The AllAroundJoe Fitness Podcast

Listen to this podcast hear about my CrossFit training program: iTunes – Stitcher Radio In this episode you’ll learn how I’m changing my CrossFit training program to optimize results, plus…

• Why why I’m changing things back to my bodybuilding days.
• How I decided to prioritize certain parts of my training.
• Where you can find what I’m doing.
• How you can optimize your CrossFit training program.
• And much, much more.

A little reflection from this CrossFit Open season, and the year as a whole…

I finished 11th in the North West 35-39 division. 137th in the North West overall.

What I’ve learned over the last 5+ years of doing CrossFit is that there is no perfect program for anyone, and that you need to make sure that you’re having fun. And the only way you can get to a program that is going to be as close to perfect as possible for you is to have some program specifically for you, which is a VERY tough job.

For this reason I’m going to start a very specific strength program based off of past programs that have brought me results.

Here’s what I have in mind…

DoggCrapp Training Method * http://jcdfitness.com/2008/12/doggcrapp-training-a-bodybuilding-program/ * Progressive overload * Low volume/high frequency * This is compared to bodybuilding training, but the frequency isn’t that high for CrossFit * Rest pause sets * Aim for 11-15 reps total * Extreme stretching * Loaded stretching for 60-90 seconds * Blasting and cruising

Oly Lifting * Prioritize heavy snatch and clean & jerk once per week. Just go heavy. * The most progress I’ve ever made on my Olympic lifts was when we were just lifting to today’s heavy single once per week. Usually on Friday afternoons.

Invictus Competition Program * http://www.crossfitinvictus.com/wod/ * This is a great program that we used at StoneWay CrossFit to help get our team to 8th place in the Region in 2014. * The people and culture at this gym are second to none, and if you get a chance to train at any of their gyms you are lucky to do so. * The downside that I found in this programing (after doing it for 2+ years) is there tends to be a lack of conditioning. That is unless condition is your strong suit, and you always have it. Every year leading into the CrossFit Open I felt like I wasn’t ready for the conditioning required.

Misfit Athletics * https://misfitathletics.com/blog/ * This program is fantastic because it offers options for different athletes. So, if you’re the type of athlete that needs extra strength work, or an extra conditioning piece… you’ll have the option to do something specific for your needs. * The guys who program this blog are super nice, and I would highly recommend attending one of their training camps if you get the chance. * The downside to this program is that the programers don’t always do a great job of putting themselves into the athletes shoes from a recovery perspective, and sometimes they will overload muscle groups in a way that most athletes don’t get better from.

Comp Training * http://comptrain.co/individuals/home/ * This the Ben Bergeron training program, and Ben coaches some of today’s top CrossFit athletes. * I have never followed this program for any significant period of time. The volume of this program is insanely high. But the reason I will be including it is because the weight loads they prescribe during metcons can get really heavy, and fun! * I haven’t done this program so I don’t have any solid upsides or downsides to list (yet).

I will also follow anything else that sounds fun along the way, including programing team workouts on most Saturday’s.

Resources and links mentioned in this podcast

– DoggCrapp Training Method – Invictus – Misfit Athletics – Built By Bergeron Comp Training – InsideTracker.com – 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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 078: My new CrossFit training program to get results faster appeared first on AllAroundJoe.

Listen to get my adrenal fatigue recovery plan: iTunes – Stitcher Radio In this episode you’ll learn my adrenal fatigue recovery plan, plus…

• The signs of adrenal fatigue.
• What you need to do immediately to start getting better.
• What adrenal fatigue actually is.
• The exact things I did in my adrenal fatigue recovery plan.
• And much, much more.

What is adrenal fatigue 

• Your adrenal glads have been overworked (usually due to stress), and have reduced their ability to produce cortisol.  This is usually accompanied by low testosterone.

