motivation: The shared experience of overcoming challenges builds strong bonds between members. This community aspect helps with motivation and consistency, which are key factors in achieving fitness goals.
Consistency Over Intensity: The most important factors for success are showing up consistently (ideally 3-5 times per week) and not doing anything that would prevent you from returning the next day. Progress comes from consistency rather than going too hard too soon.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube chann

Send us a text

Summary:

The Purpose of CrossFit Programming: CrossFit aims to help people "look good naked and become harder to kill" through constantly varied functional movements executed at high intensity. Unlike specialized training that focuses on one aspect of fitness, CrossFit develops all ten physical attributes including strength, endurance, coordination, balance, and more.
CrossFit Affiliate Programming Workflow: Andy explains how he takes the standardized CrossFit affiliate programming and adapts it for his gym. He removes clutter from the interface, adds intended stimulus descriptions, and creates tracking systems that allow members to compare their performance over time.
Tracking Progress in Wodify: Andy demonstrates how the gym uses the Wodify app to track workouts, allowing members to see their progress over time. Members can log their workout results as RX (as prescribed), scaled, or intermediate, providing data they can use to measure improvement in specific movements and overall fitness.
Understanding Workout Scaling: Scaling workouts is essential for hitting the intended stimulus rather than just doing the prescribed movements. Andy demonstrates how to make appropriate substitutions based on fitness level, physical limitations, or equipment availability while maintaining the workout's intended intensity and focus.
Rule #1: Show Up: The most important factor in fitness success is consistency. Andy emphasizes that simply showing up 4-5 days a week, even with moderate effort, will produce significant results, especially when combined with basic nutrition adjustments.
Rule #2: Don't Do Anything Stupid Today: Andy highlights the importance of avoiding movements that might cause injury and prevent you from working out the next day. He demonstrates how he personally modifies workouts to accommodate his limitations while still maintaining intensity.
The Value of Friendly Competition: The leaderboard and tracking system creates healthy competition among gym members, encouraging everyone to push a little harder. Knowing others' performance can provide benchmarks while still recognizing that "comparison is the thief of joy."
Consistent Scheduling for Success: Morning workouts are recommended to ensure consistency since they get completed before the day's distractions and obligations. Multiple class times are available to accommodate different schedules and preferences.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

1 show up
2 stupid

5 days a week do
3 heavy
3 breathy
3 below para

eat
stop consuming sugar
drink
food
slow removal
you are addicted

Summary:

The Importance of Showing Up: The most fundamental rule for fitness success is simply showing up consistently. In the CrossFit gym environment, they follow two basic rules: show up, and don't do anything stupid today that prevents you from showing up tomorrow. A supportive community helps beginners who don't know the movements or terminology.
Movement vs. Exercise vs. Training: There's a hierarchy of physical activity. Basic movement (like walking) is the entry level, exercise (following a routine) is better, but training (with a clock, competition, and skill development) provides the best results. The ideal approach aims to build strength, endurance, balance, and coordination simultaneously.
Five-Day Weekly Fitness Framework: The optimal fitness routine includes moving five days per week. Within those five days, incorporate lifting something heavy three times weekly, get out of breath (breathy workouts) three times weekly, and perform movements that go below parallel (like squats) three times weekly. Thrusters are highlighted as an excellent compound movement that can accomplish multiple goals.
Find a Program You'll Follow: No perfect program works if you don't do it. Consistency with any reasonable plan is more valuable than an "optimal" program you won't stick with. Group fitness environments like CrossFit provide accountability, community, and programming variety that helps with adherence.
Eliminate Sugar Consumption: The single most impactful dietary change is eliminating sugar and all sweeteners from your diet. Sugar activates the same brain regions as cocaine and creates addiction. Start by reducing sugar in beverages first, then gradually reduce it in foods to help your taste buds adjust to natural flavors.
Avoid Highly Processed Foods: Foods with long shelf lives are typically highly processed and should be minimized. While some processing is acceptable (like ground beef), avoid products that bear little resemblance to their natural ingredients (like Nutri-Grain bars or commercial orange juice).
Implement Time-Restricted Eating: Start with a wide eating window that gradually narrows to approximately 8 hours of eating followed by 16 hours of fasting. Begin by eliminating late-night eating, then progressively move your eating window earlier until you achieve the desired schedule.
Rethink Medication Dependency: Look for lifestyle modifications that might help reduce reliance on medications. Many health conditions respond well to exercise, diet changes, and proper sleep, which may allow for reducing or eliminating certain prescriptions (always under medical supervision).

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann4

Send us a text

The Fundamentals of a Healthy Life: Andy focuses on the five pillars of health and fitness: how you eat, sleep, move, think, and connect, with wealth as a possible sixth pillar. He believes that once you get movement, nutrition, and wealth under control, increasing connection is what brings everything together.
CrossFit Effectiveness Guarantee: Andy offers a bold guarantee: if someone attends his gym four days a week for a year and follows his nutrition guidance, and doesn't get fitter, he'll refund 10x their money. He's never had to pay this out because the program consistently works when people follow it.
The Power of Showing Up: The gym operates on two primary rules: 1) Show up, and 2) Don't do anything stupid today that prevents you from showing up tomorrow. Andy emphasizes that consistency is the most critical factor for success in fitness.
Carnivore Diet Success: Andy has been following a carnivore diet for 15 months, eating primarily animal products (eggs, meat, and some cheese) with virtually no plant foods. He explains how this diet has worked well for him, providing enough energy for endurance events despite containing almost no carbohydrates.
Proven Performance Results: Despite not specifically training for endurance events, Andy recently completed a 15K trail run, placing 27th overall and 6th in his age group, demonstrating that CrossFit training provides excellent general physical preparedness for various activities.
Family Health Transformation: Andy shares how his son Evan, who had Crohn's disease and dropped from 170 to 117 pounds, has improved significantly on the carnivore/lion diet approach, now weighing 160 pounds and working out again instead of taking medications.
Community Building Through Fitness: The gym hosts various events like the True Challenge competition, adventure races, and climbing outings to foster community and provide opportunities to use fitness in fun ways. Andy emphasizes that joining the gym means buying into a lifestyle and community, not just a workout program.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

LifeWave (Verity's)

https://lifewave.com/verity/enrollment/packs

Summary:

Focus on Your Primary Income Stream First: The most important income stream is the one you already have. If you're a W2 employee, look for ways to add more value to your employer by asking questions like "How can I make you more money?" This approach can lead to increased earnings in your current role.
Understanding Income Statement Differences: The poor typically rely solely on salary income with expenses consuming everything, leaving no assets. The middle class often creates liabilities (mortgages, car loans, debt) that appear to be assets. The rich generate multiple income streams through rental income, dividends, royalties, and other sources beyond a salary.
Benefits of Starting an LLC: Creating a Limited Liability Company (LLC) allows you to expense many items that would otherwise be taxed as personal income. This includes business-related technology, travel, home office space, and other relevant expenses, potentially saving you 20% or more depending on your tax bracket.
Multi-Level Marketing as a Low-Cost Entry: MLM businesses like Mary Kay, Pampered Chef, Doterra, and LifeWave offer low-barrier entry points to entrepreneurship. The key is choosing products you already use and believe in, making them easier to represent authentically.
The "Expense Mindset" Strategy: Instead of asking "Can I expense this?" ask your CPA "How can I expense this?" This shift in thinking helps identify legitimate ways to categorize purchases as business expenses, reducing taxable income.
Creating a Proper Business Structure: To maintain a legitimate LLC, document quarterly meetings with minutes and notes. The business should show some revenue within five years, even if minimal, to establish legitimacy for tax purposes.
Focus on Expense Management vs. Salary Negotiation: While negotiating salary is important, managing your expenses often yields greater financial benefits. Consider which expenses truly add value (like fitness investments for health) versus those that can be eliminated or reduced.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

The Sixth Pillar of Longevity - Money Management: While most discussions about longevity focus on how you eat, sleep, move, think, and connect, financial health is equally important. Without wealth, living a long time can make you a burden on others. The fundamentals of financial health aren't complicated but require defeating bad habits.
Core Financial Principles: Two biblical principles guide financial success: getting out of debt and buying assets. These concepts align with Robert Kiyosaki's "Rich Dad, Poor Dad" and Dave Ramsey's "Debt Snowball" approach. The key is generating income first, eliminating debt, and then acquiring assets that provide returns.
Habits of Financially Productive People: Several key habits lead to financial success, including removing unimportant activities to focus on important ones, applying the 80/20 rule to maximize effectiveness, taking strategic breaks to maintain productivity, removing distractions, setting realistic timelines, creating an optimal work environment, time blocking, and automating processes where possible.
Three Levels of Financial Understanding: For each financial area (debt, spending, investing, portfolio management), people operate as beginners, learners, or masters. With debt, understanding it as a tool but aggressively paying it down is critical. For spending, living below your means and creating budget margin are essential habits.
Investing and Portfolio Management: While everyone should invest, this is an area where working with professionals is recommended. Most people lack the expertise to compete with investment firms that have significant advantages in information and timing. Simple, automated investments like index funds can be effective for beginners.
Turn Expenses into Income: Look for opportunities to convert things you enjoy from costs into benefits. The example given is gym members who became coaches, turning their fitness hobby from an expense into income while doing something they enjoy.
Track Your Spending: Using budgeting tools like "You Need A Budget" (YNAB) helps track where money goes. Being conscious of even small recurring subscriptions is important as they add up over time and companies count on people forgetting about them.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
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Summary:

The "Drop Dead Years" and Their Impact: Men entering their 50s face increased mortality risk due to factors like heart disease and brain health. Without proper diet and exercise, early death becomes more likely. Women face different challenges, often related to appearance and hormonal changes like menopause.
Fitness Resources at Zero Cost: Several free options exist for those wanting to improve their health. CrossFit Garage's website offers free at-home workout options that require minimal equipment. Additionally, there are PDF resources with 30-day workout plans available at crossfitgarage.com/free.
Using Technology for Fitness: Andy and his brother Charles are developing GarageFitness Online, an AI-driven programming tool that customizes workouts based on individual goals (strength, cardio, skills). The platform is currently free in alpha stage and includes features like food logging through photos.
Personal Training Options: Several coaches at CrossFit Garage offer specialized training services. Coach Josiah focuses on custom meal plans and personalized programming, Coach Jennifer specializes in women's health including menopause support, Coach Matt specializes in rehabilitation and strength building, and Coach Jamie offers both fitness coaching and counseling services.
Setting Motivational Goals: Having a future event that's challenging yet achievable creates motivation. Examples include adventure races, bike packing competitions, or a half marathon - something with "the illusion of failure and death but not real failure and death."
Finding a Local CrossFit Gym: Andy recommends using CrossFit.com's gym finder map feature to locate one of the approximately 10,000 affiliates worldwide. These gyms typically cost around $200/month but provide coaching and community support worth the investment.
The Importance of Taking Action: With so many available resources (free, online, in-person), the only real obstacle is taking action. Statistics show that half of people will die before age 73, but improving fitness and nutrition can extend life expectancy significantly.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Are you confused by your lab results after going full carnivore? Wondering if your high LDL and blood sugar are a problem or just a side effect of eating steak and doing CrossFit every day?

In this episode, I break down my latest blood work (September 2025) with insights for anyone living a low-carb, high-performance lifestyle. I walk through each section of my lab panel — including lipids, glucose, testosterone, inflammation, kidney markers, and more — and share what these numbers mean when viewed through the lens of real-world function, not outdated medical norms.

This is the episode I wish existed 5 years ago. If you're a 40+ guy trying to optimize for longevity, energy, and strength, this one’s for you.

🧬 Topics Covered:

✅ Why my LDL is high — and why I’m not worried
🩸 The truth about elevated A1c and fasting glucose on carnivore
🏋️ How fasted CrossFit + low-carb = "physiological hyperglycemia"
🔥 Inflammation markers that actually matter (spoiler: mine are great)
🧠 Why context > numbers when reading labs
📈 What to track next: fasting insulin, CRP, cortisol, ferritin
💪 How my testosterone, DHEA, and PSA stack up
🥩 Insights from Dr. Ken Berry’s research on “physiological insulin resistance”
🧪 Tests I recommend to fine-tune your metabolic picture
💡 Tips on hydration, stress, sleep, and nutrient tweaks to improve labs

🧠 Bullet Point Summary from the Review:

My LDL particle count is high, but inflammation markers (CRP, homocysteine) are low — context matters more than the number.
Fasting glucose (106) and A1c (5.8%) are slightly elevated, but likely due to fasted workouts, cortisol spikes, and gluconeogenesis, not diabetes risk.
Dawn effect + epinephrine = higher morning glucose for fuel, not dysfunction.
Labs indicate hydration issues — BUN/Creatinine ratio suggests drink more water before tests.
Testosterone, Free T, and DHEA all in healthy range = ✅ for hormone health.
PSA is normal, supporting low prostate inflammation and risk.
Plan to test fasting insulin, hs-CRP, ferritin, and cortisol for full picture.
May experiment with continuous glucose monitor (CGM) and post-workout carbs to dial things in.
Confirmed: eating red meat and doing CrossFit daily doesn’t break you — it reveals your real metabolic engine.

🔗 Subscribe, share, and leave a review if you enjoy this show.
📩 Got questions about your own labs or lifestyle tweaks? Hit me up on IG or CrossFit Garage
!

Carnivore #CrossFitOver40 #Longevity #FunctionalMedicine #BloodWorkExplained #HighLDL #MetabolicHealth #TestosteroneOptimization #InflammationMarkers #RealHealth #BiohackingMen #PhysiologicalInsulinResistance #GarageFitnessOnline

Summary:

Carnivore Diet Journey and Context: Andy McCann has been following a strict carnivore diet for approximately 14 months, initially joining his son Evan who adopted the diet to heal Crohn's disease. Andy eats primarily eggs, steak, ground meat, and goat cheese with no carbohydrates except minimal amounts from cheese (~4g daily).
Physiological vs. Pathological Glucose Elevation: Andy explains that his elevated glucose and A1C readings aren't pathological but physiological—his body deliberately preserves glucose for brain function since he doesn't consume carbohydrates. This creates a pattern called "physiological insulin resistance" which mimics pre-diabetes but isn't the same mechanism.

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Summary:

• The Vital Importance of Connection: Loneliness is as harmful to health as smoking 15 cigarettes a day. Among the five pillars of health and longevity (how you eat, sleep, move, think, and connect), connection is the factor that most significantly determines lifespan. Research in Blue Zones shows that while all pillars matter, connection has the strongest correlation with long life.
• Authentic Connections vs. Transactional Relationships: True connection isn't about what others can give you, but about genuine care. The best relationships aren't tit-for-tat arrangements but involve people who "don't keep score, they just show up." As Andy puts it, "Friends want to build each other up and lift them beyond because they care."
• Mindset Transformation for Better Connections: To build meaningful connections, transform your outlook from seeing the world as hostile to seeing it as friendly. Practice gratitude regularly - whether directed at God, the universe, or anything else - as the practice itself has been proven effective regardless of beliefs. Focusing on positivity creates a foundation for healthier connections.
• Invest in Others First: To attract high-quality connections, become the type of person others want to connect with. Don't wait for others to invest in you - invest in them first. You can't expect to attract exceptional people if you're not willing to be exceptional yourself and lift others up.
• Ask Questions and Listen: A simple but powerful way to build connections is asking open-ended questions (who, what, where, when, why, how) and genuinely listening to responses. Think of conversation as a tennis match where you keep the ball in play. When someone shares something, follow up with questions that show you're interested in what they're saying.
• Show Up Consistently: Being reliable and present for others is fundamental to strong connections. This applies to friends, family, and community. Showing up doesn't just mean physical presence but also emotional availability. Andy notes that as he's gotten older (now 52), the concept of friendship has evolved to focus more on meaningful, intentional connections.
• Join Communities with Shared Direction: Find and join communities where people are moving in the direction you want to go. Whether it's health, finances, or other goals, connecting with people on similar journeys provides motivation, accountability, and mutual growth. As Andy states, "Left alone, we drift, but together we rise."

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Evan McCann vs. Crohn’s – Lion Diet, Carnivore, and College Comeback

Description:
In this powerful story episode, Andy shares his son Evan McCann’s journey battling Crohn’s disease with the Lion Diet and carnivore nutrition. After a tough diagnosis, Evan committed to a year of strict carnivore eating (mostly beef, salt, and water) and saw incredible results — not only managing symptoms but also regaining energy, strength, and health. He’s now back at college, thriving, and living proof that radical lifestyle changes can make all the difference.

Highlights include:

What the Lion Diet and Carnivore Diet look like in real life
How Crohn’s symptoms responded to this strict elimination approach
The role of discipline, family support, and faith in his recovery
Lessons for anyone facing an autoimmune or gut health challenge
Why food is foundational in Andy’s Five Pillars of Health & Longevity framework

This is a story of resilience, nutrition, and hope — one that might just inspire you or someone you love to explore food as medicine.

Keywords for SEO: Crohn’s disease recovery, Lion Diet success, carnivore diet healing, autoimmune health, fitness over 40, CrossFit Garage podcast, health and longevity, gut health carnivore, college student health journey, Woodstock GA fitness

Summary:

Evan's Journey Beating Crohn's: A Summary

A Father-Son Journey Battling Crohn's Disease: Andy McCann shares his son Evan's journey with Crohn's disease, offering hope to others. When conventional medicine only offered immunosuppressant drugs and potential colon removal, they chose a different path focused on diet and lifestyle changes.
The Lion Diet Approach: Evan committed to the Lion Diet (ruminant meat, salt, and water only) for over a year. After four months, he began noticing improvements. This highly restrictive diet eliminated all plant foods, processed foods, and non-ruminant meats to reduce gut inflammation.
From Critical Condition to Recovery: At his worst, Evan had dropped from 170 pounds to 117 pounds, with undigested food passing through his system. Now he's back at college weighing 140+ pounds with dramatically reduced symptoms and significantly improved quality of life.
Beyond Diet: A Holistic Approach: In addition to the Lion Diet, they hired a gut health consultant (The Gut Solution), did parasite cleanses, colon cleanses, and made significant changes to Evan's living environment to eliminate potential triggers.
The Challenge of Social Isolation: One of the hardest aspects of Evan's healing journey was the social isolation. College life revolves around food and social eating, making his strict diet particularly challenging in a university environment.
Gradual Reintroduction Process: After strict adherence, Evan has slowly experimented with adding foods back, often experiencing setbacks when adding too much too quickly. He developed alternatives like egg-and-cheese based "pancakes" with honey to provide different textures and tastes.
The Role of Discipline: Andy emphasizes that extraordinary discipline was required for this approach to work. Both he and Evan have particularly disciplined personalities that made this possible, acknowledging this approach may not work for everyone.
Encouraging Others with Autoimmune Conditions: Andy shares this story as "A New Hope" for others with Crohn's or similar conditions. While not offering medical advice, he encourages others to research, experiment carefully, and consider alternatives before accepting invasive treatments.

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Think – Pillar of Health & Longevity

Description:
In this episode of the Five Pillars of Health & Longevity series, Andy dives into the “Think” pillar — the mental side of building a longer, stronger, and more fulfilling life. 💡 We’ll explore why mindset is just as critical as nutrition, exercise, and sleep when it comes to health and longevity. Andy shares wisdom from the Bible, classic books like Man’s Search for Meaning and The Happiness Advantage, and practical CrossFit-style coaching on how to see the world as friendly, not hostile.

You’ll learn:

Why mindset shifts can extend your functional lifespan 🕰️
How perspective impacts health, energy, and recovery
Simple daily habits to train your brain for positivity and resilience
Quotes and timeless truths that anchor discipline and gratitude
How CrossFit Garage uses this pillar to help members stay harder to kill and look good naked 💪

If you’ve ever wondered how thinking right impacts healthspan, this episode will give you actionable tools, encouragement, and perspective for your journey.

Keywords for SEO: mindset, CrossFit Garage, health and longevity podcast, fitness over 40, positive thinking, functional lifespan, Bible quotes on mindset, personal growth, resilience habits, longevity tips, Woodstock GA CrossFit

Summary:

Creating a Positive Mindset for Longevity: How you think significantly impacts your health and lifespan. Research shows that people with a positive outlook tend to live longer than those with negative perspectives. Having hope and optimism creates resilience, while stress and anxiety in a "hostile world" mindset can shorten life expectancy.
The Five Pillars of Health and Longevity: Andy McCann's approach includes how you eat, sleep, move, think, and connect. While the first three pillars are frequently discussed, the "think" pillar is often overlooked despite being fundamental to overall health and requiring constant practice.
Reframing Perspective: Simple language shifts can transform your mindset. Change "I have to" to "I get to" to practice gratitude. Replace "I can't" with "I don't" to shift from external limitation to internal choice. View the world as friendly rather than hostile, and approach situations with curiosity instead of judgment.
Building Mental Resilience: Like physical training, mental strength requires consistent practice. Regular journaling, gratitude exercises, spending time alone with your thoughts, and reframing failure as feedback rather than finality helps develop mental resilience. Small mental habits compound over time just like physical habits.
Creating Intentional Goals: People with written goals are significantly more likely to achieve them than those without clear objectives. Stating goals positively and reviewing them regularly increases success rates by up to 90%. Your body follows your brain, so training your thoughts intentionally is as important as training your muscles.
Building Grit Through Challenges: According to Carol Dweck's "Mindset," those who experience hardship earlier in life develop the ability to persevere later. Activities like competitive sports provide controlled adversity for developing grit. A growth mindset (being curious) versus a fixed mindset (being judgmental) is essential for resilience.
The Value of Professional Support: For significant mental struggles, professional guidance can be valuable. Andy recommends working with mental health professionals who can provide proper strategies for improving thought patterns and developing healthier perspectives.

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Top Weight Loss Methods

Calorie Restriction (CICO – Calories In vs. Calories Out)
✅ Pro: Simple and proven – if you burn more than you eat, weight drops.
❌ Con: Can feel restrictive, leading to rebound binges or loss of muscle if protein isn’t prioritized.
Low-Carb / Ketogenic Diet
✅ Pro: Fast initial weight loss (water + fat), reduces hunger hormones, stable energy.
❌ Con: Socially hard to maintain, carb cravings can be brutal, some people get “keto flu.”
Carnivore Diet (all meat, no plants)
✅ Pro: Super simple, no food decisions, high satiety from protein/fat.
❌ Con: Extremely restrictive, potential nutrient concerns if not managed, hard to eat out.
Intermittent Fasting (16:8, OMAD, etc.)
✅ Pro: No calorie counting, easy to follow, may improve insulin sensitivity.
❌ Con: Can backfire if overeating in the eating window; tough for athletes or social schedules.
Plant-Based / Vegan
✅ Pro: Can be nutrient-dense, high in fiber, and heart-healthy.
❌ Con: Protein deficiency risk if not planned carefully; may overdo processed “vegan junk food.”
Meal Replacements (Shakes/Bars)
✅ Pro: Convenient, controlled calories, easy for busy schedules.
❌ Con: Not sustainable long-term, lacks real-food satisfaction, can get expensive.
Tracking Macros (Protein/Carb/Fat Ratios)
✅ Pro: Flexible – you can eat what you like within targets, promotes balance.
❌ Con: Time-consuming to track, can lead to obsessive behaviors.
High-Intensity Interval Training (HIIT)
✅ Pro: Burns a lot of calories in short time, boosts metabolism, great for busy people.
❌ Con: Can cause injury or burnout if overdone, not ideal for beginners.
Walking & NEAT (Non-Exercise Activity Thermogenesis)
✅ Pro: Easy, safe, underrated fat-burner, sustainable daily habit.
❌ Con: Slow results on its own without diet changes, takes consistency.
Weightlifting / Resistance Training
✅ Pro: Builds muscle, raises metabolism, preserves functional strength as you age.
❌ Con: Scale may not move quickly (fat down, muscle up), intimidating for newbies.

