In todays podcast, I bring John Miller back and we talk about the "lies" or misconceptions people have about their nutrition, health, and body composition.
It's hard to admit you need to work on your nutrition. It's hard to know what to do differently. Changing lifestyle and habits can be difficult. To avoid these struggles, we often come up with "reasons" why we can't accomplish our goals. These "reasons" are often misconceptions or straight lies we tell ourselves to avoid the hard work.
Have you found yourself saying: "I'm getting older and that is what just happens", "I just need to workout more", "I already eat pretty good" or "This is just what my body looks like or feels like"? If so, we address these lies and help you uncover the truth about how to make real change.
This podcast is the answer to "what for dinner?" Want a quick easy healthy meal for your family? Listen to this podcast and follow along on Instagram to learn how to make it. Not only do we cover the basics of this delicous meal but also options to turn it into leftovers for future meals (everyone knows I love left overs.
Boneless skinless chicken (breast or thighs)
Green olives (halved) to taste
Jar of capers
Artichokes (roughly chopped) to taste
1/2 Cup of olive oil
1/2 Cup of red wine vinegar
1/4 Cup of oregano
salt and pepper to taste
Mix the olive oil, vinegar, and oregano in a mixing cup.
Place the chicken in a baking dish and pierce with a fork.
Add the olives, capers, and artichokes to the dish.
Pour the marinade over the chicken, make sure it is covering all the chicken pieces.
Cover with plastic wrap and place in the fridge.
Let chicken marinade in the fridge till ready to cook.
Let the dish sit on the counter for 30 minute to take the chill off and preheat the oven to 385.
Bake at 385 for about 45 minutes till bubbly and the chicken is 165.
Enjoy with a nice veggie side (broccoli, asparagus, brussel sprouts, etc..)
Kate started offering Yoda @crossfitcocoabeach and they are turning into my new favorite way to start off Sundays. In this episode I take with Kate (AKA Wings) about how she took the opportunities presented by Covid and created a new life for herself. She has great stories of her mom teaching her about being healthy, she explains all the work she does to make sure the yoga class is tailored to crossfiters and our interview gets interrupted by one of the many family members she has in Cocoa Beach. I would encourage all of you that live in Central Florida to attend a class and you can also follow her on @pono_wellness . No matter where you live talking with Kate reminds me that there are many paths to a healthy lifestyle but and the key is for you to find the one that works for you.
We have all heard the saying "failing to plan is planning to fail" that is the truth with your nutrition too. If you don't have a plan about how you're going to eat, you are planning on eating poorly. In this podcast John Miller returns to talk about nutrition and the importance of having a plan.
It's tough being a rebel. This is our final podcast on creating habits by understanding your tendencies. We saved the toughest for last so we cover tips specific to rebels but we also talked about a couple other powerful tactics that have helped us form good habits.
If this is the first time you have seen this post I would encourage you to go back and listen to the podcast "know yourself better" from 9/15/20, take the quiz we recommend and then listen to the podcast that coordinates with your tendency.
In this podcast we update everyone on strategies that work really well with questioners.
We've covered Obligers and Upholders in previous podcast. This week we take on questioners. Remember these strategies can work for anyone so if you hear something that resonates with you do it!
Your habits and routines become the things you do repeatedly and the things you do repeatedly become who you are.
It's part three of using the Four Tendencies to develop strategies for building routines and habits. In this episode, we talk about Upholders and give tactics that work well for this tendency.
Forming new habits is really tough. Knowing yourself better will help you develop routines and habits that stick. In our last podcast, we discussed Gretchen Rubin's framework of The Four Tendencies to help identify how you meet inner and outer expectations. Our next few podcasts will focus on how to use your specific tendency to build long lasting change. We start with the most common group - the Obligers - and offer three tangible strategies to building habits that work well for Obligers.
Stay tuned for more tips and tricks in upcoming episodes as we cover the other tendencies - Upholders, Questioners, and Rebels.
Have you tried to set a new routine or habit and it didn't stick? Does willpower seem to be in short supply? The secret to making change happen is knowing yourself and then leveraging that knowledge to create the right circumstances for success. Over the next few podcasts, Kristin (yes my wife Kristin) and I are going to help you identify strategies that will help you build and stick to important, healthy habits. We are going to use a framework from Gretchen Rubin called the "Four Tendencies". In this first podcast, we introduce the four tendencies and we want you to take an online quiz to know yourself better. In the next few episodes, we will discuss the tendencies and how you can use this knowledge to create healthier routines and habits. Below is the link to the quiz.
Should my kids workout? How old until kids should lift weights? Why do my kids only want to eat Pizza? What makes a good fitness program for my kids? These are all questions I get asked; and asked myself while raising children. Todays episode may not give you the answer to all these questions but I do think the conversation will help you find the right decision for your family.