****Have your doctor run a full panel of blood tests.  It’s never a bad idea to test everything**** My adrenal fatigue recovery plan

• Stop working out
  • Reducing your workouts to walking for 1-2 months
  • If you can be in nature while walking/hiking that can increase recovery
• Start meditating immediately / or napping during the day
  • Holosync, Headspace app, Calm app
• Stop taking all stimulants (coffee, tea, pre-workout supplements, etc)
• Get no less than 8 hours of sleep every night
  • I recommend tracking this with a sleep app
• Supplements
  • Ashwagandha
  • InnerPeace
  • TianChi
• Diet
  • Reduce calorie consumption to levels that will not exceed your daily burn to avoid putting on body fat during reduced activity.  Do not eat the same amount as you did while training!
  • Make sure you’re drinking a lot of water
    • At least 1 ounce per pound of body weight
  • Get a nutritional analysis, if you aren’t sure what you should be eating, or how many carbs, protein, and fat grams you should be eating.
• Get cold
  • I found that taking 5-10 minute ice baths increased my parasympathetic nervous system (rest and relax) power, as tested via a Polar heart rate monitor, and the SweetBeat HRV app.

Resources and links mentioned in this podcast

• InsideTracker.com – Use code ALLAROUNDJOE for a 10% discount.
• Legion Triumph Multivitamin – Click here

Here are some links to my other adrenal fatigue posts/podcasts AAJ 029: CrossFit’s dirty little secret… overtraining (not rhabdo) AAJ 035: How I got myself into adrenal fatigue AAJ 046: Adrenal fatigue update

*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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 077: Adrenal Fatigue Recovery Plan appeared first on AllAroundJoe.

Listen and learn how to build the ultimate home gym: iTunes – Stitcher Radio In this episode I’m going to teach you how to build the ultimate home gym, plus…

• How we are building a gym that will fit into a Sprinter Van (follow here).
• What rack you should buy for your specific needs.
• What you actually don’t need that vendors will try to sell you.
• Where to buy all of these things for your ultimate home gym.
• And much, much more.

 

Resources and links mentioned in this podcast

Rogue Rack

• S3 Squat Stand – moveable – website link
• Power Rack – more space – website link
• Power Rack – fold back wall mount – website link
  • This would be my top choice for 1 person in the 41.5″ version

Kettlebells – website link

• Sizes in pounds – 35/53/70 (and maybe 88 if you’re strong)

Barbell

• Rogue Bar – website link

Bumper weights

• Hi-Temp – website link
• HG 2.0 – website link
• Comp – website link
• Change plates – website link

OSO collars – website link

Wall ball(s)

• 14/20/30 – website link

Wood rings – website link

Jump rope

• RPM Speed Rope – website link

Climbing rope

• Manila – website link

Concept 2 Erg/rower – website link

Assault bike – website link

Packages

• Alpha – website link

*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. Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 076: What you need for your ultimate home gym appeared first on AllAroundJoe.

Listen to my podcast to guaranteed your summer beach body on: iTunes – Stitcher Radio In this episode you’ll learn how there’s no such thing as a healthy food, plus…

• Why getting started now is essential.
• What training program you should follow, and not follow.
• How to make sure that you’re making progress.
• What are the key factors in your success, or failure.
• And much, much more.

1. Get started early, and by early, I mean now! It’s already March, and you don’t want to delay, or say that you’re going to get started in the future. If you’re reading this, then get your butt started now!

You can get started by heading to the gym today, and doing something. Even if it’s just walking on the treadmill for 30 minutes, do that. Just get started, so you can build up some momentum.

Another way to get started RIGHT NOW is to start tracking your food with MyFitnessPal.

2. Find a diet that you know works for you, and stick with it until it works again. Most people have tried diets, and those diets have given them some success. And if they didn’t get the success that they wanted… they usually didn’t stick with the diet long enough, or didn’t make the changes necessary to make the diet keep working.

If you don’t know which diet to get started with then I HIGHLY RECOMMEND you sign up for a package with InsideTracker.com (I always do the Ultimate package, and you get a discount with the code ALLAROUNDJOE). That will tell you which foods your body needs to be at it’s peak of health, and which foods you should stay away from. We really don’t know what we should be eating until we do some testing like InsideTracker.

Or if you aren’t willing to do InsideTracker, which I would tell you that you’re insane for not doing, but if you still won’t do it… then get started by following the Whole30, or Paleo program, and tracking your food intake with MyFitnessPal.

3. Get your workout on! Hire a trainer, coach, or CrossFit gym. This point is pretty self explanatory. Find a great trainer, coach or CrossFit gym (this will be the least money), and have them help you with this process.

