Shows
The FitTown Show127 - FitTown's New Evolution to MOVE and BUILDFitTown is making changes to its programming, shifting from BeachFit and FTX to Move and Build. The goal is to create workouts that enhance life rather than detract from it. The focus is on working out smarter, not harder, and finding a balance between challenging workouts and maintaining a healthy lifestyle. The move program will remain largely the same, with a focus on keeping members moving for at least 24 minutes per class. The build program will have three strength-focused days and three conditioning-focused days per week, with benchmark tests every two weeks. The goal is to provide a strength...2024-07-2533 minThe FitTown ShowEp. 5: LJ and the FTBLil 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! 2023-10-2717 minThe FitTown ShowEp. 4: Lil Josh and the FitTown BoyWorkout Notes
Effort vs Negative Splits
Palm Beach Open
ShoutOut: Nikki L and "BeachFit"
NDQ: Max vs Heavy Single. What's the difference? 2023-10-2022 minThe FitTown ShowEp 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 / Subscribe2023-10-1321 minThe FitTown ShowE2: 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! 2023-10-0629 minThe FitTown Showep 1: Lil Josh and the FitTown BoyShow Notes:
- Last week WOD highlights
- Upcoming RX
- Suicide Fundraiser and "Cindy K."
- Member Shoutout - 5am SQUAD
- Dive Bar isn't a "dive bar"
- @humansoffittown #thehappyhour 2023-09-2928 minThe FitTown Show121 - Andrew Bailey on exercise after D1 AthleticsAndrew sits down with Josh to talk about finding the right gym, the value of great coaches, and why he loves FitTown. 2023-09-0811 minThe FitTown Show117 Under or Overrated : Recovery EditionIn this FitTown short, Coach Josh breaks down a list of 10 items / actions associated with Recovery and gives his thoughts on each. 2023-06-2009 minThe FitTown Show115 Ross Sanford Won't Be Deflated - Taking on 1/2 IronManCoach 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. 2023-06-0723 minThe FitTown Show112 Staff Spotlight: Anna DavisAnna 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. 2023-04-0814 minThe FitTown Show110 Kristin Brogan and her CrossFit JourneySitting 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. 2023-04-0430 minThe FitTown Show108 Matt Andrews on Preparing to Run 100 miles and Joining FitTown during COVIDCoach 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). 2023-03-1438 minThe FitTown Show105 The FitTown Show: Opportunity Cost Surrounding GoalsAndrew 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. 2023-02-2317 minThe FitTown Show104 - Meet the Coaches - Dave DillonDave 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. 2023-01-1219 minThe FitTown Show100 - Going Beyond the Physical Transformation with Erica AnandamayiWe 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.2022-10-1747 minThe FitTown Show096 - My CrossFit Games Experience with Coach Josh MarundeIn 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. 2022-08-3057 minThe FitTown Show094 - Nutrition Tips For The Whole FamilyWhen 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 ta...2022-08-1221 minThe FitTown Show092 - Why You Shouldn’t Go All-Out Every DayThere’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.2022-07-2629 minThe FitTown Show091 - The Gear You Need to be FitterIf 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.2022-07-2037 minThe FitTown Show089 - Getting Through the Summer LullIt’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 mor...2022-07-0717 min
Care-Coach-Lead221 - We're Hiring Coaches at FitTown Jupiter!We're looking for our next rockstar coach at FitTown Jupiter!
Do you believe that coaching is your calling?
Do you love learning every day and being part of a strong team?
Do you love coaching both group classes and personal training?
Do you want to make a great living helping others and transforming lives?
In today's episode, we discuss what we look for in an ideal coach at FitTown, and how we set up coaches to thrive once they join our team.
Whether you are already coaching...2022-07-0125 min
The FitTown Show088 - Why the Key to Long Term Success is SimplicityCoach 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 m...2022-06-2921 minThe FitTown Show084 - 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...2022-06-0122 minThe FitTown Show081 - Why You Should Do Hard ThingsRecently 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.
