The FitTown Show

Coach Tony explores the importance of understanding personal nutrition and self-awareness in relation to food. He emphasizes the value of learning from health challenges and how self-experimentation can lead to significant insights about one's dietary habits. By sharing his personal experiences, he encourages listeners to create their own nutritional profiles and to be proactive in discovering what works best for their bodies. The discussion highlights the journey of self-discovery through food and the potential for improved health through awareness and informed choices.

Coach Tony discusses the concept of reframing, which involves changing the perspective on past experiences to influence future actions positively. He emphasizes the importance of journaling as a tool for reflection and reframing, sharing personal anecdotes about parenting and the challenges faced with his son. The conversation also covers the significance of gratitude, viewing experiences as experiments rather than failures, and the necessity of catching negative thoughts to foster a more positive mindset. Takeaways: Reframing allows us to change our perspective on pain. Journaling can significantly influence our ability to reframe experiences. Gratitude plays a crucial role in reframing negative situations. Viewing experiences as experiments helps reduce the fear of failure. It's important to catch negative thoughts and reframe them positively. Reframing is a skill that improves with practice. Compassion for ourselves is as important as compassion for others. Negative thoughts are natural, but we can learn to manage them. Encouraging children to say 'I can't yet' fosters a growth mindset. Reflecting on past experiences can help us act better in the future. 00:00 Introduction to Reframing 02:28 The Power of Journaling 05:21 Gratitude and Positive Reflection 05:59 Reframing Failures as Learning Opportunities 10:12 Overcoming Negative Thoughts 13:40 Practical Exercises for Reframing

In this episode of the Fit Town show, Coach Tony discusses five essential food rules that families can adopt to promote healthy eating habits. He emphasizes the importance of understanding the purpose of food, choosing minimally processed options, incorporating a variety of colorful fruits and vegetables, prioritizing protein, and making mindful food choices. We want to simplify nutrition for families and encourage accountability and teamwork to get healthy together. Food should serve a purpose and fuel our activities. Confusing thirst for hunger can lead to unhealthy eating habits. Eating one-ingredient foods is a simple way to improve nutrition. Colorful plates indicate a variety of nutrients and health benefits. Refrigerated foods are generally healthier than processed snacks. Protein is crucial for growth and reducing unnecessary snacking. Accountability in family eating habits can make nutrition fun. Enjoying treats is okay as long as healthy choices are prioritized. Teaching kids about nutrition can empower them to make better choices. Healthy eating can be a family activity that strengthens bonds.

FitTown is making changes to its programming, shifting from BeachFit and FTX to Move and Build. The goal is to create workouts that enhance life rather than detract from it. The focus is on working out smarter, not harder, and finding a balance between challenging workouts and maintaining a healthy lifestyle. The move program will remain largely the same, with a focus on keeping members moving for at least 24 minutes per class. The build program will have three strength-focused days and three conditioning-focused days per week, with benchmark tests every two weeks. The goal is to provide a strength and conditioning program that is suitable for all levels and helps members see sustained progress. Quotes: "We want your workouts to be a plus to your life. We don't want it to take away from your life." "There comes a point when you've been in it long, like a long time, like we're talking like 12 years at this point, we've been doing this. It's you start to think like, am I even working out to work out or am I working out to compete with this imaginary thing, person, time, whatever it may be." "I'm really excited as an athlete, cause I can finally see that longevity again, just doing these workouts for the past month. I can feel it in my body."

