The Living Superhuman Fitness Podcast

Welcome to our gym CrossFit Palm Beach, where in today's episode we discuss the "Power List" - a tool that we adapted from Andy Frisella's MFCEO podcast.

The Power List is not your everyday to-do list.  It's a list that moves the needle for what you want to accomplish with your life. We talk about how to create a power list, how we've created one for ourselves and staff at CFPB, talk about who could benefit most from using it, and the benefits of implementing this in your life.

Get more out of each day and do stuff that matters by creating a power list today. Grab a copy of the one we've created to get the most of our days, for free here http://www.sevenfigurebox.com/powerlist/

Austin & Danielle Bettigrew are celebrating their 1-year Anniversary at CFPB, but it feels like they've been a part of our CFPB family for years. They've each had a huge impact on our CFPB members, helping create astonishing transformations and personal records. In addition to coaching classes, Danielle is a nutrition coach and Austin does personal programming and coaching for members 1-on-1. Their passion for helping others shines through in everything they do. In our episode today, we talk about what came first, their love for CrossFit or their love for each other. We also talk about their journey from once upon a time CrossFit gym owners in Illinois, and deciding to move to Florida to join the CFPB fam. Enjoy Episode 64 - Meet the Bettigrews.

In Episode 63, "How To Eat Around Your Workouts", we look at the best (and worst foods) you can eat pre-WOD and post-WOD. Let's first say that nutrient timing is somewhat of an advanced skill that should come after you've dialed in the quality of the foods you're eating. Also eating balanced meals in the right quantities and macronutrient ratios. Only then will timing those macronutrients be beneficial to your performance in your workouts and the results you achieve. We also want you to approach this from a goal to improve performance, soreness and recovery from workouts, and long term body composition, not short term hacks to burn belly fat.  We get a lot of questions on this topic, especially from our earliest risers at our 5am class and our post-work crew coming in at 7pm. We try to address each approach as best we can and give our best tips. Some topics we cover... Why 24-36 hours before a workout matters as "pre-workout"? How what you eat on rest days affects workouts? Do I have to eat before a 5 or 6am workout? Why does dinner the night before matter? What is the optimal pre or post workout window for gainz? How much carbs, fat, and protein should I have around workouts? What do you guys, the coaches, eat before and after workouts? Should I eat after a workout if I'm not hungry? Is it worth taking an electrolyte supplement for workouts? What are some quick go-to's that are easy to digest before an intense workout? Why Perfect Bars aren't great around workouts but Fuel For Fire is Should I use a preworkout supplement or caffeine? Can I eat a full meal after a 7pm workout? Are carbs at night bad? Why CrossFit works best with carbohydrates What types of proteins are best to take?

How do injuries happen? You'd be surprised to learn how they REALLY happen and how we can help prevent them. We will also talk about how to work through an injury without missing the gym.

When to rest and recover from injury, or when to get back into the gym is a big question we look to answer today. There are tons of factors besides that "one deadlift" you did that put you on the sidelines in the first place. How can we alter those factors to lessen the probability of injury. We talk about what resting actually means - who needs it and who actually needs to get back into the gym to fix their ailments.

If you are a member at CFPB and want to book a free movement assessment with one of our coaching staff reach out - [email protected] and we are more than happy to talk about getting you back into the gym safely. Feel free to email us with any questions if you aren't local to CFPB.

Featured Coaches: Andrew Frezza, Zach Eggen, Melissa Dixon, and Austin Bettigrew

Meet Zach Eggen, CrossFit/BeachFit Coach and the head of our BeachFit Programming here at CrossFit Palm Beach.

Coach Zach is appropriately nicknamed "Coach Thor" for his superhero abilities and he kind of looks the part too. He achieved his dream last year of competing at the CrossFit Games in Madison, WI on Team Hustle Hard. 

In this interview we jump into all the details - who he was, who he is, why he is the person that he is today, and what he loves about coaching athletes. Zach has incredible love for others that stems from his deep faith in Christ. He is a huge part of our team and we are lucky to have him. 

Check out his unique story and stay tuned for more coach interviews on our podcast!