🎩 Fun Historical Weight Loss Fact

In the 19th century, one fad involved swallowing tapeworm eggs for weight loss. Yep—people actually infected themselves with parasites to “stay slim.” Not surprisingly, it was banned pretty quick once folks realized maybe constant abdominal pain and malnutrition wasn’t the vibe.

Summary:

Personalized Approach to Weight Loss: Different weight loss methods work differently for each person. It's not that one method is ineffective overall, but rather it might not be effective for you specifically. Your body is unique in how it responds to different approaches.
Professional Guidance Makes a Difference: Hiring a nutrition coach or fitness professional can significantly improve your weight loss journey. They've seen numerous cases and can provide expertise that helps you avoid common pitfalls. Having someone who has dealt with similar issues hundreds of times gives you access to experience you don't have.
Calorie Restriction (CICO): While tracking calories in vs. calories out is simple and can work, it has limitations. Your body may enter "starvation mode" when calories drop too low, shutting down functions to conserve energy. Apps

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Summary:

• Five Pillars of Health and Fitness: The podcast focuses on the "move" pillar, which is part of a comprehensive approach to health that includes eat, sleep, move, think, and connect.
• Movement Prescription: Recommends five days of exercise per week, including three days of squatting, lifting something heavy, and three days of cardiovascular activity to improve overall fitness and prevent age-related decline.
• Movement Assessment Test: Shared a self-assessment with nine questions to evaluate personal movement and fitness, suggesting that answering yes to more than six questions indicates a need for lifestyle changes.
• Starting Your Fitness Journey: Provides practical tips for beginners, including the "mailbox challenge" (gradually increasing walking distance), preparing workout clothes the night before, and finding a supportive fitness environment.
• Importance of Professional Guidance: Emphasizes the value of hiring a coach or joining a gym, particularly a CrossFit gym, as the most efficient way to improve fitness and maintain motivation.
• CrossFit as a Fitness Hack: Strongly advocates for CrossFit as the most effective and time-efficient approach to fitness, highlighting personal experience of maintaining high fitness levels at 52 without additional medications or supplements.
• Holistic Approach to Movement: Stresses that movement doesn't have to be complicated, and the best exercise is the one you'll consistently do, with a focus on range of motion, proper technique, and gradual progression.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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🏋️‍♂️ Original 10 Health & Fitness Themed Points

I’ve traded six-packs for strength, stamina, and sanity. And I like it.
My body’s not as fast, but it’s smarter — and it still lifts, climbs, runs, and moves well.
I’ve lived long enough to learn the hard way… and now I help others skip that part.
I still lift heavy, stretch daily, and can out-hike guys half my age.
I’ve stopped chasing fitness fads — I move with intention and train for real life.
I don’t need motivation — I’ve got discipline.
I focus more on being mobile at 90 than ripped at 40.
Fitness now means playing with grandkids, not competing with gym bros.
I train because I want to be useful — not decorative.
A bugout plan without a fit body is just a fantasy novel.

🧠💪 10 New Health/Fitness/Motion-Themed Points

I’m no longer working out to look good naked — but hey, that’s still a nice side effect.
I finally value warm-ups, cool-downs, and recovery — because I like walking the next day.
I don’t train to compete. I train to not break when life gets intense.
“Old man strength” is real. And I’m just getting started.
I’ve outgrown ego lifts. Now I chase clean reps and good joints.
Flexibility and grip strength are my new party tricks.
I’ve got friends my age falling apart — I’m still flipping tires and climbing ropes.
I take fewer pills than most guys half my age because I eat right, move daily, and sleep like it matters.
Aging isn’t decline — it’s a test of the systems you’ve built. I’m passing so far.
Fitness is freedom. I don’t want help getting off the toilet when I’m 80.

Summary:

Aging Doesn't Have to Mean Decline: At almost 52, Andy challenges the common narrative that getting older automatically means deteriorating health, sharing his personal experience of staying fit, active, and engaged.
Fitness as a Lifestyle, Not a Fad: He emphasizes consistent movement, recommending working out five days a week, focusing on squatting, lifting heavy, and getting out of breath three days a week to maintain overall health and fitness.
Nutrition Matters More Than Supplements: Andy strongly advocates for eating real food instead of relying on pills and supplements, suggesting tracking food intake for two weeks to understand nutritional habits and make meaningful changes.
Discipline Over Motivation: He highlights that consistently showing up and doing the work is more important than sporadic, intense efforts. His own fitness journey demonstrates that even three days a week can yield significant health benefits.
Mental and Physical Adaptation: The body is an "ultimate adaptation machine" that responds to the environment and challenges you provide. By consistently moving and challenging yourself, you can maintain strength, mobility, and functionality as you age.
Fitness as Freedom and Utility: For Andy, fitness isn't about looking good, but about being useful, capable, and independent. He values being able to help family and friends with physical tasks and maintaining the ability to do adventurous activities.
Long-Term Health Perspective: Instead of focusing on short-term aesthetic goals, Andy prioritizes being healthy and mobile into his 90s, viewing fitness as a hedge against potential health issues and a way to maintain quality of life.

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Summary:

• Minimum Effective Strength Training: For functional strength and longevity, focus on powerlifting movements like back squat, deadlift, and strict press. These exercises provide the most comprehensive strength benefits and can help maintain muscle mass as you age.
• Health Rebuilding for Men 40-60: Take a slow and steady approach when returning to fitness after years of neglect. Use the first month as a "honeymoon" period, go easy, listen to your body, and prioritize consistency over intensity to avoid injury. Consider using fitness trackers for additional guidance and join a supportive fitness community with passionate coaches.
• Cholesterol and Fitness Alternatives: Instead of relying on statins, consider a carnivore diet and kettlebell training. Use heavy kettlebells for strength and lighter ones for cardio. Understanding cholesterol is complex - not all LDL is bad, and cholesterol plays crucial roles in body repair and fat transportation.
• Preparedness and Fitness Mindset: Approach fitness and preparedness with a "I get to" instead of "I have to" mentality. For homesteaders and ranchers, incorporate fitness into daily chores by adding time or intensity challenges. The goal is to be capable and resilient, not just physically strong.
• Physical Decline Warning Signs: Men often ignore signs of physical deterioration, such as difficulty tying shoes, reduced flexibility, unexplained changes in heart rate, and decreased strength. Regular self-assessment and adaptability are key to maintaining health and preventing age-related decline.
• Self-Defense and Fitness: In potential confrontational scenarios, fitness can be a deterrent. Being physically capable, demonstrating strength or coordination, and having the confidence to defend oneself can help avoid conflicts. The goal is to appear less like an easy target.
• Holistic Health Approach: The podcast emphasizes a comprehensive view of health that includes physical fitness, nutrition, mental resilience, and community support. The key is building a "firm foundation" that allows you to be strong and capable both now and in the future.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

🎧 Welcome to CrossFit Garage: What New Members Need to Know | Woodstock, GA

Are you new to CrossFit or thinking about joining a gym in Woodstock, GA? This episode is your beginner’s guide to CrossFit Garage—where we help everyday people become fit, strong, and confident for life.

Coach Andy McCann breaks down:
✅ What CrossFit really is
✅ What to expect in your first month
✅ How we scale workouts for ALL fitness levels (yes, even if you're 50 and haven't worked out in years!)
✅ Common fears and concerns—and why they don’t apply here
✅ Why our mission is helping you live longer, feel better, and look good naked
✅ How our tribe supports each other beyond the gym
✅ Tips for success and how to start strong

We’re a gym for real people who want to take control of their health—without judgment, mirrors, or confusing machines. Whether you’re here to lose weight, regain energy, or simply feel better in your own skin, this episode gives you the inside scoop on how we do things differently at CrossFit Garage.

🎯 Perfect for:

New members
Curious locals
Anyone aged 40+ looking for sustainable fitness
People who hate traditional gyms
Men and women wanting to improve health, strength, and longevity

🔗 Visit us at https://www.crossfitgarage.com
📍Located in Woodstock, GA
💪 Let’s take back your functional fitness—one rep at a time.

TAGS (YouTube SEO Keywords):
crossfit woodstock ga, beginner crossfit, crossfit for over 40, gym for beginners woodstock, fitness longevity, crossfit podcast, gym orientation podcast, functional fitness, health after 40, crossfit new member guide, andy mccann, crossfit garage

Summary:

• CrossFit Philosophy and Approach: CrossFit is a fitness methodology focusing on constantly varied functional movements executed at high intensity. The primary goal is to increase work capacity across broad time and movement domains, helping people become more fit, functional, and prepared for life's physical challenges.
• Core Gym Principles: CrossFit Garage operates on three key principles: being happy, humble, and helpful. The gym prioritizes community, coaching, and accountability, with a focus on helping members become healthier and more capable, both now and in their 90s.
• Workout Structure and Scaling: Classes typically include a warm-up, potential skill or strength work, and a workout of the day (WOD). Workouts are scalable for all fitness levels, with coaches emphasizing proper mechanics, consistency, and gradual intensity progression. The key is to modify workouts to match individual capabilities while maintaining the intended stimulus.
• New Member Onboarding and Expectations: New members are encouraged to start slowly, focus on learning proper movements, and prioritize showing up consistently. The gym follows two primary rules: 1) Show up, and 2) Don't do anything stupid that will prevent you from showing up tomorrow. Coaches provide personalized guidance and support throughout the initial adaptation period.
• Community and Support Model: Unlike traditional gyms, CrossFit Garage emphasizes a supportive, non-judgmental community. There are no mirrors, and the focus is on collective progress. Members engage in group training, outings, and local adventures, creating strong interpersonal connections and mutual motivation.
• Accessibility and Flexibility: The gym offers multiple class times, 24/7 access for members, and no long-term contracts. They welcome people of all ages, shapes, and backgrounds, with a belief that fitness should be adaptable and enjoyable. Personal training and nutrition coaching are also

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Before you commit to a major, career path, or life plan… ask these 5 questions.

In this episode, we walk through 5 powerful questions every high school or college student should ask a trusted adult or mentor. These questions will help you reverse-engineer a smart, purpose-driven life based on real-world wisdom — not guesswork.

We cover:

The biggest regrets (and wins) from successful adults
How to align your education with the lifestyle you actually want
Lessons from Dave Ramsey, Robert Kiyosaki, and biblical wisdom on work and money
Why grades, work ethic, and wise decisions in your teens and 20s build long-term freedom

Whether you're choosing a major, considering trade school, or just trying to figure out what to do with your life — this episode will give you the questions (and mindset) to design a future that actually works.

Summary:

• Importance of High School GPA and Academic Choices: Your high school grades are critical as they demonstrate your ability to learn, follow rules, and provide opportunities for college entry. Choose challenging courses and aim for the hardest academic path you can handle, as it's easier to pivot from a difficult major to an easier one than vice versa.
• Strategic Career and Education Planning: When selecting a career or major, focus on degrees that offer good earning potential and flexibility. Top-paying degrees include petroleum engineering, computer science, electrical engineering, nursing, and finance. Consider the long-term prospects and potential lifestyle implications of your educational choices.
• Work Ethic and Experience Matter Most: Beyond grades, employers value work experience and demonstrated skills. Seek internships and part-time jobs related to your field, be proactive, and show reliability. The skills you learn are often more important than the specific job, as they can elevate your future opportunities.
• Financial Wisdom from Mentors: Draw insights from financial experts like Dave Ramsey (avoid debt) and Robert Kiyosaki (buy assets). Choose value over prestige, be mindful of spending, and understand that money can provide opportunities and a degree of happiness when managed wisely.
• Designing Your Future Intentionally: Start with the end goal in mind. Design your dream life backwards by asking older adults key questions about their life choices, such as: "What decisions most shaped your life?" and "What would you do differently if you could?" Use tools like AI and mentorship to help map out your path.
• Skill Development and Flexibility: Prioritize learning transferable skills over strictly chasing high salaries. Consider career paths that offer flexibility and allow you to work from different locations. Be open to pivoting and continuously learning, especially with emerging technologies like AI.
• Networking and Personal Growth: Join groups and activities that interest you, network with professionals, and don't be afraid to ask for guidance. Your character, work ethic, and willingness to learn are more important than any single degree or job title.

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epidemic of loneliness

and
volunteering at dnd in a castle
https://www.dndinacastle.com/

561 Township Road 3352
Loudonville, Ohio 44842

https://landollsmohicancastle.com/

Fitness Food Finances
Loneliness and DnD in a Castle
Summary:• D&D in a Castle: A Unique Volunteering Experience: Andy McCann volunteered at a Dungeons & Dragons event held in a castle in Loudonville, Ohio, working with a young staff and gaining insights into team dynamics, creativity, and connection.
• The Epidemic of Loneliness: Research suggests a lack of meaningful social connections can be as harmful as smoking 15 cigarettes a day, with technology potentially reducing social interactions by up to 70% compared to two decades ago.
• Building Connections Through Shared Interests: Andy emphasizes the importance of finding and joining groups with overlapping interests, such as mountain biking, D&D, or gym activities, as a way to combat loneliness and form meaningful relationships.
• Men's Social Challenges: The podcast highlights the difficulty men face in forming and maintaining friendships, with a stark statistic that only half of men make it past 72 years old, underscoring the need for intentional social connection.
• Five Principles of Holistic Well-being: Andy outlines five key areas for a healthy life: how you eat, sleep, move, think, and connect, with special emphasis on the often-overlooked aspects of mental and social health.
• Emotional Intelligence and Workplace Dynamics: The podcast explores generational differences in recognizing and addressing emotional needs, with younger staff showing more awareness and sensitivity to emotional contexts.
• Personal Growth and Self-Reflection: Andy discusses the importance of continuous personal development, acknowledging that the person we think we are may not align with reality, and the need to remain open to change and improvement.

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https://www.bloodsugarchef.com/

https://www.drinkeatlearn.com/

https://www.instagram.com/drinkeatlearn/

https://www.crossfitgarage.com/free

Ken Daniels – Certified Sommelier, Chef Instructor, Beverage & Hospitality Consultant

Ken Daniels is a Certified Sommelier, Executive Chef Instructor, and award-winning mixologist with over 20 years of leadership in the food and beverage industry. He is the Owner of Advanced Hospitality Consulting Group, where he helps restaurants,
caterers, and hospitality brands design smarter systems, build stronger teams, and create unforgettable guest experiences.

Ken’s career spans from small “Mom & Pop diners” to corporate fine dining, large-scale event & festival catering, food & beverage consulting, and event crisis/operational recovery.

He holds a Certificate of Culinary Arts from NCSD and an Executive Certificate in Brew Science from the World Brewing Academy. He is also a Cigar & Cannabis Sommelier, and an apprentice cheese Affineur. His past roles also include Whisky Associate
Ambassador for Glenfiddich and a former National Champion Mixologist in cocktail design for Absolut Elyx. In 2021, Ken also built one of the largest national single-barrel spirits procurement programs of whiskey, Bourbon, rum, tequila, and gin.

As a writer, Ken’s work has appeared in The SOMM Journal, The Tasting Panel, and Campestre Wine Magazine, blending technical expertise with a storyteller’s edge. He has spoken at events for Google, Hyundai Korea, the California Craft Brewers
Association, and the Special Events Convention, always focused on bringing practical knowledge to real-world hospitality challenges.

In addition to consulting, Ken is the founder of BloodSugarChef.com — a site dedicated to unapologetically bold, low-carb cooking for real life — and DrinkEatLearn.com, an educational platform exploring food and beverage history, technique, and storytelling.

https://www.thesurvivalpodcast.com/about-tspc/meet-the-expert-council

🔥 In this episode of Drop Dead Years, Andy McCann interviews Ken Daniels — Certified Sommelier, Executive Chef Instructor, and founder of BloodSugarChef.com — to explore the intersection of flavor, fitness, and food freedom.

Ken shares his 20+ year journey through the hospitality industry, from Michelin-style restaurants and large-scale event catering to launching AI-enhanced spirits consulting and building one of the largest national single-barrel spirits procurement programs. But behind the culinary success lies a powerful personal health transformation, sparked by burnout and fueled by bold, low-carb cooking.

This episode dives into:

🧠 How Ken reinvented his health using low-carb, high-flavor meals
🥩 The philosophy behind Blood Sugar Chef and unapologetic real-life eating
🍷 His experience as a cigar & cannabis sommelier, mixologist, and beverage historian
🍽️ Tips for sustainable eating in a high-stress industry
🧂 How to balance flavor, nutrition, and personal boundaries in the kitchen
🤖 Using storytelling, systems, and even AI to uplevel food & beverage brands

Whether you’re a foodie, CrossFitter, carnivore curious, or just love a good story about personal reinvention, this one’s packed with wisdom, flavor, and real-life takeaways.

👉 Subscribe now, share with your health-minded friends, and check out more at www.bloodsugarchef.com and DrinkEatLearn.com.

🎙️ Hosted by Andy McCann

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Welcome to Episode 3 of the Five Pillars of Health and Longevity series! In this episode, Andy McCann—CrossFit coach, carnivore dad, and self-reliance advocate—dives into the critical but often neglected topic of sleep and recovery.

Think you're just "resting" when you sleep? Think again. Sleep is your body’s rebuild mode, and without it, no amount of working out, eating clean, or biohacking will save you. Andy unpacks the science and real-life habits behind better sleep, deeper recovery, and how this pillar can literally extend your life.

🛏️ What we cover:
• Why sleep is your #1 recovery tool
• How to build a nighttime routine that actually works
• Tracking vs. optimizing: the WHOOP/Oura Ring discussion
• CrossFit recovery protocols: from cold plunges to zone 2
• Tips for men over 40 to improve hormonal recovery
• The danger of “grind culture” and burning out your mitochondria
• Why rest days are not lazy—they’re strategic longevity

Whether you're a high-performer, homesteader, or weekend warrior, this episode gives you practical ways to sleep smarter, recover faster, and stop spinning your wheels.

💪 Bonus: Hear Andy’s personal recovery rhythm, including why he walks every morning, avoids screen time at night, and how his carnivore lifestyle affects deep sleep.

👉 Subscribe to follow the entire Five Pillars series. New episodes on Eat, Move, Think, and Connect coming soon.

Tags (for YouTube):
#SleepOptimization #RecoveryTips #Longevity #MensHealth #CrossFitRecovery #Biohacking #SleepBetter #DeepSleep #RecoveryForAthletes #HealthyHabits #Over40Fitness #SelfReliance #CarnivoreCoach

Sleep as the Foundation of Recovery: Sleep is critical for overall health, with studies showing that sleep deprivation can lead to pre-diabetic symptoms and increased heart attack risks. Getting consistent, quality sleep (around 8 hours) is essential for proper recovery and bodily function.
• Personal Sleep Routine: The host follows a strict sleep schedule, typically going to bed by 9:30 PM and waking naturally between 5:30-6:00 AM. He recommends a reset method of staying up until midnight, waking at 5 AM, and gradually adjusting to a consistent sleep pattern.
• Recovery Techniques: Proper recovery involves more than just sleep. The host recommends foam rolling, stretching, and active recovery techniques. His personal routine includes rolling glutes, lower back, quads, IT band, and calves to prevent and address muscle soreness and potential injuries.
• Understanding Body Signals: Recognizing your body's recovery needs is crucial. Signs of poor recovery include falling asleep at red lights, feeling wiped out after exercise, and persistent muscle soreness. The key is to be proactive about recovery, not reactive.
• Individualized Recovery Approach: Recovery is highly personal and should be tailored to individual needs. This might include hydration, gentle movement, stretching, or using tools like a Theragun. The most important aspect is doing something to support your body's healing process after physical activity.
• Supplemental Recovery Strategies: While supplements and techniques like creatine can be helpful, they are most effective when paired with proper sleep, nutrition, and consistent exercise. The host emphasizes that sleep is the primary foundation for any recovery or fitness strategy.
• Continuous Adaptation and Learning: The body is an adaptation machine, so it's important to continually challenge yourself and try new approaches to prevent plateauing. This applies to both workout routines and recovery techniques, keeping the body responsive and improving.

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In Episode 2 of the Five Pillars of Health and Longevity series, Andy McCann dives into the most debated and overcomplicated pillar of all: how we eat. As a CrossFit gym owner, health coach, and longtime carnivore, Andy shares how simplifying food choices transformed his health, energy, and focus—and how it can work for you too.

Forget diet fads, calorie counting, and endless confusion. Andy breaks down what real food is, why most Americans are metabolically broken, and how you can reclaim your health by eating the way your body was designed to. Whether you're carnivore-curious, keto-confused, or just tired of feeling like crap—this episode gives you real talk, real tools, and a path forward.

🔥 Learn why meat is the ultimate superfood, how to spot “health-washed” junk, and why a strong body starts in the kitchen.

In this episode:

Why the Standard American Diet is a death sentence
What Andy eats daily on his carnivore routine (spoiler: it's not chicken breast)
The difference between eating for survival vs eating for performance
Common mistakes when going carnivore or keto
Tips for families, busy dads, and people who “don’t have time to cook”
How to start with one small change this week (and why that’s enough)

📌 Start reclaiming your energy, clarity, and body in 2025—one forkful at a time.

🔗 Mentioned in the episode:

crossfitgarage.com
Garage Fitness Online
Carnivore Kickstarter Program (launching 2025)
60 Easy Steps to Better Health – Free guide at [CrossFit Garage]

📲 Follow Andy on Instagram: @andymccann2021

Summary:

Personal Health Philosophy and Motivation: Andy McCann introduces his approach to health, emphasizing the importance of having a "sticky why" - for him, it's being healthy enough to coach his future grandchildren in soccer and maintain strong family connections.
Redefining Health Beyond Disease Absence: Challenges the CDC's definition of health, proposing that health is about work capacity across different physical domains and maintaining fitness as a hedge against sickness. Notes a concerning statistic that 50% of people born in the same year will be dead by age 76.
Dietary Transformation and Principles: Recommends fundamental dietary changes like stopping sugar consumption, eliminating fast food, drinking more water, and eating real food (primarily found on grocery store edges). Shares his personal journey of eliminating sugar, grains, and alcohol, and experimenting with carnivore and lion diets.
Habit Formation and Behavior Change: Discusses habit loops and strategies for changing behaviors, emphasizing the importance of positive self-talk and identifying keystone habits. Suggests techniques like eating almonds before meals to reduce hunger and reframing statements from negative ("I can't eat dessert") to positive ("I am a person who chooses healthy food").
Nutritional Tracking and Personal Experimentation: Advocates for tracking food intake for two weeks to understand personal eating habits. Shares his own dietary experiments, including a carnivore diet, and demonstrates how advanced medical testing (like lipid studies) can provide more nuanced health insights beyond standard measurements.
Practical Health Recommendations: Provides actionable advice like drinking water before meals, avoiding seed oils, considering intermittent dietary approaches, and being intentional about food choices. Emphasizes that while health principles are simple,

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🎙️ Episode 1: Foundations of the Five Pillars – Build a Healthier, Longer Life

In this powerful kickoff to the Five Pillars of Health and Longevity series, Andy McCann—CrossFit coach, carnivore nutrition advocate, and father of four—lays the groundwork for redefining what true health really means. Forget just surviving. It's time to thrive.

You'll learn why our current healthcare system misses the mark, how Andy transitioned from a career in tech sales to running a thriving CrossFit gym, and how the idea of functional lifespan can completely reframe your motivation to get healthy. Andy shares his backstory, his personal health transformation, and introduces the Five Pillars: Eat, Sleep, Move, Think, and Connect.

🔥 Whether you're just starting your health journey or you're already on the path and looking to level up, this episode will help you align your goals with long-term vitality, resilience, and purpose.

What you’ll take away:

Why most people don’t live past 76—and how to beat the odds
What CrossFit's definition of fitness teaches us about real health
The “Go Bag” mindset and why it matters for preparedness and longevity
How to discover your personal WHY—and use it to stay consistent

📌 Start strong in 2025. Small, consistent steps now can radically improve your future.

