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. 

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.

089 - Getting Through the Summer Lull

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. 

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.

088 - Why the Key to Long Term Success is Simplicity

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!

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!

087 - What All Great Transformations Have in Common

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.

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.

086 - How to Reverse Pain and Injuries

This episode revolves around creating a long term and sustainable focus around your health. You often hear about having an investment mindset from a financial standpoint, but how does that apply to your health? So many times in life we treat everything like a trade off. I do ’this’ so I expect ‘that’. I pay ’this much’, so I expect ‘that much’ in return. In this episode we’ll discuss how to set yourself up to see results that are greater than you could ever imagine.

This episode revolves around creating a long term and sustainable focus around your health. You often hear about having an investment mindset from a financial standpoint, but how does that apply to your health? So many times in life we treat everything like a trade off. I do ’this’ so I expect ‘that’. I pay ’this much’, so I expect ‘that much’ in return. In this episode we’ll discuss how to set yourself up to see results that are greater than you could ever imagine.

085 - A Cost Mindset Versus an Investment Mindset

As a fitness facility, nutrition is often at the forefront of what we discuss and what we do.  It's common to hear the phrase, "everything in moderation" when discussing nutrition. However, most people don’t actually understand what moderation looks like. If we actually broke down the volume or macros of what they were consuming, it’s a much larger portion of their total calories/intake. We might think a Starbucks drink and a cookie is moderation, not realizing we just consumed nearly 1000 calories.  Usually when people are using the phrase everything in moderation, its used as a justification for eating unhealthy foods more than they should. (fried foods, fast food, sweets, alcohol, chips, soda, etc) Most people don’t have a strong enough foundation of eating real food, and therefore aren’t actually eating unhealthy “in moderation”.  That's why we believe it's important to strengthen your baseline first.  In this episode of the FitTown Show, we discuss the pros and cons of “everything in moderation”, how to calibrate this phrase to serve you, not limit you, and what you need to know in order to effectively apply this advice.

As a fitness facility, nutrition is often at the forefront of what we discuss and what we do.  It's common to hear the phrase, "everything in moderation" when discussing nutrition. However, most people don’t actually understand what moderation looks like. If we actually broke down the volume or macros of what they were consuming, it’s a much larger portion of their total calories/intake. We might think a Starbucks drink and a cookie is moderation, not realizing we just consumed nearly 1000 calories.  Usually when people are using the phrase everything in moderation, its used as a justification for eating unhealthy foods more than they should. (fried foods, fast food, sweets, alcohol, chips, soda, etc) Most people don’t have a strong enough foundation of eating real food, and therefore aren’t actually eating unhealthy “in moderation”.  That's why we believe it's important to strengthen your baseline first.  In this episode of the FitTown Show, we discuss the pros and cons of “everything in moderation”, how to calibrate this phrase to serve you, not limit you, and what you need to know in order to effectively apply this advice.

084 - Is "Everything in Moderation" the Worst Nutrition Advice?

Last week we had Brian Costello from 023 Holistic Systems come in to train our coaches on mastering the other 23 hours of your day when you aren’t working out. We wanted to share what we learned with you all so you can take it into your own lives, as well as just simply reinforce the importance of how you live your life outside of that one hour you’re exercising. In this episode, we’ll discuss the “Big Four” areas you can master your day. These areas are Food, Sleep, Movement and Mindset. For the full episode, click the link in our bio.

Last week we had Brian Costello from 023 Holistic Systems come in to train our coaches on mastering the other 23 hours of your day when you aren’t working out. We wanted to share what we learned with you all so you can take it into your own lives, as well as just simply reinforce the importance of how you live your life outside of that one hour you’re exercising. In this episode, we’ll discuss the “Big Four” areas you can master your day. These areas are Food, Sleep, Movement and Mindset. For the full episode, click the link in our bio.

083 - How to Master the Other 23 Hours of Your Day

It’s a proven fact: The better sleep you get, the more energy you have. Quality sleep allows for more productivity, more happiness, and better overall performance. In today’s episode, we’ll discuss our favorite ways to improve our sleep. We’ll talk about trackers we love, and how to sleep better regardless of whether or not you track it.

It’s a proven fact: The better sleep you get, the more energy you have. Quality sleep allows for more productivity, more happiness, and better overall performance. In today’s episode, we’ll discuss our favorite ways to improve our sleep. We’ll talk about trackers we love, and how to sleep better regardless of whether or not you track it.

082 - Our Best Tips to Improve Your Sleep

Recently we did the Deadly Duo, and we got feedback from some members saying it was one of the most difficult fitness challenges they’ve endured. Our response: “Good!” Mind you… there were no injuries. They weren’t “overdoing it”. They got through it, but it wasn’t easy. It was super challenging and out of their comfort zones. But the reward outweighed the risk. Hard things build confidence. Hard things build strength, and resilience. It’s easy to keep yourself in the box of comfortability, but we believe you’re so much more than that. In this episode of the FitTown Show, we’ll discuss why we love doing hard things, and why we’d love for you to join us in challenging yourself, both inside and outside the gym.