...2022-05-0533 minThe FitTown Show080 - Meet the Coaches: Coach Chris MahaneyA 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...2022-04-0627 minThe FitTown Show079 - The Difference Between Quitting and FailingThe 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.2022-03-2127 minThe FitTown Show078 - Meet the Coaches: Coach Josh MarundeIn 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! 2022-02-1941 minThe FitTown Show074 - How to Come Back After Serious Injury or SurgeryAfter 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 discu...2021-12-1322 minThe FitTown Show073- A Better Way to Measure Your ProgressHere 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 tal...2021-11-0330 minThe FitTown Show070 - The Ups and Downs of a Two-Year Transformation with Dr. Lindsay ShutesLindsay 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 disc...2021-10-2030 minThe FitTown Show069 - What to Expect When You're ExpectingThis one's for all the pregnant and postpartum ladies in the house!
We jokingly warn people to avoid drinking the water at FitTown if they don't want to be pregnant. We love that we have so many growing families in our membership, but with the excitement of pregnancy comes a lot of changes in the body that are important to address.
In this episode of the FitTown Show, we discuss what to expect when you're expecting, and how to safely exercise through each trimester of pregnancy and beyond. We talk about Diastasis, Pelvic Floor disfunction...2021-10-1235 minThe FitTown Show067 - All In Series Ep. 1: How to NOT Waste Another HourToday we're kicking off our new Podcast Series, "The All In Series". This will be 4 parts, and it's about being All In in life. This isn't just about workouts or nutrition, but fully committing to being a better version of yourself.
Episode 1 will discuss the 168 hours you have in a week, and how to not waste a single one of those. We'll cover the steps to take in order to maximize all the hours you're given. Your one hour in the gym every day is important, but what will you do in the other 23 hours every day t...2021-10-0514 minThe FitTown Show066 - How to Know it's Time to Transition from BeachFit to FTX (Part 2)In this part 2 of our 2 part episode, we'll discuss how to know you're "ready" to transition over to FTX.
We hear a lot of differing views when it comes to transitioning from BeachFit to FTX. Some of these include:
"I'll transition when I can lift X amount of weight"
"The people in FTX are so intimidating, so I'm scared!"
"I'm not ready to transition because I can't do pull-ups"
There are both legitimate and illegitimate reasons to wait to transition from BeachFit to FTX. In part 2 of this 2 part...2021-08-1623 minThe FitTown Show065 - How to Know it's Time to Transition from BeachFit to FTX (Part 1)We hear a lot of differing views when it comes to transitioning from BeachFit to FTX. Some of these include:
"I'll transition when I can lift X amount of weight"
"The people in FTX are so intimidating, so I'm scared!"
"I'm not ready to transition because I can't do pull-ups"
There are both legitimate and illegitimate reasons to wait to transition from BeachFit to FTX. In part one of this 2 part episode, we'll start discussing some of the reasons people bring to the table, and why you should or shouldn't give F...2021-08-1224 minThe FitTown Show064 - Losing 60 Pounds and Gaining My Life Back with Dom ArcamoneWhen Dom joined us in July of 2020, he started with our 40 Days to Fit Program. He was committed to the fitness side over the course of those 40 days, but on day 40 did an Inbody scan only to realize he had lost one pound total. He felt defeated, and left FitTown. We didn't see him again until 6 months later, and in January 2021 Dom walked in with a fire under his feet, ready to make a huge change.
After watching a couple friends pass away in their early 30's, Dom was concerned about his longevity. He knew the lifestyle h...2021-07-2320 minThe FitTown Show063 - Adaptation is Everything"I don't count the sit-ups. I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion." - Muhammad Ali
In this episode, Coach Tony & Coach Austin talk about the importance of seeking out positive adaptations inside and outside the gym. We love talking about “effort” and prioritizing the effort over the outcome as you keep a growth mindset approach. But sometimes effort falls short as it can be manipulated by the user.
