All things CrossFit Inguz!!
On episode 47 of the CrossFit Inguz podcast Kate and Renee debunk some very common nutrition myths including... Does fat in my food make me fat? Do I need to eat 6-7 small meals each day to lose weight? Are calories the only thing that matters? Can I lose weight in a specific area of my body? As well as a few others. They also go through a list of community shout-outs...AND talk about some key details of our upcoming fall partner nutrition challenge!!
On episode 46 of the CrossFit Inguz Podcast Renee, Kate and Andrew chat about how they've been passing the time during quarantine. We discuss what podcasts, books, movies/TV, activities, and nutrition content that we've been finding valuable recently. Hopefully this podcast will give you some ideas of things to check out and maybe even learn a thing or two in the process.
On this episode of the CrossFit Inguz Podcast we chat (virtually!!) with Mary Moriarty. We discuss her backstory and how she got started with CrossFit, her volunteer work with the OneSight organization and how she used a video of her doing an 185# deadlift served as her protection while in Africa, as well as how she's dealing with the current situation of having to stay at home.
On episode 44 of the CrossFit Inguz podcast Kate and Andrew chat about the crazy week we've had at Inguz and throughout the world with respect to the Coronavirus. We chat about our at home workouts and some ways we can get creative to keep them interesting. We go through a few key pieces of equipment to have at home that you can purchase (or make) without breaking the bank. Below are links to many of the things we discussed. Finally, we chat about our plans to start live virtual workouts this week. Dumbbells from Walmart: https://www.walmart.com/ip/CAP-Barbell-Coated-Hex-Dumbbell-10-40-lb-Single/884497400 Jump Ropes from Rogue: https://www.roguefitness.com/bodyweight-gymnastics/ropes/jump-ropes Yoga Mat from Amazon: https://www.amazon.com/BalanceFrom-All-Purpose-Anti-Tear-Exercise-Carrying/dp/B07SM25CXH/ref=sr_1_7?dchild=1&keywords=yoga+mat&qid=1584929460&s=sporting-goods&sr=1-7 Build a Sandbag Large Duffel from Amazon: https://www.amazon.com/gp/product/B000HBHY7O/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1 Small Duffel from Amazon: https://www.amazon.com/gp/product/B000BFNJC0/ref=ppx_yo_dt_b_asin_title_o00_s01?ie=UTF8&psc=1 Rubber Mulch from Lowes: https://www.lowes.com/pd/NuScape-0-8-cu-ft-Brown-Rubber-Mulch/1001363462
On episode 43 of the CrossFit Inguz podcast Renee and Andrew discuss The RISE Challenge. We go into all of the details of the challenge, including why we created it and who it is designed for, the important dates, what the participants receive as part of challenge, how the point system works, how to sign up...and more!! If you are interested in participating in the challenge...don't miss this episode!! At the top of the episode we continue our segment of community shout-outs, and talk about the coronavirus and what we are doing at Inguz to try and keep our members safe and healthy.
On episode 42 of the CrossFit Inguz we debut our new segment Outside the BOX, where we share stories of other local small businesses and entrepreneurs. This week we sit down with Amy Mellow-Panucci of Love Sunday Photography. We chat with Amy about how she got into photography and going from passion to full time business, how her business has evolved over the years, her upcoming Babe Festival retreat, and what makes Love Sunday unique. If you'd like more information you can connect with Amy through the links below... Instagram: @lovesundayphoto @thebabefestival Website: https://lovesundayphoto.com/ https://www.thebabefestival.com/retreat At the top of the episode we recap the results and announce the winners from the 6 Week Partner Nutrition Challenge that just wrapped up.
