2020 FIT Podcast

Ep. 13 | Reduce Stress. Sleep Better. Cut body fat. by Jon Rowley

In this week's episode we take on a lighter topic with Making Bad Decisions, how you're inevitably going to make them and how we can minimize their affect on your health. From eating cookies, to getting a poor night sleep, we share some tactics that can help you stay on the bandwagon longer and keep achieving the goals you're after. Golfers will enjoy our analogies as we relate lifestyle decision making to the game of golf. Non-golfers, bear with us.

This week we got to sit down with one of our own, Dr. Chris Ehly. We dig in to his path towards wellness and his recent pursuit of evolutionary medicine. Though he's schooled in western medicine, you can tell from the conversation that Dr. Ehly is continually innovating in both his personal life and his practice by helping to move health care from the current "sick care" model to one of prevention and wellness.

It is politically correct to take a sick day. In this week's episode we talk about creating an environment where it's socially acceptable to improve your recovery on a daily basis. Getting sleep, quite time for the brain and down regulating more often so you can improve your recovery are all ways you try to improve your fitness in the gym to take your health to the next level. Working out by definition is finishing a training session with less energy in the system than you started with. i.e. you are intentionally making yourself weaker so the true way to get stronger, fitter, leaner is to NOT workout but to recover better. You can do this by cleaning up your nutrition, sleeping better or more or just taking a rest day. This podcast is only for people who want to learn how to get better, both faster, and more efficiently. Please take your sleep seriously and if you're available May 3 & 4th and want to take your wellness to the next level, join us for the 2020 Experience health retreat. Notes: - Super compensation model https://en.wikipedia.org/wiki/Supercompensation - 5:00 most important tool for recovery - 13:00 stillness drill you can do at the office - 18:00 What about sugar and alcohol? - 26:00 take time for yourself at the 2020 Experience

Sleep is a vital tool at our disposal to improve health. Though under-appreciated and overlooked, we share some thoughts about sleep and how we can take our recovery a little more seriously and the positive impacts it can have on your health. By the end of the podcast, we hope you consider making some changes to your routine that will have a positive impact on your sleep and thus, your health. In summary: Please take sleep seriously - You will never get the results you're after without quality sleep. Links: - Sleep and effects on glucose sensitivity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370346/ - Lights Out" - Sleep sugar and survival. https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_1?ie=UTF8&qid=1522203539&sr=8-1&keywords=lights+out+sleep+sugar+and+survival - Buy a blood glucose monitor, please https://www.amazon.com/Best-Sellers-Health-Personal-Care-Blood-Glucose-Monitors/zgbs/hpc/3777171 - 1:30 How do we get competitive about our sleep? - 5:15 Tricks to getting off coffee - 9:00 Life without caffeine - 19:40 Sleep > Nutrition - 22:30 Alcohol = not good for sleep - 26:30 You can still drink and have a little coffee - 30:00 Give yourself some rules to follow

The key to getting results is consistency...aka doing a little of something every single day. We wish there was a shortcut however it's really as simple as doing the work. In this episode, we review the book "Compound Effect" and how you can apply this methodology to your health. We wish there was a silver bullet to solve everyone's problems although the answer, more often than not, comes down to simply putting in the work. All it really takes is committing 5 minutes per day to work towards the goal(s) you're after and over the course of days/weeks/months, you'll be achieving your goals and then some. In summary, we want to encourage you to do something small, every day, which slowly creates positive and lasting habits with compounding results. - Establishing routines - 3:00 - To something, every day - 6:45 - Get up 15 min earlier - 8:00 - Train hard without draining your body 12:45 - Build your baseline - 17:00 - Find 15 minutes per day for yourself - 20:00 - Please (don't) workout so you can eat like 'crap' - 22:35 - Develop a routine - 25:00

Pool Season is around the corner and the thought on a lot of our minds is, "How do I get rid of that stubborn belly fat?" In this episode, Coach Jeremy Whiteford shares his story about finding fitness, getting leaner and how he came to find 2020 Fitness. It was a long journey with many steps and training partners along the way - One common theme you'll hear is the consistent pursuit of progress. He did not get to where he is today overnight - it has taken a lot of work and he'd be the first to tell you he still has a long way to go. One other part worth paying attention to is how he has always looked for people to hold him accountable and to push him, something we all need from time to time. Enjoy his story of progress and please take his tips on what it takes to get leaner. Episode Notes: - 5:00 - Training with people who are better than you - 12:00 Jeremy's 1st CrossFit workout - 19:00 - Meets the love of his life, moves to Australia does CrossFit Level 1 - 23:00 Jeremy finds 2020 Fitness - 28:00 Removing the ceiling of potential & reaching more people - 35:00 HOW TO GET LEAN