Summary:

Personal Health Journey and Motivation: Andy McCann shares his evolution from a telecom sales professional to a CrossFit gym owner, highlighting how he noticed his declining physical capabilities in his early 30s and began focusing on improving his health and fitness.
Alarming Male Health Statistics: The podcast reveals concerning trends about male life expectancy, with the average age of death dropping from 76 to 72, and 50% of men expected to die before 72, primarily from heart attacks and strokes.
Redefining Health Beyond Absence of Illness: Andy challenges the CDC's definition of health as merely the absence of sickness, proposing instead that health is about work capacity across different ages and modalities, emphasizing that physical decline is often a result of inactivity rather than aging itself.
The Five Pillars of Health and Fitness: The episode introduces a comprehensive approach to health focusing on five key areas: how you eat, sleep, move, think, and connect. Andy suggests adding a sixth pillar - wealth - to ensure a sustainable and fulfilling life.
60 Easy: A Practical Approach to Lifestyle Improvement: Andy introduces a framework called "60 Easy" - 60 simple, achievable monthly challenges across the five pillars designed to help people gradually build healthier habits without feeling overwhelmed.
Community and Connection as Crucial Elements: The podcast emphasizes the importance of building meaningful connections, suggesting that having a supportive community and people you can rely on is essential for personal growth and resilience.
Proactive Personal Development Strategy: Andy encourages listeners to take incremental steps towards better health, focusing on creating a functional lifespan where individuals remain capable, independent, and engaged well into older age.

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Why does CrossFit work so well—and why do some people burn out or get hurt doing it?

In this episode, Coach Andy McCann breaks down the real reasons CrossFit delivers incredible results... when done right. We’ll unpack what intensity really means, how to recover properly, and the key difference between consistency and just “going hard.” Plus, we talk about smart scaling, the dangers of overuse (like doing Murph unprepared), and how to avoid injuries that knock you off track.

Whether you’re new to CrossFit, a garage gym athlete, or just trying to stay fit for life without breaking your body, this episode gives you the tools to train smarter—not just harder.

✅ What we cover in this episode:

Why CrossFit works when done correctly
What intensity really means (and when it backfires)
How to recover like an athlete
Why consistency > intensity over the long haul
The truth about overuse injuries and high-rep workouts like Murph
When to push through vs. when to back off
Rolling, stretching, warming up, and cooling down

📌 This is a must-listen for anyone serious about health, fitness, and longevity.

💥 Remember: The goal isn’t to win today’s workout—it’s to keep training for the next 10, 20, 30 years.

CrossFit recovery, fitness over 40, how to scale workouts, prevent injury CrossFit, train for longevity, workout recovery tips, CrossFit Murph safety, consistency vs intensity, CrossFit garage gym, functional fitness, Andy McCann podcast, food fitness finances

Summary:

• CrossFit Methodology: Consistent, Varied, and Purposeful: CrossFit focuses on constantly varied functional movements executed at high intensity, emphasizing that intensity is not about extreme exertion every time, but about purposeful, adaptive training that improves overall fitness.
• Consistency Trumps Intensity: The key to long-term fitness success is showing up consistently, even at 70% effort, rather than going 110% once and then missing multiple days. Building momentum and habit is more important than sporadic, extreme workouts.
• Smart Intensity and Recovery: Proper intensity involves listening to your body, scaling workouts appropriately, and understanding that recovery is crucial. This includes getting adequate sleep (around 8 hours), proper nutrition, hydration, and active recovery like walking and stretching.
• Avoiding Injury and Overtraining: Prevent injuries by not being a hero, avoiding high-rep workouts with low weights, not pushing through pain, and being aware of warning signs like persistent joint aches, sharp pains, or chronic fatigue. Modification is not weakness, but wisdom.
• The Role of Community and Coaching: CrossFit's effectiveness comes from its community support, accountability, and professional coaching. Coaches help guide proper movement, track progress, and ensure individuals train at an appropriate intensity for their fitness level.
• Preventative Maintenance: Essential practices include thorough warm-ups, cool-downs, foam rolling, stretching (holding positions for at least two minutes), and addressing any specific mobility or joint issues with targeted accessory work.
• Long-Term Fitness Philosophy: The ultimate goal is to train for life, focusing on sustainable health and fitness that allows you to be strong and capable not just now, but into your 90s. This means prioritizing long-term progress over short-term intense achievements.

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https://inkedbarbell.fitness/

🔥 Top Health & Fitness Trends You Need to Know in 2025 🔥
In this episode, we break down the most talked-about health topics dominating the wellness world in 2025. From wearable technology and HIIT workouts to health coaching, digital fitness tools, and the rise of emotional and social wellness, we explore what’s working—and what’s just hype.

Whether you're a fitness enthusiast, a health coach, or just someone trying to live stronger and longer, this episode gives you real talk and practical tips on today’s top trends.

🧠 What You’ll Learn:
• How wearable tech can help—or hurt—your health journey
• Why HIIT remains one of the most effective workout methods
• The growing role of health and wellness coaching in sustainable change
• What functional fitness really means (and why it’s for everyone)
• The truth behind yoga’s mind-body benefits
• How emotional, intellectual, and social wellness impact your physical health
• The ongoing conversation around body image and nutrition

🎯 Perfect for:
• CrossFitters & coaches
• Health & fitness professionals
• People tracking longevity & performance
• Anyone looking to take control of their health with clarity

💬 Drop a comment: Which trend are YOU leaning into this year?

👉 Don’t forget to subscribe, like, and share this episode with someone who wants to stay fit for life.

healthandfitness #wearabletech #HIIT #wellnesscoaching #functionalfitness #crossfit #nutrition #mentalhealth #2025fitness #longevity #fitover50

Summary:

• Wearable Technology: A Critical Look: While wearable tech like fitness trackers and continuous glucose monitors can provide interesting data, most people fail to actually use or act on the information. The key is not just collecting data, but analyzing and implementing insights to improve health.
• High-Intensity Interval Training (HIIT): HIIT, popularized by methods like CrossFit, offers an efficient workout approach. The Tabata method (20 seconds of work, 10 seconds of rest) provides maximum benefit. The most important factor is choosing a workout you'll consistently do.
• Coaching vs. Training: Understanding the Difference: A trainer focuses on ensuring proper movement and getting you sweaty, while a coach aims to push you towards specific performance goals. A good coach asks about your objectives and helps you achieve long-term health and fitness goals.
• Holistic Wellness Beyond Physical Fitness: Wellness encompasses mental, emotional, and social aspects, not just physical health. Practices like gratitude, box breathing, and connecting with others are crucial for overall well-being. Recovery and understanding your body's needs are as important as the workout itself.
• Nutrition and Body Image: Most body transformation happens in the kitchen. Tracking food intake can provide eye-opening insights. Body image is largely a mental challenge, requiring a mindset shift and acceptance of your current state while working towards improvement.
• Personalized Fitness Approach: There's no one-size-fits-all solution. The best fitness program is the one you'll consistently do. Consider your personality, preferences, and goals when choosing a fitness routine. Different body types may respond differently to various approaches.
• Community and Connection: The often-overlooked pillar of wellness is connection. Finding a supportive community that shares your health goals can significantly improve motivation and long-term success. The goal is to be healthy and fit not just now, but also in your later years.

On this podcast you will receive

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Feeling tired, sore, or just off — but still want to keep your workout streak alive? In this episode, Coach Andy McCann breaks down the real meaning of scaling and modifying workouts — and why it’s the most underrated superpower in your fitness journey.

Whether you’re dealing with injury, lack of sleep, a crazy work week, or just feeling “off,” this episode will teach you:

The difference between scaling and quitting
How to modify workouts like a pro (without losing progress)
Why consistency > intensity over time
The mindset shift to make fitness a lifetime habit

Remember: You don’t have to go hard every day. You just have to go.

🎯 Great for CrossFitters, garage gym warriors, busy parents, and anyone building lifelong health and fitness.

🔔 Subscribe for more weekly tips on Food, Fitness, and Finances.

Tags: CrossFit scaling, modify workouts, consistency in fitness, fitness mindset, sustainable training, garage gym life, CrossFit over 40, health over 50, scale smart train hard, recovery workouts, habit-based fitness, Andy McCann

• The Core Philosophy: Consistency Over Intensity: The key message is that showing up consistently is more important than going all-out occasionally. The mantra is "intensity drives adaptation, but consistency drives results," emphasizing the importance of maintaining a steady fitness routine.
• Scaling vs. Modifying: Understanding the Difference: Scaling involves changing weight or reps, while modifying means altering the movement entirely. The goal is to adjust the workout to match your current fitness level while still achieving the intended stimulus of the exercise.
• Strategies for Workout Adaptation: There are multiple ways to scale or modify a workout, including:
- Adjusting weight
- Reducing reps and rounds
- Changing movement difficulty
- Modifying range of motion
- Adapting pace and intensity
• The Importance of Ego-Free Fitness: The podcast emphasizes that scaling or modifying workouts is not a sign of weakness. Nobody judges you for adapting a workout to your abilities, and the most important thing is to show up and move.
• Practical Scaling Examples: Some easy modifications include swapping pull-ups for ring rows, replacing box jumps with box steps, changing barbell weights, or substituting running with biking or rowing.
• Recovery and Injury Considerations: If you're feeling tired, recovering from an injury, or just having an off day, it's better to show up and do something rather than skip the workout entirely. The key is to maintain consistency while being smart about your body's limitations.
• Long-Term Fitness Approach: The podcast recommends a balanced approach to training, suggesting something like 3-5 days of workouts per week with adequate rest. The focus is on building a sustainable fitness habit that can be maintained throughout life, with the ultimate goal of staying healthy and capable well into old age.

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In this episode, Andy McCann dives into the bubbling claims behind ionic foot baths — do they actually remove toxins from your body, or is that brown water just rust and hype? 🧪👣

You'll learn:

What an ionic foot bath actually is
How it really works (from an engineer’s perspective)
What two key scientific studies reveal — one peer-reviewed, one promotional
Whether these detox devices deliver on their promises
Why the water changes color (spoiler: not from your feet)
If there’s any real benefit to using them
And whether you should give it a try or skip the spa gimmick

✅ Relaxation tool or detox scam?
✅ Backed by real science or anecdotal hype?
✅ Hear the final verdict from someone who tested it himself!

🎯 Timestamps:
0:00 - Intro
1:45 - What is an ionic foot bath?
3:15 - How does it work?
6:10 - The 2012 study: controlled & published
9:00 - The 2008 study: flashy but flawed
11:45 - What it might help with
13:20 - Should YOU try it?
15:00 - Final thoughts

🧠 Bonus: Why sweating, moving, and sleeping are still your best detox tools.

📌 Subscribe for more straight talk on health, fitness, and biohacking without the fluff.

🔗 More health & fitness tips at: [your website or social handle]

IonicFootBath #DetoxMyth #FunctionalHealth #FootDetox #HealthScams #Biohacking #WellnessTruth #RelaxationTools #NaturalDetox #FootBathScience #AndyMcCann #CarnivoreFitness #CrossFitLongevity

Ionic Foot Bath Basics: An ionic foot bath is a device that uses electricity and metal arrays to create a chemical reaction in salt water, supposedly pulling toxins out through the feet. The process involves submerging feet in water with a metal array that generates positive or negative ions.
Personal Experimentation: The host, Andy McCann, tested the ionic foot bath with six family members and observed different water colors and consistencies for each person, which led him to believe the device might be doing something unique for each individual.
Scientific Skepticism: A 2012 peer-reviewed study with only 31 participants showed inconclusive results. The study did not have a control group and merely suggested a correlation, not causation, between the foot bath and potential detoxification.
Water Color Changes: The brown, sludgy water is likely a result of oxidation and corrosion of the metal electrodes, not necessarily toxins leaving the body. The metal array releases elements like iron, nickel, chromium, and copper into the water during the process.
Potential Benefits and Risks: While there are minimal reported health risks (some potential for nausea or dizziness), the host suggests the primary benefit might be relaxation and stress reduction from soaking feet in warm water.
Practical Recommendation: Andy suggests trying an ionic foot bath, preferably at a low cost (like $20 at a chiropractor's office), but emphasizes that traditional detox methods like proper diet, exercise, sleep, and managing environment are more important.
Holistic Health Approach: The host recommends focusing on fundamental health practices like stretching, yoga, proper nutrition, and stress management before investing in supplements or alternative detox methods.

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CrossFit Noob question of the week so far:
How are WODs and warm-ups created?
Is there a National Council of Crossfit Bible that dictates?
Does it come from the owners of the gym?
Does it have some weekly cohesiveness that cross trains every body part?
Is there an dictionary that everyone nationwide gets after 6 weeks to help understand the abbreviations and vernacular?

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

BP monitor
https://www.amazon.com/iHealth-Wireless-Bluetooth-Compatible-Automatic/dp/B01C5QS1T8/ref=sr_1_2_sspa?sr=8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Blood pressure fix ideas
https://docs.google.com/document/d/1h-DjJUfTKEL61SZpK7iCTPdWymPs29RKrHHuafL2c5U/edit?usp=sharing

Blood Pressure Secrets: How to Lower It Naturally and Add Years to Your Life

In this episode, we dive deep into blood pressure — why it matters, what normal actually looks like, and how you can naturally fix it without prescriptions or extreme diets.

You’ll learn: ✅ Why blood pressure is often the first silent killer in men over 40
✅ 60+ ways to lower blood pressure — from simple daily habits to wild experimental hacks
✅ How blood donation, CrossFit, real food, deep sleep, and walking can fix your blood
✅ The surprising connection between blood viscosity, nitric oxide, and functional lifespan
✅ What the "Drop Dead Decade" is — and how you can beat it
✅ My personal strategies for maintaining blood pressure at elite athletic levels naturally

Whether you're battling high BP, pre-hypertension, or just want to optimize for strength, longevity, and vitality, this episode gives you a blueprint you can start today.

👉 Get the full Fix Your Blood Toolkit here: [insert link]
👉 Want your own Functional Lifespan Estimate? [insert link]

Live better. Lift longer. Outlast the averages.

Summary:

• Blood Pressure and Life Expectancy: Lowering blood pressure, even by a few points, can extend functional life expectancy. The host emphasizes that after age 50, men's mortality risk increases significantly, with heart attacks and strokes becoming primary causes of death.
• Personal Health Journey: Andy shares his personal experience with blood pressure, revealing his metrics dropped to 103/65, which is 95% better than men his age. He attributes this to CrossFit, a carnivore diet, and intentional lifestyle choices.
• Blood Donation as a Health Strategy: The host explores blood donation as a potential method to improve blood health, noting that blood regenerates every 90 days and donating may help reduce iron levels, improve blood viscosity, and potentially lower blood pressure.
• Comprehensive Blood Pressure Reduction Strategies: The episode provides over 60 methods to lower blood pressure, including nutrition changes (cutting refined carbs, increasing potassium), fitness approaches (walking, CrossFit, yoga), stress management techniques, and lifestyle modifications like cold exposure and prioritizing sleep.
• Unconventional Blood Pressure Techniques: Andy explores unique approaches suggested by ChatGPT, such as consuming dark chocolate, getting massages, practicing gratitude, laughing often, and using red light therapy.
• Community and Connection: Beyond physical health, the host emphasizes the importance of social connections, suggesting that building meaningful relationships and investing in others can contribute to overall well-being and longevity.
• Practical Tools and Recommendations: Andy recommends using a blood pressure monitor to track metrics, suggests checking levels at different times of day, and encourages listeners to experiment with various health strategies to find what works best for them.

BloodPressure #MensHealth #FunctionalLifespan #FixYourBlood #MetabolicHealth #CrossFitOver40 #DropDeadDecade #NaturalBloodPressureFix #Longevity #FitnessAfter50 #HealthOptimization

iHealth Track Smart Upper Arm Blood Pressure Monitor, Adjustable Cuff Large Arm Friendly, Bluetooth Blood Pressure Machine, App-Enabled for iOS & Android

Send us a text

https://www.crossfitgarage.com/free

https://www.bloodsugarchef.com/

Fix Your Blood, Save Your Life: How One Man Reversed Decades of Damage in Just 60 Days

In this episode, we break down the real-life story of a man in his 40s who was heading toward disaster — high blood pressure, type 2 diabetes, low energy, and all the signs of an early decline. But with a few simple changes, including the 60 Easy daily habit challenge and starting CrossFit, he turned it all around in just 60 days.

This episode covers: ✅ What the “Drop Dead Decade” is (and why men die early in their 50s and 60s)
✅ How Ken reversed his blood sugar, BP, and energy levels fast
✅ What the 60 Easy is — and why it works
✅ How CrossFit, daily walking, and smart eating extend functional lifespan
✅ Why most men don’t need a doctor — they need a plan
✅ The top 2 things our group is doing well (and 2 things we all need to fix)
✅ What “Fix Your Blood” really means — and how it can save your life

If you're a man over 40, tired of feeling tired, and want to live longer, stronger, and stay sharp into your 80s, this episode is for you.

👉 Want your own Functional Lifespan Estimate?
Email me or fill out the Fix Your Blood form here: [insert link]

📥 Download the 60 Easy PDF to get started: [insert link]

🧠 Live better. Lift longer. Outlast the average.

FixYourBlood #FunctionalLifespan #CrossFitOver40 #MensHealth #ReversingDiabetes #DropDeadDecade #Longevity #60Easy #CarnivoreDiet #MetabolicHealth #FitnessAfter50 #BloodSugarFix #CrossFitMen #LiveStrongLonger

Send us a text

Description (SEO + Searchable Value): Ever done a CrossFit workout like Fran or Nancy and felt like you couldn't walk the next day? In this episode, Coach Andy dives deep into how to recover from soreness (DOMS), when and how to scale your workouts, and what to eat, drink, and do to bounce back faster.

Whether you're new to CrossFit, coming back after a break, or just trying to train smart into your 50s and beyond—this one's for you. We talk functional fitness, carnivore recovery fuel, mobility hacks, and the mindset shifts that keep you training for life, not just PRs.

Chapters: 0:00 – Why This Happens After CrossFit
5:00 – What is DOMS?
10:00 – Recovery Protocols That Actually Work
15:00 – How to Train Without Breaking Yourself
20:00 – Encouragement to Keep Going

Tags: CrossFit recovery, sore after Fran, DOMS relief, beginner CrossFit help, carnivore diet and fitness, how to scale workouts, fitness over 40, active recovery tips, functional fitness podcast, CrossFit for beginners, food fitness finances

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
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npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Struggling to get ahead financially? In this episode, I break down the best money advice from Dave Ramsey and Robert Kiyosaki—two financial legends with totally different philosophies. Whether you’re trying to get out of debt, build passive income, or finally take control of your money, this episode gives you the tools to do it.

I’ll show you: ✅ How to make more money using skills, side hustles, and scalable income streams
✅ Dave Ramsey’s step-by-step approach to budgeting, saving, and eliminating debt
✅ Robert Kiyosaki’s wealth mindset and how to invest like the rich
✅ The difference between assets and liabilities (and why it matters)
✅ How to create financial freedom without waiting until you’re 65

This episode is perfect for entrepreneurs, gym owners, parents, and anyone who wants financial peace and long-term wealth.

📚 Inspired by Total Money Makeover, Rich Dad Poor Dad, and real-life lessons from building businesses and managing personal finances.

👍 Like, subscribe, and share if this helped you. Drop a comment with your biggest money challenge or question—I read every one.

MoneyTips #DaveRamsey #RobertKiyosaki #FinancialFreedom #DebtFreeJourney #PassiveIncome #EntrepreneurTips #Budgeting #WealthBuilding #SideHustle

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

I am not a doctor and this is NOT medical advice.
Go talk to your DR.

Are you a man over 40 or 50 worried about your blood sugar, prediabetes, or A1C levels? In this episode, health and fitness coach Andy McCann breaks down exactly how to lower your A1C quickly—even if you haven’t lost weight yet.

You'll learn:
✅ What A1C is and why it's critical for men over 40
✅ The fastest, most effective ways to lower blood sugar naturally
✅ The truth about post-meal walks, intermittent fasting, and eating real food
✅ What the "Drop Dead Years" are (ages 50–65) and how to avoid becoming a statistic
✅ The shocking fact that for many men, the first symptom of heart disease is sudden death—and what to do about it

Andy shares practical, real-world advice for busy dads, shift workers, and guys trying to stay strong, functional, and alive as they age.

What Is A1C?

A1C (or HbA1c) is a 3-month average of your blood sugar levels.

It measures the percentage of sugar stuck to your red blood cells (which live ~90 days).
A higher A1C = higher average blood glucose = higher risk for insulin resistance, diabetes, inflammation, etc.

