The FitTown Show
By FitTown Jupiter
The FitTown ShowFeb 23, 2023
Ep. 6: Lil Josh Solo
- 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
Ep. 5: LJ and the FTB
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!
Ep. 4: Lil Josh and the FitTown Boy
Effort vs Negative Splits
Palm Beach Open
ShoutOut: Nikki L and "BeachFit"
NDQ: Max vs Heavy Single. What's the difference?
Ep 3: Lil Josh and the FitTown Boy
- Week of WODs
- Weightlifting Meet coming to FitTown
- Shoutout: Russell
- No Dumb Questions: should I run before or after I lift?
- Follow / Like / Subscribe
Spectrum Mindset with Tony Frezza
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.
E2: Lil Josh and the FitTown Boy
- 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!
ep 1: Lil Josh and the FitTown Boy
- Last week WOD highlights
- Upcoming RX
- Suicide Fundraiser and "Cindy K."
- Member Shoutout - 5am SQUAD
- Dive Bar isn't a "dive bar"
- @humansoffittown #thehappyhour
122 - BTS @ the CrossFit Games and Balancing CrossFit and Marriage with Josh and Jess
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.
121 - Andrew Bailey on exercise after D1 Athletics
Andrew sits down with Josh to talk about finding the right gym, the value of great coaches, and why he loves FitTown.
120 - 5 Keys to Better Recovery with Coach Tony
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...
119 - Anna - How Small Consistent Changes Lead to BIG Shifts in Life
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
118 Overcoming Addiction with Katie Honan
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
117 Under or Overrated : Recovery Edition
In this FitTown short, Coach Josh breaks down a list of 10 items / actions associated with Recovery and gives his thoughts on each.
116 Jen and Mel on Being Workout Buddies and Running the Keys 100
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.
115 Ross Sanford Won't Be Deflated - Taking on 1/2 IronMan
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.
114 Strength Training Tips for Runners
Coach Josh and Coach Jack discuss simple and direct exercise choices to supplement and improve your running.
113 Cold Plunge : Why, When, and How
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.
112 Staff Spotlight: Anna Davis
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.
111 Murph: the What, Why, When, and How
Jack and Josh sit down to discuss the why behind Murph and suggest some clear cut tips to successfully completing the grueling workout.
110 Kristin Brogan and her CrossFit Journey
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.
109 B+ Workouts are better than A+ Workouts
Jack and Josh explain the importance of consistency and why everyone should be going less hard, more often.
108 Matt Andrews on Preparing to Run 100 miles and Joining FitTown during COVID
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).
107 RPE (rate of perceived exertion) with Coach Austin
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.
106 - Em Lazott - Overcoming Fears to Live Your Life
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.
105 The FitTown Show: Opportunity Cost Surrounding Goals
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.
104 - Meet the Coaches - Dave Dillon
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.
103 - Should You Set New Years Resolutions?
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.
102 - Underrated / Overrated (Holiday Edition)
Coaches Jack, Josh, and Andrew debate their favorite and least favorite holiday movies, foods, gadgets, gift ideas, and more.
101 - Favorite Competition Moments and Why You Should Compete
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.
100 - Going Beyond the Physical Transformation with Erica Anandamayi
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.
099 - The Difference Between a Generalist and a Specialist
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.
098 - Is the Vegan Diet the Gold Standard of Diets?
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.
097 - The Supplements Podcast
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!
096 - My CrossFit Games Experience with Coach Josh Marunde
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.
095 - The 4 Reasons Why Your Diet Isn't Working for You
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.
094 - Nutrition Tips For The Whole Family
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!
093 - Growth Mindset For the Whole Family
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”
092 - Why You Shouldn’t Go All-Out Every Day
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.
091 - The Gear You Need to be Fitter
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.
090 - Why You Should Never Hesitate to Scale
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.
089 - Getting Through the Summer Lull
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.
088 - Why the Key to Long Term Success is Simplicity
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.
087 - What All Great Transformations Have in Common
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!
086 - How to Reverse Pain and Injuries
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.
085 - A Cost Mindset Versus an Investment Mindset
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.
084 - Is "Everything in Moderation" the Worst Nutrition 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.
083 - How to Master the Other 23 Hours of Your Day
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.
082 - Our Best Tips to Improve Your Sleep
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.
081 - Why You Should Do Hard Things
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.
080 - Meet the Coaches: Coach Chris Mahaney
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.