The Living Superhuman Fitness Podcast

This is our final episode of the Living Superhuman Podcast. You can find all future episodes on the FitTown Show.

The Benefits of Slowing Down in Your Life

If we are constantly waiting to feel motivated to take action, then we will find ourselves in a position where we are taking very little action at all.  Whether we are feeling stressed, unmotivated, unhappy, or anxious, the best thing we can do is act despite our feelings, knowing that clarity and direction usually follow the act.  This episode breaks down some examples of how this might play out in our lives, and some strategies to keep moving forward each day. 

One of the most underrated aspects of exercise is tempos.  Tempos are a great way to add difficulty to movements without having to go heavier, which is especially useful right now when most people are training from home without a lot of options.  Tempos are also great for improving your technique, working on aspects of an exercise that you are weak at, or increasing time under tension.  Coach Nick and Coach Andrew break down how you can utilize tempos now and in the future to make your training safer and more effective.  

How to Keep Making Progress While the Gym is Closed

Why You Need a Personal Accountability Coach

Seeing Problems as Opportunities

When most people set a goal to lose weight or get in shape, they are often told that "diet and exercise" is the key to their success.  Or often this is narrowed down further to "eat less and exercise more".     But this oversimplified model of reaching your health goals doesn't tell the full story.     If you want lasting, sustainable success that you can enjoy for a lifetime, then you need to have a more well-rounded approach to your health and fitness.  We've narrowed that down to 5 key areas of focus.     1) Nutrition and Hydration 2) Exercise and Injury Prevention 3) Sleep and Recovery 4) Mindset and Stress Management 5) Lifestyle and Purpose   Each of these 5 areas can be the catalyst that helps you transform your body and take your health and fitness to another level, or it can be a massive obstacle keeping you from the person you know you can be.     If you think you could benefit from a deeper and more sustainable approach to your goals, set up a free appointment with one of our coaches, at this link.  https://crossfitpalmbeach.as.me/?appointmentType=12916404

We are finishing up our first nutrition challenge for 2020 at CrossFit Palm Beach, and this year's challenge was focused around consuming at least 800g of fruits and vegetables daily.     This is a simple, but measurable way to track the "quality" of our diet, without obsessing about every calorie that we put into our mouths.  The 800g benchmarks is significant, because it has been associated with lower rates of cancer, heart disease, stroke, and all cause mortality.     In this episode, Coach Tony and Coach Andrew discuss how to get started with the 800g challenge.  We break down what foods count and don't count for the challenge, and how this can provide accountability to your nutrition, while also embracing imperfections and obstacles that will inevitably show up.    

We're constantly asked questions about programming and workouts, and the "method behind the madness".  Why are some days really hard and others not so hard?  Why do some days focus more on strength and others more on cardio?     In this episode, Coach Austin and Coach Andrew break down why there is so much variation among the workouts that you see in CrossFit and BeachFit, and how embracing the purpose of different days can help you lose weight, get stronger, and perform better inside and outside the gym. 

Challenges are a great way to interrupt our daily routine, and bring intention to areas of our life that we know we could be better in.  But the secret to challenges lies in the mindset that we show up to those challenges with.  Coach Andrew and Coach Tony discuss "secrets" they have learned over the last 7 years of running and participating in over 20 different types of challenges.  

There's no shortage of diets, detoxes, and challenges that will promise you'll "lose 20 lbs in 30 days" or "build muscle like Thor in 4 weeks" or some other crazy result in an impossibly short timeline.     We live in a culture where we want results fast.     When starting a new diet or fitness program, or recommitting to an old one, it can often feel like we are failing if we don't lose 5 lbs a week, or see noticeable changes within the first month.   But real, lasting results take time.  And often, the more slow and steady that progress is, the more likely that we are to keep those changes for the rest of our lives.     When it comes to fat loss, you are doing fantastic if you are losing about 1% body fat per month.     When it comes to muscle gain, you are doing excellent if you are gaining about 1-2 lbs of muscle per month.  (Men will typically be higher than Women due to testosterone)   In this week's episode of the Living Superhuman Fitness podcast, Andrew breaks down what great progress looks like, and why setting big goals is only beneficial if you give yourself adequate time to achieve those goals.  

