The AllAroundJoe Fitness Podcast

• The exact steps to follow for abs.
• How much you can safely lose in a week.
• What the single most important thing is to getting abs.
• How to adjust your diet and cardio to make sure you hit your goal.
• Where you should be getting your workouts.
• And much, much more.

Lose 12-24 pounds in the next 3 months and get those abs you’ve always wanted for summer

Measuring * Weight * Body fat * Food consumption * Water consumption * Resistance training * Cardiovascular training

Tools * Scale – stays the same * Dexa scan, dunk tank, skinfold calipers, or mirror * MyFitnessPal * Waterlogged * Evernote, or your favorite notes app

Weekly recording of * Weight – Evernote * Mirror – Evernote * Cardiovascular training schedule

Daily recording of * Food consumption * Water consumption

Training * Find a program to follow – CrossFit.com, CrossFitInvictus.com, CompTrain.co, or any other. These will take your mind off having to think about what to do each day for training. Nutrition * For 1 week record everything you eat into MyFitnessPal. Just do things as you normally would. * On week 2 adjust your diet to 1 gram of protein per pound of IDEAL bodyweight. * The protein amount will represent 33% of your total calories (MyFitnessPal / More / Goals / Calorie & Macronutrient Goals). * Then, adjust your fat and carbs to 33%, and you will have your goal calories/protein/fat/carbs for each day. Cardiovascular * FITT Principle – Frequency, Intensity, Time, and Type * For week 1 start with 1 activity, 2-3 times per week (depending on fitness level), for 20 minutes at a moderate intensity (130-140 BPM). * Every 1-2 weeks add a FITT Principle * Start by adding 5 minutes per session (No longer than 60 minutes per cardio session) * No more than 5 cardio sessions per week * No more than 160 BPM * If you meet your 2 pounds of weight loss, you do NOT have to add a FITT Principle.

Week 1 – 20 mins of running, 3 times per week around 140 BPM Week 2 – 25 mins of running, 2 times per week, 20 mins of running 1 time per week around 140 BPM Week 3 – 30 mins of running, 2 times per week, 25 mins of running 1 time per week around 138 BPM Week 4 – 35 mins of running, 3 times per week around 135 BPM (you are getting more fit) Week 5 – 35 mins of running, 3 times per week around 140 BPM (intensity/pace increases to get back to 140 BPM) Week 6 – 40 mins of running, 3 times per week around 140 BPM, 1 time per week, 30 mins of air bike at 50-55 RPM’s Week 7 – 40 mins of running, 2 times per week around 140 BPM, 2 times per week, 30 mins of air bike at 50-55 RPM’s Week 8 – 45 mins of running, 2 times per week around 140 BPM, 2 times per week, 30 mins of air bike at 50-55 RPM’s Week 9 – 45 mins of running, 2 times per week around 140 BPM, 2 times per week, 35 mins of air bike at 50-55 RPM’s Week 10 – 50 mins of running, 2 times per week around 140 BPM, 2 times per week, 40 mins of air bike at 50-55 RPM’s Week 11 – 50 mins of hilly running, 2 times per week with heart rate spikes up to max during hard hills but relaxed during down hills, 2 times per week 45 mins of air bike at 50-55 RPM’s. Week 12 – 1 hour of running, 1 time per week around 140 BPM, 1 hour of hilly running, 2 times per week of air bike at 50-55 RPM’s. *Continue if needed.

Things to think about * It can take up to 4 weeks to start seeing the scale go down if you haven’t been working out. In this case, don’t freak out. Your body is probably just adding muscle, and still burning fat. * 2 pounds a week is our target because it has been shown to be unhealthy to lose more than 2 pounds per week. This will obviously fluctuate, but you should be focussed on the mirror. * The body is constantly trying to adapt, so you’ll have to use the cardio and diet to keep it moving in the fat loss adaptation direction.

– Get your diet dialed – How to setup your diet for success – MyFitnessPal – iOS download | Android download – Waterlogged – iOS download | Android download – Evernote – iOS download | Android download

– <- WHOOP.com – Use code ALLAROUNDJOE for $50 off your strap. – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 129: 90 Day Abs Plan – Summer is a-coming! appeared first on AllAroundJoe.

