In this week's episode, we reiterate a very important idea of learning to "maximize results while minimizing the amount of 'work' you have to put in". This all links back to "doing your homework". Last week we talked about getting injured and how to avoid it. This week we dial in how to get aerobically fit WITHOUT traditional training OR in addition to. Jon went through a period of working through a back injury and found a way to still stay aerobically fit and proved it with by doing 18.1 and a 10-mile trail run in the same morning without 'training' for a month. The style of training we talk about is beautiful in that it is incredibly difficult however it's not taxing on the entire system the way longer duration, aerobic workouts are.

2:40 - Wim Hof Breathing -

4:30 - Testing 18.1 + 10 Mile trail run

6:50 - The future of training

9:00 - Maximizing the impact of your training

13:30 - Tape your mouth shut

20:00 - Fixing your clogged up nose

28:00 - The future of training is here

A couple additional resources:

"What Doesn't Kill Us" (https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909/ref=sr_1_1?ie=UTF8&qid=1520010025&sr=8-1&keywords=what+doesn+t+kill+us)

"Oxygen Advantage" (https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?s=books&ie=UTF8&qid=1520010050&sr=1-1&keywords=oxygen+advantage)

Tape for your mouth (https://www.amazon.com/Micropore-Surgical-Tape-Yards-Dispenser/dp/B00ICF3TG2/ref=sr_1_7_a_it?s=books&ie=UTF8&qid=1520011031&sr=8-7&keywords=micropore+tape)

Apnea App (http://apnea-diver.com)

Stamina App (http://squarecrowdapps.com/stamina/)

Today we talk, literally, about how to get injured. Danny Laughlin, from Laughlin Performance and Physical Therapy, joins us to talk about the difference between pain and injury. Jon shares his personal experience with a recent injury related to ignoring the pain, hoping it goes away, and then continuing to "work through" the pain - basically doing everything completely wrong and how this and other injuries can be avoided. We're hoping others learn from this experience and utilize our conversation to keep themselves injury-free and/or speed up the recovery.

0:00 - Providing the tools we need to stay healthy

6:50 - The steps to getting injured

13:05 - You body does not run from pain

21:30 - Importance of moving when you're sore

26:30 - Drills to get you to stabilize your core

28:00 - 99% of people do NOT have tight hamstrings

We talk about creating the complete platform to help people not only become fit, but to improve their health & become the ultimate person. On February 7-8th, we took a group of 12 people on a 2-day immersive health retreat north of Kansas City at the Heartland Center. We hash out what the perfect training model looks like and how we are working to create "Ultimate Person" through 4 pillars of health.

3:45 - Building the ultimate person

8:40 - Finally becoming a camp counselor

13:45 - Shortening the learning curve of health

23:45 - The next Experience May 3rd & 4th

We got the opportunity to sit down with one of our own, Karen McShane, as she shares her story of the incredible journey over the last 10 years towards health. She talks about the many layers of the onion she has peeled off and it serves as a great reminder that health doesn't happen overnight - it's a process. "You must set goals if you're trying to be better every day."

Notable Book Marks:

Being cold isn't that bad - 2:50

What are you missing every day? - 4:30

Knowing what it's like to feel good - 7:35

The cereal diet - 9:15

Embarrassed to go to the gym - 14:00

Introduction to CrossFit - 21:15

The man of her dreams - 29:00

Getting around the fear of starting - 32:00

There are cameras in Ireland - 35:00

Jon and Jeremy dig into why everyone should compete, learn to get comfortable being uncomfortable, and how the CrossFit Games Open will prepare you to be a better human being, outside the gym.

Notable Book Marks:

:30 - The hottest place in the gym

3:30 - Difference in training for an event vs. training for life

8:30 - Earning the right to suffer a bit

10:15 - Jeremy sits on the toilet in the grocery store

20:15 - Community and how it builds you up

Jon Rowley & Jeremy Whiteford launch episode #1 of the 2020 Experience Podcast. Jeremy grills Jon on how 2020 Fitness came to be...his morning routine, family life, how his training has evolved from Ironmans to Wim Hof and where 2020 Fitness is going. Jon provides a better understanding of what it was like to start 2020 and all the efforts it's taken from his better half, Britni, to actually see this crazy idea through.

If you'd like to skip ahead, you can find some launching points here:

Peas on Monday's and Apples on Tuesday's - 1:30

The Walking group that started it all - 4:15

What to think about while working out - 6:25

Jon's 3x5 Morning Routine - 9:50

Britni - Jon's business partner/wife - 22:00

Where motivation comes from - 28:45

Book recommendation for Duke - 29:45