Recently we did the Deadly Duo, and we got feedback from some members saying it was one of the most difficult fitness challenges they’ve endured. Our response: “Good!” Mind you… there were no injuries. They weren’t “overdoing it”. They got through it, but it wasn’t easy. It was super challenging and out of their comfort zones. But the reward outweighed the risk. Hard things build confidence. Hard things build strength, and resilience. It’s easy to keep yourself in the box of comfortability, but we believe you’re so much more than that. In this episode of the FitTown Show, we’ll discuss why we love doing hard things, and why we’d love for you to join us in challenging yourself, both inside and outside the gym.

081 - Why You Should Do Hard Things

A few weeks ago, Coach Chris joined the FitTown staff. We've known Chris and his wife, Stephanie for years and have watched them go from business owners, to newlyweds, to parents. They've traveled, moved, but somehow have always found their way back to the Jupiter area. Last year, Chris and Steph finally made the permanent move back home, and Chris decided to pursue coaching. We're thrilled to have him on our team and as a member of this awesome community! In this episode, we talk all things Coach Chris. He'll discuss his snowboarding and lacrosse careers, his family life, business life, and why he loves coaching. 

A few weeks ago, Coach Chris joined the FitTown staff. We've known Chris and his wife, Stephanie for years and have watched them go from business owners, to newlyweds, to parents. They've traveled, moved, but somehow have always found their way back to the Jupiter area. Last year, Chris and Steph finally made the permanent move back home, and Chris decided to pursue coaching. We're thrilled to have him on our team and as a member of this awesome community! In this episode, we talk all things Coach Chris. He'll discuss his snowboarding and lacrosse careers, his family life, business life, and why he loves coaching.

080 - Meet the Coaches: Coach Chris Mahaney

We're on a mission to create healthier, stronger, and better communities through fitness. Whether your local to our gym in Jupiter, FL or on the other side of the world, we can help you Live Life to the Fittest. All of our podcasts are also available in video by heading to FitTown.com. Join our email list and become a part of our FitTown Family. You're not alone on your fitness journey, you have a FitTown to support you.

The fear of failure is something that looms over a lot of people, resulting in the choice to quit in order to overall avoid failing. There’s obvious approaches to quitting, but there are also forms that aren’t as noticeable. This can include body language, self talk, or lack of effort. In this episode of the FitTown Show, we discuss the difference between quitting and failing, and why we embrace failure over the choice to quit.

The fear of failure is something that looms over a lot of people, resulting in the choice to quit in order to overall avoid failing. There’s obvious approaches to quitting, but there are also forms that aren’t as noticeable. This can include body language, self talk, or lack of effort. In this episode of the FitTown Show, we discuss the difference between quitting and failing, and why we embrace failure over the choice to quit.

079 - The Difference Between Quitting and Failing

Josh Marunde

In today's episode of the FitTown Show we're formally introducing our newest member of the FitTown team!  We've had a relationship with Josh Marunde for years, and he visited our gym annually for vacations and when he was in town for competitions.  In this episode, we'll introduce Josh as he tells his story both professionally and personally. We're so excited to have Josh on the team, and can't wait for you all to get to know him! 

In today's episode of the FitTown Show we're formally introducing our newest member of the FitTown team!  We've had a relationship with Josh Marunde for years, and he visited our gym annually for vacations and when he was in town for competitions.  In this episode, we'll introduce Josh as he tells his story both professionally and personally. We're so excited to have Josh on the team, and can't wait for you all to get to know him!

078 - Meet the Coaches: Coach Josh Marunde

In today’s episode we will discuss 3 main types of breathing exercises that will help you in the long run. One is going to really help you with cravings or anything related to short term anxiety. You’ll be able to use this tool anywhere and everywhere, so it’s great to have in your back pocket. The second is a tool that we hope will help those of you who are interested in incorporating meditation into your lifestyle or routine. We’ve found this to be extremely powerful in our lives, and hope you’ll be able o get something out of it too. The third type of breath work we’ll discuss is going to revolve more around your workouts, and specifically getting the most out of them. We hope this discussion will help you improve both inside and outside the gym. If you have any questions, comments or feedback please don’t hesitate to reach out.

In today’s episode we will discuss 3 main types of breathing exercises that will help you in the long run. One is going to really help you with cravings or anything related to short term anxiety. You’ll be able to use this tool anywhere and everywhere, so it’s great to have in your back pocket. The second is a tool that we hope will help those of you who are interested in incorporating meditation into your lifestyle or routine. We’ve found this to be extremely powerful in our lives, and hope you’ll be able o get something out of it too. The third type of breath work we’ll discuss is going to revolve more around your workouts, and specifically getting the most out of them. We hope this discussion will help you improve both inside and outside the gym. If you have any questions, comments or feedback please don’t hesitate to reach out.