Here’s the rough scale:

Normal: Below 5.7%
Pre-diabetic: 5.7% – 6.4%
Diabetic: 6.5%+

So if Jay had “great A1C in the past” but hit pre-diabetic recently, it means his body’s glucose control slipped over the last few months, likely from creeping carbs, stress, sleep, or even just age catching up.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

How to lower A1C fast

Natural ways to lower blood sugar

Prediabetes reversal

Carnivore diet and blood sugar

Men’s health over 50

Heart attack prevention

Drop dead years

Fitness over 40

Cleaning your blood naturally

First heart attack symptoms in men

Send us a text

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

I thought this would be helpful to those who learn best with audio and enjoy listening while multi tasking

CrossFit Level 2

Course, class, seminar, training guide, manual

CFL2

preparation

read to you by Andy McCann's voice trained AI via Elevel Labs

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

Recap of Recent CrossFit Open Workout: The host discusses the recent CrossFit Open workout, which involved pull-ups, double-unders, and thrusters. He provides the scores and performance of various gym members, noting that no one fully completed the workout RX.
Eating for Workouts on a Carnivore Diet: The host explains his personal carnivore diet and how it has impacted his pre-workout nutrition. He acknowledges that this restrictive diet may not be sustainable for most people, and provides general guidance on what to eat before workouts, including options like chicken and rice, Greek yogurt, or scrambled eggs with sweet potato.
Importance of Hydration and Electrolytes: The host emphasizes the importance of staying hydrated and replenishing electrolytes, especially for those on a low-carb diet. He recommends making your own electrolyte drink or using a commercial product like Lmnt.
Supplements for Performance: The host discusses the potential benefits of supplements like caffeine, creatine, and beta-alanine for improving workout performance, but cautions against overusing them and recommends trying one supplement at a time to see how it affects you.
Upcoming Events and Activities: The host mentions several upcoming events and activities, including Adventure Races, the Tactical Games, and a men's group. He encourages listeners to get involved and try new experiences.
Holistic Approach to Fitness and Nutrition: Throughout the podcast, the host emphasizes the importance of taking a holistic approach to fitness and nutrition, focusing on real, whole foods, and making gradual, sustainable changes rather than relying on quick fixes or extreme measures.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Adventure Racing

https://www.warriorraces.com/

Parks Family Pastures

https://www.facebook.com/groups/819519152803516/

Purrs & Furs (pet sitting)

https://www.facebook.com/PurrsandFursATL

https://www.purrsandfurs.com/

Tallow based lotions and balms

https://www.remisnaturals.com/#most-popular

https://www.garagefitness.online/

Links

https://www.crossfitgarage.com/tspc

Summary:

CrossFit Open Competition: The podcast discusses the CrossFit Open competition, which is a global competition open to everyone. Members of the CrossFit Garage gym are participating in the Open as an internal competition with three teams. The host provides scores and rankings for some of the gym members who have submitted their scores so far.
Upcoming Workouts: The podcast reviews the upcoming weekly workouts at the gym, including Nancy (running and overhead squats), deadlifts and wall walks, box jumps and rope climbs, and power cleans, hang cleans, and push jerks.
Connecting with the Gym Community: The host encourages members to get involved in various activities to connect with each other, such as adventure racing, board game nights, Dungeons & Dragons, and a men's group. He highlights the importance of building connections within the gym community.
Homesteading and Local Businesses: The podcast introduces two new gym members, Jeff and Kelsey Parks, who have a homesteading business called Parks Family Pastures where they sell products like chickens, goats, and skincare. It also highlights a friend's business, Noelle Shannon's Purs & Furs, which offers pet sitting and tallow-based home remedies.
Fitness and Health Advice: The host shares insights on how to approach fitness and health, emphasizing the importance of understanding your own body, pacing yourself, and focusing on the intended stimulus of the workouts rather than just trying to maximize intensity. He also offers a money-back guarantee for anyone who follows his advice for a year.
Online Fitness Resources: The podcast promotes the Garage Fitness Online program, which provides home workout programming, and the host's expert contributions to the Survival Podcast, where he shares various health and fitness resources.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Summary:

Overview of the Elsie Enduro Trail Ultra: The podcast host discusses his experience participating in the Elsie Enduro Trail Ultra, a last-man-standing style ultra-running event held in Ringold, Georgia. The event involved running a 2.5-mile loop on trails, with runners having to complete the loop within 40 minutes to continue. The event was not widely publicized, so the host wanted to provide more information about it.
Preparation and Logistics: The host discusses the importance of proper preparation and logistics for the event. He talks about the need to have a support crew to provide food, water, and other supplies during the transitions between laps. He also mentions the challenges of pacing, hydration, and dealing with unexpected needs (e.g., bathroom breaks) during the event.
The Course and Event Details: The host describes the course, which consisted of a series of loops on trails in a local nature preserve. He explains the logistical aspects, such as the starting corral, the armband system to track participants, and the last-man-standing format where the event continues until only one runner remains.
Participant Experiences and Performances: The host shares stories about the various participants, ranging from a young child to older adults, and the different strategies and performances they exhibited. He notes the wide range of distances covered by the runners, with the winner completing over 72 miles.
Lessons Learned and Recommendations: Based on his own experience, the host provides recommendations for future participants, such as the importance of proper layering, hydration, and fueling strategies. He also suggests that the event could be a good introduction to ultra-running for those interested in the sport.
Other Upcoming Events: The host briefly mentions some other upcoming events he and his gym members are planning to participate in, such as adventure races and a community meetup.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Summary:

Strengthening Your Back: To strengthen your back, the host recommends doing back squats and deadlifts with proper form and range of motion. He advises against using a belt, as that can provide artificial support instead of strengthening the core. The host also suggests incorporating core-engaging exercises like squeezing the core during lifts to create stability.
Preventing and Treating Back Pain: The host shares his own experience with a back injury and offers tips for maintaining back health. He demonstrates a foam rolling routine to release tension in the glutes, lower back, and IT bands. The host also recommends trying stretches like child's pose, cat/cow, and hip flexor/hamstring stretches to improve mobility.
Exercises for Desk Workers: For those who sit at a desk all day, the host suggests doing simple exercises like standing up every 30 minutes and doing thrusters with dumbbells. He emphasizes the importance of avoiding prolonged sitting and maintaining movement throughout the day to counteract the negative effects of a sedentary lifestyle.
General Fitness Advice: The host's overall fitness philosophy is to avoid processed foods and sugar, get out of breath 3 times a week, lift something heavy 3 times a week, and squat below parallel 3 times a week. He encourages mixing up activities and focusing on proper form and intensity rather than chasing personal records.
Building Community: In addition to fitness advice, the host discusses plans to start a men's group and a local chicken-keeping meetup group to foster community and support among his listeners.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Summary:

Introduction to DEKA Fitness Challenges: DEKA is a modern decathlon-style fitness challenge that tests strength, endurance, and mental grit. It is designed for athletes of all fitness levels, with different event formats to choose from.
DEKA Event Formats: DEKA Fit combines a 5K run with 10 challenging zones, DEKA Mile has a 1-mile run with the zones, and DEKA Strong is all about maximizing strength and power with no running involved.
The 10 DEKA Zones: The 10 zones test a wide range of fitness skills, including weighted lunges, rowing, box jumps, core work, farmer's carries, air bike sprints, and grueling burpee finishers.
DEKA Rules and Regulations: DEKA has strict movement standards, timing methods, and penalties to ensure fairness and safety. Violations can result in time penalties or even disqualification. DEKA also has an anti-doping policy with serious consequences for positive tests.
DEKA Competitions and Qualifications: DEKA events are divided into age groups, and the World Championships have specific qualification criteria. Competitors must strategize to play to their strengths within the event formats.
DEKA Training and Preparation: Successful DEKA training should focus on a well-rounded approach, including strength training, cardio, and functional movements. Pacing and fueling are also crucial for maximizing performance.
Getting Started with DEKA: DEKA offers a variety of formats to suit different fitness levels, and the supportive community can help newcomers navigate the challenges. The DEKA website provides helpful resources to get started.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

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Summary:

The Rise of Hyrox: A Unique Fitness Competition: Hyrox, also known as the World Series of Fitness Racing, is a rapidly growing fitness competition that combines functional fitness and endurance challenges. It has seen a significant expansion in recent years, with over 40 races planned for 2023 across multiple continents.
Hyrox's "Ecosystem" Approach: Hyrox aims to be more than just a competition, offering an "ecosystem" that includes workout programs, educational materials through the Hyrox Academy, and an affiliation program for gyms and trainers. This suggests a strategic effort to build a comprehensive fitness platform.
Accessibility and Inclusivity Claims: Hyrox markets itself as a fitness program for "everybody," but there are questions about the feasibility of this claim. The competition itself is demanding, requiring a good fitness foundation, and it remains unclear how well the training programs and support resources cater to beginners.
Expanding Global Reach and Partnerships: Hyrox has a strong focus on global expansion, with its website translated into multiple languages. It also heavily emphasizes partnerships with gyms and trainers, providing them with a ready-made system and certification program to offer Hyrox-specific training and events.
Sustainability Concerns: While the partnership strategy can help Hyrox grow quickly, there are questions about its long-term sustainability. If the "Hyrox trend" fades, the value proposition for gyms and trainers may diminish, and the competition's adaptability to industry changes will be crucial.
The Hyrox Competition Format: The Hyrox competition involves a combination of eight 1km runs and eight functional fitness workouts, testing both strength and endurance. This unique blend of challenges sets it apart from more traditional fitness competitions.
Targeting Experienced Fitness Enthusiasts: While Hyrox aims to be inclusive, the demanding nature of the competition means it is likely better suited for individuals with a solid fitness foundation. The training programs and academy resources may be more beneficial for experienced athletes and trainers.
The Importance of Transparency and Realistic Expectations: As Hyrox continues to grow, it will be important for the organization to be transparent about the accessibility and suitability of its programs for fitness levels. Setting realistic expectations and providing clear guidance will be crucial to maintaining trust and engagement with both athletes and partner gyms.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

CF HQ L1 manual

https://www.crossfit.com/certificate-courses/level-1

Summary:

Overview of CrossFit's Approach to Fitness: CrossFit's goal is to develop a broad, general, and inclusive fitness program that prepares trainees for any physical contingency, including the unknown and unknowable. Their prescription is constantly varied, high-intensity functional movements that develop 10 key physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
CrossFit's Methodology and Implementation: CrossFit's methodology is entirely empirical, based on measurable, observable, and repeatable data. They embrace an "open source" approach, publicly posting workouts and performance data to enable a collaborative community that can advance the science of human performance. CrossFit is structured as a sport, with the use of whiteboards, clocks, scores, and competition to drive high-intensity training.
Defining Fitness and Health: CrossFit views fitness and health as overlapping constructs, represented on a continuum from sickness to wellness to exceptional fitness. They measure fitness by an individual's work capacity across broad time and modal domains, which can be plotted as the area under a power-duration curve. This metric encompasses the balanced development of the three primary metabolic pathways (phosphagen, glycolytic, and oxidative).
CrossFit's Training Modalities: CrossFit's training program integrates metabolic conditioning (cardio), gymnastics, and Olympic weightlifting to develop well-rounded fitness. They emphasize the importance of technique and form in executing functional movements, and use interval training to develop power and work capacity across all three energy systems.
Scalability and Applicability: CrossFit's training methods are scalable to individuals of all fitness levels, from sedentary and elderly populations to elite athletes. The same core programming can be adapted by adjusting load and intensity to meet the needs of each person, with the goal of developing broad, general, and inclusive fitness.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

Upcoming Podcast Episodes: Andy McCann introduces three upcoming podcast episodes that will be released over the next few weeks.
CrossFit Level 1 Training Guide: The first upcoming episode will be a reading of the CrossFit Level 1 Training Guide, narrated by Andy McCann. This is intended to help people study and prepare for the CrossFit Level 1 certification exam. Andy believes this is valuable as it explains the "why" behind CrossFit principles.
Hydro High Rocks: The second upcoming episode will explore what Hydro High Rocks is, and how to train for it. Hydro High Rocks is an AI-generated event involving a combination of running and different fitness challenges. Andy is considering partnering with Hydro High Rocks to help train people and potentially host competitions.
Decafit: The third upcoming episode will similarly explore what Decafit is, how to train for it, and why someone might be interested in it. Decafit is an event similar to Hydro High Rocks, involving running and various fitness challenges. Like the Hydro High Rocks episode, this one will also be AI-generated using information from the Decafit website.
Podcast Format and Audience Engagement: Andy encourages listeners to provide feedback and suggest topics they would like him to cover in future episodes. He aims to turn good listener questions into full podcast episodes, as he believes many people have the same questions.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Exercises at your desk
https://docs.google.com/document/d/1XqINLkHBhZKft8bOP0ERklxafErKtLrVr6dqWDB5Wtw/edit?usp=sharing

Stand up desk
https://www.amazon.com/VIVO-Adjustable-Workstation-Controller-DESK-KIT-1B6B/dp/B07V6ZSHF4/ref=sr_1_1_sspa?sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY

DeskCycle pedaler
https://www.amazon.com/DeskCycle-Ellipse-Under-Elliptical-Black/dp/B07MBQ19Z2/ref=sr_1_1_sspa?sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&psc=1

Heel Seats
https://www.amazon.com/Heel-That-Pain-Seats-Orthotic/dp/B000KPHHPG?ref_=ast_sto_dp&psc=1

Jamie's play
https://act1theater.org/#smtx-click

Adventure Racing
https://www.warriorraces.com/races

Transitioning to a Stand-Up Desk: Going from sitting all day to standing all day can lead to issues like lower back pain, leg fatigue/swelling, and foot/joint pain. The key is to transition gradually, starting with 30 minutes of standing and 30 minutes of sitting, then gradually increasing the standing time. Using a foot rest, anti-fatigue mat, or going barefoot can help mitigate the issues.
Desk Cycle/Pedaler: Using a desk cycle or pedaler device can help keep your body moving even when you are focused on work, preventing stagnation.
Exercises to Do at Your Desk:
- Door jamb squats: Hold onto a sturdy door frame and do deep squats
- Low, low squats: Squat as low as you can, using elbows on knees for support
- Dumbbell thrusters: Hold weights at shoulders, squat down, then press the weights overhead
- Burpees: Alternate between standing, dropping to the floor, and standing back up
- Calf raises: Raise up on your toes, either on the floor or on a 2x4
- Step-ups: Use stairs or a box to do step-up exercises
- Lunges and Cossack squats: Take a large step to the side and lower into a side lunge
- Torso twists and arm circles: Rotate your torso and move your arms in circles
- Sit and reach: Sit and reach for your toes, using a rope or band to go deeper
- Foam rolling: Roll out your lower back, glutes, and quads to release tension
Additional Recommendations:
- Try a stand-up desk that can be easily adjusted up and down
- Consider getting heel cups or five-toe socks to support your feet
- Get involved in the Crossfit Garage community for workouts, events, and social connections

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

• The CrossFit Open is a 3-week competition where participants complete various CrossFit workouts and submit their scores. The Garage Fitness Intramural Open is a similar competition held at the gym, where participants are divided into teams and earn points for participation and performance.
• To participate in the Intramural Open, members can sign up and pay a $40 fee, which includes a team t-shirt. Those who don't pay can still participate for free.
• Participants can earn points in multiple ways: 2 points for completing the workouts, 10/7/5 points for 1st/2nd/3rd place finishes, 1 point for wearing a CrossFit shirt, 1 point for social media check-ins, 3 points for registering for the CrossFit Open, 3 points for becoming a certified judge, 1 point for PRs or new skills, 1 point for online reviews, and 1 point for buying supplements.
• The Intramural Open will take place over 3 Saturdays in March, with the workouts released the prior Wednesdays. There will also be Friday evening opportunities to complete the workouts.
• The podcast host also discusses plans to potentially offer Hyrox and Deka Fit training at the gym in the future, as additional fitness competition opportunities for members.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

• Connection is the most important key to living a happy, long life - having a network of close friends and family to share experiences with is crucial.
• The empty nest phase of life, when children move out, can be a challenging but also exciting transition - there is a sense of loss but also newfound freedom and opportunity to rediscover yourself.
• It's important to maintain an open mindset during this phase and not become selfish or lose your sense of purpose - find new hobbies, volunteer, and stay engaged with your community.
• Embrace the journey of life's different phases and don't be afraid of the changes - plan ahead, ask for help from others who have gone through it, and focus on your personal vision and values.
• Rediscover your passions and interests that may have been put on the back burner while raising a family - reconnect with old friends and make new ones who share your interests.
• Stay connected with your adult children in the ways that work best for them, whether that's texting, video calls, or occasional visits and outings together.
• Overall, the empty nest phase is an opportunity for growth, new experiences, and strengthening meaningful connections - approach it with an open and positive mindset.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

https://ade1031.com/

Woodstock - Shahla MacDonald
www.soldbyshahla.com

Athens - Lauren Denmark
https://www.broadandmainrealestate.com/agent-profile/lauren-denmark-123588773

North GA - Glen Gruschow
www.homeswithglenn.com

Summary:

1031 Exchange Overview: The host explains the 1031 exchange, which is a tax code that allows the proceeds from the sale of a property to be reinvested into a new "like-kind" property without incurring capital gains taxes. This allows the host to avoid paying $80,000 in taxes on the $650,000 from the sale of his previous property.
Selling Previous Property and Identifying New Investments: The host sold a large 5,000+ square foot house in the Woodlands for $700,000, netting $645,000 after fees. He then worked with a 1031 exchange company and a real estate agent in Athens to identify three condominium units totaling around 6,000 square feet as the replacement properties. This allowed him to downsize from the large house while increasing his monthly rental income.
Importance of Rental Property Location and Management: The host emphasizes the importance of being able to easily manage and maintain rental properties, preferring to own properties within a 30-minute drive. He also discusses the pros and cons of using a property management company versus self-managing, based on the number of units owned.
Advice on Building Wealth Through Real Estate: The host advises getting a high-earning degree, living below your means, and slowly building a portfolio of paid-off rental properties. He advocates against excessive debt leverage, instead favoring a more conservative approach to real estate investing.
Personal Fitness and Health: The host notes that he and his family do not take any medications or have chronic health issues, which he attributes to their active lifestyle and healthy diet. He promotes the benefits of maintaining physical fitness.
Additional Real Estate Resources: The host provides contact information for several real estate agents he has worked with in the Woodstock, Atlanta, and Athens areas, and offers to provide further guidance to listeners interested in real estate investing.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

https://palmsetpools.com/

Summary:

Custom Concrete Pool Design and Construction: Palm Set Pools, a company based in Woodstock, Georgia, specializes in designing and building custom concrete swimming pools. They use precast concrete techniques that allow them to construct a fully custom pool in just 10-12 weeks, much faster than traditional methods.
Affordable Luxury: Despite being a custom pool, Palm Set emphasizes that they work within their clients' budgets to make dream pools more attainable. They focus on creative solutions to keep costs down without sacrificing quality or design.
Sustainable and Low-Maintenance Features: Palm Set incorporates energy-efficient pumps and solar heating in their designs, which can reduce energy use by up to 70% compared to older pool equipment. They also prioritize water conservation and eco-friendly materials to promote sustainability.
Versatile Designs for Any Yard: Palm Set designs custom pools for even the smallest backyards, including plunge pools and other geometric shapes that maximize the available space. They work to ensure the pool complements the existing landscape and home style.
Innovative Design Trends: Some of the key design trends Palm Set is incorporating include naturalistic designs that blend the pool into the surrounding landscape, smart home technology for pool automation, infinity edges, and tanning ledges for relaxation.
Personalized Design Process: Palm Set takes a highly collaborative approach, starting with an in-depth assessment of the client's space, needs, and desired uses for the pool. They then create detailed 3D renderings to bring the vision to life before construction begins.
Streamlined Construction and Support: Palm Set handles all the necessary permitting and paperwork, and their precast concrete techniques allow for a faster and more organized construction process. They also provide comprehensive support throughout the project and after the pool is completed.
Landscape Design and Outdoor Living: Palm Set recognizes that the pool is just one element of the overall backyard oasis. They work closely with clients on the landscaping, hardscaping, lighting, and other features to create a cohesive and functional outdoor living space.
Safety and Maintenance Considerations: Palm Set prioritizes safety with features like fencing, alarms, and safety covers. They also provide guidance on pool maintenance and recommend working with professional pool service providers to keep the pool in top condition.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

https://burnslanguage.com/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Summary:

AI-Generated Podcast Offers for Business Owners: The host, Andy McCann, is offering to help business owners create podcast episodes about their businesses using an AI podcast creation tool called Notebook.LM. He has already done this for a few of his friends' businesses, such as Palm Set Pools, Burns Language Services, and Verity's wellness patch business.
How the AI Podcast Creation Works: The host takes information about the business, such as the website and some written content, and inputs it into Notebook.LM. The tool then generates a conversational podcast episode with realistic-sounding voices discussing the business and its offerings. The host can then host and share the podcast episode to help promote the business.
Benefits of the AI Podcast Offering: The host sees this as a valuable service for business owners who want to create podcast content but may not want to do it themselves or may not like the sound of their own voice. The AI-generated podcasts can provide an easy way to create promotional content that can be shared with potential customers.
The Host's Experience with AI Tools: The host has extensive experience using AI tools like ChatGPT and Notebook.LM, and he is proficient at generating content that sounds natural and authentic. He is offering to use his skills to help other business owners who may not be as familiar with these technologies.
Availability and Next Steps: The host is offering this service to any business owners who are interested. He just needs the business URL and some basic information, and he can get started on creating the AI-generated podcast episode. He encourages interested parties to reach out to him directly.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.garagefitness.online/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Summary:

Key points discussed in the podcast episode:
Carnivore Kickstarter and Challenges: The host is launching a Carnivore Challenge on January 18th, which involves virtual sessions and one-on-one support. The challenge is offered through a company called Smart and Simple Nutrition.
Garage Fitness Online: The host is building an online community for people with home gyms who don't use them, with programming by an elite CrossFit athlete.
60 Easy for 2025: The host has created a list of 60 easy habits that can be implemented throughout the year across five pillars: eating, sleep, movement, thinking, and connection.
Carnivore Diet Explained: The carnivore diet involves eating meat, eggs, seafood, and limited dairy. It reduces carb intake and increases protein and fat. The host has been following a carnivore or lion diet for 6-7 months and has seen benefits like weight loss, improved skin, and his son's Crohn's disease reversing.
Comparing Carnivore to Keto and Other Low-Carb Diets: Carnivore is a more strict version of keto, with zero or very low carb intake. The host believes carnivore or the lion diet are better for addressing inflammation and autoimmune issues.
Tips for Starting and Maintaining Carnivore: The host recommends tracking food and macros initially, managing cravings, and finding support systems. He also discusses exercise, supplements, organ meats, and transitioning on and off the diet.
Personal Experiences and Anecdotes: The host shares his own experiences and his son's story of reversing Crohn's disease through the carnivore/lion diet approach.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us a text

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

CF OPEN
https://games.crossfit.com/article/get-ready-2025-crossfit-games-season

Living Free in Tennessee
https://www.livingfreeintennessee.com/

The Survival Podcast
https://www.thesurvivalpodcast.com/about-tspc/meet-the-expert-council

At home self health assessment
https://docs.google.com/document/d/1_4irbh6rPMZuPbi-yE5ihXcNvCwRseUU-aCuNjMofU4/edit?usp=sharing

Regain Mobility
https://docs.google.com/document/d/1LcwLQTh5MkuE6ixvQSAbeI8r3U8a9oKmhQKn2xO5hUI/edit?usp=sharing

Adventure Races
https://www.warriorraces.com/races

Summary:

Assessing Your Health and Fitness: The host, Andy McCann, discusses the importance of assessing your health and fitness, especially as you approach 50 years old. He believes many people are overconfident about their health and unaware of their declining fitness and functionality.
At-Home Health Assessments: McCann provides a series of simple at-home tests and assessments covering nutrition, sleep, physical abilities, and aerobic capacity. These include evaluating your plate composition, hydration, sleep quality and consistency, balance, strength, and endurance.
Nutrition Considerations: McCann emphasizes the importance of reducing processed foods, added sugars, and excessive caffeine intake. He advocates for a nutrition approach focused on whole, nutrient-dense foods like eggs, meat, and vegetables.
Strength and Mobility Assessments: The tests cover lower body strength and balance (sit-to-stand, one-legged balance), core strength (plank), lower body flexibility and mobility (deep squat, sit-to-rise), and upper body strength (push-ups). McCann provides benchmarks for healthy performance on these tests.
Aerobic Capacity Assessment: The 3-minute step test is used to measure aerobic fitness by evaluating heart rate response to elevated activity and recovery time.
Encouraging Action: McCann emphasizes that the purpose of these assessments is to motivate listeners to take action and improve their health and fitness, especially as they age. He offers resources and support to help people get started.
Wider Implications: McCann discusses the broader implications of declining health and fitness, including increased risks of falls, injuries, and mortality. He encourages listeners to prioritize their health and fitness to improve their quality of life and longevity.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually video

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

CF OPEN
https://games.crossfit.com/article/get-ready-2025-crossfit-games-season

Living Free in Tennessee
https://www.livingfreeintennessee.com/

The Survival Podcast
https://www.thesurvivalpodcast.com/about-tspc/meet-the-expert-council

At home self health assessment
https://docs.google.com/document/d/1_4irbh6rPMZuPbi-yE5ihXcNvCwRseUU-aCuNjMofU4/edit?usp=sharing

Regain Mobility
https://docs.google.com/document/d/1LcwLQTh5MkuE6ixvQSAbeI8r3U8a9oKmhQKn2xO5hUI/edit?usp=sharing

Adventure Races
https://www.warriorraces.com/races

Summary:

Introducing CrossFit Garage: The podcast host, Andy McCann, discusses his CrossFit gym in Woodstock, Georgia, which aims to help people become healthier and fitter, both now and in the future. He emphasizes their welcoming, humble, and helpful approach.
Garage Fitness Online: McCann mentions that they have launched an online platform called Garage Fitness Online, which provides at-home programming and a community on Facebook. He acknowledges there have been some initial hiccups but says they are continuously improving it.
Carnivore Challenge: McCann announces a Carnivore Challenge program in partnership with Smart and Simple Nutrition, which will provide an 8-week program to help people understand and adopt the carnivore lifestyle.
60 Easy Things: McCann has created a 60-month program called "60 Easy" that provides simple, actionable steps for the five pillars of health and fitness: eat, sleep, move, think, and connect.
Podcasts and AI Experiments: McCann discusses some recent podcasts he has created, including ones where he used AI to generate content, such as readings of the CrossFit Level 1 and Level 2 manuals, as well as a D&D adventure.
The CrossFit Open: McCann explains the upcoming CrossFit Open competition and how he plans to structure it at his gym, including creating an "intramural open" with teams and a focus on participation rather than just scores.
Gym Access and Programming: McCann discusses the 24/7 gym access available to members, as well as how he modifies the standard CrossFit programming to create at-home options for those who can't make it to the gym.
Coaching and Events: McCann shares updates on the gym's coaching lineup, including new coaches joining, as well as upcoming events like a game night and adventure races.
Member Referrals and Discounts: McCann encourages members to refer friends to the gym, offering a free one-month membership to both the member and the referral.
Evan's Health Journey: McCann briefly discusses his son Evan's experience with the "lion diet" and how it has helped him gain weight and improve his health after struggling with autoimmune issues.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garag

Just for fun here is an old DnD adventure we did back in 2017

Mac McCann
Andy McCann
Justine McCann
Evan McCann
Levi McCann

Happy new years!