• Where you’ll find your CrossFit gym or trainer.
• The exact questions to ask the CrossFit gym or trainer.
• What the must haves are for a CrossFit gym or trainer.
• How to setup the meeting with the CrossFit gym or trainer.
• Many other things that you’ll like.
• And much, much more.

Search the internet in for locations in your area (this is harder for trainers)

Setup a time to talk to the head coach or owner * Dropping in without an appointment could be a waste of your time * You will also learn about their communication when setting up an appointment

* How long have you been working out? * How long have you been a coach/trainer? * What are your requirements for the coaches/trainers at your gym? * How many coaches do you have? * Do you (or your gym) have a speciality? * Does your gym have an overall goal or theme? * What does your ideal athlete look like? Meaning the athlete that’s going to get the most results in your system. * How do you feel about (or approach) injuries? * What is your programing philosophy? * What are your hours, and do you offer any speciality classes (barbell, gymnastics, etc.)? * Is there a cap on the number of athletes in each class? * Do you offer any diet/nutrition training? Is this extra cost? * Do you work hand in hand with a sports rehab facility? Why do you like them? * What is the process for signing up? * Are there any fees that I should know about? * Are there any contracts? * How do I cancel my membership?

– How to choose a CrossFit gym (podcast here) – MyFitnessPal – iOS download | Android download

– <- WHOOP.com – Use code ALLAROUNDJOE for $50 off your strap. – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 128: How to pick a CrossFit gym or Trainer appeared first on AllAroundJoe.

• What the “magic pills” actually are.
• What healthy really is.
• If working out will make the difference.
• How to think about your injuries.
• What to do when you get injured.
• And much, much more.

Are there any magic pills for success? * Diet * Exercise are your magic pills * How to choose a CrossFit gym (podcast here)

You’ll probably hate to hear this, but the real magic pills are diet and exercise. When you have the right diet and exercise programs…

Fat will melt away Muscles get tones and ripped easily You feel like you have unlimited energy Your brain works better than it ever has

Do you really have to work out if you’re eating healthy and losing weight? * Not to avoid disease… maybe. * Heart and cardiovascular health need exercise.

The short answer is, yes. You will not be completely healthy without straining your body through regular exercise. Period.

I’m Inured, Now What * After several injuries that now keep me from doing some of the exercises that I used to do/ liked to do regularly, I’m finding it very difficult to find new ways to do cardio that I can get excited about AND be consistent.

Every injury is an opportunity to get better in the areas that aren’t injured. If you hurt your shoulder… get really good at squats. Strong legs will most likely help your total body strength when you’re back from your shoulder injury.

The worst thing to do is get defeated by the injury, and stop your workout program. Every injury I’ve every had has never been fun, but it has helped me to make huge forward leaps in my training, and understanding of fitness and sport.

– How to choose a CrossFit gym (podcast here) – MyFitnessPal – iOS download | Android download

– <- WHOOP.com – Use code ALLAROUNDJOE for $50 off your strap. – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 127: Magic Pills for Weight Loss, Do you HAVE to Workout, and I’m Injured, Now What appeared first on AllAroundJoe.

• Get the most out of those around you.
• Make people feel awesome.
• Make yourself feel awesome.
• Train yourself to feel your best (all the time).
• Make people like you.
• And much, much more.

Words stick in our heads, and those around us. Not only that, but words can mold into feelings. AND we can start to believe those things.

This is why it’s super important to be very careful when you choose the words that you’re saying to others, AND yourself!

Always lift people up * Snatch example – if you see someone that can be better… tell them how much better you see them being.

Teach yourself to look for the positives, and point them out * This is simply training – practice, practice, practice. I don’t get this right all the time, but I train my mind constantly to get better everyday.

If you don’t have something positive to say, then SAY NOTHING * ?Sick and tired story – when you see someone that is looking sick or tired, NEVER tell them how they look. EVER!!! Either say nothing, or find something about them that is doing good, and bring up that thing. DON’T YOU EVER FUCKING TELL SOMEONE THEY LOOK TIRED OR SICK!!!!