We sometimes decide what our best effort is going to be before the workou...2021-07-0830 minThe FitTown Show062 - The 10 Keys to Losing 10 Pounds or More of FatThis week Coach Danielle joins the FitTown Show with more nutrition knowledge bombs!
In this specific episode, she and Coach Andrew will be discussing the 10 keys to losing fat. We see so many people who come to us because they are looking to lose weight. Many are looking to lose a massive amount, and have tried (or want to try) very restrictive diets because they feel that the key to weight loss is an all or nothing approach.
Here at FitTown we believe that creating healthy habits and a solid foundation are the keys to l...2021-06-2933 minThe FitTown Show061 - The 6 Types of Exercise Everyone Should Be DoingIn this episode, Coach Austin and Coach Andrew sit down to discuss the 6 types of exercise everyone should be doing.
The goal of this episode is to give you guys a more complete view on exercise. We want it to be something you can explore and enjoy doing, instead of it being a way to punish yourself for eating badly, or just to burn calories. Exercise should be fun.
We'll discuss how to move, and how to maximize your movement outside the gym to support what you’re doing inside the gym.
We hope...2021-06-2525 minThe FitTown Show060 - Why You Need More Play in Your LifeFor the next 5 weeks, we're shifting our mindset focus to the word PLAY.
We've covered Confidence, Patience, and Perseverance so far, and we think PLAY is a good counterbalance to our previous focuses. We want you all to have fun in your workouts, and also feel grateful for the opportunity to come in, enjoy yourself, and get a good, fun sweat in.
The definition of play is, "Engaging in activity for enjoyment or recreation, rather than a serious or practical purpose. Anything done purely for fun."
We often talk about workout out for lon...2021-06-0918 minThe FitTown Show059- Introducing the Superhuman SystemWe're excited to introduce our new Superhuman System!
What is the Superhuman System? It's a tiered system to gauge where you are, what your strengths and weaknesses are, and a guideline to set attainable goals for yourself. This is a variation of a martial arts system, where you essentially "Level Up" as you improve your fitness. The Superhuman System takes movements you see everyday in class, and adds levels to them. For example, if your goal is to do a strict pull up, you may achieve a 30 second hang on the bar (Level 1) first, and work your w...2021-06-0924 minThe FitTown Show058 - The Two Minute Drill Episode (Part 2)In this second 2 minute drill episode, Austin and Andrew dive into our top 3 social media sources for nutrition info, favorite alcoholic beverages that won't ruin your diet, our favorite and least favorite part of our jobs, things we have done in the past year we are most proud of, our go-to music to get pumped, how the enneagram has helped us, our favorite life hacks, exercises, non-chocolate candy, and which coach would win a workout based on grit alone.2021-06-0926 minThe FitTown Show057 - How to Stop Outsourcing ApprovalIf you’ve ever had someone tell you you couldn’t do something, this episode is for you.
If you’ve ever given up on something because the disapproval of others was too great to bear, this episode is DEFINITELY for you.
Coach Tony shares his personal experience with being a people pleaser, a #2 on the enneagram, and always striving for others approval. He will help you realize in this episode, the only approval rating that matters, is your own, of yourself. He points out how great business visionaries found a way to ignore disapproval and trans...2021-05-2607 minThe FitTown Show056 - The Two Minute Drill EpisodeYou guys asked and we're here to answer!
Today's episode of the FitTown Show is a fun and unique episode where Austin and Andrew answer your most hard-pressed questions.
What's the most overrated exercise? What do we wish members would do more or less of? What's Andrew's favorite cereal? Does Austin ever regret the workouts he writes after watching everyone suffer?
Last week we posted, asking our community to ask questions in the promise that we'd answer them in two minutes or less. Some are funny, and some are serious, and we're excited for yo...2021-05-2422 minThe FitTown Show055 - Mindful Vs. Mindless EatingWe often talk about what to eat, and how much to eat, but we rarely discuss how we’re eating.
