The AllAroundJoe Fitness Podcast

• When you shouldn’t workout.
• Who you should call to get some motivation.
• How to reference your goals.
• Tools for getting your butt to the gym.
• And much, much more.

Don’t workout – Sometimes the reason that you don’t feel like working out is because you actually need to take a day off.

When does this apply…

If you’ve been working out hard lately, and you feel drained. Please note that this applies for people who have been working out hard already. If you have not been working out hard lately, then move onto the next point.

Call/Text/Email a buddy – All you need to say to them is “I’m not feeling motivated to workout, can you help motivate me?” and let them do the rest.

Reread your goals – If you’ve been listening to this podcast than you have probably heard an episode about creating goals for success… if you haven’t, please listen to podcast number 117, and follow all of the steps.

Read those goals, and remember why you wrote them.

Just get up and go to the gym – I can’t tell you the number of times that I didn’t feel like working out that day, but once I started moving I got really into it, and had some of my most epic workouts.

Sometimes it’s moving, sometimes it’s being around other people, sometimes it’s the smell of sweat… haha!

Go for a walk/run – Some movement is better than nothing. So, if you’ve listened this far, and are still like “Joe, I’m just not into it today”, then put a book/podcast (maybe this podcast) onto your phone, and hit the road/trail.

A walk is a great way to refocus your mind and body. And sometimes walking will get you motivated to get a more intense workout in when you get done.

Remember, workouts don’t have to be at the gym to be effective.

Watch motivational videos on YouTube – This might sound funny, but you can get totally jazzed up by watching a few really good videos on YouTube.

I remember back in the day, we would watch Pumping Iron before going to the gym to get super motivate!

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 119: What to do when you don’t feel like working out appeared first on AllAroundJoe.

• How to make an action plan.
• How to change what you think of yourself.
• What makes all the difference.
• Tools for success.
• And much, much more.

Easy way – Create a plan and take massive action. Sounds easy, right… we’ll that’s really all it takes. We just tend to make things that we’ve never done before seem harder than they are.

Let’s start with this first…

What do you want…? Here are some ideas. * Lose 100 pounds * Workout 5 days a week * Bench press 300 pounds (I remember when this was my goal) * Run a marathon * Run a half marathon * Improve my CrossFit Open score * Insert what you want here

Guess what’s next…

Yep, write it down – exactly what you want.

Then, write down your action plan.

I’m going workout 5 days a week. I’m going to start a marathon training program. I’m going to start a competitive CrossFit program.

AND put that shit in your calendar. AND make a contract with your calendar, where you do everything that is in your calendar.

The Knowing I am the type of person who eats healthy everyday, and works out all the time. That’s me.

Change happens in an instant! It’s deciding to change that can take a long time. – Tony Robbins

After coaching thousands of people… this is the most important thing you can do for any goal you want to achieve.

Repeat these words “I am the type of person who works out all the time. It’s the way I live.” “I am the type of person who eats healthy all the time. That’s just who I am.”

Routine: Start your day by repeating who you are. Here’s how…

Put a reminder in your calendar, either right when you get out of bed, or right before you get in the shower, or right before you get in your car to drive to work.

When you see the reminder you HAVE TO repeat it to yourself a minimum of 10 times. When you say this to yourself, let yourself feel good. Feel like you’ve already accomplished all you want.

I’ve even taken this a step further, and I’ve recorded my phrase and played it over and over and over while I sleep. Holosync also has a really cool meditation for doing this.

I’m talking about this a lot, but do you want to make this really easy… just convince yourself that you are this new person right away. If you can 100% convince yourself who you really want to be, right now, that’s it. It’s done.

Holosync meditation – click here

– 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 118: How to CRUSH your New Years fitness goals in 2 Easy Steps! appeared first on AllAroundJoe.

• Reflection and why you need to do it.
• How to use pictures to remember how great your year was.
• How to change things that you didn’t like.
• The best 2018 Goal Setting that you could do.
• And much, much more.

This is the perfect time of year, or your life, for a little reflection. I do this every week (which I highly recommend you do as well), but either way, now’s the big one. This is the reflection for the whole year.

Before you run off and listen to another podcast, here’s why this is super important, and how it’s going help you feel better, and achieve more this coming year.

Taking time to stop and reflect is very meditative. It allows us to slow down for a few minutes, and really think about what we did, liked, disliked, etc.