Fitness Food Finances
182 - DnD Live Adventure - Which Half (Granddad, me, sister, sons)
Sponsored by Summary:- The players are a group of adventurers who have been summoned by a wizened old wizard to undertake a dangerous mission to find a powerful hammer that can defeat a great evil

The wizard explains that the heroes previously sent to stop the evil have failed, so the players have been chosen as a "plan B" to save the world
The players must venture into the catacombs beneath the city to locate the hammer, which is rumored to be hidden there
They encounter a hostile gargoyle creature that grabs one of the players, but they are able to persuade it to let the player go and provide some clues about the location of the hammer
The players find a box containing healing potions, which they distribute amongst themselves
The group then proceeds to descend deeper into the catacombs, facing an uncertain path ahead as they search for the powerful hammer that may be their last hope against the encroaching evil

Make your own electrolytes but watch out for the confusion of potassium citrate vs potassium chloride

Revised Recipe in Cups (Scaled Up x48)

Redmond Real Salt: ½ cup.

Potassium Chloride Powder: ~2½ teaspoons (just over ⅓ tablespoon).

Nutricost Magnesium Malate Powder: ¼ cup.

Final Recipe (Scaled to Cups):

Salt: ½ cup.

Potassium Citrate: ~⅓ cup.

Magnesium Malate: ¼ cup.

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

Potassium Chloride vs. Potassium Citrate: The speaker discusses the difference between potassium chloride and potassium citrate when making homemade electrolyte drinks. Potassium chloride is obtained by mining, while potassium citrate is made by combining potassium bicarbonate and citric acid. The speaker explains that recipes often call for using potassium citrate, which can be easier on the stomach and kidneys but may spike blood sugar, while potassium chloride is better for staying in ketosis but can be harder on the body.
Electrolyte Recipe Ratios: The speaker provides a revised recipe for homemade electrolytes, with the following ratios:
- Redmond Real Salt: 1/2 cup
- Potassium Chloride Powder: ~2.5 teaspoons
- Magnesium Malate Powder: 1/4 cup
The speaker cautions that the ratios in many online recipes may be confusing, with some calling for a third cup of potassium citrate, which is much more than the 2.5 teaspoons of potassium chloride. It's important to understand the differences between the two forms of potassium and use the correct amounts.
Importance of Proper Electrolyte Balance: The speaker emphasizes the importance of getting the electrolyte ratios right, as improper use of potassium chloride or citrate can be hard on the kidneys and stomach. Maintaining proper electrolyte balance is crucial, especially for those following strict low-carb or carnivore diets.
Podcast Episode Overview: The episode covers the speaker's personal experience with making homemade electrolyte drinks, the differences between potassium chloride and citrate, and how to properly formulate an electrolyte mixture. The speaker provides a revised recipe and cautions listeners to be careful when following online recipes to avoid potential issues with electrolyte imbalance.
Podcast Show Description: The Fitness Food Finances podcast focuses on building a strong foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. The host, Andy McCann, discusses how to live a healthy and resilient life, covering topics related to fitness, nutrition, mindset, goals, and various lifestyle-related subjects.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

This is an AI generated read of the CFL1 manual to help me and my coaches and any member interested in the material digest it in a conversational podcast format.

Enjoy!

Summary:

Sudden Teleportation to a New World: The podcast begins with the group of friends - Caane, Aidan, Julius, Travis, and Michael - being unexpectedly teleported to a new fantasy world after a strange power outage in Aidan's home. They find themselves in a tutorial town, where they discover they have been granted game-like character classes and abilities.
Leveling Up and Gaining Abilities: The group explores the town, acquires basic gear and supplies, and ventures out into the surrounding wilderness to fight various enemies like wolves and goblins. Through these battles, they level up, unlock new abilities, and begin to understand the mechanics of this new world.
Discovering Secrets and Hidden Paths: Caane, the mage of the group, travels to a library run by an elf named Farn, who teaches him about the deeper mysteries of this world, including the concept of "evolution" and the significance of Caane's "F-grade" race. Farn offers to take Caane on as an apprentice, allowing him to gain the "scholar" class and unlock greater magical abilities.
Trials of the Hunt and Blessings from the Gods: The group is summoned by ancient dryad spirits to undergo trials set forth by the pantheon of gods known as "The Hunt." Each character is given a specific trial to complete, which grants them powerful new skills and blessings from the gods. Caane uncovers a dark, vampiric history within an ancient castle, gaining sinister but potent abilities.
Facing Powerful Enemies and Advancing Further: The group ventures deeper into the world, facing formidable challenges like hordes of centaurs and the fearsome Pharaoh Lord. Through their teamwork and growing abilities, they emerge victorious, earning new titles and stat boosts. Caane continues to delve into the mysteries of magic, learning to craft spells and scrolls.
Exploring the Multiverse and Preparing for Greater Challenges: Farn reveals to Caane that this world is part of a larger multiverse, where the pantheon known as the Hunt oversees the integration of new realms. Caane and his friends realize they are destined for greater challenges and adventures as they continue to grow in power and uncover the secrets of this new world.

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0

This is an AI generated read of the CFL1 manual to help me and my coaches and any member interested in the material digest it in a conversational podcast format.

Enjoy!

Summary:

CrossFit's Holistic Approach to Fitness: CrossFit defines fitness as the capacity to perform well across a range of tasks, focusing on 10 fitness domains including cardiovascular, endurance, strength, flexibility, balance, and accuracy - a more comprehensive approach than traditional fitness programs.
Functional Movements and Scalability: CrossFit's training incorporates functional movements from metabolic conditioning, gymnastics, and Olympic weightlifting, making the exercises applicable to real-life situations. The program can be scaled to accommodate individuals of all fitness levels, from elite athletes to older adults.
Nutrition Recommendations: CrossFit advocates a diet based on lean proteins, low-glycemic carbohydrates, and healthy fats, departing from conventional dietary advice by emphasizing the avoidance of processed carbohydrates and sugars.
Focus on Safety and Technique: The CrossFit Level 1 Training Guide places a strong emphasis on proper warm-ups, cool-downs, and class management to address the risk of injuries like rhabdomyolysis. It also stresses the importance of teaching proper technique for complex exercises.
Trainer Development: The guide outlines six key abilities for CrossFit trainers, including teaching, correcting, group management, and demonstration, recognizing that effective coaching is crucial for the program's success.
Fitness as a Lifelong Journey: CrossFit encourages participants to take an active role in their fitness, constantly challenging themselves and viewing health and fitness as a lifelong pursuit rather than a short-term goal.
Holistic Approach to Health and Wellness: Beyond just exercise, CrossFit promotes a comprehensive philosophy of fitness and health, challenging conventional wisdom and encouraging a more well-rounded approach to overall wellness.

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

This is an AI generated read of the CFL1 manual to help me and my coaches and any member interested in the material digest it in a conversational podcast format.

Enjoy!

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

Fitness Food Finances
178 - AI - The CrossFit Level 2 Training Guide deep dive - CFL2
Sponsored by Summary:The Six Pillars of Effective CrossFit Coaching: The podcast explores the six key areas of expertise that define a great CrossFit coach, as outlined in the CrossFit Level 2 training guide. These pillars are:
1. Teaching: Coaches must be able to effectively explain and break down complex movements, adapting their teaching style to individual needs.
2. Seeing: Coaches develop "x-ray vision" to observe subtle movement flaws and imbalances, which can be trained through practice and attention to detail.
3. Correcting: Coaches use a variety of cues - verbal, visual, and tactile - to provide clear and encouraging feedback to help athletes refine their technique.
4. Group Management: Coaches must excel at managing the class environment, maximizing use of space and time, and balancing individual attention with the group dynamic.
5. Presence and Attitude: Coaches cultivate a positive, engaged, and authentic presence that inspires and empowers their athletes.
6. Demonstration: Coaches must be able to model proper form and technique to guide their athletes.
Scaling and Warm-ups: The podcast also explores the importance of scaling workouts to accommodate athletes of varying abilities, as well as the role of purposeful warm-ups in preparing the body and mind for the workout.
The Structure of a CrossFit Class: A typical CrossFit class follows a three-part format: warm-up, workout, and cool-down. The guide emphasizes the importance of each stage in creating a comprehensive and effective training experience.
Continuous Learning and Development: The podcast highlights the emphasis the guide places on coaches continuously seeking new knowledge, refining their skills, and maintaining a growth mindset, as coaching is a journey, not a destination.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

This is an AI generated read of the CFL1 manual to help me and my coaches and any member interested in the material digest it in a conversational podcast format.

Enjoy!

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

Summary:

Defining CrossFit: CrossFit is a fitness program focused on developing well-rounded, adaptable athletes through constantly varied, high-intensity functional movements. It aims to build a broad base of fitness that can handle a wide range of physical challenges, rather than specializing in a single activity.
Key Principles of CrossFit Training: CrossFit emphasizes compound movements that engage multiple muscle groups, high-intensity interval training, and incorporating elements of gymnastics, weightlifting, and other disciplines to develop 10 general physical skills (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy).
Scaling CrossFit Workouts: To make CrossFit accessible to athletes of all levels, the program utilizes scaling by adjusting the load, speed, volume, and/or movements to match an individual's current fitness and abilities. The goal is to preserve the intended stimulus of the workout while ensuring safety and effectiveness.
Designing CrossFit Workouts: CrossFit workouts are designed using the principles of "constantly varied" training across broad time and modal domains. This involves alternating between single-element, two-element, and three-element workouts to provide a comprehensive and adaptable fitness program.
Coaching and Safety in CrossFit: CrossFit emphasizes proper coaching and a structured class format (warm-up, workout, cool-down) to ensure safety and effectiveness. Qualified coaches play a crucial role in guiding athletes, assessing abilities, and making adjustments as needed.
The CrossFit Community and Mindset: Beyond the physical training, CrossFit cultivates a community and mindset of resilience, determination, and a willingness to constantly challenge oneself. It is more than just a fitness program; it is a way of life.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

elevenlabs.io
notebooklm.google.com

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

Summary:

Experimenting with AI Tools for Podcast Content: The host, Annie McCann, is exploring the use of AI tools to create podcast content. She plans to use AI to generate a CrossFit Level 1 podcast, a CrossFit Level 2 podcast, and have her son's story read in her own voice. She is curious to see if listeners can tell the difference between the AI-generated content and her own voice.
Elevenlabs.io and NotebookLM.google.com: The host has tested two AI tools - Elevenlabs.io and NotebookLM.google.com - to create podcast content. Elevenlabs.io allows her to convert text to speech and create audiobook-style projects, while NotebookLM.google.com can generate conversational podcast episodes based on source material.
CrossFit Training Materials: The host believes the AI-generated CrossFit Level 1 and Level 2 materials can be useful for both members and coaches. She plans to listen to them herself and eventually create similar content for the CrossFit Level 3 certification.
Offering AI Assistance to Local Businesses: The host is open to helping local businesses and gym members utilize these AI tools to create their own podcast or audio content. She is willing to provide guidance and support, either in person or via Zoom, for those interested in exploring these technologies.
Upcoming AI-Driven Podcast Episodes: The host indicates that the next several podcast episodes will be AI-driven, and she encourages listeners to provide feedback on whether they can detect the AI-generated content versus her own voice.
Podcast Purpose and Persona: The host emphasizes that while she is experimenting with AI tools, she prefers to maintain a personal and authentic connection with her audience through her podcast. She values the "real life aspect" of her insights and experiences.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Living free in TN
https://www.livingfreeintennessee.com/

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Summary:

Building a Fitness Routine and Lifestyle: Andy discusses the importance of developing a consistent fitness routine and lifestyle, rather than just focusing on short-term goals or sporadic workouts. He emphasizes the need to make health and fitness a priority through small, sustainable steps rather than drastic changes.

Overcoming Obstacles and Excuses: Andy and Nicole talk about common obstacles and excuses that prevent people from sticking to a fitness routine, such as lack of time, motivation, or bad weather. They encourage finding creative solutions, like doing bodyweight exercises at home or using online workout resources.

The Importance of Community and Accountability: Both Andy and Nicole highlight the value of having a supportive community or accountability partner to help stay motivated and on track with fitness goals. They recommend finding a gym, group, or online community to provide encouragement and hold each other accountable.

Balancing Work and Fitness: Andy and Nicole discuss how maintaining a consistent fitness routine can actually improve work productivity and efficiency, despite initial concerns about taking time away from work. They emphasize the need to make fitness a priority and schedule it into one's day.
Customizing Fitness Routines: Andy provides advice on how to customize fitness routines to address individual needs and limitations, such as modifying exercises for joint issues or finding alternative activities like swimming or rowing. He stresses the importance of being open to trying different approaches.

The Swim Spa Experience: Nicole shares her experience with having a swim spa on her homestead and the unique benefits and challenges it presents. Andy offers suggestions on how to vary the intensity and workouts within the swim spa to prevent boredom.

Leveraging Breathing and Mindset: Both Andy and Nicole emphasize the importance of conscious breathing and managing one's mindset when it comes to fitness, highlighting how these elements can enhance the effectiveness of workouts and overall well-being.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

https://vincentplanning.com/
https://www.thesurvivalpodcast.com/about-tspc/meet-the-expert-council
https://www.crossfitgarage.com/tspc

32 at home workouts
https://docs.google.com/document/d/1_dh9Ir5RAgG4echvHtjAa6EIwSSVIe1A94QZUNSZ_mU/edit?usp=sharing

60 Easy
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

https://www.garagefitness.online/
https://www.swanbitcoin.com/
https://www.ramseysolutions.com/debt/get-out-of-debt-with-the-debt-snowball-plan

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Summary:

Importance of Finances for Longevity: Good health and fitness are important, but if your finances are not in order, it can undermine your ability to live a long and fulfilling life. Proper financial planning is crucial as a sixth foundation for health and longevity.
Bitcoin as an Investment Opportunity: The host believes Bitcoin is a promising long-term investment, despite its volatility. He recommends starting small, such as through a service like SwanBitcoin, to accumulate Bitcoin over time. The host argues that Bitcoin is more stable than fiat currencies in the long run.
Debt Elimination and the Debt Snowball Method: The host strongly advocates for getting out of debt, citing the Bible and Dave Ramsey's debt snowball method as effective approaches. He believes becoming debt-free is transformative and frees you from the burden of debt servitude.
Choosing the Right College Degree: The host emphasizes the importance of selecting a college major that leads to high-paying careers, such as STEM fields, rather than lower-paying degrees. He provides data on the earnings potential of different majors to help guide students' choices.
Developing Side Hustles and Leveraging Existing Skills: The host encourages listeners to explore side hustles and ways to leverage their existing skills and connections to generate additional income. He provides several examples of how to approach this, such as offering free work to small businesses to gain experience and build trust.
Fitness and Community: The host discusses the importance of fitness, nutrition, and building a supportive community. He promotes his gym, online resources, and group activities like Dungeons & Dragons as ways to stay healthy and connected.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Summary:

Introduction to the Carnivore Diet: The host, Andy McCann, discusses the benefits of following a carnivore diet, which involves eating under 100 grams of carbs per day and transitioning to burning fat as the primary fuel source. He encourages listeners to join the upcoming 8-week Carnivore Challenge starting on January 18th.
Carnivore Challenge Details: The Carnivore Challenge is an 8-week program that costs $99, or a 1-on-1 version for $400. It will cover various aspects of the carnivore diet, including understanding carbs, electrolytes, weightlifting, overcoming obstacles, and making the diet sustainable long-term.
Typical Carnivore Diet Meals: Andy shares his daily meal plan, which consists of eggs, ground beef, and goat cheese for breakfast and lunch, and the same for dinner. He emphasizes the importance of tracking macronutrients and keeping carb intake extremely low.
Advice on Weight Loss and Muscle Building: For those looking to lose weight on the carnivore diet, Andy advises expecting to lose about 1 pound every 2-4 days, depending on the individual's starting weight. He also recommends incorporating 3 days per week of strength training to build type 2 muscle, which can increase metabolism.
Other Offerings from the Host: Andy mentions his Garage Fitness Online program, which offers different fitness tracks to suit individual goals, as well as a "60 Easy" challenge for 2025 that provides simple lifestyle changes. He emphasizes his desire to help his audience achieve their health and fitness goals.
Closing Remarks: Andy encourages listeners to take action, whether it's joining the Carnivore Challenge or implementing small changes. He believes 2025 can be an awesome year for improving one's health and fitness.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Carnivore Kickstarter
https://docs.google.com/document/d/1V-pR8vwFs9NvexRC4_EKo9813fsfmebGfFbpRUq_xWg/edit?usp=sharing

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

Summary:

Consistency is Key for Fitness and Nutrition: The host emphasizes the importance of consistency in showing up to the gym, following a nutrition plan, and tracking your progress. He shares data from his CrossFit gym, showing that the members who consistently attend classes and log their results see the best improvements in their fitness.
Carnivore Challenge for 2025: The host is offering an 8-week Carnivore challenge starting in January 2025, where participants will be guided on how to transition to a carnivore diet through Zoom classes and support from nutrition experts. This is an opportunity for the community to adopt a less processed, low-carb diet.
Tracking Attendance, PRs, and Lifting Metrics: The host reviews the attendance, personal records (PRs), and total pounds lifted by the top members of his CrossFit gym. This data shows that the most consistent members are the ones achieving the best fitness results, even on a "half-assed" program.
Embracing Individuality in Fitness Journeys: The host recognizes that each member has their own unique fitness strengths and weaknesses. The diverse PRs across different exercises demonstrate that CrossFit helps members improve their overall physical preparedness, even if they excel in specific areas.
Building Community and Connections: The host encourages members to be more curious and engage with each other, as this can lead to unexpected connections and shared interests beyond just fitness. He suggests organizing social events like board game nights or D&D sessions to foster a stronger community.
Seeking Help and Guidance: The host offers to provide individual support, such as setting motivational alarms, to help members stay consistent with their fitness and nutrition goals. He also emphasizes that it's okay to ask for help when navigating challenges in life.
Embracing a Positive Mindset: The host's personal motto for 2025 is "Friends don't keep score, they just show up." He encourages listeners to adopt a mindset of being there for each other without keeping track, and to simply show up for themselves and their communities.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CrossFit Bound
https://www.crossfitbound.com/

Break Though Nutrition
https://breakthrough.health/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Carnivore Kickstarter
https://docs.google.com/document/d/1V-pR8vwFs9NvexRC4_EKo9813fsfmebGfFbpRUq_xWg/edit?usp=sharing

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

All the links
https://www.crossfitgarage.com/tspc

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

60 Easy for 2025
https://docs.google.com/document/d/1bnhSAIB53gxF0jGeZ9a2X6SSsFWy_lHNdgv_CIyVubo/edit?usp=sharing

32 at home workouts
https://docs.google.com/document/d/1_dh9Ir5RAgG4echvHtjAa6EIwSSVIe1A94QZUNSZ_mU/edit?usp=sharing

The Survival Podcast with Jack Spirko
https://www.thesurvivalpodcast.com/

Carnivore Kickstarter
https://docs.google.com/document/d/1V-pR8vwFs9NvexRC4_EKo9813fsfmebGfFbpRUq_xWg/edit?usp=sharing

60 day turn around
https://60dayturnaround.net/

Gym Resolutions CF Event
https://www.thegaragegames.com/

Adventure race
https://www.warriorraces.com/races

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

5 Pillars of health and fitness at TSPC fall workshop
https://www.youtube.com/live/fZdIG85lWzc?si=L2YPoCmsoyvMqKhY

CFG Hoody
https://foreverfierce.com/collections/crossfit-garage

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Stop eating sugar
https://crossfitgarage.buzzsprout.com/2115851/episodes/12496814-27-on-how-to-stop-consuming-sugar

BP & Rich - Wedding Day WOD
https://www.youtube.com/watch?v=ZsRC6D_5HBA

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

BP cobra commander shirt
https://52b3cc-3.myshopify.com/products/cobra-t-shirt?variant=41198112571474

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

Go here for FB group community (and to ask questions)
https://www.facebook.com/groups/garagefitnessonline

Sign up here in Wodify (we launch officially on 9/8)
https://garage.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=208&OnlineMembershipId=272381

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
@andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

BP cobra commander shirt
https://52b3cc-3.myshopify.com/products/cobra-t-shirt?variant=41198112571474

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

https://liondiet.com/get-started/

https://twobrainbusiness.com/two-brain-radio-buying-gym/

linkedin
andy-mccann-1b9937

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
@andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

BP cobra commander shirt
https://52b3cc-3.myshopify.com/products/cobra-t-shirt?variant=41198112571474

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

Go here for FB group community (and to ask questions)
https://www.facebook.com/groups/garagefitnessonline

Sign up here in Wodify (we launch officially on 9/8)
https://garage.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=208&OnlineMembershipId=272381

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

Go here for FB group community (and to ask questions)
https://www.facebook.com/groups/garagefitnessonline

Sign up here in Wodify (we launch officially on 9/8)
https://garage.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=208&OnlineMembershipId=272381

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
/ @andymccann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Garage Fitness Online - Landing page

https://www.crossfitgarage.com/garage-fitness-online

Go here for FB group community (and to ask questions)

https://www.facebook.com/groups/garagefitnessonline

Sign up here in Wodify (we launch officially on 9/8)

https://garagefitnessonline.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=273064&OnlineMembershipPaymentOptionId=1077223&IsMobile=False&AuthenticationToken=

Andrew hiller 5 things cf gets wrong

Goals

Leave harder to kill

https://www.youtube.com/watch?v=z-tyj8L3dCk

1 - do as much as possible in an hour

What problem are you solving

Move well and a lot

2 - more nutrition

Stop the stupid stuff

Track for 2 weeks and I’ll help you for free

Whats your WHY

If it has a face eat it

Less to no sugar

3 - more sleep

Day light savings deaths

Other podcast on sleep

8 hours

Roll out

4 - exercise

My new rules 1 and 2

Long medium short

ROM

Look good naked (eat)

5 - avoid all the extras

Less than 5% moving the needle

Gear - learn to do it naturally. Fix the problem

Wearables - what are you getting out of it

Just show up, even if you half ass it

What is necessary?

Show up, eat better, sleep

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Landing page

https://www.crossfitgarage.com/garage-fitness-online

Sign up here in Wodify (we launch officially on 9/8)

https://garagefitnessonline.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=273064&OnlineMembershipPaymentOptionId=1077223&IsMobile=False&AuthenticationToken=

Jump to 14:00 min to get to Rich Dad Poor Dad - Robert Kiyosaki

Dave Ramsey
The Psychology of Money - Morgan Housel

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

BUY here

Nutrition Kickstarter with tracking and measuring

Sign up here

https://garage.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=208&OnlineMembershipId=272381

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Missing the Thrill of Competition? Join Garage Fitness Online and Get Back in the Game!

Working out alone in your garage is convenient, but let’s be honest – it’s also a bit lonely. At Garage Fitness Online, we bring the community and competition back to your workouts. With elite programming from CrossFit Games athlete Brandon Phillips, online comps, and a tribe that gets it, you’ll feel like you’re back in the box, even from home.
Ready to relive the glory days? Sign up now and let’s crush some WODs together – virtually, but with way more fun.

Join us today!

