Welcome back to another episode of the Bigger Than Fitness podcast! In this episode, Coach Marty Pajek sits down with Coach Ken Grano from Crooked River CrossFit to explore Ken's remarkable fitness journey. Here’s a detailed breakdown of what we discussed:

Introduction:

• [00:01] - Marty Pajek introduces the episode and welcomes Coach Ken Grano.

Ken's Journey to CrossFit:

• [00:16] - Ken discusses how he joined Crooked River CrossFit in August 2018 following his mother's health scare and cancer diagnosis, which motivated him to reassess his own lifestyle choices.
• [00:38] - Ken elaborates on his initial fitness background, previous exercise habits, and the pivotal first workout at the gym that challenged his perception of fitness.

Motivation and Consistency:

• [03:30] - Marty and Ken talk about the importance of having a strong reason ("why") for starting and sticking with CrossFit.
• [04:42] - Ken shares how his "why" continues to drive him and discusses the role of goal setting and progression in maintaining motivation.

The Role of Discipline:

• [06:58] - The conversation shifts to the significance of discipline over motivation in maintaining a consistent workout routine.
• [07:33] - Ken emphasizes the necessity of showing up and putting in effort, even on days when motivation is lacking.

Setting and Achieving Goals:

• [09:09] - Marty and Ken delve into effective goal setting, breaking down long-term goals into manageable steps and the importance of setting specific, actionable goals.
• [10:09] - Ken explains how scaling workouts and progressively challenging oneself can lead to significant improvements.

Pushing Intensity and Embracing Challenges:

• [14:06] - The hosts discuss the need to step out of comfort zones and push workout intensity to achieve results.
• [16:33] - Ken talks about how finding and embracing workout intensity can lead to better fitness outcomes.

Recovery and Adaptation:

• [18:16] - Discussion on how regular, even less intense workouts, can aid in recovery and maintaining consistency.
• [19:33] - Ken shares insights on using fitness as a form of recovery and the benefits of staying active despite soreness.

Nutrition, Sleep, and Hydration:

• [24:58] - Marty and Ken touch on the critical role of nutrition in fitness performance and overall health.
• [25:38] - Ken recounts his journey with nutrition, the importance of macros, and making small, sustainable dietary changes.
• [29:02] - The conversation highlights the importance of sleep and hydration in recovery and performance.
• [30:48] - Ken shares practical tips on maintaining consistent hydration and a balanced diet.

Addressing Injuries and Maintaining Progress:

• [34:28] - Ken discusses how he has adapted his fitness routine around injuries and the importance of finding positive ways to stay active.

Conclusion:

• [37:00] - Marty and Ken encourage listeners to conduct a self-audit to identify good and bad habits and replace them with healthier ones.
• [37:52] - The benefits of cold plunging as an additional recovery method are briefly discussed.
• [39:39] - Closing remarks and a hint at future episodes with Coach Ken.

Welcome to The Bigger than Fitness Podcast!  

Who is Garage Movement For? 

Garage Movement is for those who don’t need or want a fancy gym.  We want to be fit and still be a good mom, a good dad, a good husband, wife, grandma, grandpa, etc.  We value our health and lead by example.  We are action takers.  We find solutions, not excuses. We focus on the positives; not the negatives.  We make health and fitness a priority and will do whatever it takes to become a better version of ourselves.  We can do it at home, on our own time, no matter the circumstances.  No Excuses.

If this resonates with you, then I invite you to try Garage Movement Free for 14 Days.  Visit 

www.garagemovement.com

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