In this conversation, Coach Austin and Coach Tony discuss Tony's new book, The Spectrum Mindset, and how it applies to the health and fitness industry. They highlight the key elements of the book, including growth, intention, acceptance, love, patience, presence, curiosity, abundance, adaptability, and persistence. They emphasize the importance of being present, showing gratitude, and being open to learning and change. They also discuss the power of persistence and the compound effect of making small, positive choices over time. Overall, the conversation explores how the Spectrum Mindset can be applied to various aspects of life, not just parenting.Keywordsbook, The Spectrum Mindset, health and fitness, growth, intention, acceptance, love, patience, presence, curiosity, abundance, adaptability, persistence. Key Takeaways: The Spectrum Mindset can be applied to various aspects of life, not just parenting. Being present and showing gratitude are important for personal growth and relationships. Having an open mind and being curious can lead to new opportunities and growth. Persistence and making small, positive choices over time can lead to significant progress. The compound effect of consistent effort and positive choices is powerful. The Importance of Curiosity and Adaptability The Power of Being Present and Showing Gratitude "The Spectrum Mindset can be applied to many other things in life, not just parenting." "What do I love about them? It just puts you in a different mood, a different spot." "Having patience and not ending the game, you want to just keep the game going." 00:00 Introduction and Overview 04:47 Spectrum Mindset Element #1 Growth 07:25 Spectrum Mindset Element #2 Intention 09:42 Spectrum Mindset Element #3 Acceptance 12:56 Spectrum Mindset Element #4 Love 15:38 Spectrum Mindset Element #5 Patience 18:10 Spectrum Mindset Element #6 Presence 22:06 Spectrum Mindset Element #7 Curiosity 25:39 Spectrum Mindset Element #8 Abundance 28:18 Spectrum Mindset Element #9 Adaptability 32:15 Spectrum Mindset Element #10 Persistence

Coach Austin & Coach Tony explore the concept of decision fatigue and how it leads to stagnation in various aspects of life, including fitness and nutrition. They the overwhelming number of options and information available, which can make it difficult to make decisions and take action. They emphasize the importance of filtering out the noise, focusing on what is truly important, and taking the initiative to turn off distractions. They also highlight the need to be okay with boredom and to be willing to start imperfectly rather than waiting for the perfect solution. The hosts share personal experiences and strategies for overcoming decision fatigue and increasing productivity. Decision fatigue can lead to stagnation in various areas of life. The overwhelming number of options and information available can make it difficult to make decisions and take action. Filtering out the noise and focusing on what is truly important is crucial. Being okay with boredom and starting imperfectly are key to overcoming decision fatigue. Taking the initiative to turn off distractions and taking the first step is essential for progress and productivity. Overcoming Decision Fatigue: Finding Clarity Amidst the Noise The Paralysis of Choice: How Decision Fatigue Leads to Stagnation "Decision fatigue leads to stagnation." "It is really easy to be like, well, I'm not going to do any of it because what if I die eating that strawberry?" "If we want to play offense, we have to take the initiative to turn off the news, put limits on social media." 00:00Introduction and Topic Introduction 00:44The Overwhelming Number of Options 01:40The Impact of Busyness on Decision-Making 03:32Being Okay with Boredom 04:15The Search for Perfection 05:50Taking the First Step 07:33The Decision-Making Process 10:01Planning and Allocating Time 13:31Conclusion

Coach Tony and Coach Austin discuss their beliefs and values in fitness. They emphasize the importance of attention to detail, adaptability, and creating a welcoming and fun environment. They also discuss the importance of longevity and smart fitness regimens, as well as the need for movement and consistency. They highlight the role of mental fitness and the importance of resetting goals and expectations. They also emphasize the power of community in fitness and the value of group classes and support. Key Takeaways: Fitness beliefs and values should evolve and adapt as individuals and organizations grow. Attention to detail, adaptability, and creating a welcoming environment are key in fitness. Longevity and smart fitness regimens are important for maintaining a healthy lifestyle. Consistency and movement are crucial for achieving fitness goals. The power of community and support in fitness cannot be underestimated. Key Points Timestamp: 00:00 Introduction and Evolution of Fit Town 01:23 Belief in Fitness and Attention to Detail 03:20 Longevity and Smart Fitness Regimen 04:14 Creating a Welcoming and Adaptive Environment 05:12 Building Confidence and Self-Esteem 06:34 Making Fitness Accessible to Everyone 07:32 Reframing the Perception of Going to the Gym 08:02 Fitness as You Age and Resistance Training 09:01 Importance of Movement and Consistency 10:47 Functional Fitness and Real-Life Applications 11:45 Something is Better Than Nothing 12:40 The Habit of Consistency and the Committed Club 13:31 The Importance of Mental Fitness 14:28 Resetting Goals and Expectations 15:55 The All-or-Nothing Approach and Finding Balance 18:44 Modifying Workouts and Listening to Your Body 20:42 The Mental Challenge of Fitness 22:01 The Importance of Starting and Resetting 23:11 The Role of Nutrition and Sleep 24:31 Maintaining Fitness and Setting Realistic Goals 25:27 The Power of Community in Fitness 28:30 The Value of Group Classes and Support 31:13 Finding Awareness and Setting Goals 33:19 The Enduring Nature of Group Fitness 35:01 The Importance of Community in Staying Committed