Make sure you question them just as if you were hiring an employee. This is a job application. One of your questions can be if they believe in blood testing for dietary analysis, and if they say no, or they don’t know what you’re talking about, just say “next”.

Also, make sure they have a long history of working with people that have similar goals to your goals, AND have done it themselves! There are a lot of trainers that naturally look fit, and have ZERO idea what they are doing. Don’t hire someone like that.

4. If you aren’t going to hire someone, find a quality progressive training program, or do CrossFit. If you can’t afford to hire a professional, then do it yourself. I highly recommend simply doing CrossFit. You can follow the CrossFit.com workouts, and go from there.

Just MAKE SURE that you keep fantastic form. Watch people that are professionals, and make sure you’re moving as close to how they are moving as you can.

If you do something stupid, and get yourself injured, you’ll have a really hard time getting that beach body that you want. Trust me.

5. Track everything! Use MyFitnessPal, spreadsheet, Evernote, Beyond the Whiteboard, etc. If you aren’t tracking it, then it’s really hard to make progress when you hit a plateau.

Find your favorite tracking software. I like MyFitnessPal, and Evernote, but there are others out there.

Just get started. Wait, didn’t I already say that…

6. Tell everyone that you can what you’re up to. Spread the word to your supportive family and friends about what you’re up to. If you know they won’t be supportive, then don’t tell them.

You’re looking for cheerleaders here! Those people that will tell you it’s an awesome goal.

And if people want to join along on your journey, let them. In fact, encourage them to join you.

7. Get a workout/goal buddy. Those people that wanted to join you in the last step, these are the people that can be your workout buddies.

There’s power in numbers, so get a team of people working towards the same goal if you can. In this case, more is better. Just make sure you don’t let negativity into your group.

8. Track your progress once a month/week/biweekly. Body fat, pictures, and weight. More tracking!

Yep, more tracking. I want you to take your body fat every other week, take pictures once a month, and track your body weight once a week.

Please don’t stray from these time periods. They are set for a reason, and if you stray from them it can be easy to get discouraged, or off track.

9. Adjust your plan if you hit a plateau. This is why you are doing all of that tracking that you’re doing. Most people will hit a plateau in this process.

Just know that plateaus aren’t a bad thing, you just need to know when you hit them, so you can adjust your plan.

For diet you can adjust your calories down by a couple hundred, which will usually come from your carbohydrates or fats. Checkout this podcast/blog to see how I setup my diet.

10. Celebrate your hard work! Celebrate in any health way that you can think of. This DOES NOT INCLUDE EATING!!!

Please don’t derail your progress by celebrating with food. If you have strategic cheat days that’s find, but don’t make food your celebration.

Go to a movie, or hangout with friends, or post your success on social media, or high five your workout partner. It doesn’t have to be a huge thing, but celebrate.

Maybe buy yourself those new jeans, or workout clothes that you can now fit into…

Resources and links mentioned in this podcast

– MyFitnessPal.com – The best food tracker that I know of. – InsideTracker.com – Use code ALLAROUNDJOE for a discount. – CrossFit.com – Whole30

Checkout my InsideTracker posts: — Podcast interview with Laura Ligos from InsideTracker — InsideTracker: Get your blood tested! I’m doing it. Here’s why… — InsideTracker: My results are in! And they don’t look great…

*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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 075: 10 things to guarantee your summer beach body will be a success appeared first on AllAroundJoe.

Listen to my There’s no such thing as a healthy food podcast on: iTunes – Stitcher Radio ***I recorded this as a video, but messed up the video. I’ll get it next time :-)**** In this episode you’ll learn how there’s no such thing as a healthy food, plus…

• Why each food could be healthy or not healthy for YOU.
• How timing has everything to do with foods being healthy for YOU.
• How you can find out what foods are healthy for YOU.
• How you can find out what foods are NOT healthy for YOU.
• And much, much more.

As I was sitting in the doctors office the other day I noticed one of the magazines that was laying on the coffee table in the small waiting area. On the front of the magazine read “the healthiest foods you can eat”.

This made me about jump out of my seated position. Now, I realize that most doctors don’t know jack about nutrition. And I also realize that this magazine was just placed there for the entertainment of the people waiting for their turn to see the doctor.