Track the negative things in your brain, and replace them with positives * ?Test taking example – when you fail a test, look at it as a way to improve. Fight back until you succeed. * Hard workout example – the pain of a hard workout can be thought of as awesome. Just train your mind that the pain is helping you to get better.

This can be hard with people we see all the time, but compliments never get old * ?Have some go-to things to tell people – have a few compliments in your pocket to toss out when you see people. Even if it’s the same compliment, it never gets old.

These things will make people want to be around you more * You will truly find yourself happier, and with more friends if you practice these things.

– None that I can think of…

– <- WHOOP.com – Use code ALLAROUNDJOE for $50 off your strap. – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 126: Train your mind to make yourself (and those around you) better appeared first on AllAroundJoe.

• What diet are out there.
• How think about the word “diet”.
• What your game plan should be before and after your diet.
• NOT what diet’s are the best.
• How to be in shape all year/life.
• And much, much more.

This is a question I was asked recently by one of my coaching clients, it’s a great question, and struck me that this is where a lot of people fail. You follow a diet for 3 months, get great results, and then go back to what you were doing before (or worse).

Then, you gain all the weight back, and do the diet again, or try something new, because you say that first diet didn’t work because you gained all the weight back.

This is commonly known as the Yo-Yo dieter.

And I’m realizing that it’s not their fault, they actually don’t have anything else to focus on.

Common diets: Whole 30 Keto Blood Type Zone Diet

Search for “weight loss diets” Weight Watchers Nutrisystem Jenny Craig Volumetrics Vegan DASH Diet Engine 2 Diet Ornish Diet Raw Food Diet SlimFast Diet

Thought process of most people * “Diet” means not forever * I only have to do this until I get what I want

Although these are the norm, they are not what we want to be thinking.

Long term plan * This is how I live * Stay on the “diet”, or modify it for a better fit * Try something new – This is totally fine, but you have to commit entirely to anything new that you’re going to try.

Basically, you want to make sure that you’re trying to improve with each change that you make to your diet (or life for that matter). You never want to intentionally go backwards. And remember, the way you were eating that got you fat in the first place would be considered backwards.

Each change is another iteration of an attempt to get better. Constantly trying to get better.

– None that I can think of…

– PerfectAmino from Body Health – Use code: allaroundjoe – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 125: I’m done with my diet, now what… appeared first on AllAroundJoe.

• What muscles most people ignore and turn into injuries.
• How to put a few easy exercises into your warm up to stay injury free.
• What your core actually is.
• How to keep your shoulders healthy.
• What small muscles are actually not that small.
• And much, much more.

This episode was motivate by Nate Robbins

It’s the little things that can make a big difference, and that’s just as true with your body as with anything else.

Core

• Dead bugs
• Planks of all kinds
• On hands
• On elbows
• Side planks
• Moving planks
• Weighted planks

Rotator cuff

• Internal and external rotation
• Waiters carries with kettlebells
• Waiters carries presses with kettlebells

Glutes

• Single leg deadlifts with opposite side loading
• Lying hip extensions with one or two legs

Grip

• Hanging for time
• Suitcase carries
• Farmers carries

Butt wink

• Pull yourself down into the squat
• Push your knees out while gripping the ground with your toes
• Keep chest up
• Keep neutral spine by extending lower back
• Stretch hamstrings
• Stretch calves

Video exercises to correct butt wink – click here

– InsideTracker – Use code ALLAROUNDJOE for a discount.

– PerfectAmino from Body Health – Use code: allaroundjoe – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 124: Small muscles that make a big difference, and you’re probably avoiding appeared first on AllAroundJoe.

• How scheduling makes all the difference in making your workouts easier.
• What a workout buddy can do for you.
• How journaling can be a game changer.
• How your goals are easy, and can supercharge you.
• How buying some nice clothes will actually help.
• And much, much more.

1. Schedule your workouts – Making your workouts a priority on your daily calendar right next to work, dinner, picking up groceries, whatever… will make the possibility of getting them done much higher.

2. Workout with a buddy – Doing things for other people tends to motivate us more than doing them for ourselves. Think about your boss asking you to do a project. This is taking that rule and using it to get in shape. Find a buddy that you can workout with, or simply go to the gym at the same time as. Even if you’re doing CrossFit this will help get you to more classes.