- Fave WODs of the week - Event: Move-ember Challenge - Daily Rant: If you want to compete, sign up for a comp - NDQ: Are push-ups a good substitute for pull-ups? - Follow, Like, Subscribe

Lil Josh and the FitTown Boy return with all new topic! This week: - Week of WODs: the PushJerk and running - Next week RX: GRACE! - The Rogue Invite and Tia's Return - Member Shoutout: Sean S - NDQ: Does Walking Assist Weight loss?? - Like & Subscribe!

Workout Notes Effort vs Negative Splits Palm Beach Open ShoutOut: Nikki L and "BeachFit" NDQ: Max vs Heavy Single. What's the difference?

- Week of WODs - Weightlifting Meet coming to FitTown - Shoutout: Russell - No Dumb Questions: should I run before or after I lift? - Follow / Like / Subscribe

Tony discusses how life experience raising a child on the spectrum has reshaped his life and way of thinking. This experience combined with his own educational reading has inspired him to embark on a book of his very own.

- Week of WODs recap - Shoutout: Melissa L. - No Dumb Questions (BF vs FTX) - Lighthouse Trail - Egg and Wine Diet from Vogue - Tag us in your Events!

Show Notes: - Last week WOD highlights - Upcoming RX - Suicide Fundraiser and "Cindy K." - Member Shoutout - 5am SQUAD - Dive Bar isn't a "dive bar" - @humansoffittown #thehappyhour

Josh sits down with his wife and CrossFit Games coach Jess Marunde. They talk about behind the scenes at the Games, what it's like to coach your husband, and how to navigate hours of training while maintaining a marriage.

Andrew sits down with Josh to talk about finding the right gym, the value of great coaches, and why he loves FitTown.

So you're working hard in the gym, but still not seeing the results you hoped for? Maybe you're trying to take training up a notch, but every time you do you feel exhausted or get injured? These five tips will help get the MOST out of training. Sometimes it's what we do outside the gym that makes the greatest impact on health and/or performance, which makes sense, considering the gym is 1hr and outside the gym is 23hrs...

Coach Anna talks about her recent transformation and success by making some very small simple changes that have lead a tidal wave of life improvements. #StackingBricks

Katie and coach Josh sit down to discuss Katie's history with addiction, turning things around, and how working out makes you feel good, mentally and physically. *This episode does have some explicit language. PG 13

In this FitTown short, Coach Josh breaks down a list of 10 items / actions associated with Recovery and gives his thoughts on each.

Jen E. and Coach Mel ran the infamous Keys 100 and live to tell. We talk about signing up for things that scare you, getting a friend to push you, and how to run in Florida.

Coach Josh and Ross talk about transitioning from team sports to FitTown, learning from failures, and Ross's recent go at a 1/2 Ironman up in the Panama City.

Coach Josh and Coach Jack discuss simple and direct exercise choices to supplement and improve your running.

Coach Jack and Coach Josh sit down and talk about the benefits of cold plunging, when to best utilize the exposure, and share in the personal experience with getting into freezing cold temps for happiness.

Anna tells us her story from culinary crunch time to early mornings at Starbucks, and how joining FitTown changed her life and lead her on a dream of becoming a coach.

Jack and Josh sit down to discuss the why behind Murph and suggest some clear cut tips to successfully completing the grueling workout.

Sitting down to talk to member Kristin Brogan to talk about how she went from high school athlete to CrossFitter, and how switching to FitTown and slowing down* helped her gains.

Jack and Josh explain the importance of consistency and why everyone should be going less hard, more often.

