The AllAroundJoe Fitness Podcast

Day 1 of 5 day Fasting Mimicking Diet by ProLon

Listen to learn… Day 1 of 5 day Fasting Mimicking Diet, And More: iTunes – Stitcher Radio In this episode you’ll learn… Day 1 of 5 day Fasting Mimicking Diet, plus…

• How my first day of fasting went.
• What I ate on day 1 of fasting.
• Why you should think about fasting.
• And much, much more.

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These episodes are brought to you by InsideTracker #BloodDontLie

Here are links to the other episodes: Day 1 – The beginning Day 2 – Finding the groove Day 3 – Fasting SUCKS Day 4 – Getting close Day 5 – It’s OVER!

Day 1 of the ProLon Fasting Mimicking Diet

After taking a red eye flight from Seattle to Cleveland (including a 2 hour layover in Chicago) my day 1 of the Fasting Mimicking Diet was tiring (to say the least).

Here’s what I ate on day 1:

Breakfast Tea Nut based bar Algal oil

Lunch Tomato soup Olives Spinach crackers Vitamins

Snack Tea Nut based bar

Dinner Minestrone soup Coco crisp bar Vitamins

As far as fasting goes… this is a LOT of food to be eating. Am I still hungry… yeah! But the food is pretty good. Well, either that or I’m just hungry enough that anything would taste good.

Benefits of doing the Fasting Mimicking Diet

Fat Focused Weight Loss: Fastest way to lose fat (especially belly fat) while protecting lean body mass.

Performance Optimization: Both muscle and mental performance, as well as greater focus, clarity and energy.

Cellular Functional Optimization: Trigger stem cell-based regeneration and autophagy, (the clean up of aging & damaged cells) & promote stem cell-based renewal.

Metabolic Health: Maintain healthy levels of blood glucose, cholesterol and blood pressure, as well as markers of inflammation for overall wellness.

Fasting Mimicking Diet

Day 1 Priming your body

Day 2 Fat burning & cellular recycling/clean up

Day 3 Cellular recycling & ketosis

Day 4 Cell regeneration through stem cell ramp up

Day 5 Stem cell regeneration continues

***Stem cell activity continues for 2-3 days after you get back to your healthy eating plan***

Resources and links mentioned in this podcast

– ProLon 5 Day Fasting Mimicking Diet – Website – Use code “allaroundjoe” for 10% off through October 31st 2018.

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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https://itunes.apple.com/us/podcast/allaroundjoe-podcast-fitness/id690333495

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The post Beginnings… Day 1 of Fasting Mimicking Diet – Ep. 160 appeared first on AllAroundJoe.

In this show I’ll teach you 20 simple tips for weight loss, and more!

Listen to find out… 20 simple tips for weight loss, And More: iTunes – Stitcher Radio In this episode you’ll learn… 20 simple tips for weight loss, plus…

• How much water you need to drink for weight loss.
• How much exercising you should do for weight loss.
• What tech you should use for weight loss.
• How much sleep you need to be getting for weight loss.
• And much, much more.

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20 simple tips for weight loss

1. Sleep at least 8 hours a night. 2. Avoid eating foods that have more than 5 grams of sugar per serving. 3. Run, ride, row, or swim at least 3 times a week. 4. Eat colorful vegetables 2-3 times a day. 5. Drink at least half your bodyweight in water. 6. Avoid alcohol entirely. If you can’t avoid it entirely… only allow it once per week. 7. Only buy certified organic foods. 8. Avoid breads, crackers and other processed foods. 9. Track your eating with MyFitnessPal (or some other tracking app). 10. Lift weights at least 3 days a week, and work your way up to 5 days. 11. If you don’t know how to properly lift weights… hire a trainer or coach. 12. When you go out to eat with your friends… order a salad with dressing on the side. 13. Educate yourself about your health by doing a blood test with InsideTracker. 14. Read 1 health, nutrition, or fitness book every 3 months (The Longevity Diet, Food Sanity, It Starts with Food, etc.) 15. Sign up for a short race. 5k run, ride, etc. 16. Actively try to hangout more with your fit friends (if you have them). Even if they are fit by accident, you can probably learn something from them or their routines. 17. Listen to health, fitness, nutrition based podcasts (like this one) once per week. 18. When/if you feel stressed… go for a walk. This could lead into a run (or workout), but the goal is just to create this routine/habit. 19. Do something active first thing in the morning. This could simply be… 10 burpees (I just did 50), 10 push-ups, 10 sit-ups, a walk, a run, really anything! 20. Set goals for yourself!