In this week's episode, we reiterate a very important idea of learning to "maximize results while minimizing the amount of 'work' you have to put in". This all links back to "doing your homework". Last week we talked about getting injured and how to avoid it. This week we dial in how to get aerobically fit WITHOUT traditional training OR in addition to. Jon went through a period of working through a back injury and found a way to still stay aerobically fit and proved it with by doing 18.1 and a 10-mile trail run in the same morning without 'training' for a month. The style of training we talk about is beautiful in that it is incredibly difficult however it's not taxing on the entire system the way longer duration, aerobic workouts are. 2:40 - Wim Hof Breathing - 4:30 - Testing 18.1 + 10 Mile trail run 6:50 - The future of training 9:00 - Maximizing the impact of your training 13:30 - Tape your mouth shut 20:00 - Fixing your clogged up nose 28:00 - The future of training is here A couple additional resources: "What Doesn't Kill Us" (https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909/ref=sr_1_1?ie=UTF8&qid=1520010025&sr=8-1&keywords=what+doesn+t+kill+us) "Oxygen Advantage" (https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?s=books&ie=UTF8&qid=1520010050&sr=1-1&keywords=oxygen+advantage) Tape for your mouth (https://www.amazon.com/Micropore-Surgical-Tape-Yards-Dispenser/dp/B00ICF3TG2/ref=sr_1_7_a_it?s=books&ie=UTF8&qid=1520011031&sr=8-7&keywords=micropore+tape) Apnea App (http://apnea-diver.com) Stamina App (http://squarecrowdapps.com/stamina/)

Today we talk, literally, about how to get injured. Danny Laughlin, from Laughlin Performance and Physical Therapy, joins us to talk about the difference between pain and injury. Jon shares his personal experience with a recent injury related to ignoring the pain, hoping it goes away, and then continuing to "work through" the pain - basically doing everything completely wrong and how this and other injuries can be avoided. We're hoping others learn from this experience and utilize our conversation to keep themselves injury-free and/or speed up the recovery. 0:00 - Providing the tools we need to stay healthy 6:50 - The steps to getting injured 13:05 - You body does not run from pain 21:30 - Importance of moving when you're sore 26:30 - Drills to get you to stabilize your core 28:00 - 99% of people do NOT have tight hamstrings

We talk about creating the complete platform to help people not only become fit, but to improve their health & become the ultimate person. On February 7-8th, we took a group of 12 people on a 2-day immersive health retreat north of Kansas City at the Heartland Center. We hash out what the perfect training model looks like and how we are working to create "Ultimate Person" through 4 pillars of health. 3:45 - Building the ultimate person 8:40 - Finally becoming a camp counselor 13:45 - Shortening the learning curve of health 23:45 - The next Experience May 3rd & 4th

We got the opportunity to sit down with one of our own, Karen McShane, as she shares her story of the incredible journey over the last 10 years towards health. She talks about the many layers of the onion she has peeled off and it serves as a great reminder that health doesn't happen overnight - it's a process. "You must set goals if you're trying to be better every day." Notable Book Marks: Being cold isn't that bad - 2:50 What are you missing every day? - 4:30 Knowing what it's like to feel good - 7:35 The cereal diet - 9:15 Embarrassed to go to the gym - 14:00 Introduction to CrossFit - 21:15 The man of her dreams - 29:00 Getting around the fear of starting - 32:00 There are cameras in Ireland - 35:00

Jon and Jeremy dig into why everyone should compete, learn to get comfortable being uncomfortable, and how the CrossFit Games Open will prepare you to be a better human being, outside the gym. Notable Book Marks: :30 - The hottest place in the gym 3:30 - Difference in training for an event vs. training for life 8:30 - Earning the right to suffer a bit 10:15 - Jeremy sits on the toilet in the grocery store 20:15 - Community and how it builds you up

Jon Rowley & Jeremy Whiteford launch episode #1 of the 2020 Experience Podcast. Jeremy grills Jon on how 2020 Fitness came to be...his morning routine, family life, how his training has evolved from Ironmans to Wim Hof and where 2020 Fitness is going. Jon provides a better understanding of what it was like to start 2020 and all the efforts it's taken from his better half, Britni, to actually see this crazy idea through. If you'd like to skip ahead, you can find some launching points here: Peas on Monday's and Apples on Tuesday's - 1:30 The Walking group that started it all - 4:15 What to think about while working out - 6:25 Jon's 3x5 Morning Routine - 9:50 Britni - Jon's business partner/wife - 22:00 Where motivation comes from - 28:45 Book recommendation for Duke - 29:45