On episode 41 of the CrossFit Inguz podcast Renee and Andrew take a look back on what was a very busy year for Inguz in 2019, and preview a bit of what is in store for 2020. We also go through a series of 4 questions as a way to reflect back on the past year and things we are looking forward to in the coming year. The 4 questions are as follows... My proudest moment of 2019 was... One goal that excites me for 2020 is... The biggest lesson I want to bring into 2020 is... One limiting belief that I am leaving behind is... At the top of the episode we continue our segment of Community Shout Outs, and recap the 2020 Inguz Nation Throwdown.
On this episode of the CrossFit Inguz Podcast we sit down with Sam Knoll. We discuss her backstory and how she got started with CrossFit, her interests in OCR and how CrossFit has helped her in her races, as well as her hidden archery talent!! We also chat about her proudest accomplishment of 2019, and what she's working toward for 2020. At the top of the episode we continue our segment of Community Shout Outs, and chat about some details on the upcoming Inguz Nation Throwdown.
On episode 39 of the CrossFit Inguz podcast Renee and Andrew discuss our upcoming 6 week partner-style nutrition challenge. We go into all of the details of the challenge, including the important dates, what's the participants receive as part of challenge, how the point system works, the partner aspect, how to sign up...and more!! If you are interested in participating in the challenge...don't miss this episode!! At the top of the episode we continue our segment of community shout-outs, and go through our holiday class schedule for Christmas and New Years.
On episode 38 of the CrossFit Inguz podcast Renee and Andrew discuss the importance of maintaining the stimulus of the workout. We go into the concept of the workout stimulus and what that means, use some examples from our last week of programming, talk about why proper scaling is important within this concept, and why the goal isn't necessarily to Rx every workout. At the top of the episode we continue our segment of community shout-outs, and go through a bunch of announcements of various things going on at Inguz over the next couple of months.
On episode 37 of the CrossFit Inguz podcast Renee and Andrew interview Coach Keith and Coach Allie. On the episode we discuss how the two of them got into CrossFit, their first memories of starting at Inguz, the incredible progress they've both made, and how important they believe going through the process as a couple has been to their success. This was a fun and inspiring conversation that everyone will get something from. At the top of the episode we continue our segment of community shout-outs.
On episode 36 of the CrossFit Inguz podcast Renee and Andrew talk about our new class offering MOVE 45!! We discuss the following topics. What is MOVE 45? When is it offered? What is the difference between our CrossFit classes and MOVE 45? What a class might look like. Who is the class for? Is MOVE 45 a stepping stone for CrossFit? How does someone get started with MOVE 45? When do classes start? How much does it cost and how you can get 20% off the first three months of membership. At the top of the episode we continue our segment of community shout-outs!!
On episode 35 of the CrossFit Inguz podcast Renee and Andrew discuss getting started at CrossFit Inguz. We go in depth into our Fundamentals program and address the following topics... What is Fundamentals? The history of the program and how it has evolved. How the class sessions differ from regular group classes. A breakdown of the 5 Fundamentals sessions. What happens post Fundamentals, and some keys for success as you transition into group classes. At the top of the episode we continue our segment of community shout-outs, and give some last minute details on the 12 Heroes event next weekend.
On episode 34 of the CrossFit Inguz podcast Renee gives a recap of her summer cross country road trip. We find out what the highlights of the trip were and how they did staying on track with their three goals of sleep, nutrition and staying active. We also talk about what's going on this fall at Inguz...including 12 Heroes, Barbells for Boobs, and The OPEN. At the top of the episode we continue our segment of community shout-outs.
On episode 33 of the CrossFit Inguz podcast Renee and Andrew are joined by Kate to discuss three keys to success for staying on track with your fitness and nutrition while traveling. Between summer vacations and travel for work we share some insight from our own experiences in terms of how we try and stay on track while we are away from home. The discussion revolves around the following three points: Set Realistic Goals Make a Plan Keep Your Normal Routine as Consistent as Possible At the top of the episode we continue our segment of community shout-outs including landing a new job, a bonkers transformation from one of our members, a trip to Africa, and a first bar muscle-up!!