Resources and links mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – MyFitnessPal – iOS/Android

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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The post 20 simple tips for weight loss – Ep. 158 appeared first on AllAroundJoe.

In this show I’ll teach you How to workout with a tight schedule, and more!

Listen to find out how to… How to workout with a tight schedule, And More: iTunes – Stitcher Radio In this episode you’ll learn… How to workout with a tight schedule, plus…

• What the real key is to your success.
• Tech that can help you out along the way.
• What you MUST have in your car.
• Tips for when time runs out.
• And much, much more.

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Schedule

First things first… you have to at least try to schedule your workouts into your calendar. Then use the drag and adjust method when you get busy.

Strategy #1 Go to a CrossFit workout at your local CrossFit gym

Strategy #2 Keep a kettlebell in your car, office, or home

Strategy #3 Use you body only

When living in a van (that’s what I’m doing if you didn’t know…) it can take more time that I would like to unload all of our 400+ pounds of workout gear. So, if there just isn’t enough time for that… I will grab my 70 pound kettlebell from under the seat and get to work.

I’ve done many great workouts in parking lots, at rest stops, really anywhere that I need to get a workout in.

Workouts when you don’t have time

Easy, go-to kettlebell workouts 100 KB swings for time

100 KB swings not for time (biggest sets possible)

100 KB swings, then 100 goblet squats

3 rounds for time of: 20 KB swings 20 OH lunges (10 each arm) Run 400m

100 KB rows (50 each arm)

10-9-8-7-6-5-4-3-2-1 KB snatches Burpees over the KB

50 single KB clean and jerks

Heavy goblet pistol squats *These are GREAT if you need to lift heavy!

Body weight workouts

5 sets of max pushups with 2 minutes rest between sets

Tabata – squats, pushups, sit-ups, pistol squats *You can find any old Tabata timer on your phone

3 sets of max time L-sits

Handstand walking (50ft, 100ft, 200ft, 300ft) *Distance for time depending on your experience

Resources and links mentioned in this podcast

– Kettlebells from Rogue Fitness – Click here

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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The post How to workout with a tight schedule – Ep. 157 appeared first on AllAroundJoe.

In this show I’ll tell you why I’m doing the Fasting Mimicking Diet, and more!

Listen to find out why I’m doing… The Fasting Mimicking Diet, And More: iTunes – Stitcher Radio In this episode you’ll learn why I’m doing… the Fasting Mimicking Diet, plus…

• The scientific benefits of the Fasting Mimicking Diet.
• The ProLon diet, and how it makes fasting easier.
• Who should be doing the Fasting Mimicking Diet.
• Where to get yourself a ProLon kit.
• And much, much more.

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Where my crazy ideas of Fasting came from – Ben Greenfield – Insider Secrets to multi-day fasting – Tim Ferriss – Fasting, biohacking, and Tony Robbins with Kevin Rose – Kevin Rose – How to live to be 100 with Valter Longo – Valter Longo – The Longevity Diet book

Benefits of doing the Fasting Mimicking Diet

Fat Focused Weight Loss: Fastest way to lose fat (especially belly fat) while protecting lean body mass.

Performance Optimization: Both muscle and mental performance, as well as greater focus, clarity and energy.

Cellular Functional Optimization: Trigger stem cell-based regeneration and autophagy, (the clean up of aging & damaged cells) & promote stem cell-based renewal.

Metabolic Health: Maintain healthy levels of blood glucose, cholesterol and blood pressure, as well as markers of inflammation for overall wellness.

Fasting Mimicking Diet

Day 1 Priming your body Here’s my podcast/video on day 1 of the fast – click here

Day 2 Fat burning & cellular recycling/clean up Here’s my day 2 podcast/video – click here

Day 3 Cellular recycling & ketosis Here’s day 3… let the suffering begin – click here

Day 4 Cell regeneration through stem cell ramp up Listen/watch day 4 status of the fast – click here

Day 5 Stem cell regeneration continues Checkout how I felt to be at the end of the the fast – click here

***Stem cell activity continues for 2-3 days after you get back to your healthy eating plan***

Resources and links mentioned in this podcast

– Where to buy the kit – https://allaroundjoe.com/prolon – Valter Longo’s book – The Longevity Diet book

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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Help me out!

It would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.