Sign up here in Wodify (we launch officially on 9/1)
https://garagefitnessonline.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=273064&OnlineMembershipPaymentOptionId=1077223&IsMobile=False&AuthenticationToken=

Go here for FB group community (and to ask questions)
https://www.facebook.com/groups/garagefitnessonline

Here is the consultation link: https://kilo.gymleadmachine.com/widget/bookings/smartandsimplenutrition/zoomconsult

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

coconut water
https://harmlessharvest.com/products/organic-coconut-water

LMNT
https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?variant=16358367232034

KenDBerryMD
https://www.youtube.com/@KenDBerryMD/videos

Josh Dech
https://gutsolution.ca/

Colonics
https://www.colonbrook.com/

Self Sustained Training Crohns
https://www.youtube.com/watch?v=jFP3tb3DaJI&t=32s

Enlifted
https://enlifted.me/what-is-an-enlifted-coach/

Lion Diet
https://liondiet.com/

CarnivorBar
https://carnivorebar.com/

Paleovalley
https://paleovalley.com/

Butcher
https://www.cornersedgebutchershoppe.com/

https://ngmeat.com/

https://www.thecornerbutchershop.com/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

32 at home workouts
https://docs.google.com/document/d/1_dh9Ir5RAgG4echvHtjAa6EIwSSVIe1A94QZUNSZ_mU/edit?usp=sharing

Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports." —Greg Glassman, CrossFit Founder

World class health in 100 words
Create an environment in which it's easy to eat well, move often, sleep lots, think deeply, & create real connections. Be intentional; don't just hope it happens. Chase what sets your heart on fire. Seek out challenges, feedback, and opportunities to serve something bigger than yourself. Respect your breath. Control your attention. Spend time outside. Recognize that health is the result of choices & luck. Focus on what you can control. Avoid defining it by a single number. Avoid fads & gurus. Avoid complaining & people who do. Optimize everything for consistency & sustainability. Treat yourself like someone who matters. - Ben Bergeron

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

https://www.warriorraces.com/races
https://f3nation.com/
https://www.crossfit.com/map/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

I'd pick:Thrusters
Suitcase carry
Jogging

I'd get rid of:Pistols (one legged squats)
Ring Muscle-ups
GHD sit-ups

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CF Level 2 manual
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://library.crossfit.com/free/pdf/CFJ_English_L2_TrainingGuide.pdf

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CF Level 2 manual
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://library.crossfit.com/free/pdf/CFJ_English_L2_TrainingGuide.pdf

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

using chatGPT to get questions from a live stream podcast and then turning that in to more content

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

using chatGPT to get questions from a live stream podcast and then turning that in to more content

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

https://www.huckleberryent.com/

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

https://pickleballclubmag.com/

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Financial peace
https://subsplash.com/jubileechurch-woodstock/lb/ev/+fs8ny4p

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Log your food for 2 weeks

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

January 50 grams and more on

- Podcast

- YouTubehttps://youtu.be/a3nxFuYnQMQ

Details

Listen to the YouTube or Podcast episode

Try to eat 50 grams of protein before lunch for the fist 2 weeks of January.

Post on our FB group or anywhere or text me with what you are doing and the successes and struggles.

The goal is to figure out ways add more protein in 2024, in order to build more muscles and eat less junk while increasing your metabolism.

January:

1/1/24 50 grams of protein before lunch 2 week challenge

1/13/24 Pickleball 10am

1/22/24 Bring a friend week (share me)

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

32 at home workouts

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

How to coach a successful class google doc link

https://docs.google.com/document/d/15cRrh4cp4K0rOwRrFPuQ39hV3JdGhIbc6Cr7MOo3_4Q/edit?usp=sharing

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Maintain a Healthy Weight: Being overweight increases the risk of diabetes. Consistent exercise, like the routines in your CrossFit gym, combined with a nutritious diet, can help manage weight.
Balanced Diet: Continue with your clean eating habits, emphasizing whole foods, lean proteins, healthy fats, and lots of vegetables. Focus on low glycemic index foods to prevent spikes in blood sugar levels.
Regular Exercise: CrossFit is fantastic for overall fitness, but incorporating regular aerobic exercise like running, cycling, or swimming alongside strength training can further improve insulin sensitivity and reduce diabetes risk.
Stay Hydrated: Adequate water intake is crucial for metabolic health. Encourage your clients to stay hydrated during and after workouts.
Monitor Blood Sugar Levels: Regularly check blood sugar levels, especially if there's a family history of diabetes or any concerning symptoms.
Stress Management: Stress can impact blood sugar levels. Encourage stress-reduction practices like meditation, yoga, or mindfulness techniques.
Adequate Sleep: Poor sleep patterns can affect insulin sensitivity. Aim for consistent, quality sleep each night.
Regular Check-ups:

Avoid these foods and drinks :

Soda and Sugary Drinks: Regular sodas, sweetened teas, energy drinks, and fruit juices can contain a high amount of added sugars.
Candies and Sweets: Candies, chocolates, pastries, ice cream, and desserts are typically loaded with added sugars.
Processed Breakfast Cereals: Many breakfast cereals contain high levels of added sugars and refined carbohydrates.
Baked Goods: Cakes, cookies, pastries, and doughnuts are often high in both sugars and refined flour.
Sweetened Yogurts: Flavored yogurts often have added sugars. Opt for plain yogurt and add fresh fruits for sweetness.
White Bread and Pasta: Refined grains like white bread, pasta, and rice can spike blood sugar levels.
Sweetened Condiments: Sauces like ketchup, BBQ sauce, and certain salad dressings can hide significant amounts of added sugars.
Packaged Snack Foods: Chips, crackers, and snack bars often contain hidden sugars and refined carbs.
Sweetened Coffee Drinks: Many coffee beverages at cafes contain added syrups, flavors, and sugars.
Alcoholic Beverages:

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CrossFit is
constantly varied functional movements execute at high intensity

Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

CrossFit offers the world's most useful definition of fitness:
increased work capacity across broad time and modal domains.

CrossFit recognizes 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.

1/1/24 50g protein before lunch for 2 weeks challenge

1/22/24 Bring a friend week

2/1/24 track food for 2 weeks challenge

2/29/24 Open 2/29 - 3/18

3/1/24 No sugar for 2 weeks challenge

3/1/24 Pick something to grow

3/16/24 Swamp Fox AR

3/30/24 St Pati comp (CFG only)

7/26/24 My Cousins Wedding

9/21/24 Hot shots competition 3 events 50 teams rx/scaled 7am start

10/26/24 CFG halloween gym fun party

12/14/24 holiday party

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Let's go through your goals!

Find your priorities and values
Force rank them
And then live your life

mynetdiary

Write down your goals for 2024

Find your why

Log your food for a month

1/1/24 50g protein before lunch for 2 weeks challenge

1/22/24 Bring a friend week

2/1/24 track food for 2 weeks challenge

2/29/24 Open 2/29 - 3/18

3/1/24 No sugar for 2 weeks challenge

3/1/24 Pick something to grow

3/16/24 Swamp Fox AR

3/30/24 St Pati comp (CFG only)

7/26/24 My Cousins Wedding

9/21/24 Hot shots competition 3 events 50 teams rx/scaled 7am start

10/26/24 CFG halloween gym fun party

12/14/24 holiday party

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Warhammer

DnD

Leader of the gym's board game night

Catan

NC back to GA for the schools and friends

Brevity is the sole of wit

Cause I'm a blonde - song

Meal prep and logging my food helped me lose 20# and oddly working out became easier.

Bitch and moan all you want, but do it anyways

Coach vs Critique

Relief Vet

Barbie Life in the Dreamhouse

Grandpa - work is coming boy

It's fun to remember what it's like to compete

Conan O'Brian Podcast

Meat Eater TV

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

MyNetDiary - app

I don't eat sugar / sweet

Home made bread, rarely

65% calories from FAT
23% from protein

2,202 calories per day

I don't eat nearly as much protein as I thought I did

Seeing the numbers helps me edit my intake because I want to "win" LOL

Understand the limitations of my time in the day and when I can eat, thus prepare for long spans or long activity

I edited my 11 year old recipe for my morning smoothie to drop the fat / carbs and thus up the protein %

Seeing the calorie count helps you see that "you aren't really hungry"

Talk to a coach to get your calorie intake numbers

What is tracked and measured, gets attention!

If you aren't hungry, don't eat.

Make logging a habit

What is the minimum dose needed to move the needle

If you are going to weigh yourself, find a consistent time of day to do it

Use a BMI scale

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Left handed shooting guard

College sports
I want to stay fit

Scrambled eggs and bacon!
Chick filet
Panera

I really enjoy the community and knowledge of the coaches

Don't be rude!
Don't take it personal

My dad taught me to save

You are a badass - books

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Change your story from CANT to DONT
then change it again to WILL

Set Clear Goals: Define specific, achievable fitness goals. Knowing what you want to achieve can help motivate you to stick with your gym routine.
Create a Schedule: Plan your workouts in advance and incorporate them into your daily or weekly schedule. Treat gym time as non-negotiable, just like any other appointment.
Find a Workout Partner: Partnering with a friend or family member can make the gym more enjoyable and provide you with external accountability.
Choose a Convenient Gym: Select a gym that is close to your home or workplace to minimize travel time, making it easier to commit to your routine.
Morning Workouts: Consider working out in the morning before other daily responsibilities can interfere with your gym plans.
Pack Your Gym Bag: Prepare your gym bag the night before with everything you need, so you're ready to go when it's time for your workout.
Variety in Workouts: Avoid boredom and plateaus by diversifying your workouts. Incorporate a mix of cardio, strength training, and flexibility exercises.
Track Your Progress: Keep a workout journal or use a fitness app to monitor your progress. Seeing improvements can be highly motivating.
Reward Yourself: Create a reward system for reaching your fitness goals, whether it's a treat, a new workout outfit, or a massage.
Stay Accountable: Share your goals with a coach, personal trainer, or online community. Being accountable to someone else can help maintain consistency.
Visualization and Mental Health: Use the gym as a place for mental clarity and visualization. Consider it your sanctuary for brainstorming, goal setting, and reducing stress.
Fitness Challenges: Participate in fitness challenges, such as a charity run, a local triathlon, or a weightlifting competition, to give your workouts a purpose.
Music and Podcast Time: Designate your gym sessions as a time to listen to your favorite music, podcasts, or audiobooks. It's an opportunity to catch up on entertainment while working on your fitness.
Dress the Part: Invest in stylish gym clothes that make you feel confident and excited to hit the gym. Looking good can be a motivation in itself.
Gym Playlist Power: Create a unique and motivating gym playlist that gets you pumped up and ready to work out.
Gym Date Night: Turn your gym time into a date night by bringing your significant other along. You can encourage each other and strengthen your relationship while getting fit.
Post-Workout Treats: Reward yourself with a healthy, delicious post-workout smoothie or snack. It's an instant gratification for a job well done.
Progress Photos: Take weekly or monthly progress photos to visually track your transformation. Seeing the changes can keep you motivated.
Work Toward a Special Event: Plan to look and feel your best for an upcoming event like a wedding, vacation, or reunion. Your motivation will be fueled by the desire to show off your progress.
Exercise as Social Time: Join group fitness classes or sports leagues. This way, going to the gym becomes a social activity, and you'll look forward to spending time with like-minded people.

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

AI
Artificial Intelligence

Microsoft Copilot
Bing
Bard
ChatGPT
Stable Diffusion (art)
midjourney (art) (discord app based)

Question vs Prompt

LLM - Large Language Model

SLM - Small Language Model

Local vs Cloud AI

Learn to ask better questions

Machine Learning

Autocomplete vs Thinking

Increases the iterative process in creativity

EpicPease - AI created motivational videos

Reclaim your time!

The Survival Podcast - Jack Spirko

Understand the tools to leverage it and increase your ability to earn

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Kate Decker

Vincent Finical Planning

Learning to pull the right levers

Why chase 120# body weight?

Food burn out is a real thing

I tried 10 miles and 1,000 calories a day and that was not a good lever, but I learned a lot.

Unbroken in my water

Consistency was a tough thing

Having a coach has been super helpful

Cold plunge! Nordic wave

Meditation with my whoop to track my state

Books:
Can't hurt me
Born to run

Listen to your subconscience

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Grew up in Woodstock
Went to the King's Academy school
Completed the nursing program at KSU (Kennesaw State University)

GI Specialists of Georgia
75% of those that have an issue is due to random unknown issues. Go get checked.

Magic enema :-)

Our Airbnb in Bryson city, NC - rent me
2.5 hrs from ATL
near the Cherokee side of Smokie Mt's
Fontana Lake
Polar express on train

Jubilee Church
Fall-a-palooza 10/29 (probably too late)

Live to 100

I need community and accountability

Talk to strangers!

Mental clarity too.

Bigger Pockets Podcast

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Certainly, here are five key preventive measures that are repeated or have a broad impact on several items in the "disaster list":

Financial Preparedness:
Maintaining a solid financial foundation, including savings and an emergency fund, can help mitigate the impact of various financial crises, job loss, and many life transitions.
Communication and Support Systems:
Open communication with loved ones, building strong social support networks, and seeking professional advice or counseling can assist in coping with bereavement, divorce, legal issues, and mental health challenges.
Health and Lifestyle Maintenance:
Leading a healthy lifestyle, including regular check-ups and health insurance coverage, can reduce the likelihood and impact of serious illness, injuries, and mental health challenges.
Emergency Preparedness:
Creating a family emergency plan, assembling an emergency kit, and staying informed can be invaluable for coping with natural disasters, power outages, and transportation accidents.
Education and Early Intervention:
Knowledge and education on subjects like legal rights, mental health, substance abuse risks, and addiction prevention can help prevent or address various issues before they become major disasters.

These five preventive measures can serve as a solid foundation for preparing and responding to a wide range of life events and disasters, helping individuals and families better navigate challenging circumstances.

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey

Father / Son workout partners!!!!

Oliver did 2 years of student summer strength and then moved into regular classes.

From soccer to
On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

Lawn service with Oliver
Thornwood neighborhood off Bells Ferry road

Faith Community church

Camp Ocoee YMCA

Be polite and you'll earn more money.
Be faithful with your daily commitments.
The community is a strong motivational force to keep me committed.

Ideas to ponder for nutrition habits
1. Increase water intake
2. Longer fast between dinner and breakfast
3. Eat a handful of nuts 15 min before eating
4. Ask for ½ your meal to be divided and boxed up
5. Stop eating at 9pm and then back that up 15 min each week until its a bit awkward or hard on you.
6. Only drink water at meals
7. Only drink black (or bullet proof) coffee
8. Don’t eat with your phone out
9. Only eat with someone
10. Don’t eat dessert
11. Don’t drink sugar
12. Experiment with other tastes
  1. Mustard
  2. Garlic
  3. Salt
  4. Olive
  5. Turmeric
  6. Pickles
  7. Hot sauce

1st amendment. Engage in debate.
World Watch - kids news

I will not reward your obnoxiousness!

Ruth..... Join the dark side.

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

https://crossfitgarage.com/

Number of deaths for leading causes of death:
Heart disease: 695,547
Cancer: 605,213
C-flu sickness: 416,893
Accidents (unintentional injuries): 224,935
Stroke (cerebrovascular diseases): 162,890
Chronic lower respiratory diseases: 142,342
Alzheimer’s disease: 119,399
Diabetes: 103,294
Chronic liver disease and cirrhosis: 56,585
Nephritis, nephrotic syndrome, and nephrosis: 54,358

Leading causes of deaths among adolescents aged 15–19 years:
Accidents (unintentional injuries)
Homicide
Suicide

Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

Mug of Nasty
Main oils
oregano
peppermint
tea tree (melaleuca)

Extra oil options
Siberian fur
lemon
breath
on guard
thyme

breath in the steam

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Special guest Mac McCann, my father. We talk about his eBook he wrote for his grandkids some years back. The information is still valid and true even today.
This short eBook will help guide you and your teenager to a healthier mindset.

eBook "What I wish I knew at 13"
https://docs.google.com/document/d/198Nnx_gGMbPaoX6t9-O69dxaQ1Bc_LL77fuP5gmSkAc/edit?usp=sharing

Positive mental attitude
What are the stories you are telling yourself
Negative self talk
Reframing the conversation

speed reading
Evelyn Wood - Reading Skills - book
Dr Shad Helmstetter - What to Say When You Talk to Your Self
Think and Grow Rich - book

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Rundown on how it went and what the Levels mean and more

https://www.crossfit.com/education/explore-courses

my prepping for med ball clean
https://docs.google.com/document/d/1hcgKLz28H19LPOAnHls43Nixf2B0EoaW-TrLc3LzML0/edit?usp=sharing

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Lived on a sail boat for 2 years!!!!
Ericson 32ft sailboat

Chickens!!!!!

Huskey in GA is so nice

Levi on YouTube with Fortnight
https://www.youtube.com/@jaidz4533

Baylen Levine YouTuber
https://www.youtube.com/@BaylenLevine

Foam Rolling with Andy
https://www.youtube.com/watch?v=5NbcPbIl5lY

San Dimas High School Football Rules!
https://www.youtube.com/watch?v=FgAGkxAtzIg

Swamp Fox Adventure Race
https://www.kandoadventures.com/swamp-fox

Back to the Future - was off by 1 year in their super bowl prediction

Trust me... take all your clothes off

Local AR in GA
https://www.argeorgia.com/solochampionships

Italian bus boy
Learn to anticipating needs

Tie your shoes

the parachute’s average rate of descent is from 22 to 24 feet per second

Jumping to earth from outer space
https://www.youtube.com/watch?v=Hz2F_S3Tl0Y

Jumping into a net from a plane
https://www.youtube.com/watch?v=GaANi96Z-Wg

Message - Don't trust Andy, bring water!
"Love people"

The Devil in the White City

Reply All Podcast

Not all crossfit gyms are the same, find one that fits you.

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Athlete and coach!
Grew up in Americus GA
Moved to Woodstock with Brooke
Spartan Racer!
Spartan discount code SAP-956047X

Worst obstacle on the course is Olympus

CrossFit OPEN - how much do you suck LOL
Festivus
https://festivusgames.com/

CrossFit is constantly varied, functional movements, executed at high intensity

CrossFit Garage virtual tour

Great for my mental space too!

Message to the world - Be the person your dog thinks you are

Books on tape!

Lights Out (true crime)
https://podcasts.apple.com/us/podcast/lights-out/id1505843600

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Bring a friend week 10/16/23
This episode on YouTube

What does bring a friend look like

what is our programming going to be example

What is expected of you

What to wear

What to bring

How hard to go

When to show up

Class step by step

What to do after the wod

https://crossfitgarage.com/about-crossfit-garage-in-woodstock-ga/

Virtual tour

CFG Waiver

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Gabby
Gabi
Gabbie
LOL

Grew up mostly here in Woodstock!!!!
Military college
College softball
Slow pitch softball ROCKS

Animal Dermatology Clinic
https://www.animaldermatology.com/
1453 Terrell Mill Road SE #119, Marietta, GA 30067

When coaching, I love it when members hit PRs with me :-)

Buy things you NEED not WANT

Don't yell at the refs!

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Chasing Excellence
https://www.youtube.com/@ChasingExcellencePodcast

The 5 principles of health were first heard in a YouTube video, “Breaking Down the Five Factors of Health” by Ben Bergeron. All 5 principles are all interconnected, and they’re relevant because they’re all within our control, and we can do something today to influence each factor:

Nutrition – this is key because it affects everything from our hormones and brain function, to disease, bodily functions, and gut health. The popular phrase, “You can’t out-exercise a bad diet” comes to mind
Sleep – deprive yourself of sleep for 7 consecutive days, and you will personally experience the consequences of sleep deprivation. Risk factors for several metabolic diseases may dramatically increase when we are deprived of sleep
Exercise – there are numerous benefits to exercising: increase aerobic capacity, increase bone density, increase strength, promote functionality and improve neuromuscular function to mention a few
Mindset – ask yourself, “Do I live in a friendly or hostile world?” Your answer will determine whether you’re in a positive or negative mindset. Having a positive mindset will be essential if we want to be healthy. If we are in a negative mindset, we may be defensive and pessimistic, which may severely detract from our health goals
Relationships – how deep & meaningful are they? These are the people we feel that we can share our dreams and fears with, the people who we can be completely vulnerable and honest with

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Tom hails from Loganville GA "where's Loganville"
Spent a lot of time on Grandad's farm.

captain piper Amelia island
https://theanglersmark.com/index.html

Loved being part of a team
Manners started in the south :-)

Adventure Racing
https://www.argeorgia.com/races

KSU - largest college in GA!!!!
Jubilee church
https://jubileechurch.com/

Boulder basin outfitters
https://boulderbasinoutfitters.com/

Comparison is the thief of joy

Take the time to take your kids fishing

My message - compassion of Christ

Ask Pastor John
https://www.desiringgod.org/ask-pastor-john

The Art of Manliness
https://www.artofmanliness.com/podcast/

Bigger Pockets
https://www.biggerpockets.com/podcasts/real-estate

On this podcast you will hear actionable tips on Building a Firm Foundation for Life in Fitness, Food, and Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with a heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, and entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Levi talks about his journey thus far and offers advice to other teenage boys looking to get "big".

Roughly 40# weight gain in 5 months
Focus on your eating
Beef Cake

April - 5'10'' and 120# - bench press 145#, back squat
August - 5'11'' and 160# - bench press 175#, back squat

I saw the most progress when I started tracking my calories

vitamix blender rocks

my net diary
https://www.mynetdiary.com/

eat the grams in protein for the weight you want to be
I want to be 160#, thus eat 160 grams of protein

Eat for purpose not for entertainment

Accountability - have an app and some friends
Keystone habit
Find your motivation
Track what you eat
Rest at least 2 minutes of rest between sets
5 sets of 10 reps means you'll do 5 individual sessions of 10 continuous reps. Which can be written 5x10

3 steps to start
1 - Go to the gym every day with a program (levi@crossfitgarage.com)
2 - Log what you eat (don't lie to yourself)
3 - oops I forgot to let him say it apparently

Muscle hypertrophy refers to an increase in muscle mass and cross-sectional area.

It occurs when muscle protein synthesis exceeds muscle protein breakdown, resulting in positive net protein balance in cumulative periods. This can be achieved through resistance training and protein intake, which stimulates muscle protein synthesis and leads to decreases in muscle protein breakdown

Strength training is used to regulate muscle hypertrophy.

Strength training causes neural and muscular adaptations which increase the capacity of an athlete to exert force through voluntary muscular contraction: After an initial period of neuro-muscular adaptation, the muscle tissue expands by creating sarcomeres and increasing non-contractile elements like sarcoplasmic fluid.

Muscular hypertrophy can be induced by progressive overload (a strategy of progressively increasing resistance or repetitions over successive bouts of exercise to maintain a high level of effort).

On this podcast you will hear actionable tips on Building a Firm Foundation for Life in Fitness, Food, and Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with a heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, and entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

myofitclinic.com

Alex is up in the front office. She will help you feel better.
Cupping, dry needle, massage, therapy and more.

On this podcast you will hear actionable tips on Building a Firm Foundation for Life in Fitness, Food, and Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with a heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, and entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

email me what you plan to grow

andy@crossfitgarage.com

On this podcast you will hear actionable tips on Building a Firm Foundation for Life in Fitness, Food, and Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with a heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, and entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Sue Becker owner of Bread Beckers
https://www.breadbeckers.com/

Sue's healthy minutes podcast (on all platforms)

Bread Beckers on Facebook

On YouTube

UGA - University of Georgia grad

We changed our flour and messed up our immunity.

Helped with baby's wobbly head
Reduces allergy issues
Helps clean out your back end system
Tastes great
Very nutrient dense
Helps remove warts
Helps heal faster

The Essential Home-Ground Flour Book

Our mission is to show you how easy real food is to make and how delicious it is to eat. Bread is only the beginning of what we do. Sure, we offer top-of-the-line kitchen equipment and a complete line of grains, beans, sweeteners and other natural foods and we have more than 100 co-op locations throughout the country. But whether through our live and online cooking classes, our books, CDs or our online archive of videos and recipes, nutritional education is our true goal.

Here’s why. What passes for food today bears little resemblance to the living organisms God created. The only way to know what you’re eating is to make it yourself. We’ll teach you how to do it in just a few minutes a day and help you take the first steps to a healthier life. Fatigue, sinus problems, constipation, high cholesterol and even warts are just some of the conditions our customers and our own families have overcome by rejecting processed foods and fueling our bodies with the whole, delicious fuel they were designed to use.