3. Journal about your workouts – It’s 100% the truth that if we don’t keep track of what we are doing than we don’t know if we are doing it well. In this case, if you journal about what you did at the gym, and how it felt… you’ll have a track record of your progress and feelings. Doing this will help to get you into a routine, and take working out more seriously.

4. Set goals for your workouts – Start with a yearly goal. In 1 year I want to… Then in 6 months I want to… Then in 3 months I want to… Then in 1 month I want to… And maybe in the next week I want to… This could be “I want to get to the gym 4 times this week”. Or “I will weigh 150 pounds by this time next year”. Set some goals (and write them down) that will make you feel good when you complete them.

5. Watch videos of people working out that you want to be like – Ok, I know, this one sounds a bit strange, maybe… But it really works! About an hour (or so) before your workout, open up YouTube and search for workout videos of people you want to see workout. This could be The Rock working out, or whomever you think is cool, or would like to be like.

6. Buy some workout clothes that make you feel good – This is another one that you might think is strange… If you’re the guy (or gal) that loves working out in your old gray sweats from high school.. then this is probably one you can skip. But most people will feel better if they look better. So, go to Lululemon (my favorite), and buy something that will make you look and feel good while you workout.

7. Hire a coach or trainer – If you don’t have to think about what you’re going to do when you get to the gym it can take a major hurdle out of the way. If you have a coach, go to a CrossFit gym, or hire a trainer, it’s their job to create a workout that’s going to best suit your needs and goals. For someone like me who’s been working out for ages, finding a good workout to do seems easy, but if you ever feel like you don’t know what to do… then hiring a coach, going to a CrossFit gym, or hiring a trainer can make your workout experience much easier. This could even be an online coach, or coaching program.

8. Psych yourself out – I’ve been doing a lot of work myself on my inner voice. You know, that little voice that is you that’s always talking in your head. Well, did you know that we have control over that voice and what it says? News flash! We do have control over it! And if it says things that pump us up, we will get pumped. But if it says things that bring us down, we’ll feel down. It’s a pretty cool little tool! So…. Whenever you think about your workout, I want you to psych yourself out, and think about ONLY good, cool, awesome things. For example: “I love going to the gym”, “I’m great at working out”, “my body improves to fast, I can’t wait to get my workout in”. You get it. Try this today!

– InsideTracker – Use code ALLAROUNDJOE for a discount.

– PerfectAmino from Body Health – Use code: allaroundjoe – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 123: 8 tips to make your workouts easier appeared first on AllAroundJoe.

• What makes the difference providing energy for your body.
• How InsideTracker can help you perform better.
• Who InsideTracker is for… It’s not for everyone.
• If Keto diets are for CrossFit athletes.
• How performance nutrition can take you to the next level.
• And much, much more.

The All Around Joe Podcast!

Our guest today

Mike Tarnapoll w/t inside tracker.

Partners

Inside tracker – Is a self tracking software to help optimize your athletic performance using blood biomarker technology. There is a Discount through All Around Joe for 10%. You can find more on them at

https://www.allaroundjoe.com/InsideTracker

Mikes Background

I am extremely excited to have Mike Tarnapoll on the All Around Joe podcast! Mike received his degree in Nutritional Sciences from Cornell University where he rowed as a Varsity athlete. Mike has spent a lot of time in the Crossfit world, starting out his Crossfit adventure at the well known Rogue box in Columbus, Ohio. Starting his career as a Nutritional Scientist before college as teenage diet tinkerer. Most exciting is the work that Mike is doing with Inside Tracker, a blood testing company that is revolutionizing how we see health and fitness, by taking a pro active approach to health! I warn all of you listening to grab a piece of paper and a pencil, because this podcast is jam packed with information, on how to help personalize, and optimize your personal health & wellness plan, as well as where the future of nutrition is going!

Things we delve in to are:

– Mike’s story of years of tinkering with his diet and how he ultimately started working with Inside Tracker.