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The post AAJ 156: I’m doing the Fasting Mimicking Diet, here’s why… appeared first on AllAroundJoe.

In this show I’m tell you to Eat these foods. It’s really that easy!

Listen to find out why I’m saying… Eat these foods, And More: iTunes – Stitcher Radio In this episode you’ll learn why I’m saying… Eat these foods, plus…

• Exactly what foods to eat.
• No nonsense.
• Just take this list and go shopping.
• Don’t worry about the amounts.
• And much, much more.

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I’m always trying to think about what the trigger is that will get a person to change and make their life better.

There was someone that called me a “manipulator” the other day like it was a bad thing. The truth is, I am trying to manipulate people. Hell yes I am! But I use my powers for good.

My goal is the be the best manipulator the world has ever seen! I believe if that happens, we will have more of the fittest, healthiest people, energized, happiest people that have ever walked the the face of the earth.

So, I’m going to come at this food/eating “thing” from a different angle today. I’m going to give you all of the foods that you should eat. Let’s try that. Just the foods that you should eat.

My intention is that if we can get you started by just eating these foods you’ll lose body fat, feel better, and have more energy. Then, once you’re in the habit of eating these foods we can get into macronutrient percentages and all that fun stuff.

Without further a-due here are the foods that you should eat and buy at the grocery store.

Produce/Greens Kale Spinach Sweet potatoes (of all colors) Lettuce (of all colors) Mixed greens Juicing greens Carrots Broccoli Chard Beets Tomatoes Collard greens Green/yellow/red peppers Garlic Avocados Asparagus Peas Brussel sprouts Ginger Cabbage (of all kinds)

ALWAYS CHOOSE CERTIFIED ORGANIC IF YOU CAN AFFORD IT

Meats Chicken breast and thighs * Look for Certified Organic and Pasture Raised Fish of all kinds (non breaded) * Look for wild caught (not farm raised) * Sward fish and tuna can have more mercury and should be avoided in large quantities Eggs * If you can, get these from the farm where you see the chickens running around. They will usually be cheaper this way AND WAY HIGHER QUALITY!!!

Nuts/Seeds Almonds Cashews Brazil nuts Sunflower seeds Nut/seed butter Quinoa ***Pretty much all nuts and seeds are good to go*** *Salt is ok **Added sugar to the nuts/seeds is NOT OK

Fluids Water Carbonated water Coffee (unsweetened) Tea (unsweetened) Alternative milks with ZERO ADDED SUGARS * Coconut, Cashew, Almond

Other Brown rice All zero/low calorie spices Coconut oil Olive oil Vinegar Vinaigrette

Resources and links mentioned in this podcast

– WHOOP – Use code ALLAROUNDJOE for a 1 month free on 6 month plan.

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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Help me out!

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The post AAJ 155: Eat these foods appeared first on AllAroundJoe.

In this show we are talking about Training Intensity & Listening to Your Body.

Listen to find out about… Training Intensity & Listening to Your Body, And More: iTunes – Stitcher Radio In this episode you’ll learn about… Training Intensity & Listening to Your Body, plus…

• When to push the intensity and when to listen to your body.
• What tools you can use to help know if your body is stressed.
• How to evaluate if you mind is getting in the way of your training.
• When you should just rest up.
• And much, much more.

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Training Intensity & Listening to Your Body

• Do you know how to be true to what your body needs?
• Some days you can push really hard.
• Some days you want to push really hard but you can’t, and that’s fine.
• Can you get your mind out of your way?
• Use tools to help you BUT don’t let them completely determine how hard you push.
  • Some days my WHOOP will tell me to take it easy, but when I get moving I feel great.
  • Some days my WHOOP tells me my system is primed to perform, but I can’t get things moving.

Having a mindset for discovery

• Always explore if you mind is getting in the way of you crushing your workout.
• Can you change your mindset and have a great workout, OR are you actually beat down?
• Things that have helped me to figure this out…
  • Go for a 5-10 minute run/ride/row. This can reveal a lot, and sometimes switch your mind off and your body ON!
  • Try to get intense, mad, or fired up by thinking of things that make you emotional. Does your body get energized or more tired?

Be OK with resting

• I know it’s easier said than done, but if you feel tanked physically, resting/napping/getting extra sleep is ok.
• Does your work have a napping room?
• It’s also ok to have a bad workout, or a workout where you don’t perform up to your normal standards. Those workouts can be the one’s that actually launch you into more gains.