But, with all that I’ve learned in the last year, I knew that I had to do a podcast on what healthy food actually is, and how there’s no such thing as a healthy food that is healthy for everyone.

Are these healthy foods for you? What is a healthy food?

Let’s examine this for a second… what is a healthy food… Let’s just take a food that most people would think of as healthy. How about spinach. Let’s look at spinach for a second.

I would say that even if people might not like spinach they would say that it’s a healthy food, right?

It’s a green leafy vegetable that is packed with good stuff. But it’s pretty high in iron, so if you are someone that has an abnormally high amount of iron in your body, then spinach isn’t healthy for you to eat.

Wait a second, that’s exactly what I found out about myself!

I have way to much iron in my body, and hence spinach is not a healthy food for me to be eating (unless I can find a way to block the iron absorption).

So, do you see what I’m talking about?

If you don’t know exactly what your body needs. You have no idea what is a healthy food for you. You have NO IDEA!!!

You are simply guessing. Is that how you want to live your life? Or would you like to know exactly what makes your body run the best…

Do you like to feel good? Do you like to look good? Do you like to think well?

I’m sure that If you’re the type of person that’s listening to my podcast, and reading my blog you want all of those things.

How to figure out what’s healthy food for YOU

This brings us to the question of how to figure what is healthy for you…

The answer is that you have to test. And by test I mean get your blood tested.

I am a huge advocate for the company InsideTracker, and believe that they do a top notch job.

You can figure out exactly what is healthy for your body by doing a 15 minute blood test that is super easy. I mean, I hate getting my blood drawn, and this is so super easy that I’m doing it every six months.

I am such a huge fan of InsideTracker that I’ve partnered with them, and you can get 10% off any of their packages with the code ALLAROUNDJOE.

This is such a game changer that I’m suggesting that ALL people do this!

You get a complete list of exactly what you should eat, and maybe more importantly, not eat.

Resources and links mentioned in this podcast

– MyFitnessPal.com – The best food tracker that I know of. – InsideTracker.com – Use code ALLAROUNDJOE for a discount.

Checkout my InsideTracker posts: — Podcast interview with Laura Ligos from InsideTracker — InsideTracker: Get your blood tested! I’m doing it. Here’s why… — InsideTracker: My results are in! And they don’t look great…

*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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 074: There’s no such thing as a healthy food appeared first on AllAroundJoe.

Listen on: iTunes – Stitcher Radio In this episode you’ll learn all about my experience racing in Ironman Canada, plus…

• The ups, and the major downs during the race.
• How to mentally prepare.
• What to bring that they don’t tell you about.
• And much, much more.

For EVERYTHING to do with Ironman Canada click here. This will lead you to the complete written race recap.

Resources and links mentioned in this podcast

– WHOOP.com – Use code ALLAROUNDJOE for a discount. – Full race write up – Click here

*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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 072: The Story of Joe The Ironman Episode 4 – Ironman Canada appeared first on AllAroundJoe.

Listen to my CrossFit Open 2017 Plan on: iTunes – Stitcher Radio In this episode I’m going to teach you EXACTLY what I’m doing to get ready for the CrossFit Open 2017, this includes…

• EVERY supplement that I’m taking.
• How my training schedule is changing to accommodate the CrossFit Open workouts.
• The exact diet that I’m eating.
• The programs that I’m following during the Open.
• And much, much more.

Supplementation

• * PerfectAmino – Body Health – L–Leucine • L–Valine • L–Isoleucine • L–Lysine Hydrochloride • L–Phenylalanine • L–Threonine • L–Methionine • L–Tryptophan
• * Dipan-9 – Thorne Research – Digestive enzymes
• * Prebiotic & Probiotic – Perscript-Assist – Gut health
• * Garlic – Nature’s Bounty
• * Vitamin D – Trader Joe’s
• * Berberine – longlifenutri – Lowers blood sugar
• * Triumph Multivitamin – Legion
• * Extreme Endurance – Xendurance – Reduces lactic acid
• * HMB+Creatine – Blonyx (discount code ALLAROUNDJOE) – Strength, endurance, muscle…
• * Beta Alanine – Blonyx (discount code ALLAROUNDJOE) – Buffers lactic acid
• * Recovery – Progenex – Muscular recovery
• * Glutamine Powder – Raw Barrel – Muscle repair