– The in’s and outs of a Ketogenic diet, and if it’s right for you. **tons of info here!**

• Blood bio marker work, and why it’s an important aspect to your health & wellness plan. As well as answering in depth questions on what it is, and how it works.
• Dieting, and the different types of diets, how each one will effect you, and why having the foundational knowledge of metabolism will help you sift through the constant change in diet information.
• The background of the Crossfit equipment company we all know and love Rogue. Along with a tie bit of general Crossfit history
• The vision of the future for inside tracker, and where they would like to be in the next ten years as a company. As well as where they are taking health & wellness!
• And much much more!

Show notes

Joe – Joe’s personal story of attempting to “hack” his body for over 15 years, and had little to no results. Inside tracker was the tool that Joe started to implement in his daily life to learn how to optimize his athletic performance through investigating blood work. The data that Joe was able to pull from Inside Tracker has been priceless!

Joe – Mike, Tell us about your self, your history, and how you got to where you are today.

Mike – Mikes path in health and wellness started early. He was introduced to Cross-fit at the age of ten. Started young tinkering with his diet, for aesthetic purposes, but also looking to improve performance in life, cross-fit, and other sports.

**Mikes background story in more detail. Next level diet tinkering **

I competed in sectionals in CrossFit in 2010 at 16 years old. At the time my parents had gotten used to the demands that my diet placed on my eating. Always needing to eat “clean” whatever that meant at that time of my life. The night before competing at the sectionals, I spent the entire day cooking chicken breast, vegetables, brown rice, and took it to the sectionals with me. I was pretty serious about health at a young age. From this I was able to have a lot of success in optimizing my athletic performance. Through the years I competed, and by the time I was a senior in high school I had felt like I had gotten to a level where I was a proficient Crossfitter, athlete, and proficient in my dieting. But, my main focus at the time was playing baseball. I was using Crossfit as a method to staying fit to continue my Baseball career so Crossfit was still secondary for me.

I eventually came to the realization that my true passion was fitness, and baseball wasn’t interesting me, like it had once done. So I put Baseball on hold for a little. As I was doing this I continued going to the gym because it was just a part of my lifestyle. Eventually I was spotted on the row machine, and was turned on to the idea of competitive rowing.

Initially, I thought “who would want to do rowing as a sport?” It just didn’t seem fun to me. Quickly, I started to warm up to the idea, and decided to get in to rowing. Eventually I was recruited at Cornell University where I rowed at the Varsity level for 4 years. While I was at Cornell I realized that I had years and years of tinkering with my diet on my own, and that I really wanted to get a formal education on diet. So I got my Major in Nutritional Sciences, and continued on to grad school at Cornell in nutrition which brought me to becoming a registered dietician.

Through everything I learned in my journey through health & wellness, I adopted this view that

***Todays nutrition practices at the basic level, along with the statements and theories are often unreasonably complex convoluted, and conflicting. ***

So I really set out to convey that nutrition doesn’t need to be this difficult for the masses. I happened to find Inside Tracker through a former colleague. I met with the Chief Scientific officer Gil Blander, who had an identical mission in nutrition that I did.

“Our goal was to make nutrition personalized, simplified, and actionable.”  – Mike Tarnapoll

This brings me full circle to where i’m at now, overseeing all things Crossfit at Inside tracker. 

How old is mike??

Mike – I’m 24.

Joe- You’ve done a lot in the fitness world at such a young age!?

Mike– Explains his connection with crossfire and how it really helped get him to where he’s at today.

Joe – I wish Crossfit was around when I was getting in to fitness in my early days. Im jealous of all these young gunners who are riding the Crossfit wave, and got started at such a young age!

Mike -. Mike got started at Rogue Fitness in Columbus Ohio. Before Rogue was the Rogue it is today they were a small gym with an affiliate, and equipment on the side. They eventually came to the realization that the equipment was going to be the most profitable business model for them. So they sold the affiliate to a couple of guys who had majored in Physical Education. They were looking to do something other than be personal trainers at the local Globo gym. The 2 guys ended up being Graham Holdberg (2010 Crossfit games champion) & Brendan Cowden (highly successful affiliate owner, owns Crossfit Grandview). These are the guys that Mike got in to Crossfit with. Being around these athletes all the time really entrenched him in the lifestyle of Crossfit.

Joe – Before you went to college were you doing much with what the Crossfit affiliates use as a nutrition template, like Zone?