These days our lives are so filled with reactionary things. Just think about all of the times that your phone or computer pings you during the day.

So, first, I just want you to take a few minutes to think about the last year. If you want to do this now… you can pause this podcast. Just pause it, and think of the year, and all of the things that have happened.

Science has shown that people who have thankfulness practices are happier people. And now that I’m telling you to do this, you have to! And you will be happier! ?

Now that you’ve thought of the whole year in the last exercise, this will be easy.

If you’re driving – I want you to think of all of the good things that happen to you this year. So, pause this podcast again, and literally relive as many of the good things that you can think of from the last year. Enjoy the heck out of this!

If you’re not driving (or running) – Grab a piece of paper or a note taking app (I like Evernote). Now, go through every month, and write down all of the good things that you can think of from the last year.

When you are writing these down, I want you to also relive them. So, write them down, and then visualize going through that day, minute, or whatever again. Feel it!

Do this for each one!

Tip: if nothing is coming to mind… you can open up your picture album from the last year (on your phone, computer, or Facebook), and see what you took pictures of. This should jive your memory about the fun times you’ve had.

You probably thought “Joe’s just so positive, but what about the bad crap…”. Ok, here’s your change.

BUT, here’s the deal! You don’t get to dwell on these things. You MUST think of them as how your going to change them for the better.

And knowing how a lot of people think, I know there are going to be those of your who are Grinch’s, and thinking… how am I going to change that my loved one died, or something like that.

Well, here’s how you do it… My grandma died this year. She was my number one fan. She came to all (and I mean all) of my sporting events growing up. Was it sad that she died, sure, absolutely.

But, here’s what I’m going to change about that. I’m going to make a conscience effort to make time for those people in my life that are special to me. I’m going to realize that my job/business (insert other excuse that life puts on us here) is NOT more important than the people in my life.

And, here’s an example of a smaller thing… You had a fight with someone. You’re going to change that by thinking of other, more positive ways that fight could have gone.

Just doing these practices will make you one step closer to making these things a reality. Trust me.

Now for the really fun stuff! 2018 Goal Setting!

This is what you are going to MAKE happen this coming year. Hells yeah, you’re going to make this happen! Let’s get excited about this!

I want you to write down all of the goals/things you want to accomplish this coming year.

Then, I want you to put a date on when you want that thing to happen by.

Finally, I want you to write down how you might see this thing happening. An action plan! This step is super important, because we aren’t the type of people that believe in positive thinking (got that from Tony Robbins). We are the type of people that set goals, and then take action towards making them happen.

Example: Goal/Outcome – I’m going to weigh 140 pounds by June 1st 2018 Notice how I didn’t say that I wanted to lose X number of pounds by the date… It’s because I want to focus on the outcome that I weigh 140 pounds. You could easily lose a bunch of weight and gain it back. We want to focus on where you’re going. How this is going to happen: I’m going to listen to the allaroundjoe podcast on how to pick a CrossFit gym, and then join a CrossFit on or before Jan. 10th. I’m going to ask Joe what books (or resources) I could read about diet/nutrition, and read one book/article by Feb. 1st.

Backup plan: If I don’t feel like I’m slowly getting to my goal (I know we like fast, but slow is usually more sustainable) by March 1st, I’m going to hire a nutritionist, and ask my CrossFit head coach if they think I’m training enough to reach my goal.

After you have all of your goals/outcomes written down (with dates and action plans), I want you to go through each of these, and visualize each of them happening, and how awesome that feels. Literally, visualize yourself in a day with your goal/outcome accomplished.

Put a reminder in your calendar to look back over what you’ve written down once a week.

You might think this is a lot, but trust me, this is SUPER important!!! And it only takes about 5-15 minutes.

If you want to supercharge your results… visualize yourself accomplishing each of your goals/outcomes each week during your review.

Klean Kanteen 32 ounce insulated water bottle – Amazon link MyFitnessPal – iOS download | Android download

– 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 117: How to close out this year in style! 2018 Goal Setting appeared first on AllAroundJoe.

• How to set yourself up to eat a lot of food.
• What type of exercises you need to do.
• Tips for losing weight this time of year.
• What to do on the actual day of the FEED.
• And much, much more.

With the holidays quickly approaching I thought it would be a good idea to give you a person attack plan.