Diet setup

• * 1 gram of protein per ideal pound of body weight
• * Use myfitnesspal.com / goals / calories & macros
• ** 190lbs – 190g’s pro / 249g’s cho / 83g’s fat
• ** This goes from around 2800 calories to 3500 calories depending on workload and how I feel
• ** Follow/friend me at allaroundjoe
• * Water – .75 ounces per ideal pounds of body weight

Our meal prep for the week My diet actual diet

Pre-breakfast

• * Black coffee – made with French Press
• * 1 teaspoon cinnamon
• * 1/2 scoop Progenex

Breakfast/Green smoothy

• * 1 cup goats milk full fat yogurt
• * 1 tablespoon Udo’s Oils
• * 1 scoop Progenex Peanut Butter Smash, Peppermint Bark, or Chocolate
• * 1 teaspoon cinnamon
• * 1 hand full organic kale
• * 1 hand full organic spinach

Lunch/Salad

• * Chicken breast
• * 2 cups’ish spinach
• * 1 cup sweet potato cubes
• * Brussel sprouts
• * 1 tablespoon olive oil
• * 2 tablespoons balsamic vinaigrette
• * Old fashioned oatmeal
• * Cinnamon
• * Raspberries
• * 3 tablespoons Bob’s Redmill Wheat Germ

Post Workout

• Cliff Bar – Post workout

Snack

• * Old fashioned oatmeal
• * Cinnamon
• * 1 scoop Progenex
• * 1 tablespoon Udo’s Oils
• * 3 tablespoons Bob’s Redmill Wheat Germ

Dinner

• * Chicken fajita fixings without shells, but with rice

Still hungry…

• * Homemade granola recipe or more oatmeal

Training

* Monday – Misfit Athletics program * Tuesday – Aerobic Capacity running * Wednesday – Tuesday’s Misfit program * Thursday – Completely off * Friday – CrossFit Open workout * Saturday – Misfit Athletics program or off * Sunday – Aerobic Capacity running and/or CrossFit Open workout

Other Technology

• * Cold showers to increase fat burning metabolism
• ** Using the wimhofmethod.com
• * Sleep a lot!
• * Track recovery with the Whoop strap/app (checkout my review)
• * Meditate/relax
• * InsideTracker.com – Get tested to figure out your key foods.

Resources and links mentioned in this podcast

– MyFitnessPal.com – AerobicCapacity.com – WimHofMethod.com – WHOOP.com – Use code ALLAROUNDJOE for a discount. – InsideTracker.com – Use code ALLAROUNDJOE10 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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 073: The exact plan that I’m using for the CrossFit Open 2017 (absolutely everything…) appeared first on AllAroundJoe.

Listen on: iTunes – Stitcher Radio In this episode you’ll learn all about my pre-race leading up to Ironman Canada, plus…

• How early to get to the race.
• What to eat before the race.
• What to pack that you might not have thought about.
• And much, much more.

For EVERYTHING to do with Ironman Canada click here. This will lead you to the complete written race recap.

Resources and links mentioned in this podcast

– WHOOP.com – 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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 071: The Story of Joe The Ironman Episode 3 – Pre-Race appeared first on AllAroundJoe.

Listen on: iTunes – Stitcher Radio In this episode you’ll learn my six pack diet, training, and lifestyle plan, plus…

• Exactly what my diet looks like today.
• How much exercise (and what type) you need to be doing (and not doing).
• What your lifestyle needs to look like to keep you body burning fat.
• Tools to help you optimize your pursuit of six pack abs.
• And much, much more.