For some people, mindless eating is something they really struggle with. In this episode of the FitTown Show, Coach Danielle sits down with Coach Andrew to discuss how to listen to and be in tune with your body.
We live in a culture of overconsumption, and it's become exceedingly more difficult for people to tell the difference between hunger, thirst or cravings.
Throughout this episode, we'll discuss how to mindfully eat. Some ways you...2021-05-1321 minThe FitTown Show054 - How to Have More Perseverance In Your LifeWe've chosen perseverance as our character trait as our focus over the next 4 weeks as MURPH approaches.
Perseverance is Steadfastness in doing something despite difficulty or delay in achieving success or continued effort to do or achieve something despite difficulties, failure, or opposition.
In this episode of the FitTown Show, we talk all things perseverance, and discuss how you can apply it to your workouts and your everyday life. Here are our 4 ways your can persevere:
1. Know your "Why".
2. Turn Adversity Into Advantage
3. Break Up Big Goals into Bite-Sized Chu...2021-05-0739 minThe FitTown Show053 - My Weight Loss and Transformation Journey with Andrew ShefflerAndrew Sheffler has been a member at FitTown for almost a year, and today he joins the podcast to discuss his fitness and weight loss journey.
Andrew's journey is incredibly unique. We actually met him almost 2 years ago during a No Sweat Intro, and he made it his mission to lose 100 pounds before joining FitTown. Usually when people tell us this, we never see them again, but in Andrew's case he followed through and walked in our doors ready to signup in June 2020 after meeting his goal.
Since then he has transformed his body and m...2021-05-0547 minThe FitTown Show052 - How We Develop Fit Kids Inside and Outside the GymThis episode is for parents who have kids of all ages, regardless of whether they’re in one of our FitKids programs or not. We’ll dive into our programs which range from 5 years old through teens, and discuss how we strive to develop not only their physical fitness, but also their emotional and mental fitness as well.
Coach Melissa really started our first successful kids program, and because of that success we’ve branched out to several other age groups as well. She joins the show today to discuss the “why” behind our FitKids program, and how it fit...2021-04-2929 minThe FitTown Show051 - Top 5 Pacing Mistakes In WorkoutsAs we head into our final week with a focus on the character trait “Patience”, we thought it would be beneficial to discuss the importance of pacing.
There are often misconceptions athletes have regarding pacing that we feel can be cleaned up and improve, and overall give you a better workout experience.
Often times people equate pacing with lack of effort, when in reality it’s the opposite. Pacing not only allows you to perform better and get the most out of workouts, but it can also be a huge tool for stronger recovery.
In t...2021-04-2330 minThe FitTown Show050 - Why I Quit DrinkingToday on the FitTown Show, Coach Andrew does a solo episode to explain his recent decision to quit drinking.
This episode is shorter than most of our previous episode, and it's not meant to convince you to quit drinking. Instead, it's more about habits, as Andrew shares how this experience has made him dig deeper into the "why" behind each action he takes.
2021-04-2109 min
Care-Coach-Lead162 - Live Sales Training with Our FitTown TeamToday’s episode is very different than what I normally do.
We set up a camera and microphone to record a live sales training session we did with our general manager, Melissa, and our front desk manager, Rachel.
Rachel is going to be taking on more no-sweat intros at FitTown Jupiter, and we wanted to record and share our training with her.
This episode starts with a mock no-sweat intro with Rachel pretending to be the new client, and myself running the No Sweat Intro. You’ll get an idea of what it’s like to...2021-04-1844 minThe FitTown Show049 - Competing VS. WinningToday, Andrew and Mo sit down to talk about competing versus winning. We'll discuss competing in a healthy way, versus competing in an unhealthy way.
Over the past few years we've shifted our focus and evolved away from the competitive side of CrossFit, and are no longer a CrossFit affiliate. We still embrace, love, and see a lot of positives in competition, and want to take this episode to discuss the positives we see in competition in our gym. We'll also talk about how we believe that focusing too much on winning actually takes away from the...2021-04-1219 minThe FitTown Show048 - How to Eat For Your Goals with Coach DanielleIn this episode of the FitTown Show, Coach Danielle joins Andrew to discuss how to eat for your specific goals. This can potentially sound advanced, but it's really the opposite.