This plan is designed to keep you from gaining any fat this holiday season.

It might not be the easiest plan, but it’s the only one that really works without having to kill yourself in the gym.

Not only that, but it will give you a framework for the rest of your crazy life.

This plan starts the week before Thanksgiving, on November 20th.

Here we go…!

We are going to set your body up to be a fat burning machine without having to skip any of the holiday eating that you love. In fact when the holiday eating comes around I want you to EAT AS MUCH AS YOUR HEART DESIRES!

Yep, you heard me… go for it!

BUT, you need to follow my rules before you get to that eating extravaganza.

Sound good? You ready? Are you able to commit to this?

It’s not hard, you just have to follow some rules. In fact, you should be following these rules on a regular basis.

Start working out NOW… * Do interval training for 20-30 mins, 5 days a week. This can be done at anytime during the day. * DO NOT eat any carbs other than green leafy vegetables. * YOU MUST eat green leafy vegetables at least 3 times per day. * Eat as much protein and fat as you’d like. This can be eggs, meat, nuts, nut butter, avocados, coconut oil, olive oil, cheese, butter, etc. * ZERO FRUIT! * Use intermittent fasting each day for 14-16 hours. So, if you eat dinner at 8pm, you won’t have breakfast until 10am (at the earliest) the following day. If this is hard, try adding some MCT oil to your coffee (coconut oil will work), or a small amount (like 5 grams) of protein powder. * Drink .75 ounce per pound of body weight in water each day. Get 1/4 of that right when you wake up in the morning.

Here’s an example of what your day will look like.

7am wake up

Drink 32 ounce of water

Coffee with some coconut oil

Cook Breakfast (14-16 hours after dinner) – 3 eggs scrambled with coconut oil and 4 cups of spinach or kale. Add cheese if you’d like.

Go to work

Keep a water bottle on your desk at all times. The larger the water bottle the better. I like the Klean Kanteen 32 ounce insulated bottle, but any big bottle will do.

Every time you go to the bathroom take 5+ big gulps from your water bottle (when you get back from the bathroom, of course).

Snack – a handful of raw almonds or cashews.

Lunch – LARGE salad from any place you’d like. Dressing must have less than 5 grams of sugar, so think olive oil and vinaigrette, or blue cheese. Also, iceberg lettuce doesn’t count as a green leafy vegetable. Ask for no croutons, they are essentially bread, and bread is essentially sugar.

Snack – Another handful of nuts, or some beef jerky.

Workout – Warm up for 10 mins on the elliptical. Then do a 30 minute high intensity circuit. This is ideally done with 3-6 rounds/sets, 8-15 reps per exercise per set, and large movements (squats, lunges, bench/pushups, pull-ups/pulldowns, etc).

Dinner – Steak, chicken, pork, etc., broccoli with butter, cauliflower with butter (or whatever InsideTracker tells you).

Relax

If you’re eating enough fat you shouldn’t be getting hungry. It might take a few days for this to set in.

****Repeat this everyday until your BIG feeding day, but take every 4th day off from the workouts. If you’d like to stay active on “off days” you can go for a walk or easy run/ride.

BIG EATING DAY – On the glorious day that you’ll be eating everything in sight, I want you to eat ZERO carbs until your feeding begins, so the same rules as above still apply.

Here’s the kicker…. You NEED to do an intense workout the morning of the BIG FEED! I actually don’t care when you do it, but you MUST DO THIS WORKOUT before the BIG FEED. No exceptions! I mean, if you have to go into the bathroom, strip down to your undies, do the workout, shower in the sink, then put your clothes back on… DO IT!

WORKOUT EXAMPLE Warm up 3 rounds of: 20 squats 20 jumping jacks 20 arm circles 10 pushups

Actual workout (Pre-Gorging Workout) 3 rounds as fast as you can with good form! 10 full burpees. That means chest to the ground, and jumping at the top with hands overhead. 20 sit ups – hands must touch above head on floor, and your shoes/feet at the top. 40 walking lunges (20 each leg)

Once you’ve done this workout you are good to go, and eat all the food you’d like. Crush it! Eat like it’s your job!

Just remember we are priming your body for this to work correctly. So, you must follow the rules that I gave you above.

What happens after the FEED?

Good question! You can repeat this process all the way through the year.