It's the beginning of a New Year, and the new year's resolutions are in full force.  While some people hate on others who set New Year's resolutions, assuming they will inevitably fail, we are a fan of anything that can potentially create a catalyst for change that transforms someone's life.     So rather than knock on people that set resolutions, we would rather give you the tools to set better resolutions, and to actually develop a plan of action, that will almost guarantee you will be successful.     This episode covers some of our favorite tips for setting goals, developing habits, and changing your mindset, along with examples of how we have incorporated those ideas into our own lives.

Meet Coach Amanda! Coach Amanda has a great story about how she's become the coach she is today. With a ton of hard work, plus help from others, and a little bit of luck, she's ended up with us at CFPB and we couldn't be happier to have her. Her passion for helping others is second to none, and you can really see her shine with high school and collegiate athletes. She has a crazy commitment to growth, currently pursuing a PhD in her spare time in health and human performance. She's competitive, yet humble, except for prematurely crowning herself 2020 Dodgeball Champion. We're grateful she found a little Instagram post that we were hiring and moved here to change lives with us. She's already changed so many.

Nutrition Q & A - How to Tackle Holiday Events

From stressed out in Silicon Valley to best shape of his life living by the beach, Coach Arlan has one of the coolest life transformation stories for a CrossFit coach. His personal weight loss story is amazing too, and if you met him now, you'd assume he's "always been in shape". But don't let his hard rock exterior, and hard rock playlists, fool you. He's one of the most caring and compassionate coaches out there. He's not afraid to tell you what you need to hear, because he cares so much. When you see him with his 1-year old daughter Charlotte, you really get to see what a softie he is. His wife Katie works out regularly and also has a tremendous transformation. This fit family is what we're all about and we are grateful to have them in our CFPB family. Coach Arlan, thank you for caring so much, spending what's clearly hours each week writing whiteboard jokes, and showing us what a real man's biceps should look like. We love having you on the CFPB team! Happy Almost 1 Year Anniversary with us!

This podcast covers the key areas we will be focusing on for the next 10 weeks of our CrossFit programming.  We discuss the 'why' behind the programming and provide insights into how you can get the most out of your workouts over the next 2+ months.  

You know and love him as the funny and cuddly character on our BeachFit Remote videos. He is the master of dad jokes (because he's a dad) and a self-proclaimed CFPB fashion icon. Coach Robby has been teaching CrossFit and BeachFit classes at CFPB since February of 2018. His superpowers include but are not limited to, making everyone feel included, cracking jokes at the whiteboard, being a serious stickler for form, and all while doing it in an adult onesie on special occasions. We are thankful to have Coach Robby on our CFPB team!

Today we talk about why it's important to track and reflect on your workouts, and how we use SugarWOD to do that. There's so many benefits SugarWOD offers, we guarantee you'll learn something new that you will use from now on. Debriefing workouts can be extremely beneficial for the athlete, and helpful to the coach, and especially helpful to the guy or girl programming your workouts. Without your feedback we wouldn't know if a harder 2.0 version is needed :). Fistbumps! Positive Benefits We See From SugarWOD: Tracking weights or times tells one story, but there is a whole other story the athlete writes in the notes. It helps extend that coach to athlete relationships beyond that hour in the gym. Athletes can provide more info to coaches, coaches can help give more value after that hour or learn more about that athlete to provide more value next class. Honesty with yourself about how you felt THAT day. Knowing that you won't always have an amazing day. Different days will be different. Community builder. Helps athletes recognize and become friends with each other. Helps coaches connect with their athletes better and learn names. We have 4 tracks currently on our SugarWOD for CrossFit Palm Beach. CrossFit, BeachFit, CF Extra Credit, and BeachFit Remote (travel workouts). Added value to our members to be able to access all 4. Prepare for the workouts with feedback from previous workouts, weights you did prior, and movement videos. There are drawbacks to SugarWOD if not used right... Only tracking the great days and not tracking the bad days. Competing against the leaderboard every single day. Putting too much emphasis on the final score without focusing on the effort throughout the workout or strength WOD. Wishing you go up the leaderboard by hoping for others to drop down. Striving for "Rx" aka our "Performance", instead of doing smarter weights or modifications around an injury or soreness. When used right, SugarWOD can add immense value to your fitness experience. Let's use it and get better together!

This episode covers everything you need to know about the 2020 CrossFit Games Open at CrossFit Palm Beach.  This is the first ever calendar year where there will be 2 Opens, as the CrossFit Open as been officially moved to October and November moving forward.  We will be performing the workouts on Saturdays instead of Fridays, and foregoing the in-house team competition and Friday Night Bar Fights, for a more casual Saturday morning event.