The goals of today's episode is actually to simplify nutrition and bring it back to the basics, while teaching you to customize your plan for YOUR goals, whether that be weight loss, health and longevity, or performance based.
We'll dive into the across-the-board basics that overlap for everybody, regardless of your goal, and then talk about how to customize for where you want to go in...2021-04-0230 minThe FitTown Show047 - All About the Growth Mindset with John GreeneJohn Greene has been a member at FitTown for over 2 years, and throughout his membership he's done both BeachFit and FTX.
During his time here he's spent countless hours having deep, meaningful discussions with coaches, staff, and other members. We've always been inspired by John's willingness to talk about anything, and offer help or even just a listening ear to people he doesn't even know.
John starts every day saying, "Today will be a better day than yesterday", and he truly lives that out. In this episode of the FitTown Show, Andrew and Mo sit do...2021-03-3028 minThe FitTown Show046 - How Patience Can Unlock a Stronger MindsetOver the next 5 weeks, our focus will be switching from confidence to patience. We'll be talking a lot on patience in our workouts, patience outside the gym, and how to apply it.
In today's episode of The FitTown Show, Andrew and Tony will give an overview on why we picked the word Patience, why we feel that it is valuable now specifically, and dive into how patience can make you a stronger and more capable human being. 2021-03-2222 minThe FitTown Show045 - How Confidence Has Impacted Our Lives Part 2 with Amanda and ArlanIn this episode of the FitTown Show, we're back to discuss our focus of the month, Confidence.
Andrew is joined by Coach Arlan and Coach Amanda, who both struggled with a lack of confidence in the past. They'll discuss overcoming that lack of confidence, and becoming who they were truly meant to be. Throughout this episode, Coach Arlan and Coach Amanda both share personal stories on how they gained confidence, and why putting the reps in made all the difference in their journeys.
2021-03-1724 minThe FitTown Show044 - How Confidence Has Impacted Our Lives Part 1 with Nick and MelissaIn this episode of the FitTown Show, Andrew sits down with Coach Nick and Coach Melissa to discuss how confidence has impacted their individual lives.
They talk about innate confidence, where their confidence lacked, and how it grew. Both Nick and Melissa are veterans who served in the military, and they relay how that affected their confidence.
They also discuss the 4 stages of competence, which play a role in developing confidence over time. The 4 stages are:
1. Unconsciously Incompetent
2. Consciously Incompetent
3. Consciously Competent
4. Unconsciously Competent
2021-03-1222 minThe FitTown Show043 - How to Handle Your CravingsCoach Danielle is back on for another nutrition episode! In this episode we're going to discuss how to handle your cravings, different approaches in doing so, and what to do when you get off track to minimize the damage. We strive for sustainability, which means not over-limiting yourself to the point that you'll eventually crash and burn. Coach Danielle has 3 options for handling those cravings in a healthy way:
1. Find a healthier substitute- Satisfy the craving without calorically derailing yourself. Find a non-negotiable (Coach Danielle's is ice cream) and then choose a healthier option...2021-03-0831 minThe FitTown Show042 - How to Create LASTING WeightlossSo often we see people set a goal, lose weight, and then gain it all back. So how do you really create LASTING weightless or transformation? In today's episode of the FitTown Show, we're going to discuss our not-so-secret secrets to making lasting change in your life.
When Jeff Bezos asked Warren Buffet what his secret to getting rich was, and why other people don't just copy him, Buffet said, “Nobody wants to get rich slowly”. This is a quote that we believe applies to weightless and transformation too.
We didn't create FitTown in order to be a...2021-03-0323 minThe FitTown Show041 - How to Be More Confident and Mentally FitOne of the biggest things we hear members say is, "Of course I feel physically stronger, but I feel mentally stronger as well". We've always focused our programming to be physically beneficial, but we think it's time to shift some of that focus to mental strength as well.