077 - Why and How Your Breath is a Superpower

Anna Davis

In today’s episode, long time member and former athlete of the month, Anna Davis joins Andrew to discuss her fitness journey. Anna’s been with us for a few years now and has become a mom since starting at the gym! Anna has had many goals throughout her time here, including weightless, gaining strength, maintaining a healthy pregnancy, and exercising safely postpartum. We love how pretty much anyone can relate to at least some portion of Anna’s journey, and we’re excited to share this episode with you!

In today’s episode, long time member and former athlete of the month, Anna Davis joins Andrew to discuss her fitness journey. Anna’s been with us for a few years now and has become a mom since starting at the gym! Anna has had many goals throughout her time here, including weightless, gaining strength, maintaining a healthy pregnancy, and exercising safely postpartum. We love how pretty much anyone can relate to at least some portion of Anna’s journey, and we’re excited to share this episode with you!

076 - How Fitness Changed My Life and Perspective with Anna Davis

We’ve come across a lot of situations with clients lately where they have these little nuances they’re questioning about their routine while ignoring the bigger basics. Getting caught up in the chase for perfection will get in the way of doing things that are enough to reach your goals. One thing we’ve seen a lot is “I heard XYZ is bad for me”. Usually the answer is “not as bad as you think”. It all depends on context. Having one "bad" meal, can be just that. Or you can let it derail your day. You don't have to eat or be perfect to see success! In fact, if perfection is what you're aiming for, you're much more likely to fail.  We’ll also discus our 40 Days Fitter FREE Challenge, what it entails, and why we think EVERYBODY can benefit from joining (even if you’re not a member!) Success doesn’t look like hitting everything perfectly every 40 days. It means tracking them for 40 days. This challenge is built around accountability, consistency and honesty. We’re taking it back to the basics, and putting perfection to the wayside. To join the challenge, click here: https://tinyurl.com/3rjhta95

We’ve come across a lot of situations with clients lately where they have these little nuances they’re questioning about their routine while ignoring the bigger basics. Getting caught up in the chase for perfection will get in the way of doing things that are enough to reach your goals. One thing we’ve seen a lot is “I heard XYZ is bad for me”. Usually the answer is “not as bad as you think”. It all depends on context. Having one "bad" meal, can be just that. Or you can let it derail your day. You don't have to eat or be perfect to see success! In fact, if perfection is what you're aiming for, you're much more likely to fail.  We’ll also discus our 40 Days Fitter FREE Challenge, what it entails, and why we think EVERYBODY can benefit from joining (even if you’re not a member!) Success doesn’t look like hitting everything perfectly every 40 days. It means tracking them for 40 days. This challenge is built around accountability, consistency and honesty. We’re taking it back to the basics, and putting perfection to the wayside. To join the challenge, click here: <a href="https://tinyurl.com/3rjhta95" rel="nofollow" target="_blank">https://tinyurl.com/3rjhta95</a>

075 - Why Perfect is the Enemy of Good

After a month long FitTown Show hiatus, we’re back with our first episode in December! We’re adamant about reducing the risk of injury in classes as much as possible, and are big believers that prevention is the best tool. We’re also very grateful to have resources such as Zach Summers, DPT in our building to give us tips on how to best serve members who have had serious injuries or surgeries. With that being said, we do have athletes that have either lingering or current injuries. Since each individual situation differs, we’ll discuss when you can fix injuries with a coach, and when we’ll refer you to a physical therapist or orthopedic. We’ll talk about acute versus chronic injuries, and how to come back post injury.

After a month long FitTown Show hiatus, we’re back with our first episode in December! We’re adamant about reducing the risk of injury in classes as much as possible, and are big believers that prevention is the best tool. We’re also very grateful to have resources such as Zach Summers, DPT in our building to give us tips on how to best serve members who have had serious injuries or surgeries. With that being said, we do have athletes that have either lingering or current injuries. Since each individual situation differs, we’ll discuss when you can fix injuries with a coach, and when we’ll refer you to a physical therapist or orthopedic. We’ll talk about acute versus chronic injuries, and how to come back post injury.

074 - How to Come Back After Serious Injury or Surgery

Here at FitTown we're big fans of the InBody machine as a tool to measure progress.  We often hear members, both new and old, express their frustrations with the number they see on the traditional scale.  But the number on the scale simply does not reflect what you're actually "made of".  In this episode Andrew sits down with Coach Mel and Coach Danielle to discuss why we use the InBody machine to measure progress as it relates to weight loss and muscle gain, and why it's so superior to the traditional scale. We talk about what the InBody is, how to understand your readings, and why BMI is mostly a B.S. number. 