Resources and links mentioned in this podcast

– WHOOP – Use code ALLAROUNDJOE for a 1 month free on 6 month plan.

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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Help me out!

It would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.

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The post AAJ 154: Training Intensity & Listening to Your Body appeared first on AllAroundJoe.

In this show we are talking about Is competitive CrossFit dead? Shop Talk w/Joe Ward.

Listen to find out is… competitive CrossFit dead?, And More: iTunes – Stitcher Radio In this episode you’ll learn… Is competitive CrossFit dead?, plus…

• What it sounds like Greg Glassman is changing.
• How the competitive CrossFit season is going to change.
• Where you’ll have to go to qualify for the CrossFit Games.
• What Joe Bauer and Joe Ward think about the CrossFit changes.
• And much, much more.

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Greg Glassman is more interested in getting people healthy than finding the fittest people on earth.

The CrossFit Open is moving to October.

Each country with a CrossFit affiliate will crown the fittest in the country from the CrossFit Open.

CrossFit is getting rid of Regionals because it was too much money * Could they have done a better job of monetizing this?

CrossFit will be partnering with 16 outside events from November to June, where the winners will get an invitation to the CrossFit Games.

The 2 ways to get to the CrossFit Games are to win the CrossFit Open in your country OR win one of the 16 CrossFit scantioned events. *CrossFit will likely take the top 20 people from the Open AND the winners in each country.

Potential Positives * You get more chances to get to the CrossFit Games * The 16 sanctioned events will probably get more popular and fun to watch. * We will have CrossFit being broadcast all year.

Potential Negatives * CrossFit takes too many unqualified athletes to the Games due to some countries not being competitive enough. * If you’re an athlete trying to get to the Games, you might have to be training ALL year long. * Regionals was very fun to watch and even more fun to compete at. I don’t think the 16 sanctioned events will be able to make people feel as special as Regionals did.

Resources and links mentioned in this podcast

– The Morning Chalk Up

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – WHOOP – Use code ALLAROUNDJOE for a 1 month free on 6 month plan.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

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Help me out!

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The post AAJ 153: Is competitive CrossFit dead? Shop Talk w/Joe Ward appeared first on AllAroundJoe.

In this show we are talking about How to Improve Your CrossFit Metcons.

Listen to find out how… to Improve Your CrossFit Metcons, And More: iTunes – Stitcher Radio In this episode you’ll learn… How to Improve Your CrossFit Metcons, plus…

• What will make all the difference if you focus on it.
• How to start improving your weaknesses this week.
• How to figure out where you need to improve.
• What the 3 energy systems are that you need to focus on.
• And much, much more.

Endurance base

No matter what hardcore, high intensity enthusiasts tell you… having a solid endurance base is important in the sport of CrossFit.

Unfortunately, I don’t feel like you hear the top CrossFit coaching programs talking about this enough.

Yeah, it’s cool to be able to lift some seriously heavy weights, but if your body can’t deliver enough oxygen to it’s muscle when you have to lift that heavy weigh 10-30 times… you might as well go home now.

3 energy systems in the body

Phosphocreatine 1-12 seconds’ish Glycolytic 2-3 minutes’ish Oxygen 3+ minutes’ish

You can easily see here that the phosphocreatine and glycolytic (sugar) energy systems don’t last very long, which tells us that we will need to be using a lot of the oxygen energy system when doing all but the shortest of CrossFit metcons.

You also need to know that in some capacity your body is always using some percentage of glycogen and oxygen, it’s not a cut and dry system.

Fast and dirty 0-3 minutes

Think CrossFit workouts… Fran, Grace, and Isabelle for these shorter time domains.

Push through it 3-10 minutes

Think CrossFit workouts… Elizabeth, Helen, Jackie, or Karen.

These are the workouts that you probably feel pretty good during the first few minutes, and then you realized that if you want to keep that pace up, you’re going to feel some real discomfort in the last couple of minutes. But, hopefully you didn’t go so hard in the first 3 minutes that you have burned through all of your glycogen…

How will you pace it 10+ minutes

Think CrossFit workouts… that seem to go on forever. Some extreme ones are Murph, or The Sevens.

Now, I would like you to realized that these times that I’m giving can bleed either way, but I’m using the times to help you to think more about the different energy systems in the body.

Now, it’s all crap

But it’s your crap!