Simply drop right back into the guidelines that I set above. Meaning ZERO carbs other than green leafy vegetable, lots of fat, and protein. All while doing a circuit style workout for 20-30 mins 5 days a week (3 days on, 1 day off).

THEN… if you have a holiday party, or Christmas, or New Years… you MUST do the Pre-Gorging Workout prior to eating the food. Preferably within an hour or two of the feeding.

OTHER BONUSES The cool thing about this… if you’re doing it right. You’ll start to feel awesome, and full of energy all the time. And you can stick to this everyday, even after the holidays. This is how the most successful people eat.

If you have any burning questions regarding this article please ask in the comment section below.

Thanks!

Klean Kanteen 32 ounce insulated water bottle – Amazon link MyFitnessPal – iOS download | Android download

– 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 116: New Holiday Eating Attack Plan appeared first on AllAroundJoe.

• Why alcohol stops your recovery.
• How alcohol makes you fatter.
• How even one glass of wine disrupts your sleep.
• What you can start doing today to avoid alcohol.
• And much, much more.

Dehydration * Diuretic effects will cause your body to produce more urine, and in turn get your closer to dehydration. * This will also flush out vitamins and minerals that are essential for your body to run correctly.

Digestion Issues * Because alcohol is a poison, your body want to get rid of it as soon as possible. So, imagine that you just ate a delicious steak, and decided to have a beer with your steak. You body is now going to prioritize the digestion of the alcohol to “get that shit out of your system”. Which is disrupting the amino acids (aka proteins) from being digested, and building those beautiful muscles that you want.

Lower Testosterone/Higher Cortisol * Studies suggest that as little as 2-3 beers can lower one’s testosterone levels. Not good if you want to feel like a confident human being. * Cortisol will cause your body to breakdown muscle tissues. Cool?

Reduced Muscle Growth/Recovery * Alcohol impares protein synthesis, which means, if you drink too often, you’re likely to not be recovering from workouts, and definitely not getting those GAINZ that you want so badly.

Weight Gain * You should know that alcohol has 7 calories per gram. And of those calories, none of them (or very few) can be stored for future energy use in the body, or use for tissue repair. * Alcohol also causes a release in insulin. Insulin’s job is to push nutrients into cells. So, this will make the nutrients in your body very likely to be stored as fat when drinking, as your body isn’t usually signaling for glycogen storage at the bar.

It messes with Sleep * Consuming alcohol within 2-3 hours of going to bed will inhibit your bodies ability to get into deeper sleep cycles. Yes, even though you might feel like you’re falling asleep faster, you are NOT sleeping better. In fact, you’re really messing up your sleep.

Benefits of alcohol * Our bodies are designed to be stressed and come back stronger from that stress. When you poison yourself with alcohol there is some of this effect happening, and there’s a study that shows an increase in healthy cholesterol with moderate alcohol consumption. Remember that exercise also causes an increase in healthy cholesterol.

“And drinking alcohol to excess can poison muscle fibres which means they don’t adapt like they should do for up to three days,” says Lovall. – Elite sports nutritionist Matt Lovall

Steve from Nerd Fitness says “ If your goal is elite performance, rapid weight loss, or rapid muscle gain: abstain from drinking as much as possible. If you need to lose a lot of weight very quickly (maybe you have a wedding coming up, a weight loss competition at work, or a vacation and you want to get a slim as possible), cut out the drinking completely. It messes with your sleep and your hormones, two crucial aspects of weight loss and muscle building.”

Research sources Mens Fitness – Alcohol and Fitness Drink Aware – Health Effects of Alcohol Livestrong – Effects of Alcohol on Fitness Nerd Fitness – Alcohol Greenfield Fitness Systems – How Alcohol Makes You Fat Ben Greenfield Fitness – 30 Days, No Alcohol

Holosync for meditation and sleep – Click here to check it out

– 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 115: The truth behind alcohol and recovery appeared first on AllAroundJoe.

• What I do first thing in the morning.
• What I used to get my body to burn extra fat.
• What I track no matter what.
• What you can start doing today.
• And much, much more.

Habits are the things that you need to put into place if you want to accomplish goals easily. With the right habits, your goals just start to materialize.

These are the habits that I’ve created to keep me ripped year round, as well as, full of energy, strong, and feeling good.