I talk with my son Thor about these topics today. Thor is a PGA professional and fitness coach. He has a passion for helping kids find health and wellness; and to this end runs several classes focused on kids fitness. Also as my son we dealt with the normal challenges parents have with raising children and I thought it would be interesting to get his opinion on how we balanced health and wellness with being "a kid"
Are you are confused by all the "diets" and which one will give you the body and health you've dreamed of? This podcast is for you!
I bring John Miller back for a repeat performance and to continue our conversation about nutrition. Today we talk about all kinds of diets; from Keto, to Intermittent fasting, counting macros, vegetarian and more. We explore the pros and cons of each and when they might work best for a person. I hope the conversation will help you better identify what you need to do to make lasting change,
Thanks again John for taking the time.
Many people think to either loose weight or to keep yourself at a healthy weight you need to "starve yourself". Nothing could be further from the truth, in my experience its not about people eating less, it's not about calorie counting and it's not about sacrificing. Today I talk with John Miller (my first Crossfit Coach and owner of MyTown Fitness) about what it takes to take care of your body and feel good through the process.
I haven't been felt like I was missing food in years and you don't need to feel that way either.
There should be a goal for every workout you do. Are you trying to get faster? Are trying to get stronger? Do you want to build stamina? Do you want to increase your explosiveness?
When a workout is designed the person programming it has a goal in mind. In this podcast I talk with Victor about how to understand what the goal of a workout is and how to make sure you achieve the intended goal.
Hope you enjoy.
We don't get a lot of teenagers in our box and I am always so happy when they do come. I wish I had been introduced to Crossfit and what real nutrition and fitness looked like when I was in high school. Crossfit is hard and eating right is even harder and these two ladies are dedicated to doing the hard work.
I am a big fab of EC Synkowski and what she is doing to help people eat better. EC runs OptimizeMe Nutrition she holds an M.S. in Human Nutrition & Functional Medicine and is a Certified CrossFit Level 4 Coach (CF-L4). She has developed several tools to help people improve their nutrition, including the 800 Gram Challenge that has been adopted by 100s of Crossfit gyms to help their members improve their health. She developed her 10 Principles of Nutrition which she has turned into a masters class for people that want understand at a deeper of how to help themselves and others find the right diet. Follow this link to learn about both of these great programs:
We dig into several nutrition topics but my favorite was about helping people find the right food solution for them and helping them make improvements from where they are today.
I hope you enjoy this as much as I did.
Brian is a member of Cocoa Beach Crossfit, a firefighter in Tampa Bay, lives on Merritt Island, and his nick name is SoCal. We get into how one person can be so geographically confused, how he relies on his fitness to do his job, and his advice to all of us to stay safe and healthy.
After this conversation I even appreciate more what Brian does as a first responder, it seems scary and truly brave.
Stay all the way to the end on this one because the advice Brian gives to stay safe at home is different than what I would have expected and you should all here it.
Talayana Fortunado is a doctor of Physical Therapy and owner of Bodyworxs, a concierge physical therapy practice in Naples, Florida. She is also an accomplished athlete competing at the collegiate level in gymnastics. She has had a successful career as a Crossfit athlete, including being crowned the 3rd fittest women in the world in 2012.
Since leaving the competition side of Crossfit, she is focused on helping athletes prevent injury and increase their performance through "pre-hab". She offers one on one training but also programing for groups. Talayna has been programing once a week pre-hab workouts for Crossfit Cocoa Beach for several months with great results.
In this podcast, we talk about the importance of pre-hab and also dive into how her training has evolved though the different phases of her life.
You can find Talayna on Instagram @talaynadpt or at Bodyworx at https://www.bodyworxdoctor.com/
It's time for all of us to move forward and get the most out of everyday. Routines help deliver results, they keep you focused and productive. Winning the morning is a key part to setting up a routine for yourself. Today I give you some tips on how to ensure you win the morning and have a great day.
Ben has made significant changes in his health and fitness. He's taken the time to build a plan that really works for him. He took advice and learning from many different places, kept the stuff that worked and let the other stuff go. He's built great habits and routines that will support his continued growth.
The content of this podcast is awesome! The sound quality, not as good. I was disappointed when I heard how this sounded, but decided the content was so good I would publish it anyway. Even before this conversation I appreciated everything these guys did for Crossfit Cocoa Beach and this reinforced my appreciation for how much they care about the people and the entire community.
I talked with Sam about her fitness journey and the great results she has seen through Crossfit and a simple nutrition focus. We also talk about how her fitness is influencing her daughter in so many cool ways.
Lastly she talks about her goals as a teacher an what she is doing to help her class be successful while distance learning.
Laila Hansen is a nurse who works at Melbourne Regional . She is active member of the Cocoa Beach Crossfit community and I thought it would be great to hear from her as we all go through this Covid 19 thing.