What do I mean by this… Well, your body does need to be good at producing explosive phosphocreatine energy, and it need to be good at moving heavy loads over and over for a couple minutes at a time with your muscle glycogen, and it needs to be very good at transporting oxygen around seemingly forever, so you can keep moving.

BUT, if you want to get really good at CrossFit I think you need to look at workouts and movements rather than just the energy systems that you’re training. This is because you might be awesome at the CrossFit workout Helen (3 rounds of: run 400m, 21 KB swings, and 12 pull-ups), but you get crushed by Elizabeth (21-15-9 of cleans and ring dips).

Why would this be… The answer is, it could be any number of things. * You could need better technique on the cleans * You might need more endurance capacity in the muscle that are used for the cleans * You might simply need more strength to throw around the 135 pound cleans * You might need a bigger endurance base to transport oxygen to the muscles * You might need a larger storage capacity of muscle glycogen, or lactic acid buffering

I hope you can see where I’m going with this. It all comes down to covering your bases and then attacking the things you aren’t good at.

And this is where any “free” competitive CrossFit program is going to fail you. Although I do suppose that you could be the exact person that the program you’re following is programming for… but the chances aren’t good (in my opinion).

So, what can you do to Get Better, FASTER

I really like how Matt Fraser says in (almost) all of his longer interviews… “I attach my weaknesses”.

Where to start… you need to take a look at where you have the most trouble… For example, if you were to go out for a 30 minute easy run, row, ride, etc. and it felt terrible, or didn’t feel good, you need to work on that endurance base.

The reason that I bring the endurance base up is that I believe this is where most of the CrossFitters that I see need the work. They get really strong and good at suffering, but they completely leave out the endurance base that would make them feel like they were suffering less.

Story time When I first got into CrossFit I was training for 50 mile trail races (known as ultra marathons) and Ironman events. Now, I was still lifting heavy 4-5 days a week, but my focus was having as much endurance capacity as I could, because I would be running (or triathlon’ing) for 9-15 hours on race day.

So, when I decided to transition into competitive CrossFit my oxygen system was on point! And actually, because I was doing heavy squats, deadlifts and bench presses… my strength was pretty good as well.

The issue I ran into was everything in the middle. My glycogen system hurt, bad!

That being said, I never felt winded, or if I did, I was able to regain my breath very quickly. On the short and mid range workouts my muscles would just get the lactate burn and fail. Looking back now, it was a really strange, but cool thing to experience.

Here’s the solution

Here’s what I think we all need to do: 1. Make sure you’re following a well rounded training program (I’m making the assumption that you aren’t having someone program specifically for you) 2. Fully analyze your strengths and weaknesses (if you can’t, ask a training partner or coach) 3. You probably need to add endurance base training 3 or more times per week. This is not fancy, it’s boring, it will probably hurt at first, and it’s effective. 4. Figure out which metcons hurt you the most… – Fast and dirty (barbell, gymnastics, cardio) – Push through it midrange metcons (again… barbell, gymnastics, cardio) – How will you pace it 10 mins + (barbell, gymnastics, cardio)

Now, back to Matt Fraser – where are the weaknesses that you need to attack? * If you need more strength (yes this will help with CrossFit endurance) you should probably dial down the metcons and follow a dedicated strength program until you get your numbers into the competitive range. * If you need are great at movement but those short metcons shut you down (5 minute Fran for example), then let’s hit Fran (or some variation) every week until your body adapts. * If you are great at running and gymnastics, but when you see a barbell that need to be cycled in a workout you cringe… then make sure you pick a workout once (or twice) a week that will pound this weakness. This could also be flipped around for gymnastics. * Find the combination (or combinations) of movements that you struggle with and be ok with doing those workouts often. This is the secret sauce that Matt Fraser talks about, but people probably don’t follow enough. Even Brent Fikowski talked about needing to do this more often in a recent interview.

Resources and links mentioned in this podcast

None that I can think of…

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

Listening options

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Help me out!

It would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.

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The post AAJ 152: How to Improve Your CrossFit Metcons appeared first on AllAroundJoe.

In this show we are talking about 6 of my favorite CrossFit Recovery Tools.

Listen to find out how… 6 of my favorite CrossFit Recovery Tools, And More: iTunes – Stitcher Radio In this episode you’ll learn how to… 6 of my favorite CrossFit Recovery Tools, plus…

• What will help you recover before you get started.
• How to keep that muscle tissue healthy.
• The best tools for muscle recovery.
• How to recovery from short term soreness.
• And much, much more.