Sue Becker is a gifted speaker and teacher, with a passion to share principles of healthy living in an encouraging way. She is the co-owner of The Bread Beckers and founder of the ministry, Real Bread Outreach, all dedicated to promoting whole grain nutrition. Sue has a degree in Food Science from UGA and is the author of The Essential Home Ground Flour Book. Sue is a veteran home-schooling mom with 9 children and 15 grandchildren so far. She and her husband Brad, live in Canton, GA. You can hear Sue now on any podcast platform with her own podcast, Sue’s Healthy Minutes. Through her teaching, countless families have found improved health.

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as w

Don't let money mast you.
Get out of debt and feel the power :-)

This episode is the story of young Andy and also a "how to" for getting out of debt.

Use YNAB
You Need A Budget software/app
https://www.ynab.com/

Here are some common pitfalls to avoid:

Not Tracking Expenses:
Relying on Mental Accounting:
Ignoring Small Purchases:
Neglecting Automatic Payments:
Impulse Buying:
Using Credit Cards Unwisely:
Shopping without a List:
Not Budgeting for Irregular Expenses:
Not Reviewing Bills:
Lack of Communication:

11- Use Cash Envelopes:

Ramsey vs Profit first bank accounts

12- Use Alerts:

13 - Create a Detailed Budget:

Prioritize Needs Over Wants:

15 watch out for subscriptions.

Common ways the average person can work towards getting out of debt:

Create a Budget:
Use the Debt Snowball Method:
Debt Avalanche Method:
Negotiate with Creditors:
Cut Unnecessary Expenses:
Increase Income:
Use Windfalls Wisely:
Consolidate Debt:
Credit Counseling:
Debt Settlement:
Avoid New Debt:
Financial Education:

Hire a mentor! Like Vincent financial group.

On this podcast you will hear actionable tips on Building a Firm Foundation for Life in Fitness, Food, and Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with a heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, and entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Meet Amanda!
She started CF back in 2015 and then again in 2018 and she is back for 2023
Grew up here in Woodstock area and loves breakfast
Basketball
Accountant for small businesses
Board with regulars old working out and thought CrossFit might be fun
Working through a knee issue
Road cyclist
Old blind dog cycling group
https://www.facebook.com/groups/OldeBlindDogCyclingClub/

Atlanta Sport and Social club
https://www.atlantasportandsocialclub.com/

Be nice!

Josh come in for some fun!

Never get angry again

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

No Sweat Intro
Personal Training
Bring a Friend week
Alumni week
Member + your friends personalized session with Andy
Nutrition group or personal coaching
At home WOD (follow online or use the 32 at home workouts)

Building a Firm Foundation for Life in Fitness, Food, Finance
I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

My Cousin's Wedding
https://www.mcwatlanta.com/
join us on 7/26/2024

It's important to make time for yourself, especially for your mental health.
Create a schedule and stick to it
online is better than paper these days.
Color code each kid.
Minivans are the bomb.

Sports and friends wreck our calendar
PM will not happen to workout so I have to get it in during the AM

Levi reads at 3 years old
https://youtu.be/pAP5D9R1aco

Where is my hairbrush - veggie tales
https://youtu.be/LtHr7gluh08

Don't be nervous
come in for our No Sweat Intro
Supper easy and comforting
Slow easy water getting into class
5 sessions 30 minutes with a coach 1 on 1

CrossFit has allowed me to do the practical things so much easier
And it helps me clear my mind.
It's nice for someone else to help me as I help my family all day long.

Fun, Fitness, F-coaching

Sugar Smacks

Chickens for beginners (my youtube video)
https://youtu.be/cXdE2HKKwAw

Jubilee Church
https://jubileechurch.com/
260 Parkway 575, Woodstock, GA 30188

Lift that concrete bird feeder... you go girl!!!!

Billboard message "Don't threaten me with a good time"

American Dirt

Wow in the World podcast

Moms!!!!
Just come in! It's not what it looks like on TV. Coaches are super helpful
Kids need to see you doing fitness
It will not make you bulky

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Welcome to CrossFit Garage's latest podcast episode! Today, we're delving into a topic essential for everyone's success and well-being: 'Unlocking the Power of Sleep: Your Guide to a Restful Night.' Join us as we explore the science-backed strategies and expert tips to improve your sleep quality, boost recovery, and optimize performance. From establishing the perfect bedtime routine to creating a sleep-friendly environment, we'll equip you with practical tools to wake up feeling energized and ready to conquer any workout. Get ready to take your health and fitness journey to the next level by mastering the art of restful slumber. Let's dive in!

My breakfast smoothie
https://youtu.be/WEInsDOT1Zg

Stick to a Consistent Sleep Schedule
Create a Relaxing Bedtime Routine:
Limit Exposure to Screens:
Create a Comfortable Sleep Environment:
Invest in a Comfortable Mattress and Pillow:
Be Mindful of Your Diet:
Get Regular Exercise:
Manage Stress:
Limit Naps:
Establish a "Bedtime Ritual":
Limit Fluid Intake Before Bed:
Be Mindful of Medications:
Set the Right Temperature:
Invest in a Quality Mattress and Bedding:
Consider Weighted Blankets:
Use White Noise or Sound Machines:
Keep Pets out of the Bed:
Limit Exposure to Light:

On this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

First cash job was baby sitting but my first "real" was golf course, selling beer and food.
What are these taxes?

My parents taught me to save my money.

The Millionaire Next Door

Sports were a big part of my life

Tattoos
-Wicked
-My sports lacrosse (man), basketball (zone, with full court press when we score),

Math degree with a capstone in Geometry
Minor in coaching

I saw the CrossFit Garage billboard on 92!!!!

I was board with the regular gym.
Discounts will ruin your gym.
Groupon is the king of killing your business.

Math tutor.

High - pull ups
Low - none
Buffalo - I didn't want to coach, and now I love it.

September 2020 started coaching the 5am class.

Just come in, you don't have to be fit nor know how to do any of the movements.

Just come in and move!

4 things you can do to be healthier
- move
- food, eat smarter
- drink water
- go walk a mile
- routine (go to sleep on time)

No pasta, carbs, chips, etc... removing the junk is better
No fruit, its too sugary

The most unexpected thing about joining the Garage is finding "my" community.

Book keeper with her own gig! Hire me to help your financials!

To get the most out of your CF gym, listen to your coach!
Safety, form, control, speed

Walking will help you recover.

Message to the world:
- you do you!
- mind your own business!

Crime Drama!

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Hire a mentor to short cut any process

My gym mentor
twobrainbusiness.com

My "all business" mentor
twobrainbusiness.com/tinker-new

Soccer coaches courses
www.ussoccer.com/coaching

Profit First book

Pay for advice. Family and friends don't want to hurt your friendship

TwoBrain Summit

Your Personal Crypto Assistant
www.yourpersonalcryptoassistant.com
Jesse Markowitz

Goal reviews
8/26/23 - 10am - 7 people squat clean session with me

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Played basketball and volleyball (in college too)
bump, set, spike, that's what we like
Michigan

Pole vault Atlanta
http://pvatl.com/

Create a habit of attendance
Plan for more days because life gets in the way

Carry my kid all day!!!!
Habit of putting cloths in the car ready to go so I can make it to them if work tosses me curve balls

mom guilt
prioritize taking care of yourself because it means you'll be better for everyone else

Never Split the Difference

Show your kids and model health and fitness

Don't be intimidated, they want to help!

CrossFit coaches will coach you through the whole workout. You just need to show up.

Back pain after pregnancy that CrossFit solved.

Motto - Do what you love, love what you do!

Crime Junkie Podcast
https://crimejunkiepodcast.com/

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Players
Oliva - 12 years - defense
Evan - 12 years - center back defense
Levi - 12 years - mid field
Evie - 12 years and counting - mid field
Lilah - 12 years and counting - left and right forward

Clubs/Schools:Cherokee Impact / GA Impact
Nasa TopHat
Concord
Creekland MS
Creekview HS
Mill creek MS
Dean Rusk MS
Cherokee Christian
Fellowship Christian
Mill Creek MS

Time commitment:Super high
Tournaments rule your weekend

Rec vs Club:Club, at least everyone cares a bit more so the players are better
Club will help you get much better but is stressful
Understanding the game and what to do

How to get better or get on a club team:Be fast
Juggle / Touch
Game awareness (watch more games)

Club soccer is fun if you can make some friends on the team.

Tryouts:Stressful
Some clubs will take whomever
You aren't guarantee to get on a team
If you are on a team, you'll 90% make the team
Get individual training with the future coach
Fast foot work
Skill drills
Run / jog
Use both feet

Which Club to play for:How long do they keep coaches

Good Coach Qualities:Funny
Cared / invested in individuals
Talked to them
No yelling
Stick with the team
Work technical
Teach the game
Ask what licenses they have

Bad Coach Qualities:Yell
Kick and run
Players can't go past half line
Yell at each other to grow the team
Talk on the field you are going to be out of the game
Shoot at the goalie
Sarcastic comments
Sitting kids out
Kick ball
Prioritize kick ball players
Play favorites
Pick the team captains unfairly
Rely on one player

Good Team Qualities:Communication
Know where players should be
Build each other up
Be friends with your team
Defense will talk and be aggressive
Know to play to open space on the run
Don't hold grudges

There is always a better team or player
The more difficult leagues require more time and travel and MONEY
Juggling is good for you

Here's why I chose club soccer for the kids
I want them to experience adversity that is meaningful but isn't life shattering

Parents:Don't coach your kids at the game
Do NOT coach other parent's kids ever
Be encouraging (cheer, not steer)
Know what offsides is but don't yell about it, stay quiet

How to juggle
https://youtu.be/kV0NMdkCTjM

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Alaska
military kid
UGA
punch card programming
people soft
high school teacher
coached sports
AP computer science
Sequoya HS football

True character of a man is measure by what he does when no one is watching
Kate found CrossFit Garage via google
She found Josh :-)
They brought Jeff in

Go to a gym with coaches that care and have a plan
Don't compete with the 25 year olds
Work through the hurts
But be smart to keep yourself from getting hurt

Reformation Brewery - locally founded

Keep your mind active and learn new things
welding, spanish, old cars,
ChatGPT
STEM pays well
CrossFit makes your body what it should be
Tactile games
https://www.thetacticalgames.com/

Moderation is key

CrossFit has given me back the ability to play with my grand kids.

Take that first step

The unknown of what's coming excites me about the future
Travel those National Parks

National Park After Dark
https://www.npadpodcast.com/

Empire of the Summer Moon
Lies My Teacher Told Me

Billboard message - Be Nice!!!!
Eagle scouts rule

Sticky notes to family saying nice things
I need to start a podcast called "stuff I should have taught my kids"

Building a Firm Foundation for Life in Fitness, Food, Finance
I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

Oliva - Auburn ChemE AXO
Evan - UGA CS BYX
Levi - Senior at Fellowship HS

CrossFit.com
Level 1 (L1) certificate

shutterfly.com

30 min of PVC OHS will wreck you
Burpee Fran - Ouch
That 70's show
Teen Titans Go!

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

David Wallis has been doing CrossFit for over 10 years!

Savage Race is coming! Join us

Register here too
Be sure to select the “Savage Race Registration - Saturday 9/23” and not Blitz.

Team name: "The Okayest"
Click "Join Team" during registration
Select Start Time: 10:30AM - 11:25AM

Spartan Race in October in Nashville, TN

CrossFit Garage / Andy's YouTube Channel

High school lifting, Track, sports

I did too much when I got in to CrossFit. You need to rest! Plan your rest. Be smart and consistent. Listen to your body.

What's a burpee?
The intro was ... ready? 3,2,1... GO! (sorry about that)
Don't let your fitness lead you to do dumb stuff :-)
We all hate yardwork
DnD!!!!
Direction determines destination (Thank you Andy Stanley)
He Who Fights with Monsters
The Lies of Locke Lamora
Mist Born

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Host Andy McCann
Co-Host Levi McCann

we are not Hypertrophy
CrossFit will help you be better at life, more athletic, and harder to kill
You can do the things life throws at you
Intensity vs Volume
Roll and stretch
Gentlemen's CrossFit
It's not the nail on YouTube
Feebleness is chasing you down
Legless rope climb on YouTube

Nutrition
don’t eat at a drive through even starbucks
Make it harder to do go inside
Drink a glass of water at each meal
Stop eating at 8pm

8/26 - squat clean with Andy

CrossFit Garage Woodstock GA
https://crossfitgarage.com/

IG
crossfitgarage_woodstock

FB
TheGarage.ACrossFitGym

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Get involved with Eric's projects
https://www.marketdistrictdevelopment.com/
eric@md-atl.com

founder of Health Sprout Chiropractic and Wellness
http://www.healthsprout.com/

easy adventure race
Swamp Fox AR by KanDo Adventures - 3/16/24
https://www.kandoadventures.com/swamp-fox

Starbucks just north of downtown Woodstock

Learn to sit well with risk
Pay your taxes but understand which you don't have to pay
Use a third party to do your books
Talk to your tax attorney a LOT

Wealth planning:
Vincent Financial Group
https://vincentplanning.com/
Goodwin Investment advisory
https://www.goodwininvestment.com/

Aberdeen Steak house
https://aberdeensteakhouse.com/

City Planning M/W/Th nights

Flight of the Conchords- Business Time
https://www.youtube.com/watch?v=WGOohBytKTU

Andy Stanley books

Plan for the right time in your season of life to dig in deep

Get involved with Eric's projects
https://www.marketdistrictdevelopment.com/
eric@md-atl.com

Co-working space

The Garage Games
https://www.thegaragegames.com/

Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

I picked up a bad habit of drinking coffee which I'd like to kill until my race occurs as well as reduce it over all. Started 6/25/23 - Race is 7/15/23

Atomic Habits
Power of Habits

Journal your habit when it is occurring or the urge is on
Who, what, where, when, and How

How am I feeing?
Who is around me?
What time is it?
Where am I?
What was the last thing that happened before the habit cued?

Edit your environment
Be around people that already have what you want

Cue, Ritual, Reward

Refrain "I have to" into "I get to" mindset

Make the habit obvious, attractive, easy, and satisfying and you will increase your adoption

Habits are made by repetition not by time.

Saying Don't vs Can't increases your chances of success by 100%

Make a list of your priorities in your life and force rank them.
What would they say about you in your funeral?

Social edge will come back when I detox over time.

Detoxing will make you a jerk, watch out.
Talk to family before you do this.

Remind yourself of what you don't like about that habit.

Edit (clear out) your environment so that it helps you with the habit

Surround yourself with people share a similar Social contract

Repetition is key for building a habit not time frame.

We are happy, humble, helpful people that want to be healthy and fit now, as well as in our 90's

Make your goals tough but not unattainable

Keystone habit - the habit that must happen for all other habits to occur

How many classes do you want to attend each week?
What is your motivation? reward, punishment, cheers, jeers, destination, event

What will you say to the issues that try to thwart you?

andy@crossfitgarage.com

Building a Strong Foundation for Life in Fitness, Food, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

crossfitgarage.com

I hated the gym, but I want my health and fitness to improve
So I started looking for something fun and creative
I got your text video (its really me every time LOL)

CrossFit Garage is very special

6 months in and loving it

Drink more water!
Logging your goals helps
Eat more protein. I am not putting a raw egg in my smoothie

We now have chickens!
Our coop is finished, building a run

No sweat into
5 x 30 min sessions to build your Foundation
Bring a friend week

I learned I can do a lot more than I thought
I can ask when I don't know

I learned a lot about customer service
You never know what someone's day was like

Inneractions Therapy Services

Stopping the Noise in Your Head

Amy Robbins Counseling

Everyone should have someone to talk to

Softball, Band

Since starting CrossFit,
I sleep a lot better now
I've gained a lot of confidence
Hiked with friends with no issues
I love that my husband is here now

Smart but Scattered (I listened to it)

Healthier Life, this way!
Be awkward, brave, and kind

Building a Strong Foundation for Life in Fitness, Farm, Finance

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)

https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)

https://www.youtube.com/@AndyMcCann42

My Lightning Node

Pubkey

03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr

Pubkey

npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CoHost - Levi McCann
Find your purpose/ vision

What will they say about you when you are dead
Cast a vision and then set your goals SMART
Track them if you can ex be nice vs hug 2 people / day
Both methods have their place
PMA My dad - Wrestling mantra
Beliefs For my kids - Mccann kids anchor
The value of values - easier to make decisions and goals
Mow vs get Evie from camp
Speed of trust
CFG 3 question - values

Creating habits is the fastest way to achieve goals and vision

Base your habits on values
Be kind - publix carts
Healthy body and mind - CF daily habit attendance

How to create a new habit or change an old one

Cue, ritual, reward,
Journal the who, what, where, when,why,how and what are you thinking and feeling to understand the whats happening
Coffee experiment coming soon

Atomic habits-James clear

Small choices overtime pal great
You get what you repeat
The most powerful outcomes are delayed
Goals are the result you want while systems are the processes used to get there
Shift the way you identify yourself to be the person I’m trying to become
Use the feedback loop of identity shipping habits and habits, shipping and identity to help you become the person you want to be
Q craving response reward
Make it obvious, attractive, easy and satisfying, create destroy habits
Implementation settings, I thought here I will do this this time in the state of this location
Habit stacking. Make the queue very specific.
Your environment for Re-introduction to a Q will have a habit. Return you must clean out your environment.
Temptation bundling is similar to habit stacking do the thing you need to do so that you get to do the thing you want to do
Surround yourself with people who already have the results you’re looking for, and you are more than 50% likely to achieve those habits
Change your mindset from “i have to “ to “ I get to”
Get your reps in so that your queue ritual reward, will eventually become a habit
Habits form based on frequency not time so rather than thinking 30 6090 days think 30 6090 repetitions
Reduce the friction in doing your habit, so that it is organized easy and compelling
You say have a tractor to measure whether you did and accumulated enough reps. Like 20 marbles in a jar and I will work out 20 times this month.
Having a contract is a document that specifies what you will do and the punishments for not doing it. Schmidt Hass to be so severe that you never want to be punished.
One way to keep a habit going is to give it just enough challenge that it’s hard but. If it’s too easy. It’s too hard.
Master the mundane

Power of Habit - Charles Duhigg

Keystone habit
Delayed gratification
Will power is a muscle you can exercise
Write out your plan for the habit (ex weekly when I will work out)
Plan for the road blocks (when my boss emails, dont answer it or ask if it can wait so I can workout)
Rely on a smaller group 4-6

McCann Kids’ Anchor:

I am a McCann.

I am loved and I give hugs.

I am confident in my abilities and rely on God.

I do my chores and homework to the best of my abilities.

I am pleasant and polite and will defend my brothers and sisters.

I learn the Bible and I’m a good sport.

I’m happy and proud to be a McCann.

Building a strong foundation in life with Fitness, Food, and Finances
CrossFit Garage

Laura's journey with being very over weight at 230#'s
and she knew she needed to change to keep up with her daughter.

Hello box jump

Why - I want to be healthy for my daughter.

Choose your hard

Movement can change your physiology

Habits:
- plate method (easiest)
- log your meals (toughest but best)
- eat more protein (everyone)
- read labels
- get 30 min of activity
- drink more water (red lights)
- you must do the work
- think about your choices (mindset)

Hire a mentor to shortcut your time line to your goal

Get started with a coach

Broad and general or super specific and dialed in.

Focus on body change not the scale

Consistency overtime, don't be impatient

Make time for you.

Your kids are watching.

Find your fit in a gym.

Became a coach and found I loved it!!!!!

Cashier at Publix woot woot!

Start small and grow into the journey

Building a strong foundation in life with Fitness, Food, and Finances
CrossFit Garage

First steps:

Stop eating at places that have a drive thru
Shop on the edges of the grocery story
If it doesn't spoil when you "unwrap" it, its probably not food. It's entertainment

Know your food's source:

Grow something, anything (a plant, a chicken - My Chickens for Beginners video)
Eat close / Buy local (like Potpourri Farm and Greenhouse)
Eat for function not for fun (podcast - how to stop eating sugar)

Chicken Eggs:

An unwashed eggs last for 3 months in the open (you don't have to refrigerate them)
Make your own feed (Bread Beckers local)
Here's my feed video
Free range chickens and let them eat natural
Predators :-(
GOLDEN eggs :-)
You don't need a big coop
You should do 2 or more chickens so they can socialize
Don't rely on weak chicken wire
Automatic doors are awesome
Incubate eggs
Candle your eggs

If you are allergic to chicken eggs, you may not be allergic to duck eggs

Building a strong foundation for Fitness, Food, and Finances

Black rifle coffee is the setting

She is an energizer to those around her and loves the community here at the Garage, with a sports history in volleyball and basketball.

Hit a new PR in the OPEN!

Goat = the thing you need to get better at

Lean in to your goals

First job stories :-)

Wanda, come CrossFit with us!!!!

Shout out to Nadia!!!!

CrossFit helps you tackle the fun events of life.

Goal - 10 minute mile

Take care of your mental health

Writing a children's book "My names David"

Building a strong foundation for life in Fitness, Food, and Finances

My contract with you!

Levi and I outline our service to you

We follow the CrossFit methodology

the aim of CrossFit has been to forge a broad, general, and inclusive fitness. We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable

“constantly varied, high-intensity, functional movement.
capacity to move large loads over long distances, and to do so quickly
any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness”
CrossFit increases work capacity across broad time and modal domains
CrossFit is a core strength and conditioning program.
CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy
Your needs and the Olympic athlete’s differ by degree not kind.
we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk.
Fitness is a hedge against sickness since you need to pass through wellness
Pyramid
“Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally.
base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar

Mom falls as stroller heads to traffic video

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.

CrossFit Training Guide

CrossFit Garage's Mission, vision, motto
Mission:
Our mission is to help you reach your goals.
We aim to mentor you to become the hero of your own story.
Through guiding you in health and fitness in your body, heart, and mind.
We utilize proven methods like Personal Training, CrossFit, Macronutrients, goal setting and more to empower you toward success.

Vision:
To inspire, empower, and coach lifelong health and fitness strategies inside and out, so that you can live your best days now and well into your retirement.

Motto:We are happy, humble, helpful people looking to be healthy and fit now and well into our 90s.

Kelly T - 46 yr mom - I couldn’t lift the mulch bag and coming back to CrossFit

Kelly was a college soccer player and played into her 30’s. Has 4 kids and needed something else. Dr Eric told her to try CrossFit.

Processors her own chickens (farm fresh)

Bucee’s, cracker barrel, homemade dog food

www.rediscoveringbiblicalmanhood.com

www.bestillministries.net

Greenlight.com

Profit First - book

mikemichalowicz.com/profit-first

www.thekingsacademy.org

Alay_powerlifts

www.instagram.com/ayla_powerlifts

www.facebook.com/deputygomez

Kelly on Be Still Ministries

podcasts.apple.com/us/podcast/spiritual-warfare-and-deliverance-kelly-teresi/id1599884540?i=1000559424791

www.eisenhower.me/eisenhower-matrix

Love your neighbor!

Join us at CrossFit Garage (woodstock, ga)

Eat real food first
Stop eating entertainment
Supplements only move the needle maybe 1%
Find specific for you items
Fish oil

Start with nutrition, real food, then move.