On this episode of the CrossFit Inguz Podcast we sit down with Jamie Leka. We discuss her backstory and what brought her to Connecticut, how she got started with CrossFit and overcame some initial fears and hesitations, why the community at Inguz is so important to her success, and her experience working with our nutrition program. We also discuss how CrossFit has impacted her life outside of the gym. At the top of the episode we continue our segment of Community Shout Outs...wedding, engagement and baby edition!!
On episode 31 of the CrossFit Inguz podcast Renee and Andrew discuss the difference between CrossFit and the CrossFit Games. We talk about the common misconception of people thinking that they "can't do CrossFit" and how that stems at least in part due to the popularity of the CrossFit Games. We go into the history of the image and messaging from CrossFit HQ and how that has shifted more recently. We also discuss how we focus on CrossFit as a lifestyle at Inguz and how that is different from CrossFit as a sport. At the top of the episode we continue our segment of community shout-outs and discuss a few upcoming events for the coming week including our annual Devine Hero WOD fundraiser on Thursday, July 4th and "Bring a Friend Friday" on the 5th.
On episode 30 of the CrossFit Inguz podcast Renee and Andrew interview Coach Jon. We find out how he first got into CrossFit, what brought him to Groton and CrossFit Inguz, his role at Survival Systems and how doing CrossFit has helped him in his profession, and what's next in store for him and Laura as they prepare to re-locate to Hawaii. At the top of the episode we continue our segment of community shout-outs.
On episode 29 of the CrossFit Inguz podcast Renee and Andrew discuss a few of their favorite content resources and go-to sources of information. These include different podcasts, books, movies, documentaries, and social media sites that we go to for education, inspiration...or just for fun. The resources cover a wide variety of topics including business, fitness, nutrition, health, and entertainment. We hope you find this list helpful. At the top of the episode we continue our segment of community shout-outs AND answer a few listener questions that we solicited a few weeks back.
On episode 28 of the CrossFit Inguz podcast Renee and Andrew interview Coach Harrison. We find out how he first got into CrossFit, what brought him to Groton and CrossFit Inguz, his thoughts on the CrossFit Health initiative, and what's next in story for him and his family as he separates for the Navy and moves on to the next chapter of his life. At the top of the episode we continue our segment of community shout-outs.
On episode 27 of the CrossFit Inguz podcast we are talking about how making small changes in your nutritional choices can have a huge impact...for the positive or the negative. We dive into the following topics... Why it is so hard to eat clean 100% of the time and why the odds are stacked against us. Are carbohydrates the problem? Breakfast food examples to watch out for. Lunch/Dinner food examples to watch out for. Snacks & drinks to watch out for. Red flag ingredients to watch out for. An example day of eating and how minor changes can make a huge impact. At the top of the episode we continue our segment of community shout-outs. Lastly, we are still looking for your input!! Submit your questions on any topic...gym related or otherwise...and we'll answer them on the podcast. You can email, txt, or message us on social media with your questions over the next couple of weeks and when we have enough questions we'll do a rapid fire Q&A episode.
On episode 26 of the CrossFit Inguz podcast Renee and Andrew discuss strategies for getting the most out of our training. We dive into the following topics: Pre/post workout nutrition tips Having the right mindset The importance of warm-up and movement prep How we should approach our training sessions and the difference between practice, training and competing Scaling appropriately and effectively Recovery Consistency and Commitment At the top of the episode we continue our segment of community shout-outs. Lastly, we're looking for your input!! We'd like to do an episode where we answer listener questions. So if you have questions on any topic...gym related or otherwise...send them to us and we'll answer them on the podcast. You can email, txt, or message us on social media with your questions over the next couple of weeks and when we have enough questions we'll do a rapid fire Q&A episode.