Mike – Say’s he wasn’t. His reasoning is the need to formulate an opinion on a subject through research, and understanding.  Mike speaks on taking a look at the human metabolism. Saying when you look at the human metabolism you see that the metabolism is like a map. Everything is pretty interconnected. He  narrowed down a system that accounted for the different things that could cause his body to react in certain ways. From these things he was able to build his own perception on what clean healthy eating is. Apples to apples its very similar, with some small differences from what they use in Crossfit, or Zone.

Joe – Was that similar to what you learned when you went through your program at Cornell? Im asking because I’m curious about the changes with time, in a nutritional sciences education.

Mike – Mike explains that the nutrition department at Cornell is very multi faceted. So it catered to the different goals that people have in nutrition. There was a way for him to explore the bio chemical root, how bio chemical pathways function, and what we can do to alter those metabolic pathways. This really gave me an understanding of the foundations of my metabolism and formulated my own opinion on what was good or not good,

**since the diet industry is continually changing. Its hard to know whats right and wrong without that foundational knowledge.**

Joe – Lets delve a little deeper in to Inside Tracker. How do you explain what inside tracker is to someone who’s never heard of it?

Mike–  The most basic level is that they are a blood analysis company. Where the bread and butter is, is through the recommendations we give people based on their blood work. Factoring in a complete picture of every persons unique situation. I.E. height, weight, age, diet, etc. Typically were left to our own devices to figure out what is effecting our body’s, why we feel certain ways certain days, what our body needs, etc. But when you add in to those objective assessments you piece together a picture, and have a better understanding of what your body’s doing.

Recommendations company first

Blood testing company second

Joe – Are you guys taking these subjective factors in to play on anti tracker right now?

Mike – Yes. Mike explains that How it works is they have a few different plans, and the plans are only different in the types of bio markers that are tested. The bio markers in each plan is there to hint at a particular goal weather overall health, performance, etc. Once you choose the plan thats right for you, you get the inside tracker profile, this is where we get to learn about you, through diet, supplements, vitamins, etc. All of that info is put in to a PDF lab slip where you take it in to a Quest location, where your blood will be drawn. From you get your results online in about 5 days, where we begin to give you recommendations based on the biomarkers that we looked at, and how they relate to you and your lifestyle.

Joe – Elaborates on the simplicity of the Quest system, how easy it is to get your blood drawn, and how fast you get your results back.

Mike – Compares it to a yearly physical. The total amount of blood taken is less than a 2oz shot glass.

Mike – Talks on systems in place that gets the info from Quest as soon as its processed. Having an in house physician that looks for anything completely out of the ordinary, then we process the info and upload it to your profile.

Joe –  Who do you think Inside tracker is for, and not for?

Mike – Explains there is certainly a “Not for”. Anyone looking to manage chronic disease, or illness. **Not a medical company.**

Who is it for? Its for anyone who wants a better understanding of what they should do nutritionally, and physically for a general healthy lifestyle. But, there having issues filtering through the different avenues the health industry puts out as being a valid diet, or new diet, etc.  Beyond that is the people who are looking for full optimization, and performance…like you Joe!

Joe – Do you have an idea of where Inside tracker is heading in the future? Like new technology, systems, etc?

Mike – Yes!  (Mike excitedly responds) He explains – Personalization is really on the forefront of the health industry, and it’s moving to the healthcare industry as well. The vision of Inside Tracker, is true personalization through different facets of testing parameters. They’ve chosen to look at blood bio markers, but theres also companies looking at genetics, microbiome, etc. What they’re looking to do is start connecting blood bio markers with things like DNA, and microbiome so theres a product that takes a complete look at every aspect of a person.

**Hopefully in the next ten years we can gather the proper research on these different facets so we can start having a healthcare system thats more proactive as opposed to being reactive. **

Joe – I hear people asking me questions about allergies a lot, what are your thoughts on that and how does that effect what you’re doing?

Mike – on,  Inside tracker not doing any kind of allergy testing, sensitivity to food testing, to anything along those lines. He says the research behind what those results actually mean in terms of performance and health just isn’t there yet.

The golden rule for finding out if your intolerant to something is the elimination diet. Start taking out certain things from your diet, and track how you feel with or without that certain food.

