Safe Suffering

As much as we'd like to disagree, more is not always better. This week we do a short-form podcast to help explain our new 25 minutes FIT program and the benefits short, intense training has on your health and ultimately your results. We started this program a couple of months ago to accomplish three things, 1) Provide a tough workout, 2) Create intensity WITH safety in doing simple movements that have a low chance of injury, and 3) Help you be more efficient with your time. We believe we've stumbled on something special and look forward to experiencing it first hand.

This week is a special episode as we get to sit down with an inspiring person in Drew Komenda as he shares a story many of us would potentially work to keep out of the public eye. Drew has a battle with alcoholism and is now over 10 years sober in that fight and is an inspiration to the rest of us who want to live a happy, healthy and fun life. He reveals it all and further identifies how critical it is to surround yourself with positive and supportive people. Now he has the opportunity to help others overcome their addictions whether they be food or substance-related. Jeremy and I both left the conversation inspired and hope it does the same for you!

Shared suffering is something we've become very good at in regards to pushing ourselves in the gym. We're looking to take this theme and use it to create a community around daily challenges that we will all be participating in over the course of 3 weeks. In this week's podcast, we discuss the Redefine Wellness Challenge that will be taking place at 2020 Fitness starting May 14th and the WHY behind each of the daily challenges.

The challenges include:

1) Screen free 2 hours before bed

2) 20-24 hour fast

3) Eat Whole30 for a day

4) Get 8 hours of sleep

5) Take a 2 minute cold shower

6) Spend 5 minutes with your feet in the grass

7) Concentrated breathing for 5 minutes

Ep. 13 | Reduce Stress. Sleep Better. Cut body fat. by Jon Rowley

In this week's episode we take on a lighter topic with Making Bad Decisions, how you're inevitably going to make them and how we can minimize their affect on your health. From eating cookies, to getting a poor night sleep, we share some tactics that can help you stay on the bandwagon longer and keep achieving the goals you're after. Golfers will enjoy our analogies as we relate lifestyle decision making to the game of golf. Non-golfers, bear with us.

This week we got to sit down with one of our own, Dr. Chris Ehly. We dig in to his path towards wellness and his recent pursuit of evolutionary medicine. Though he's schooled in western medicine, you can tell from the conversation that Dr. Ehly is continually innovating in both his personal life and his practice by helping to move health care from the current "sick care" model to one of prevention and wellness.

It is politically correct to take a sick day. In this week's episode we talk about creating an environment where it's socially acceptable to improve your recovery on a daily basis. Getting sleep, quite time for the brain and down regulating more often so you can improve your recovery are all ways you try to improve your fitness in the gym to take your health to the next level.

Working out by definition is finishing a training session with less energy in the system than you started with. i.e. you are intentionally making yourself weaker so the true way to get stronger, fitter, leaner is to NOT workout but to recover better. You can do this by cleaning up your nutrition, sleeping better or more or just taking a rest day. This podcast is only for people who want to learn how to get better, both faster, and more efficiently. Please take your sleep seriously and if you're available May 3 & 4th and want to take your wellness to the next level, join us for the 2020 Experience health retreat.

Notes:

- Super compensation model https://en.wikipedia.org/wiki/Supercompensation

- 5:00 most important tool for recovery

- 13:00 stillness drill you can do at the office

- 18:00 What about sugar and alcohol?

- 26:00 take time for yourself at the 2020 Experience

Sleep is a vital tool at our disposal to improve health. Though under-appreciated and overlooked, we share some thoughts about sleep and how we can take our recovery a little more seriously and the positive impacts it can have on your health. By the end of the podcast, we hope you consider making some changes to your routine that will have a positive impact on your sleep and thus, your health.

In summary: Please take sleep seriously - You will never get the results you're after without quality sleep.

Links:

- Sleep and effects on glucose sensitivity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370346/

- Lights Out" - Sleep sugar and survival. https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_1?ie=UTF8&qid=1522203539&sr=8-1&keywords=lights+out+sleep+sugar+and+survival

- Buy a blood glucose monitor, please https://www.amazon.com/Best-Sellers-Health-Personal-Care-Blood-Glucose-Monitors/zgbs/hpc/3777171

- 1:30 How do we get competitive about our sleep?

- 5:15 Tricks to getting off coffee

- 9:00 Life without caffeine

- 19:40 Sleep > Nutrition

- 22:30 Alcohol = not good for sleep

- 26:30 You can still drink and have a little coffee

- 30:00 Give yourself some rules to follow

The key to getting results is consistency...aka doing a little of something every single day. We wish there was a shortcut however it's really as simple as doing the work. In this episode, we review the book "Compound Effect" and how you can apply this methodology to your health. We wish there was a silver bullet to solve everyone's problems although the answer, more often than not, comes down to simply putting in the work. All it really takes is committing 5 minutes per day to work towards the goal(s) you're after and over the course of days/weeks/months, you'll be achieving your goals and then some.

In summary, we want to encourage you to do something small, every day, which slowly creates positive and lasting habits with compounding results.

- Establishing routines - 3:00

- To something, every day - 6:45

- Get up 15 min earlier - 8:00

- Train hard without draining your body 12:45

- Build your baseline - 17:00

- Find 15 minutes per day for yourself - 20:00

- Please (don't) workout so you can eat like 'crap' - 22:35

- Develop a routine - 25:00

Pool Season is around the corner and the thought on a lot of our minds is, "How do I get rid of that stubborn belly fat?" In this episode, Coach Jeremy Whiteford shares his story about finding fitness, getting leaner and how he came to find 2020 Fitness. It was a long journey with many steps and training partners along the way - One common theme you'll hear is the consistent pursuit of progress. He did not get to where he is today overnight - it has taken a lot of work and he'd be the first to tell you he still has a long way to go. One other part worth paying attention to is how he has always looked for people to hold him accountable and to push him, something we all need from time to time. Enjoy his story of progress and please take his tips on what it takes to get leaner.

Episode Notes:

- 5:00 - Training with people who are better than you

- 12:00 Jeremy's 1st CrossFit workout

- 19:00 - Meets the love of his life, moves to Australia does CrossFit Level 1

- 23:00 Jeremy finds 2020 Fitness

- 28:00 Removing the ceiling of potential & reaching more people

- 35:00 HOW TO GET LEAN