On episode 25 of the CrossFit Inguz podcast Renee and Andrew interview Coach Eric. We find out how he first got into CrossFit, his back story of owning a mobile affiliate prior to coming to CrossFit Inguz, the story of his 2018 "Fitness Bouillabaisse", what his favorite Inguz moment was, and much more. At the top of the episode we also wrap-up The 2019 OPEN, look ahead to the next OPEN which will occur in October of this year, and continue our segment of community shout-outs.
On episode 24 of the CrossFit Inguz podcast Renee and Andrew discuss 6 key concepts of the CrossFit methodology and what they mean. We dive into the definition of CrossFit, how we define "fitness", who is fit and how is that measured, the concept of scaling and applicability, the fitness pyramid (spoiler alert...the foundation is nutrition), and what defines overall health. At the top of the episode we also give a brief update on The OPEN and continue our segment of community shout-outs.
On episode 23 of the CrossFit Inguz podcast Renee and Andrew discuss 10 actionable tips that you can implement in your daily life to be more productive. We also discuss what it means to be productive, putting first things first, the different between being busy and being productive, and how to categorize your daily tasks to ensure you are spending your time on the things that are important to you. At the top of the episode we also give a brief update on The OPEN and give a few shoutouts to the community.
On today's episode of the CrossFit Inguz podcast Renee and Andrew talk about the value of getting outside your comfort zone, and how personal, professional, or physical growth can only occur when we challenge ourselves. We discuss the growth mindset, the value of seeking out feedback, the role of trust in this process, and allowing yourself to embrace making mistakes. We also relate some of our personal experiences to this concept. At the top of the episode we briefly discuss logistics for the upcoming CrossFit Games OPEN, and introduce a new segment to the podcast called "Community Shout Out".
On this episode of the CrossFit Inguz Podcast we sit down with Amy Mellow Panucci. We discuss her journey into CrossFit, how she got started, and what has kept her with it over the years. We also discuss how CrossFit has impacted her life outside of the gym.
On episode 20 of the CrossFit Inguz podcast Renee and Andrew discuss some exciting changes to the nutrition program at CrossFit Inguz coming in 2019. One of our goals this year is to place a greater emphasis on the importance of nutrition at the gym, so we wanted to share a bit of what we're working on. We also discuss some important details of the Inguz Nation Throwdown, which will be held on Saturday, February 2nd, as well as details on an upcoming Nutrition Challenge which will launch in early February as well.
On episode 19 of the CrossFit Inguz Podcast we welcome back Kate to discuss the topic of sleep. We dive into the different stages of sleep, what role sleep plays in our recovery and nutrition, the negative effects of not getting enough sleep, and some tips for good sleep hygiene. We also find out what position we sleep in says about our personality.
On episode 18 of the CrossFit Inguz Podcast Renee and Andrew discuss injuries and CrossFit. We talk about the perception that CrossFit is dangerous, where that claim stems from, and whether or not it is supported by data. We also talk about key strategies for avoiding injuries, working around them, as well as how to effectively come back from an injury.
On episode 17 of the CrossFit Inguz Podcast Renee and Andrew give 5 tips for surviving the holiday season. With Thanksgiving, Christmas and New Years all coming up over the next month and a half we dive into a few key strategies for making it through the holidays without completely falling off the rails for both our fitness and nutrition. We also touch on a few general updates of things going on at Inguz over the next few months.
On episode 16 of the CrossFit Inguz podcast Renee and Andrew discuss goal setting and the power of habits. We talk about SMART goals and why setting goals is just the tip of the iceberg. More important is coming up with an action plan and the daily discipline of executing on that plan with consistency. Also, find out what habits each of us are working on getting rid of.
On episode 15 of the CrossFit Inguz podcast Renee and Andrew discuss the value of tracking our workout results. We discuss why we record results, the concept of observable, measurable, and repeatable results, as well the downside of the whiteboard. We also get into some final details on our Barbells for Boobs event on Saturday, October 27th.