Joe – I know on inside Tracker one of the fun things they have on there is the recommendations for eating a certain food for X number of days per week. The reason I bring this up is because i’m wondering, if you are able to have one type of inflammatory response at times from certain foods, but controlling it so you necessarily don’t want it all the time?

Mike – Says That’s something you could definitely play around with. Doesn’t know if going that specific would be worth the benefits, compared to making sure you’re spending 80% of your time to making lifestyle and food behavior changes, is much more useful than spending time in food intolerance or sensitivity.

**Mike begins clarifying the differences in food allergies, and food sensitivities, how it’s tested and what it represents. **

Mike –  on Food sensitivity & intolerance being a hot topic right now. The  guess is that its simple to implement, thats why people like it so much. Theres no one size fits all.

Joe – Are there any blood markers you’ve seen in particular that when adjusted from high to optimal create a larger jump in people performance vs other markers.

Mike – Says yes and elaborates on things like fasting, blood glucose levels, as well as cortisol. When those are high typically people have trouble with continuous energy throughout the day. From a training perspective usually these individuals just competed and wanted to see what their bio markers looked like. From a chronic perspective this could be borderline overtraining, assessed with a lot of different factors as well. Things like testosterone, sex hormone binding globulin, white blood cell count, inflammation all of these give a pretty good window in to what your body is doing in response to you’re training.

Joe – How often do you recommend people are testing, in order to make sure they are regulating these different bio markers to keep them in the desired zone?

Mike – Across the board the gold standard for testing is 4 times a year. Thats sufficient to find baseline change across the board for the markers that could be to low or high for an individual.

But every person is different and it really depends on what there goals are.

Joe – How are we doing with insurance company’s and the best way to get these important things paid for?

Mike – It’s not the answer that Mike or any of us would like to see. But Inside Tracker is considered a proactive treatment not a reactive treatment so it is not covered by our insurance. However, if you have a  HSA or FSA account set up with your healthcare, we do qualify as healthcare. But generally it is out of pocket.

** In the end the $589 price tag that I pay a couple times a year to optimize my body, really saves me the extra money I would be spending on insurance if I didn’t know what was going on with my body**

Along with that Inside Tracker offers different plans that are at a better price point for individuals who are just starting to learn more about there biomarkers. These products are still great products and they give you a great amount of usable information. These are great ways to get going, for a better price.

**Getting started and looking inside of your body is important for everyone, not just the athlete. Anyone who wants a healthier lifestyle can gain value from Inside tracker.**

Joe – Is there anything  that super exciting to you inside nutrition, health, and fitness that you’re nerding out on?

Mike – Outside of biomarkers Mike really doesn’t think theres anything more new and exciting.

“Continuing to personalize our own health data is what I think is most exciting.”

**Mike goes in much much more detail about what he’s doing, and where he would like to see the future of nutrition moving**

Joe – If someone wants help interpreting their data do they hire you above and beyond, or is that included?

Mike – right now it isn’t included. It would be something that would be referred out. However, He explains he is more than happy talking to people about there results on a phone call if helpful. They are looking to implement a system that will make it easier for clients to reach us. It just isn’t scalable at this moment.

Joe – What is your opinion on the Keto diet? Do you think theres a space for this in Crossfit?

Mike – on seeing endurance athletes getting success putting themselves in a state of ketosis. He explains the differences in Crossfit and endurance athletes and how they could possibly be different and why the same diets,  or different diets behave in different ways that produce different results.

Joe – Do you ever get to a point with your clients that you recommend a ketogenic diet?

Mike – As a rule tends to not recommend Keto to his clients unless they’re suffering from epilepsy.

**Mike goes much more in depth on a ketogenic diet, the benefits, and where he thinks it could be valuable.**

Where can we find more info on you mike!?

you can follow me at instagram

**Or E-mail me at – [email protected]**

Thank you Mike for joining me on the Podcast! Thank you everyone for tuning in!!

– InsideTracker – Use code ALLAROUNDJOE for a discount.

– 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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 122: Mike Tarnapoll on Performance Nutrition, InsideTracker, Keto & More appeared first on AllAroundJoe.

• What makes the difference in a successful CrossFit business or relationship.
• How to cure preventable diseases.
• What the risk of CrossFit really is. Is CrossFit safe…
• And much, much more.