Yancey at Health Sprout in down town Woodstock

Blood mountain GA
Mountain Crossings
Hammer Endurolytes
A man that didn't know his limits

How do your start a rental business

The Psychology of Money book
Get a big umbrella policy
Use an LLC for each property
Do your background checks
Write a solid contract
Avail
Zillow
learn to fix stuff (youtube)
Rich Dad Poor Dad
Dave Ramsey
Sprinkles Capital (invest with us)
Bigger Pockets
Start in the location that will be up and coming in 10 years
Find a team that knows about rentals or is in the business

The Psychology of Money: Timeless lessons on wealth, greed, and happiness

Is SUMO DL cheating
Is Chest day really the best day
Can you use to much Pre-wod
Why is Nick so jacked
Should burpees be considered human right's violation
Which exercise will help me lose weight
How much protein do I really need
How to shred belly fat fast
What is the best HIT training
Do have to be young or in shape to do CrossFit
Do people get injured all the time doing CrossFit
How do I choose a CrossFit gym
How do I know what a good CrossFit coach is
Isn't it super expensive to join a CrossFit gym
Will CrossFit affect my health
Where can I do CrossFit
Where can I find CrossFit workouts
Is the WOD enough
Why does exercise matter
What is the best program for me
Where should I begin
Does CrossFit affect your mental health
Do you need protein
How do I can weight when exercising
Why is there a difference between men and women WODs
Can you do CrossFit without a gym
Are burpees a human rights violation

Eddie trains the "normal" way
I use CrossFit
but we both team up for Adventure Racing

Adventure racing in Georgia / Southeast
Outspokin bikes
Blue Ridge Adventure racing
Galloway method
Worlds Toughest Race - Echo Challenge
Georgia Orienteering Club
Camp Ocoee YMCA TN
Pinhoti Trail Runs
For the Team
Evie Adventure Race OMAR 18 water fall
CrossFit Garage - Woodstock GA

None

Carry protein with you
packs of nut butter
beef jerky
30 minute window after working out to apply protein
real food if "unwrapped" will spoil
shop on the outside of the edges of the grocery store
Losing is learning

These are technologies you'll want to know something about. This is my high level look at them through the eyes of an enrapture.

Farm, Fitness, Finance: Building a Strong Foundation for Life

I believe in building a strong foundation for life through farm-fresh nutrition, functional fitness, and sound financial practices. Join us in creating a healthy and resilient future!

Happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's.I talk about how to live that good life now and later with heavy slant towards fitness, nutrition, mindset and goals. I will even get into raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

Podcast with other non YouTube formatted episodes
https://crossfitgarage.buzzsprout.com/share

YouTube channel with other visually videos (long and short)
https://www.youtube.com/@AndyMcCann42

My Lightning Node
Pubkey
03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

Find me on LN+
https://lightningnetwork.plus/nodes/03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6

My Nostr
Pubkey
npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

other links from episode
https://www.bitcoinbeach.com/
https://www.woodstockga.gov/
https://simplicable.com/economics/money
https://www.crossfit.com/essentials/what-is-fitness-lecture-10-physical-skills
https://mempool.space/
https://bitnodes.io/nodes/live-map/
https://bitnodes.io/nodes/network-map/
https://nostr.com/
https://iris.to/
https://snort.social/
https://fountain.fm/
https://explorer.acinq.co/
https://www.thesurvivalpodcast.com/members-brigade
https://start9.com/embassy-pro/
https://www.yourpersonalcryptoassistant.com/

Rewind from a while back

Habit loop
Work on things that are Important and not urgent
Interdependence
Begin with the end in mind
Put the "first things" first
Abundance mindset
First seek to understand then to be understood
Centergy
Sharpen your own saw, learn something
Create guiding principles

Grizzly Soft Wash

Bowling at Life college
Gaining and then loosing weight
Overcoming bullying
Why am I eating this way
Mom class
Spartan racing
Pressure and soft washing
Body in a constant state of survival
Time to buy a house!

No kid wants to listen to their parent and most parents can't help coaching their kid. Here are some ways to get on the same team effectively.

https://crossfitgarage.com/

Youtube episode (same but visual)

Put your information in their form on their website.
You become a "lead" and we/they will contact your.
Usually there is a mix of automation and human interaction.

We are happy, humble, helpful people that want to be healthy and fit now, as well as in our 90's

Do you want classes, open gym, or maybe do your own programming?
Make sure you know what you want from a gym, including
community, coaching, mentoring and accountability.

No sweat intro
onRamp / Foundations (5 x 30min 1 on 1 sessions)

In Woodstock, GA on 92 across from Black Riffle coffee

We are happy, humble, helpful people that want to be healthy and fit now and into our 90's

Desire coaching, mentoring, and accountability

Become the hero of your own story

Constantly varied functional movements executed at high intensity

Track and measure

Fix your nutrition

Find a gym that matches your personality.

No contracts
3-7 coaches
5-9 classes a day
100 members
3000 + sqft

Message for lock down days.

Your kids already knows. You don't have to embarrass him by yelling out mistakes on during the game.

What would you say about someone else's kid?
Never yell at someone else's kid.

Video yourself on the side line
Do the other parents move away from you

Let your kid learn to step up and advocate for himself, quit plowing the field for them.

Is my kid the best kid on the team? If you are the only one saying so then its pretty much not true.

Losing is learning and a chance to grow.

Breath and smile. Enjoy this time as it will end sooner than you expect.

Summer strength details here

YouTube:
PK score

Adventure Race with dad

Notes:
8th grader playing club soccer playing the 6 position
Let them ask 'how did I do'
Smallest kid on the field, lifting really helped
Loves deadlift and back squat
Learn to lift correctly
Know your pace
Don't cheat your reps
This will work for anyone at all levels
Helps in the off season keep your edge
Learn to eat
High, Low, Buffalo
Parents on the sidelines - your kid already knows it
Tell me a story
Don't worry, they are not thinking of you
The 4 F's

CrossFit Garage is in Woodstock GA
Kopa CrossFit is in Jefferson GA

This story has lots of fun/interesting/odd side tracks :-)

Friends since 1988 after an aggressive game of street football, we journey quickly through time and find Cam at 51 in difficult life situations.

He chooses to fight time and feebleness and take action by listening to his oh so wise buddy and join a local CrossFit gym. The challenges are real and the rewards are great.

I chat with Levi McCann, my son. He's been doing crossfit and summer strength since 2015.
He's been working on the SWOLE 60 program, refining it to 'perfection'.

Of course we tangent all over the place.
SWOLE 60 details

These videos show gym owner, Andy McCann’s kids demonstrating these lifts: 2019 vs 2017 vs 2015.

fun videos of Levi
How to juggle
Skiing terrain park
Pirate song :-)
Talent show band
Wrestling
Swole 2022

Jamie Thomas at Black Riffle Coffee

Acting / Theater
Voice overs
DnD
BitCoin
Lover of new things
Relief Veterinarian
Therapist
Coffee will melt your invisiline
Improve - I didn't know you were funny
Names
You're fine
Mom!!!!
Box in a box - beast people
Hire a coach to speed up the process
Be the coach not the critic
Pay your friends for their advice
Hi Low Buffalo
Curling
Bar math

sample demo reel (cursing)
https://youtu.be/qq5Kzl5G9rg

Samples:
https://youtu.be/dlz78xywgoI

I come in at 1:48 as Susan from HR on that one 🤣

https://youtu.be/Z7bKcSzY6Fc

That’s me beating someone up

https://youtu.be/1HTfTuidWLE

Here I am at :40 as the Pleasure Bot 🤣

https://youtu.be/FCI2pQvLiKQ

At :09 an annoying on hold message

https://youtu.be/tukyooMJ1qM

At 9:09 I’m a nice old lady

https://youtu.be/EC-wusL3N3g

5:30 as a silly cartoon love interest

https://youtu.be/bSZ3-LqTxYI

1:10 as a terrible rendition of Storm

Old live broadcast from 2018. Still no bread or sugar for me.

Get a mentor
Weak is strong in the dark
Shout your story
reset your leptin receptors

the answer to life, the universe and everything... 42

a conversation with our member Hannah covering a lot of topics

Sugar
CrossFit
Mom
Home
Bible
Love
Rental property

Program details here
https://crossfitgarage.com/summer-strength-for-students-woodstock-ga/

2015
https://www.youtube.com/watch?v=5nfe5fu7VsU

2017
https://www.youtube.com/watch?v=8IvsN2RI9tg

2019
https://www.youtube.com/watch?v=YAnK4ZOvpbo

Ansley
https://www.youtube.com/watch?v=sUJnjrDc1JI

Giving Freedom & Self Sufficiency a Shot - Episode-3269
or on YouTube

I was a guest on The Survival Podcast with Jack Spirko

I've been listening for years and trying what he brings up for self sufficiency etc.
This is me saying thanks and encouraging his audience to just try it.

We talk about successes and failures

Today long time listener Andy McCann joins us to discuss simply giving the things we talk about all the time on TSPC a shot. How some will work for your personal lifestyle design and some won’t & how that is okay. It is the path to finding your personal path.

Andy learned early to find fixes as he pursued an engineering degree while struggling with dyslexia. Finding work-arounds for that as well as the engineering mindset has led to becoming a fan of implementing ideas and solutions that make sense. He has been listening to TSP since near the beginning and has tried many of Jack’s suggestions. Some have gone well and others were a bust.

He joins us today in his words, “to motivate people toward self sufficiency and liberty, to take action towards living that good life if times get bad or even if they don’t”.

Resources for today’s show…

Join the Members Brigade
TspAz.com
TSPC on Discord
TSPC Group on Telegram (group chat)
TSPC Telegram Channel (just messages from me)
Jack on Flote
Jack on MeWe
Join Me on Odysee
All My Recommend Bitcoin Tools and Resources
Jack’s Nostr Pub Key – npub15879mltlln6k8jy32k6xvagmtqx3zhsndchcey8gjyectwldk88sq5kv0n

Sponsors of the Day

Start9 Embassy Servers
JM Bullion
Join the MSB Here
Redneck Hippy Duck Farmer T-Shirts at TspSwag.com
JB Weld WaterWeld Underwater Epoxy Putty – Item of the Day

Andy’s Links

Andy’s Npub on Nostr – npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy
CrossFitGarage
Andy’s Podcast
Andy’s YouTube
Andy on InstaGram
FaceBook

Spoiler... It's the one you'll actually do.

What's your goal and your sticky why?

Write down your goals.
What will they say when I'm dead?
Follow the Stephen Covey formula

Boot Camp
Power lifting
Olympic Lifting
CrossFit

Get a coach
Test and Measure

Rebecca shares insights from 7 years of CrossFit as well as parenting and when she met the gymnastic dad of Olivia LOL

Road map for getting a skill

Progressions, modifications, scales

The goal is for the member to work through these and find where they are at and know their next step

Pull ups

progression options:

Kip swing with feet on box

2 kip swings + 1 Kip, with feet on box

2 kip swings + pull-up, with feet on box

2 kip swings + 1 pull-up + 2 kip swings, with feet on box

box pull-ups

strength options:

banded on rig and pvc pull down

barbell on rig rows

barbell on rig seated pull ups

banded pull up (and crossed)

strict or swing/kip

banded on J hook pull up

strict or swing/kip

Muscle ups

Ring support

Strict ring dip

low ring transition

Kipping low ring transition, feet close to hips

Kipping low ring transition, feet away from hips

Kipping ring MU

Handstand walk

Kick up some, no wall

Kick up to wall, tap, down

kick up and hold

hold and shift weight on shoulders

hold and lift hands up a bit

Toes on a box, bent, hands walk around box

HS walk into the wall a few steps

no wall, kick up with friend support

no wall, walk with friend support

Rope climb progressions

lay/sit rope pull climbing to feet
seated box leg wrap
pull up rig hold feet wrap stand
seated box leg wrap stand up

dips

db on boxes feet on the floor

db on boxes feet on the floor

Rings jump and hold

Rings jump and slowly descend

swamp matador as needed

She's a crossfiter and coach and a McCann :-)

Vivian shares her thoughts on CF and the OPEN and motivation

Her protein
https://1stphorm.com/?a_aid=Vivian24

I've been on this no sugar road for a 9ish years. Here's what I've learned so far....

Sweetener comes in many names/forms
https://www.virtahealth.com/blog/names-for-sugar

Research has shown that when an individual eats sugar, the brain produces huge surges of neurotransmitters such as dopamine, which is similar to the effects of drugs like heroin and cocaine.

AddictionCenter.com links the addictive properties of sugar to those of cocaine

There are five types of taste buds on the tongue: sweet, salty, sour, bitter and umami.

If it has a drive through don't eat there

shop on the edges of the grocery store

Don't drink sugar

Can't vs Don't

Have snacks ready to go

Log your journey / cravings

Accountability / Teach someone else

Consuming too much added sugar can have many negative health effects, such as cognitive decline, gout risk, harm your kidneys and cause cavities.

Cancer feeds on sugar

My every day breakfast smoothie video
https://www.youtube.com/watch?v=WEInsDOT1Zg

Justin's Peanut butter packs
https://www.justins.com/products/classic-peanut-butter/

Archer Mini Beef Sticks
https://www.countryarcher.com/products/mini-beef-sticks?selling_plan=639336484

Fitness in 100 words
https://journal.crossfit.com/article/what-is-fitness

I cornered Heather for a chat on mobility

She takes the time to get very warmed up and after to mobilize.

Do the smart thing and stretch.

She double WODed and PR'ed today too ;-)
Echo/burpee

Always does Murph with a weight vest

Her awesome little pull up gloves
https://www.amazon.com/Fit-Four-Weightlifting-Training-Athletes/dp/B00FKZS22S?ref_=ast_sto_dp&th=1&psc=1

I chat with our member Pete Brooks:

From Massachusetts to VA to GA
OG broadcasting
Help First
Lifted heavy in my youth
Sticky "why" for staying healthy and fit
Phase of life
Community
Be consistent in attendance
Happy Humble Helpful people who want to be healthy and fit now, and in our 90's
Embrace your nervousness
42

Getting 2 raised beds prepared for the spring.

Jordan does most the work (nice)
Partner with folks that like doing what you like to learn and learn!!!

Put carts back, because it doesn't hurt to be nice
Peat moss - keeps moisture - Hydrophobic - mix it in
Rotate your crops. I did tomatoes so no tomatoes for you

2 all beef patties, special sauce, lettuce, cheese

Black kow - dirt - 50-50-50
Old stuff was dead so it shouldn't grow again.

You don't have to be accurate just close
He's looking for a visual cue as well as a tactile one
Don't taste it

Never Ending Story
Rock-eater
Star-child

vitamix - the boss

Jordan is the man in the box
shovel movement is harsh

Bullet proof coffee - (they hated it)

Ollie - Great pyrenees - protects that floor from being too dry

10 cats will cure anxiety because 90% of the time they don't want to be pet, and petting is the key

Cats rule the world

Getting 2 raised beds prepared for the spring.

Jordan does most the work (nice)
Partner with folks that like doing what you like to learn and learn!!!

Put carts back, because it doesn't hurt to be nice
Peat moss - keeps moisture - Hydrophobic - mix it in
Rotate your crops. I did tomatoes so no tomatoes for you

2 all beef patties, special sauce, lettuce, cheese

Black kow - dirt - 50-50-50
Old stuff was dead so it shouldn't grow again.

You don't have to be accurate just close
He's looking for a visual cue as well as a tactile one
Don't taste it

Never Ending Story
Rock-eater
Star-child

vitamix - the boss

Jordan is the man in the box
shovel movement is harsh

Bullet proof coffee - (they hated it)

Ollie - Great pyrenees - protects that floor from being too dry

10 cats will cure anxiety because 90% of the time they don't want to be pet, and petting is the key

Cats rule the world

CrossFit will sharpen your mind as well as your body.

CrossFit can be demanding AND for longevity

Fit now, and in my 90's

We are capable of way more than what our mind might be telling us.

While, basketball doesn't make you taller,
apparently gymnastics makes you smaller

We need adventure and a goal

Books:
Dr Leaf's books
David Goggins - Can't Hurt Me
Cameron Hanes

https://www.mutesportsequipment.com/

Tim and Laura with Mute Sports joined us for a day to teach DU skills and sell gear. What a great time

Lessons:
1 - relaxed grip at the end of the handle
2 - forearm stationary and go back and forth with wrists, not around
3 - use your thy and butt some
4 - practice 2 minutes a day
5 - jump when the cable is eye level
6 - stall then flick
7 - look straight ahead to keep your body upright
8 - keep handles in your peripheral vision
9 - slow down!
10 - pay attention to the timing!
11 - the cable is about 3 feet longer than your are tall.

around 8:30 get direct advice

Programming at 22min

Do I eat before I work out?

High rep WOD will create a lot of soreness.

You must practice your skills to get those skills.

Programming

Fail a lot, but don't worry about it. Keep the losses manageable.
Do something but don't do it in fear or in a hurry.

Find a mentor to shortcut these failures.

Find a business owner that you can help in the area you want to go into.
Every owner would love it if someone else cared as much as them.

solo or partner???
electronic payments for ease
youtube for solutions
tools like zillow help a lot

Back story of
Andy and the Garage

and programming for April May and next week

28 min - April/May blue print
38 min - next weeks programming

Mindset
Everyone gets to choose what HARD they want to pursue in their life.

You may not think you are choosing slot, immobility, gluttony.... but by not choosing the other options, you are defaulting to this choice

Being broke is tough
Being rich is tough

Profit First - Mike Michalowicz
https://mikemichalowicz.com/books/

The biggest failure in communication, is to think you communicated but really didn't
https://jockopodcast.com/

Stopping the Noise in Your Head
https://www.audible.com/pd/Stopping-the-Noise-in-Your-Head-Audiobook/B01ENN0RRA

We are happy, humble, healthy people that want to be fit now as well as in our 90's

Walking the floor talking to members after they finish their first OPEN WOD

Oops. The previous has the current week and this has next week. This is what happens when you plan ahead :-)

Doing CF even if its slow or "not feeling it" is better than most any other method for GPP (General Physical Preparedness)

Perfect programming - nope

We need to train our skills more and create more time for just lift days as well as 45 min days.

CF Open
https://games.crossfit.com/

MuteSports
https://www.mutesportsequipment.com/

Summer Strength for Students MS/HS
https://crossfitgarage.com/summer-strength-for-students/

CrossFit Linchpin
https://crossfitlinchpin.com/pages/workouts

Member Facebook page
https://www.facebook.com/groups/224352477647633

CrossFit doesn't do hypertrophy
Constantly varied movements executed at high intensity
More skill and cool down
Progressions

Nutrition Kickstarter
https://crossfitgarage.com/nutrition-coaching/

1000 WODs - Louis Judge
15 Double Unders - Sergio Vill

Is not just about getting fit, but that is a massive part of it. This is where routine commitment to yourself comes in.

Its also about community. The fun folks that are on this journey with you.

How will you approach this workout
Did it work

Track everything!
If its tracked, then it gets attention
If it gets attention, then it will improve!

Many members login to class but are not logging any results. The first is great as it helps us keep everyone accountable to attendance. The second is for you! To help you see where you are and where you've been and of course where you can go.

Well done on all these PRs. Keep it up!

A. Commit to the process, not the goal.

B. Embrace the power of "I don't." vs cant

1. Figure out what you currently eat.

2. Start with a fast day.

3. Exercise first thing every morning.

4. Eat four or five almonds 15 minutes before every meal.

5. Drink a glass of water just before every meal.

6. Always stop eating when you start to feel full.

take breaks to let your mind catch up

7. Don't eat anything white.

8. Make sure every meal is healthy.

meal prep

9. Toss in a snack.

plan ahead

10. Burn about 500 extra calories a day.

use a wrist band device to track

11. Cheat wisely.

savory chocolate

12. Weigh every day.

same time

13. Keep a food and exercise journal.

**Motivation Myth - Jeff Haden

Our YouTube Channel
https://www.youtube.com/channel/UCTSQYgkfCAPglYan35KBFbg**

3 Easy and FREE actions to start becoming healthy again.
- posture
- drink water
- sweat more than normal daily activity

Need help?!?! we are here for you
https://crossfitgarage.uplaunch.com/join/2297

Health Sprout posture podcast
https://www.buzzsprout.com/1235159/5394994-2-chiropractic-for-the-win

on YouTube
https://www.youtube.com/watch?v=1DjMzqJWLLo

Have a sticky why!
CrossFit OPEN
https://games.crossfit.com/
Nutrition Kickstarter 4/28

Gym Programming skip to 29:00

Friday night lights
2 teams (for fun)
No PM classes just the 6pm “booya” (skip other classes)

CF education
Private “your friend only class”
Summer strength

Programming thoughts (CAP, progressions vs scaling, strength last)
Adding 2BB baseline nearly every month for that check in
10k day is coming
Muscle up

Newbie….
who/when can you use chalk - Alan L
When should I use knee braces and belts - Carly
Can I come in to just row if I’m really sore?
What if I’m late to class?
What shoes should I get?
When should I rest on the lift or gymnastics
What should I log?
What if I go jogging? Remote coach
When should I take supplements?
Form vs intensity/speed
Reasonable goals for men and women at the various stages of life and what it looks like to maintain your health and fitness versus being 20 and trying to blow your house a business up
Eggs and chickens

Crossfit Garage Open event…. Friday night lights!
For three weeks we will be doing the open workouts as a gym Friday evenings at 6:00 pm, judges will be present!
20$ to register and you get a 25$ gift certificate for No Bull!
Weekly themes and games to make this event the best as a community!
This is great way to have fun and compete in a friendly way and see how this process works for other athletes!
February 17th - Super Hero theme/corn hole games/ BYOD
February 24th - 80s theme/musical chairs with boxes after you have completed the workout/ BYOD
March 3rd - wear your team colors/ we are dividing the gym into two teams…. Red and black!
If your team wins you get serious bragging rights!
After we will have pizza and a game of kick ball at the gym
No evening classes on these dates!
6 pm for all members to do the open workouts
You can arrive as early as 4 pm to enjoy the community and cheer members on!
3/18 competition

It's that time of year again for the annual St Patrick's Day Throwdown. We will be doing it as an intramural event again, so just Garage members!!
Two person teams this year with an Rx and Scaled division. Teams can consist of MM, FF or MF. There will be 3 WODs and a 4th as a tiebreaker if necessary, with each WOD being performed "you go, I go" style.
Please note the coaches can veto Rx/Scaled classifications!!
Cost is $45 per member or $90 for the team and includes a throwdown shirt. Prizes will be given to 1st, 2nd, and 3rd place finishers in each division.
To register, Venmo Dani @danielle-walsh-38 and include your shirt size. If registering both team members, please include both team member names and shirt sizes. Feel free to throw in your team name also if you have one!

https://youtu.be/YzhuGmQdM9A

the right questions to ask yourself before you start

Caged or free range
For meat or eggs or as pets
What to feed them
How to shelter them
Will mother nature kill them

https://www.youtube.com/watch?v=cXdE2HKKwAw

Have a sticky why!
CrossFit OPEN
https://games.crossfit.com/

Hypertrophy
https://en.wikipedia.org/wiki/Muscle_hypertrophy

Nutrition Kickstarter 4/28

Private "bring 4+ friends" class with Andy

Cam's adventure

Gym Programming skip to 16:58

Open /216
Friday night lights
2 teams (for fun)
No PM classes just the 6pm “booya” (skip other classes)
Nutrition 4/28

CF education
Private “your friend only class”

Programming thoughts (CAP, progressions vs scaling, strength last)
Adding 2BB baseline nearly every month for that check in
10k day is coming
Muscle up

Cam’s story and questions
Mom
Interesting. It was my first of the 3 foundation classes they make newbies go through. I had gone to a regular class Monday and something we did hit my core b/c my abs were super sore. Then we did some sit-ups today which felt like torture!

That was my fifth class of the month and I’m going again tomorrow and Friday. So far I'm enjoying everything but the soreness which I’m told will never go away but after a month it will feel more like normal soreness instead of the “I’m dying!” Level of soreness I have now.

Will I be able to do this stuff or am I too old / top out of shape?
Will I look and feel like a moron?
Will everyone be younger than me?
Am I stupid for trying this after so many years of inactivity?
Will I injure myself and end up quitting?
(And after the first class) How on earth does that skinny little girl and that middle aged woman lift so dang much weight?

2 friends jamming for me

I'm too old, out of shape, baggage, big

Short cut is to find a mentor/coach

Focus on this
Fitness
Nutrition
Mindset

2 friends jamming for me

Programming
Continuing ed
Calendar

2 friends jamming for me

programming and more
CrossFit Open

2 friends jamming for me

CrossFit is the dumbest thing in the world, they'll say.

2 movements you can do to defeat father time

Food habits
Why does it have to be so hard

LIFT Bro!