In episode 60, we tackle a big question we seem to get every CrossFit Open. How do I get pull-ups, muscle-ups, double unders, toes to bar, handstand push-ups, etc. etc. etc.?

We can help you do that, that's of course our job, but there's a skill in obtaining a skill. Different athletes need different approaches to help them best. In this conversation we dive into how we think about the process of attaining skills, how you may be able to optimize your approach to group classes to help you work towards certain skills, and how you can utilize our coaching staff to coach you one-on-one to master skills.

If you have questions about our personal coach program or are interested in your free movement assessment - reach out to any of your coaches or front desk staff.

In this episode we talk about a common question that comes up in every nutrition challenge we do, How do I eat healthy and still go out with friends? 

We answer that questions as well as several related topics, such as...

How to politely avoid desserts and relatives' special dishes without offending anyone. 

Why the social circle you're in matters.

Why eating unhealthy and drinking unhealthy are a bad mix. 

Why dinner is the most important cheat meal of the day. 

How to handle interrogations from friends or family. 

How to recruit friends to support your healthy eating. 

How to order healthy at a restaurant. 

What questions you should be asking your server. 

What healthy dish could I bring to a party. 

At the start of a season, EVERYONE has the same goals. Everyone wants to make it to the CrossFit Games...or win that gold medal, or weigh what they did in high school. Goals don't make the difference, habits and systems do.

This episode talks about goals, how to set them properly, and also the habits, systems, and mindset that must come with them. Talking points on this episode: Goals are helpful for developing your "Why" and setting direction. Goals can't be the gate to happiness. People that think goal achievement will make them happen are often left disappointed. If you're going to make goals, make sure they are S.M.A.R.T. S-Specific, M-Measurable, A-Attainable, R-Realistic, T-Timebound Why typical goals like lose weight or RX more workouts fail. Learning to identify with your goal. Don't just have a goal to run a 5k, have a goal to become a runner. Determine When and Where each specific step will happen. "Workout more" "Write more"- make it concrete with a time and place. What is the minimal dose needed to get you started? Ex:Run ½ mile when I wake up. Stretch for 5 minutes after every workout.

"In reality, the results of our efforts are often delayed. It is not until months or years later that we realize the true value of the previous work we have done. This can result in a "valley of disappointment" where people feel discouraged after putting in weeks or months of hard work without experiencing any results. However, this work was not wasted. It was simply being stored. It is not until much later that the full value of previous efforts is revealed. All big things come from small beginnings." - James Clear, Atomic Habits

...and much more! Featuring Coach Tony, Coach Austin, Coach Whitney, and Coach Melissa of CrossFit Palm Beach.

2019 CrossFit Games Open and CrossFit Palm Beach Friday Night Bar Fights

In this episode we talk about why we love the CrossFit Open, and share our experiences with this exciting global community competition. We discuss some of the key elements that are brought into the gym and our community thru the 5 weeks during the Open.

There will be a few changes to OUR annual Friday Night Bar Fights. We go over some of these changes and talk about why we are really encouraging the "one and done" rule. We definitely want you to hit the workouts hard, with the best strategy possible in the first go-round. There will also be MORE ways to earn points for your selected teams with team spirit practices and social media posts.

Tune in to the entire episode to get the full download on this years 2019 CrossFit Games Open at CrossFit Palm Beach.

CrossFit, BeachFit, health and fitness in general-from a female perspective. In society a women's perspective of being in the gym isn't regularly sought out, which leaves a lot of females in the dark when beginning a health and fitness journey that has to do with going into a gym.

Listen in as we have three of our female coaches come together to talk about their experiences as women in the fitness realm.

We look into body image and how it affects women, and men as well.

We dive into why we are so caught up with body image, and developing a mindset that can change the focus from comparison and doubt to loving the process of creating a healthier version of yourself.

We go over how weights in the gym are relative to things outside of the gym.

We also talk about getting "bulky" or feeling "manly" and the reality of these statements.

We also get into goals, food, numbers on the scale, and the InBody body fat test.

Listen in to learn some different female perspectives from our CrossFit and BeachFit coaches.