1. Drink 25% of your daily water consumption upon waking – Get this done right when you get up. Have your water bottle where you’ll see it when you get out of bed. I step out of bed, put on some clothes, and drink my 48 ounce of water. – This will jumpstart your nutrition for the day.

2. Track your food/eating – MyFitnessPal

3. Workout as if your life depends on it. Because it really does.

4. Breathing/meditation

5. Timed meals/water

6. Schedule EVERYTHING!!! – Work, workout, eating, relaxation, pooping! Haha!

7. Sleep – Make this a priority. Track it daily by hand, or with a sleep app (I use WHOOP).

1. Stretching – I do this right after I drink my water, and before I do my meditation. – You can do your own stretching/yoga routine. I know my hamstrings and quad can always use extra stretching, so I usually pick one or two muscle groups, and stretch them out for 5 minutes. – You could also use a program like ROM WOD, if you want someone to tell you what to do. – It’s more about doing the stretching, than about what you’re stretch.

2. Weekly journaling – Using any note taking app – I call this Sunday Reflection Time. – This only takes about 10 minutes, but could be longer if you get on a roll. – Include – 1. I learned – Write about anything that you learned that week. 2. I loved – Write about what you loved that week. 3. I’m going to change – If there is anything that you want to change, put it here.

3. No email or social media – This goes back to scheduling. You NEED to schedule times to check your email and social media. DO NOT GET IN THE HABIT OF LETTING THESE THINGS TAKE YOUR ATTENTION!!! – Doing this will get you so much time back in your life that you won’t know what to do with it. Just don’t go back to checking email or social media.

How to setup your diet for success – click here MyFitnessPal for iOS / Android Waterlogged for iOS / Android

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

*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 114: The 7 habits that keep me ripped year round appeared first on AllAroundJoe.

• What should do instead of breakfast.
• What the universities used to say.
• What the current science says about breakfast.
• Where breakfast was bought.
• And much, much more.

Breakfast is the MOST important meal fo the day We need to get into an anabolic state to build muscle tissue.

This is exactly what I was taught in my Kinesiology program at San Diego State University. In fact, at that time I was a bodybuilder, and we would argue with our professors because they were preaching the high carb diets.

But, we knew that those didn’t work at all for staying lean while you were performing at a high level.

It’s crazy how much things have been flipping upside down, compared to what was thought back in those days.

Breakfast is the least important meal of the day Staying in a catabolic state in the morning will burn more body fat, and will make you feel more energized.

You’ll also get the benefits of intermittent fasting. * Reduced chance of diabetes * Reduced cholesterol * Reduced chance of cardiovascular disease

Why you don’t want carb (or high calories) in the morning It will raise your blood sugar, which will raise your insulin, which will also switch you from a catabolic (fat burning) state, into an anabolic (tissue building) state (this could be muscle or fat).

If your body doesn’t have a signal from the muscles saying that it needs carbs (glycogen), then there’s a high chance of those carbs getting stored as body fat.

Your brain does not relay to your muscle that they will need those carbs for energy for a workout later in the day. That’s backwards. You have to have the workout first.

How to setup your diet for success – click here

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

*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.

• 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 113: Why breakfast is now the least important meal of the day appeared first on AllAroundJoe.

• Athlete & coaches perspective on training.
• Our thoughts on the new CrossFit Teams.
• Where you should look first for continuing education.
• What Joe Ward has been up to.
• And much, much more.

Have you had any training breakthroughs or insights?

What do you think of the changes made to the CrossFit team setup. Going from 6 to 4. They are also combining a few regions. One of concern to us is, California joining the NW and Canada West. How will these changes make CrossFit competition stronger/weaker?

How do you prepare for a class * As a coach * As an athlete

When you're the last lifter on the platform you have to finish with style #girlslifttoo #washingtonweightlifting

A post shared by Faith Morse (@lifter_chick) on Oct 21, 2017 at 12:24pm PDT

CrossFit Training Courses – Great resource for online learning Find the great Joe Ward at www.JoeWarddd.com

– WHOOP.com – Use code ALLAROUNDJOE for $100 off your strap. – InsideTracker – Use code ALLAROUNDJOE for a 10% 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.

• 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 112: Shop talk w/ Joe Ward – Training, CrossFit Teams & Class Prep appeared first on AllAroundJoe.

• My top choice for a gift.
• All of my favorite things.
• Purchases that you might not have thought of.
• Where to buy.
• And much, much more.