On episode 14 of the CrossFit Inguz podcast Renee, Andrew, and special guest Kate talk about the future of CrossFit Inguz. We've got some very exciting news that we want to share with the Inguz Nation!! If you are curious about what the next year holds for the us...don't miss this episode!!
On episode 13 of the CrossFit Inguz podcast Renee and Andrew announce the winners of the 2018 Inguz Summer Shred Nutrition Challenge. We also talk about strategies for staying consistent with your nutrition now that the challenge is over, and talk about some ongoing nutrition coaching options that are now available to Inguz members who want to take their nutrition to the next level. Congrats to the challenge winners and everyone who participated!!
On episode 12 of the CrossFit Inguz podcast Renee and Andrew dive into another round of common nutrition questions. The main topic for today is the glycemic index and glycemic load of foods, the difference between the two, and why it is so important. We also introduce the InBody and how we will be using this measurement going forward for tracking body composition, also the importance of hydration as the weather gets warmer.
On episode 11 of the CrossFit Inguz podcast Renee and Andrew dive into some common nutrition questions. Some of the questions are specifically related to the summer shred nutrition challenge, while others are more general information. Topics include meal timing, whey vs. casein protein, small meals vs. large meals, and nutrient density. If you want your nutrition questions answered make sure to leave us a message on Instagram or Facebook.
On episode 10 of the CrossFit Inguz podcast Renee and Andrew discuss the 2018 Summer Shred Nutrition Challenge!! We discuss the structure of the challenge, how we are tracking progress, and discuss a few changes and exceptions this time around. The challenge starts on June 2nd...so if you plan on participating make sure to give this episode a listen!!
On episode 9 of the CrossFit Inguz Podcast we welcome a very special guest host...Jason Combs!! On the episode we talk about Jay's origins with CrossFit back in the days of CFG, his perspective on us getting CrossFit Inguz off the ground, and his favorite moment from the first 5 years of Inguz. We also share some important news about CrossFit Inguz, and some upcoming changes for Jay and the Combs family.
On episode 8 of the CrossFit Inguz Podcast Renee and Andrew discuss the Programming at CrossFit Inguz....what we've done historically and why we've recently had a shift in focus. We talk about how to layer in the accessory work, the importance of rest days and Benchmark workouts, and why we should track our results. We also find out what Simpsons character most closely resembles Renee's personality.
On episode 7 of the CrossFit Inguz Podcast Renee and Andrew discuss the origins of CrossFit Inguz. We share the story behind what led us to open the gym, how we came up with the name, and if there is any significance behind the color scheme.
On episode 6 of the CrossFit Inguz Podcast Renee and Andrew recap the top scores and standout performances from OPEN WOD 18.5, and discuss some overall highlights of the 2018 OPEN. We also talk about "what's next" now that the OPEN is over.
On episode 5 of the CrossFit Inguz Podcast Renee and Andrew recap the top scores and standout performances from OPEN WOD 18.4, and provide some pointers for 18.5. We also welcome Coach Jesse onto the show to discuss his experience with CrossFit and his upcoming transfer which will be taking him away from Connecticut for the next few years.
On episode 4 of the CrossFit Inguz Podcast Renee and Andrew recap the top scores and standout performances from OPEN WOD 18.3, provide some pointers for 18.4, and talk about the difference between practice, training and competing within the context of The OPEN. We also find out that Renee knows Andrew way better than Andrew knows Renee through 'Two Truths and a Lie'.
On episode 3 of the CrossFit Inguz Podcast Renee and Andrew recap the top scores and standout performances from OPEN WOD 18.2, look ahead to 18.3, and provide some strategies on recovering from the OPEN WODs. Also, the one and only Ed Duffy joins the podcast to discuss his experience with CrossFit and the OPEN.
On episode 2 Renee and Andrew recap the first week and a half of the OPEN at CrossFit Inguz, and introduce a new program being offered at the gym. Also, Renee turns the tables and has a few questions to see how well Andrew knows her.
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