Coach Josh and Coach Jack sit down with member and good friend Matt Andrews to discuss FitTown community, Matt's elite fitness background, and how Josh and Jack both helped Matt prepare for his upcoming 100 mile trail run (which they will be pacing/crewing him on).

Josh sits down with Austin B. to discuss the program shift to RPE > percentage work, why being intuitive matters, and the value in writing sustainable work over time.

Josh and Jack sit down with member Em Lazott to discuss Em's fitness journey, music, and how living out your passions can be scary and why you should do it anyways.

Andrew and Jack join Josh in discussing opportunity cost associated with goals. At some point in every athlete's journey they reach a point where gaining ground towards "x" will inevitably mean losing (or significantly slowing progress) on "y." How does this play into the greater picture? How can we use this information to better choose and stick to goals? And why sometimes going "too far" is the best lesson.

Dave Dillon joined our FitTown coaching team at the end of 2022. Dave is a former business owner and soccer coach, who is excited to take his passion for coaching and people to help our FitTown community. He has been doing CrossFit for about 12 years, with over 4 of those years being with us. This episode shares more of Dave's story and why he decided to be a coach.

As we close out 2022 and embark on another new year in 2023, many people will consider setting New Years Resolutions. This is a great time to reflect on the past year and put a plan in place for the next year. The coaches discuss the benefits and drawbacks of setting resolutions, and how to give yourself the highest chance of success if you do choose to set them for yourself.

Coaches Jack, Josh, and Andrew debate their favorite and least favorite holiday movies, foods, gadgets, gift ideas, and more.

Coach Andrew, Jack, and Josh share and relive some of their favorite moments from competing in fitness. They discuss their motivations and reasons for competing to help you find more purpose and growth through competition.

We have a very special 100th episode in store for you all! This episode speaks for itself. Erica is a very special member and has been at FitTown for over 8 years. Outside of the gym she's a massage therapist, but what she does goes far beyond that. She considers herself a “Light Spreader” and in today's episode we discuss how you can go beyond just a physical transformation both inside and outside the gym.

In the gym we either see a new person who specializes in something else like running or bodybuilding and they're coming to our program for something more general or well rounded, or we see people who are already in our program and have developed their general fitness, but are looking to specialize in something more specific like run a marathon or do a triathlon. We want to talk about this because when people come from strictly one direction or the other, they start to think of one as being “better” than the other, when that's not really the case. In this episode, we'll provide context around the generalist and specialist and the purposes they both serve.

We have so many clients come to us wondering if they should try a vegan or vegetarian diet. Unlike other diets where people are focused mostly on aesthetic results, the vegan or vegetarian diet is usually paired with deeper intention. However, putting this diet on a pedestal or marketing it as the healthiest diet out there isn't necessarily right. If the vegan diet is something you feel called to do or are passionate about, we want to support you in order to help you do it in a safe way. There are many ways to have a more holistic diet without going vegan, and we'll discuss that in this episode.

You all asked and we're answering! Today we're talking all things supplements! Today we'll discuss the most overrated and underrated supplements, what we use and what we don't use, and why. Disclaimer: we are NOT doctors and can not / will not offer medical advice. We can only express how we feel about certain supplements based on our own experience and research. Definitely talk to your doctor before starting a new supplement regimen!

In this episode of the FitTown Show we finally sit down with Coach Josh and his Manager/Coach/Assistant, Coach Chris, to hear Josh's recap of the CrossFit Games. We'll discuss his experience from start to finish and his takeaways from a physical, emotional and mental perspective.

Most people who come to us for nutrition advice are looking to improve their diet and see long term, lasting results. However, they often hinder themselves and their success by either being too restrictive, or following "fad" diets rather than making necessary lifestyle changes. In this episode, we'll discuss the reasons your diet may not be working for you. We'll go over the "All or Nothing" mindset, unhealthy relationships with food, the "Weekend Free for All", and the importance of having mental and emotional support along the way.