Every year, I think it would be a good idea to come out with a holiday shopping list. Something that combines all of the cool things that I’ve found over the year, and that is a refresher for you.

So, here it is… my holiday shopping list. Get started early, and get done before your friends and family.

Chasing Excellence by Ben Bergeron ($15) Link to Amazon

Voodoo Floss Bands $24 Link to RogueFitness

Rogue Fitness T-Shirt ($25) Link to RogueFitness

Bear Komplex 3 Hole Grips ($39-$49) Link to RogueFitness

RPM Session Jumprope $53-$73 Link to RPM

Rehband Knee Sleeves $70 Link to RogueFitness

NutriBullet Pro (TOP PICK) $75 Link to Amazon

Lululemon Discipline Pants $108 Link to Lululemon

Nike Free RN Flyknit Running Shoe 2017 $120 Link to Nike

Nike Metcon 3 Training Shoe $129 Link to RogueFitness

Nike Romaleos 3 Weightlifting Shoes $150-$200 Link to RogueFitness

Patagonia Men’s Nano-Air Hoody $299 Link to Patagonia

WHOOP Strap $400 with code ALLAROUNDJOE Link to WHOOP

See above

– 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.

• 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 111: Your Black Friday & Holiday Fitness Addict Shopping List appeared first on AllAroundJoe.

• Where to get that little extra edge.
• What you should be focussing on.
• How to get YOU prepared for workouts.
• What to do after the workout that makes all the difference.
• And much, much more.

I’m going to go out on a limb and guess that you don’t spend hours in the gym to get lousy results…

No way! You want massive strength gains, to be able to breath fire, to see those ripped abs, and to feel great. Wait, those are my goals. But you can insert your exact goals as well.

Getting the most out of every workout, all comes down to planning and preparation. And, it will make all the difference.

So, how do you plan and prepare properly to get the most out of every workout?

These are things that I talk about with my athletes all the time, and the answer can be a little different for everyone. But it all stems from the same place.

Know what you’re trying to accomplish for the day. This means, you should know what your workout is before you start moving, and be thinking about how to prepare your body for that workout.

If you know what the workout is the night before, try visualizing the workout in your head, while you go to sleep. Go through every rep of every round.

Visualize the way you want things to go. So, you’re always going to be visualizing things going their best.

Side note: I’ve found this to be one of my favorite things to do. And science has shown that you’re actually sending signal through your body in the same way as if you were actually training.

An example of this is… you have a bunch of pull-ups coming in the workout today. If you have tight shoulders, or usually need more time warming up for pull-ups, it’s your job to get to the gym a few minutes early, and adapt a personalized warm-up for yourself.

Nobody knows your shit like you do. And I say that in the nicest way possible.

If you have some body part that need an extra warm-up, it’s up to you to get that done.

This one might sound funny, but I’ve noticed that after doing CrossFit for a while, I just expect that I’m going to be trying my hardest. But, this isn’t always true. And, if I mentally set my mind to express my bodies hardest effort when it’s the most important, I’ve found that there is more intensity to be had.

For example: at the bottom of a heavy back squat, if I hit the bounce out of the bottom and mentally hit the gas right at that moment, I’ve found that I perform better.

I guess what I’m saying is, think about what you’re doing, and pour all of your intensity into it.

Make sure that you’re spending time to practice getting better at movement.

This could be done during a metcon, but in most cases you’ll have to set time aside for deliberate practice, if you want to achieve results at the fastest rate.

The workout doesn’t end when you finish the reps/sets. That’s just when the recovery begins.

You should alway have a cool-down phase.

This could be spending time on the air bike, rower, or just doing some light stretching.

It’s important to do this for your nervous system. You need to get your body from fight or flight mode, back to rest and relax mode.

Not allowing this to happen will be the recipe for high cortisol levels, stored body fat, and (if taken too far) adrenal fatigue. And trust me, nobody wants that.

The question is… why would you put all of that work into a workout, if you’re not going to put just as much work into recovering, so you can come back stronger the next time?

– Psycho Cybernetics by Maxwell Maltz – Fantastic book!

– InsideTracker.com – Use code allaroundjoe to get 10% off. – WHOOP.com – Use code ALLAROUNDJOE for $100 off your strap.

*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.

• 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 110: How to get the most out of every workout appeared first on AllAroundJoe.