Diet setup

* 1 gram per ideal pound of body weight * Use myfitnesspal.com / goals / calories & macros * 190lbs – 190g’s pro / 249g’s cho / 83g’s fat * Follow/friend me at allaroundjoe * Water – .75 ounces per ideal pounds of body weight My six pack diet

Pre-breakfast * Black coffee – made with French Press * 1 teaspoon cinnamon * 1/2 scoop Progenex Breakfast/Green smoothy * 1 cup goats milk full fat yogurt * 1 tablespoon Udo’s Oils * 1 scoop Progenex Peanut Butter Smash, Peppermint Bark, or Chocolate * 1 teaspoon cinnamon * 1 hand full organic kale * 1 hand full organic spinach Lunch/Salad * Chicken breast * 2 cups’ish spinach * 1 cup sweet potato cubes * Brussel sprouts * 1 tablespoon olive oil * 2 tablespoons balsamic vinaigrette * Old fashioned oatmeal * Cinnamon * Berries * 3 tablespoons Bob’s Redmill Wheat Germ Post Workout * Cliff Bar – Post workout Snack * Old fashioned oatmeal * Cinnamon * 1 scoop Progenex * 1 tablespoon Udo’s Oils * 3 tablespoons Bob’s Redmill Wheat Germ Dinner * Pork shoulder * Baked sweet potato * Cheddar cheese Still hungry… * Homemade granola Training

* 4-5 days a week of CrossFit with weight lifting at least 3 days a week * HRV, and feelings determine 4 or 5 days a week. * 2 days a week of running * Currently doing the aerobiccapacity.com program Lifestyle

* Cold showers to increase fat burning metabolism * Using the wimhofmethod.com * Sleep a lot! * I track my sleep with the WHOOP Band/app * Meditate/relax * Blood testing, and diet optimization with InsideTracker.com – Get tested to figure out your key foods.

Resources and links mentioned in this podcast

– MyFitnessPal.com – AerobicCapacity.com – WimHofMethod.com – WHOOP.com – Use code ALLAROUNDJOE for a discount. – InsideTracker.com – Use code ALLAROUNDJOE10 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.

Listening options

• Listen via iTunes
• Listen on Stitcher Radio

Help me out!

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 070: My complete six pack diet, training, and lifestyle plan appeared first on AllAroundJoe.

Learn about my Ironman Training Program & All of the Gear on: iTunes – Stitcher Radio Click here to listen to Joe The Ironman Episode 1 – Motivation In this episode you’ll learn about the training program and gear that Joe The Ironman used, plus…

• Why I picked the CrossFit Endurance training program over a traditional program.
• How I pick the type of shoes that I wore for my first Ironman.
• What considerations to make when buying biking gear, and all around bike stuff.
• How to pick your swim gear.
• And much, much more.

When I was looking for an Ironman training program I was thinking that I didn’t want to give up my CrossFit training and my weight lifting to get this Ironman done. Because of that I picked the CrossFit Endurance training program.

The CrossFit Endurance training program was lower volume than most Ironman training programs, and this allowed me the time to keep doing CrossFit and weight lifting. And because I was able to do that I didn’t lose as much muscle as most people training for an Ironman.

When picking gear for your Ironman there is soooooooo much to choose from. In the ideal situation you try a lot of different things and pick your favorite. They works for things like your bike, and running shoes, but it doesn’t work for your wetsuit, and other training gear.

If you could borrow a friends wetsuit that would be idea, but if you can’t you might have to go off of reviews people have posted online.

There’s really so much to consider and try during this process, so if you have any questions please ask them in the comments section below.

Resources and links mentioned in this podcast

Next Episode Joe The Ironman – Pre-Race

Ironman Training Program

CrossFit Endurance – http://running.competitor.com/2011/05/training/brian-mackenzies-12-week-crossfit-endurance-advanced-training-program_28400

Gear

Running Shoes – Nike Free Running shoes Running clothes – LuluLemon – http://lululemon.com – 2XU – http://www.2xu.com/us/sport/triathlon/ – Pearl izumi – http://www.pearlizumi.com/ Chafe cream Bike – Bike shoes – Pearl izumi Bike clothes – 2XU – http://www.2xu.com/us/sport/triathlon/ – Pearl izumi – http://www.pearlizumi.com/ Bike – Quintana Roo – http://www.quintanarootri.com/ Other biking gear (cold weather) Swim Wetsuit / speed suit – Blue Seventy – https://www.blueseventy.com/ – Xterra – https://www.xterrawetsuits.com/ Goggles – Blue Seventy – https://www.blueseventy.com/collections/goggles Swim cap – Anything that fits well.

*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.

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