When our members want nutrition help at FitTown, they are not only solving a problem for themselves, but helping out the generations who will come after them. The more knowledge they have about proper nutrition, the healthier their kids, and their kids' kids can be. In this FitTown Show episode, Coach Tony and Coach Melissa go over 5 Simple Principles of Nutrition the whole family can follow. These are the same principles that we teach in our FitKids classes, and also use with our own kids at home. Listen to this episode with your family and talk to each other about the principles you'd like to incorporate into your family's life. If you have any questions about kids' and/or adults' nutrition, we'd love to hear from you! You'll realize the two are not so different in this informative episode!

This one is for the whole family! Round up the kiddos and give it a listen. So... What is a growth mindset? In this episode we'll discuss the 5 Growth Mindset Mantras We Teach our FitKids (and use ourselves!) We love challenges. What did we fail at today? Effort > Outcome. Try new things. The Power of “Yet”

There's a common misconception that you need to go all out every day in order to get fitter. Oftentimes, people come into the gym with a hardcore, “No Days Off” approach. However, leaving some in the tank rather than physically exhausting yourself every single day can actually encourage proper technique and mechanics, reduce the risk of injury, and help you see improvement in your fitness faster. In today's episode of the FitTown Show we're discussing why consistency trumps intensity, and why you shouldn't go all out every single day.

If you've been at FitTown for long enough, you know we're mostly “anti-gear”. However, everything has a time and place. So in today's FitTown Show episode, we're discussing all things gear. This includes when and IF you should use a lifting belt, wrist straps, chalk, grips, lifting shoes, knee sleeves and more.

In this episode we'll define scaling and talk about why you should never feel bad about it. Each workout has an objective and if scaling helps you achieve that objective, we encourage you to scale accordingly, and have modifications ready for you any given day. Scaling can actually help you get the most out of your workout, so in this episode we'll discuss all things scaling.

It's okay to have ebbs and flows in your workouts and nutrition. You can't expect to be perfect year-round. Sometimes having intermittent breaks or changes in your routine is exactly what you need to come back renewed with energy. However, many people seem to have 2 modes as it relates to their health and fitness: On-track or Off-track. During the summer, schedules shift. Kid's are out of school, trips are planned, your normal routine is thrown off and loses structure. In this podcast, we'll discuss how finding some sort of structure can actually bring you more freedom, and how just "doing something" is always better than nothing. We also discuss FitTown Remote workouts, and how you can stay on track with your goals even if you're away or in an informal setting.

Coach Danielle is notorious for eating the same thing over… and over again. But that's why she's so successful with her nutrition, and we want people to see that. It's not that her meals are boring, they're just simple. She takes out the decision making and willpower and loves whipping meals together in less than 10 minutes. As a mom of two who are 2 and under working full time, she doesn't have the time to do extensive meal prep, so she understands a busy schedule and is able to tailor her meals toward her goals, while keeping them as simple as possible (and still delicious!) People are often hesitant to do nutrition coaching because they think it'll make their life more complex or their grocery bill more expensive. But that's actually the opposite of what we do here at FitTown, and one of the reasons we love having Danielle as a nutritionist on staff. In this episode of the FitTown Show we discuss why simplicity is the key to long term success.

Today we're going to discuss the evolution of someone from the moment they walk into the gym for the first time, to the point where they're crushing their goals (and getting to create new ones!) Sharing some of the insights we see, seeing hundreds of people go through these transformations. If you're looking to transform your life, we want to help regardless of whether you're new in your journey or further along and wondering, “what's next for me?”. This episode is all about that!

Often times when an injury occurs, the situation that led to the injury has been building for months or years, but there is usually a specific incident that becomes the straw that breaks the camel's back. It would be easy to blame that specific incident for the injury; that last pull up or deadlift, awkwardly trying to pick up your child, or trying to sprint too hard in a pick up basketball game. In order to reverse pain and injuries though, we need to understand that the incident that caused the injury is likely a symptom of many underlying and unaddressed issues. Rest and surgery can be part of the recovery process, but if we don't address the root cause of the injury, then we are likely to end up recreating a similar injury again. In today's podcast, Coach Jack and Coach Andrew discuss why injuries happen and the key principles that you need to understand to resolve your pain issues for good. On Saturday, June 18th, they will be running a pain-free lower body seminar at the gym, to help clients who suffer from knee, ankle, achilles, or shin splint issues.