Welcome back!
In this week's episode, we dive into Aerobic Capacity training from world renowned Crossfit endurance coach Chris Hinshaw (Aerobiccapacity.com). In our discussion, we cover Chris's protocols for muscular endurance, potential limitations of this type of training, and Scott discusses a new testing protocol that he is using for his clients.
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Welcome back!
In this week's episode, I am joined by Scott Hagnas and Dustin Lebel. Dustin Lebel is a fitness coach who specializes in online individual coaching. In this episode, we discuss what fitness for life looks like, nutrition coaching for ageless athletes, how to assess your diet, and what Dustin has learned through 16 years of fitness coaching.
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Since my wife and I had our son Elliot, training has never been the same. But I am pleasantly surprised at how good I feel with only 2 hours of structured training each week. Click the link below to listen to Scott Hagnas and I’s conversation on this week’s Fitness, Wellness, and Longevity podcast!
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Here is a brand new episode of the Fitness, Wellness, and Longevity podcast with Scott Hagnas.
In this week's episode, Scott and I discuss the longevity mindset. We talk about how the longevity mindset differs from the competitive mindset, adding new activities into your training, and action steps to transition into the longevity mindset that you can implement right now!
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6 months ago, my life changed forever. I now have a profoundly different perspective on staying fit and healthy while raising a child.
I know being a father is a very normal thing in society, but look at it from my perspective, I’ve never been a dad before. The first time I changed a diaper was in the maternity ward at Bethesda Hospital. I am grateful for the experiences in my life thus far that have led me to this point, and even more grateful for the last 6 months where I have grown as a man more than ever in my life.
Thank you to my fiancé Lauren for being the absolute best mother to our child. Your growth as a mother and a partner has been a miracle that I am grateful for every day. We will continue to grow as a fit, happy, and healthy family.
Shout out to all the parents out there who are doing the very best they can to keep their health a priority for themselves and their family.
If you are looking to make a change in your fitness or nutrition, I’m here to help! Book a free assessment today by clicking the link below.
Welcome back to the Fitness, Wellness, and Longevity Podcast! In today's episode, I have a very special guest, Manny Alayon!
Manny is a 9 year affiliate owner of NorthEast CrossFit. He's coached various high level athletes in the CrossFit Games, Weightlifting Nationals, and wrestling. Aside from the usual cocktail of CrossFit certifications, he has certifications with OPEX and O23 Holistic Coach. He now spends most of his time running his two affiliates, being a father of two young girls, and playing fetch with his fluffy dog.
I sat down with Manny and we discussed:
How wrestling prepared Manny for tough times
Manny’s mentor
Running a Crossfit after the pandemic
Running a gym during a pandemic
Manny’s message to those in the fitness industry
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Starting a new or first time workout routine? Awesome! Before you get started watch this video so you don’t fall into these three traps!
Trap #1: Having No Schedule: When it comes to a new fitness routine, you have to plan your day around your workout. If you say you're going to workout after work but you're unsure about what time you'll get off work, you're going to run into some major problems. Why? Because free time can always be filled up with work and chores.
In this case, you're better off getting your workout in first thing in the morning since you don't know what the rest of your day will look like. Set your alarm for 6am, and get that workout in.
Trap #2: Your workouts are too challenging: Fitness isn't built in a day. Trust me I’ve seen hundreds of clients come out guns blazing in the new year, smashing 60 minute workouts or running 5ks daily, only to putter out by February. The gains you make in one month of intense training will be nothing compared to one year of consistency.
Keep your workouts short, simple, and relatively easy. Remember, if you're new to exercise, you aren't trying crush crazy workouts, you're simply trying tp build the habit of just lacing up your shoes and working out daily. Making time and space for exercise.
If in the beginning you are doing four 30 minute walks per week and it seems easy, great! In three months time, what have you accomplished? Not only have you taken 60,000 steps, but you have also shown yourself that you have time to workout! Now you have the confidence, discipline, and experience to step your workouts up from there. Keep your workouts simple and easy in the beginning with few obstacles, and you will party for a long time, not just a good time.
Trap #3: Taking too many days off between workouts. When building a new habit, you need to signal the brain often in order for that habit to stick.
Imagine you're a skier, and the last 20+ years of sedentary behavior has created deep groves in the snow. In order to create new grooves, you have to go down that new path often. If you're planning three circuit training workouts a week, on the days you’re not training, go for a walk, meal prep, or try something fun and new DURING YOUR WORKOUT TIME. What we are trying to do is tell the brain, "Hey, it's time to workout and be healthy," every day of the week. In the beginning take no days off!
These three tips can help you get started but having a personalized touch to your workouts and lifestyle practices increases your chances of success immensely. Then there’s accountability which studies show can increase your chances of having a habit stick by 65%! At Floch Fitness we are here to create the best version of you. If you're ready to change your life, click the link below to set up a free assessment and we can work together to determine the best path toward success.
While on a zoom call, Charlie chirped with a smirk on his face, “Man I hate these lunges. They are so hard for me!” I replied, “I didn’t say it’d be easy, I said it’d be worth it.” Charlie pondered for a moment, laughed and said, “I’m stealing that.”
Charlie Kenney and I have been working together since the beginning of the pandemic. First remotely as he was spending the summer in the northeast, but now in person since he is back down to south Florida for the winter. We meet at the local park three days a week for an hour session including stretching and mobility, strength work, and conditioning. I bring all the necessary equipment, Charlie gets a great workout, and he goes back on with his day. However, Charlie sees it as more than just a workout. Charlie gets to take an hour away from the grind of work and other responsibilities to work on himself. It creates a ripple effect through the rest of his day and it will pay dividends for years to come.
Charlie shows age is just a number, and he plans on continuing his healthy lifestyle for good! It’s never too late to work on your own fitness. Let’s get started today! Click the link below to book a free assessment!