Here at FitTown we're big fans of the InBody machine as a tool to measure progress.  We often hear members, both new and old, express their frustrations with the number they see on the traditional scale.  But the number on the scale simply does not reflect what you're actually "made of".  In this episode Andrew sits down with Coach Mel and Coach Danielle to discuss why we use the InBody machine to measure progress as it relates to weight loss and muscle gain, and why it's so superior to the traditional scale. We talk about what the InBody is, how to understand your readings, and why BMI is mostly a B.S. number.

073- A Better Way to Measure Your Progress

All successful people have had a coach at some point in their life. This could be an in person coach, a remote coach, or even informal coaches through books or podcasts. Believe it or not, though, we as coaches want to see you grow to the point that you don’t need us in order to be successful. In order to get to that point, you need to be capable of coaching yourself. Having a coach becomes a bonus, instead of something you have to rely on in order to see success. In this episode, Andrew and Tony sit down to discuss how to coach yourself through your goals. 

All successful people have had a coach at some point in their life. This could be an in person coach, a remote coach, or even informal coaches through books or podcasts. Believe it or not, though, we as coaches want to see you grow to the point that you don’t need us in order to be successful. In order to get to that point, you need to be capable of coaching yourself. Having a coach becomes a bonus, instead of something you have to rely on in order to see success. In this episode, Andrew and Tony sit down to discuss how to coach yourself through your goals.

072 - The All In Series Ep. 4: How to Coach Yourself Better

Whether it’s related to work, family, weight loss or lifestyle, people usually think of what they’re going to add into their life when they want to achieve a goal.  This may include making time for the gym, grocery shopping, or meal prepping if your goal is related to health or nutrition. But adding things to your life means that other things will inevitably need to be eliminated. There is only so much time in a day, and so many hours in a week. What are the things you spend time on that aren’t actively making you better? In this episode, we discuss both successful and unsuccessful personal experiences of what and when we eliminated certain things.  What are you willing to eliminate in order to reach your goals?

Whether it’s related to work, family, weight loss or lifestyle, people usually think of what they’re going to add into their life when they want to achieve a goal.  This may include making time for the gym, grocery shopping, or meal prepping if your goal is related to health or nutrition. But adding things to your life means that other things will inevitably need to be eliminated. There is only so much time in a day, and so many hours in a week. What are the things you spend time on that aren’t actively making you better? In this episode, we discuss both successful and unsuccessful personal experiences of what and when we eliminated certain things.  What are you willing to eliminate in order to reach your goals?

071 - The All In Series Ep. 3: What Are You Willing to Give Up for Success?

Lindsay Shutes is not only one of our members here at FitTown, but she's also the former president of the 4:50am class, current meme queen, and a world record mom joke holder.    Aside from all of that, she's also an incredible doctor who pours into her patients with both knowledge and care. She uses what she knows about medicine to truly make people healthier. Often, Lindsay will actually prescribe exercise and nutrition to her patients struggling to overcome high blood pressure, cholesterol issues, or Type II Diabetes.    In this episode of the FitTown Show, Lindsay discusses how she actually transformed her life through diet and exercise, and how she learned to be patient in the process. She talks about how she, after going through her own incredible weightless journey, can relate to the struggles her patients face, and be a voice of wisdom and reason while they overcome these battles.    Lindsay is an amazing force for good in this world, and we're honored to have her on the show

Lindsay Shutes is not only one of our members here at FitTown, but she's also the former president of the 4:50am class, current meme queen, and a world record mom joke holder.    Aside from all of that, she's also an incredible doctor who pours into her patients with both knowledge and care. She uses what she knows about medicine to truly make people healthier. Often, Lindsay will actually prescribe exercise and nutrition to her patients struggling to overcome high blood pressure, cholesterol issues, or Type II Diabetes.    In this episode of the FitTown Show, Lindsay discusses how she actually transformed her life through diet and exercise, and how she learned to be patient in the process. She talks about how she, after going through her own incredible weightless journey, can relate to the struggles her patients face, and be a voice of wisdom and reason while they overcome these battles.    Lindsay is an amazing force for good in this world, and we're honored to have her on the show

070 - The Ups and Downs of a Two-Year Transformation with Dr. Lindsay Shutes

We're on a mission to create healthier, stronger, and better communities through fitness. Whether your local to our gym in Jupiter, FL or on the other side of the world, we can help you Live Life to the Fittest. All of our podcasts are also available in video by heading to <a href="http://FitTown.com" rel="nofollow" target="_blank">FitTown.com</a>. Join our email list and become a part of our FitTown Family. You're not alone on your fitness journey, you have a FitTown to support you.

The FitTown Show

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