It’s all about fun, and you’re going to have a hard time being successful in this business if you aren’t creating fun for those around you.

Weather you’re a CrossFit coach, owner, business person, or friend… this rings true. You need to bring the fun to your environment, period.

Fun is the difference between the CrossFit gyms that fail, and succeed. And I believe that’s true in a lot of our relationships as well.

If you’re a great coach, awesome. But do you’re athletes, and clients have fun with you? That’s what will truly hook them, and keep them coming back for more.

Fitness is the cure to many diseases that are running rampid in our lives today.

We actually know that CrossFit (and other fitness programs) can help prevent and reverse disease. We also know that sugary drinks like Coke and Vitamin Water cause disease.

So, why aren’t more people yelling from the mountains about these truths?!

CrossFit owns an insurance company… when you own an insurance company, you know how to calculate risk.

Did you know that CrossFit owns an insurance company? I didn’t know that until hear Coach Glassman speak the other night.

They own the CrossFit RRG insurance company. And when you own an insurance company (and you’ve been in business for many years), you know how to calculate risk.

Well, guess what… CrossFit can now prove that it is less risky than any other big box fitness gym, or any other widely played sport.

Finally all of those people that say CrossFit is dangerous can be shut the heck up. Injuries are a part of movement, life, and sport. And CrossFit does a better job than anyone else at preventing those injuries.

If you want to keep saying that CrossFit is unsafe, go right ahead, but know that you’re wrong. And coaches like me work our freaking butts off for our athletes to be as safe as possible, have as much fun as possible, and get as many results as possible.

The CrossFit Insurance Company – CrossFit RRG

– InsideTracker – Use code ALLAROUNDJOE for a discount. – PerfectAmino from Body Health – Use code: allaroundjoe

*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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 121: 3 things I learned from Coach Greg Glassman – Fun, Disease, & is CrossFit Safe appeared first on AllAroundJoe.

• What the good and bad definitions of health are.
• How to know what healthy body fat is for you.
• Where to focus your time and energy with intermittent fasting.
• How to get your questions answered on the show.
• And much, much more.

Do you need to workout to be healthy and lose weight? By the standard definitions of “health” by most doctors, you do not need to exercise to be “healthy”. But here’s the rub.. what is health?

Most doctors will consider health as being without disease.

So, if you’re asking if you need to exercise to be without disease… the answer is no, you do not need to exercise to be without disease (in most cases).

That being said, here at allaroundjoe, we think that definition of health blows big time!

The question you should be asking is – can you be as healthy as possible without exercising? And the answer to that questions is a big… hell no!

Can I be fat and healthy – Is it possible to be overweight and healthy?

What is overweight? There are all kind of measures of what “overweight is”. BMI (height to weight), body fat testing, general media trends, or your doctors opinion (Stacy’s example).

Your personal healthy body fat level is going to be essential. I believe that is around 8-10% body fat for men, and 13-17% body fat for women. But please note, everyone has different genetics, and the optimal body fat level for you could be slightly different.

The big thing to consider is, how much added stress is extra body fat putting onto you body… There’s a high probablity that if you are over those body fat percentages (listed) above, then you’re body isn’t as healthy as it could be, and you’re putting undue amounts of stress on your body.

Is the BMI metric accurate? For people working out… 100%, NO! In fact, I have a hard time listening to any doctor that believes it is accurate.

If I am intermittent fasting and have a work out at night, should I still eat afterwards, even though it is after my eating window? Intermittent fasting is most commonly considered not eating (or fasting) for 14 to 16 hours, so if you eat (or break your fast) within that time frame, you are not intermittent fasting.

If your number 1 goal is fat loss, you should wait to eat. If your number 1 goal is performance, you should eat and break the fast.

YouTube Goal setting at allaroundjoe.com/117

– WHOOP.com – Use code ALLAROUNDJOE for $100 off your strap. – 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

• Listen via iTunes
• Listen on Stitcher Radio

If you haven’t done so already, 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.

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

The post AAJ 120: Do I need to workout – Can I be fat and healthy – Intermittent fasting and workouts appeared first on AllAroundJoe.