1. Perfect Amino pills (lots of them)

I bet you were thinking this show would be all about physical tools but this is the best recovery tool that I know of. The only thing is… for it to work the best, it should be taken before you need to be recovered.

My recommendation is to pop about 10 of these amino pills prior to a hard workout.

Click here to get PerfectAmino’s and use code ALLAROUNDJOE to get 10% off

2. VooDoo Floss Bands

These cannot be beat for squeezing out bad gunk and flushing in new fresh fluids when you are either in the middle of crushing some workouts (think CrossFit comp or ultra running or long hike), or when you are super sore.

VooDoo bands have definitely been a lifesaver during my CrossFit competitions and when I’ve done long multi-day running (Link to Stevens to Snoqualmie).

*I haven’t tried the wide VooDoo floss bands yet, but they might be easier to use…

Click here to buy on RogueFitness

3. Lacrosse Ball(s)

It will be painful, but trust me, it works!

I will use a single lacrosse ball, and two lacrosse balls that are duct taped together to make what “industry professionals” call the peanut.

Find a spot that is bothering you and work that lacrosse ball around the tender area. If you have specific spots that you’re not sure how to work on… I would suggest getting an appointment with your local sports chiropractor or physical therapist.

4. RomWOD

There’s so much mixed information out there about stretching, but when it comes right down to it my body feels better when I’m doing a consistent stretching routine.

You don’t really need RomWOD to accomplish a stretching routine, but I’ve found that having the daily guidance does make the difference between me doing the stretching and not doing it. It could also be the $14 dollars a month that I’m paying for it…

5. Mobility WOD Supernova 2.0

This is great in my recovery tools bag for those locations that are a little too tender for the lacrosse ball. I love using this on my quads, hamstrings and glutes when they are acting up.

Click here to buy on RogueFitness

6. Vibrating Gun

There are several of these on the market and I cannot say that I’ve tested them all. What I can say is that all of them that I’ve tried have worked well.

You basically jam the moving end of the device into your sore muscle tissue, pull the trigger and the gun does the rest.

Some of the more popular products are the TheraGun, the Hyperice Hypervolt, and the TimTam Power Massager. And I’ve even seen people use a Jigsaw from Home Depot with a golf ball on the end.

Resources and links mentioned in this podcast

See above – Hellroaring CrossFit

Partners mentioned in this podcast

– InsideTracker – Use code ALLAROUNDJOE for a discount. – Recovr Mattress – Use code ALLAROUNDJOE for a 50% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

It would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.

Click here and follow prompts to “Ratings and Reviews”

The post 6 of my favorite CrossFit Recovery Tools appeared first on AllAroundJoe.

In this show we are talking about Ketones for Weight Loss & Performance with Alex Cunningham of Perfect Keto.

Listen to find out how… Ketones for Weight Loss & Performance with Alex Cunningham, And More: iTunes – Stitcher Radio In this episode you’ll learn how to… Ketones for Weight Loss & Performance with Alex Cunningham, plus…

• If ketones will help you lose weight.
• Where to get your ketone supplements.
• Who should be doing the keto diet vs. just taking ketones.
• What Perfect Keto is all about.
• And much, much more.

Here are the questions that I ask Alex: * Who is Alex Cunningham of Perfect Keto? * Can you give me the story of Perfect Keto? * What is ketosis? * What are ketones? * Why would someone use ketones for weight loss? * What happens in the body when someone takes ketones? * Is there a sport that is best suited for ketones? * Burning question: can ketones help CrossFitters perform better? * Are there any side effects to ketones? * How long does it take to start seeing the benefits of ketones, and what happens over time? * Should ketones be cycled on and off? * How should ketones be implemented during a race or competition? * What is unique about Perfect Ketones versus other ketone products? * If someone was to get started with Perfect Ketones what products would you recommend out of the gate? * How can people find out more about Perfect Ketones?

Resources and links mentioned in this podcast

– Perfect Keto Discount – PerfectKeto.com/allaroundjoe

Partners mentioned in this podcast

– Perfect Keto – Use code ALLAROUNDJOE for a 15% discount.

*above could be affiliate links. I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

It would totally help me out if you could give me a quick iTunes review by clicking the link below. My goal is to help as many people as possible with this podcast, and each review helps me get more people listening.

Click here and follow prompts to “Ratings and Reviews”

The post Ketones for Weight Loss & Performance with Alex Cunningham appeared first on AllAroundJoe.