With that being said, we're going to start doing some mindset work in our classes and in our programming. Each month, we'll focus on one aspect of the mindset. This is something we've been using in our kid's program for awhile, and it's been incredibly successful. We thought, if...2021-02-1926 minThe FitTown Show040 - The Future of FitTownWhat does the future of FitTown look like?
We want to share some exciting things we have coming in the next few months, but also let you all in on our vision for FitTown for years (and years) to come. Last year when we rebranded, it brought a few changes to the surface of the gym, but there's also so much behind-the-scenes evolution happening. And we want you to be part of it.
We rebranded to "FitTown" with intention. We love this town, and we strive to be a hub of positivity in the amazing...2021-02-1822 minThe FitTown Show039 - Fitness VS. Athleticism with Coach NickIn this episode of the FitTown Show, Andrew sits down with Coach Nick to discuss the differences between Athleticism and Fitness.
Many of our members have told us how they want to take their fitness that they work on in the gym, and use it on the weekends to play with their families or engage in sports with their friends. However, most injuries are actually caused outside the gym, and more often than not we encourage members who are practicing athletes to train with personal training rather than classes. We'll walk through the difference between wanting to k...2021-02-0732 minThe FitTown Show038 - The Top 6 Traits of Mentally Tough PeopleOn today's episode we're discussing these 6 traits that mentally tough people have:
1. Mentally Tough Athletes Know What to Spend Their Energy On
2. Mentally Tough Athletes Focus On Their Effort and Not the End Result
3. Mentally Tough Athletes View Failure Differently
4. Mentally Tough Athletes Manage Their Self Talk
5. Mentally Tough Athletes Athletes Put the Reps In
6. Mentally Tough Athletes Are Selective About What They Allow Into Their Minds
The mental toughness you work on and develop inside the gym actually has potential to translate outside of...2021-01-2924 minThe FitTown Show037 - Our Secret Weapon Against Pain and Injury with PT Zach SummersSpoiler alert: Our secret weapon is Zach Summers. Zach is a Doctor of Physical Therapy. He spends part of his time working out of our building, tending to our athletes.
In this episode we bring Zach on to discuss how to maximize your time in the gym and around your workout, so that you can stay pain and injury free. He discusses the layers of injury prevention, including improving your recovery technique. 2021-01-2333 minThe FitTown Show036 - BLOOD DRIVE THIS SATURDAY- What Are the Benefits of Donating?Our goal for FitTown Jupiter is to be a hub of positivity in the Jupiter community and beyond. Recently we've been looking for ways to live this out, and put together a blood drive that will be held at FitTown this Saturday, January 23rd from 8AM - 1PM.
In this episode of the FitTown show, Andrew sits down with Buddy and Rachel to discuss their personal stories on why blood donation is important to them, in order to help bring perspective and hopefully inspire others to join in the donations.
To schedule and appointment for th...2021-01-1917 minThe FitTown Show035 - How to Finally Enjoy Running and Do It Pain FreeIf you know Coach Mo, you know she loves two things that most athletes dread: burpees and running. Mo ran Cross Country in high school, and the mileage took a tole on her body. She struggled with pain and injury in her feet, knees, and hips that made running miserable. Over the past few years, she's corrected that through research, strengthening, and technique.
In fact, in our last coaches' meeting, Mo did a lesson on minimalist running and the anatomy and physiology of the foot. We realized that a lot of the information she discussed pertained to so...2021-01-1333 minThe FitTown Show034 - Is Wearable Technology Helping or Hindering Your Health?Wearable technology is becoming increasingly popular, and tools like Whoop, Apple Watch and FitBit are the forerunners in revolutionizing training and healthcare. There are very clear pros in wearing one or even multiple of these devices, but there are also downfalls that may be less obvious our less talked about. In today's episode, we're going to discuss both the pros and cons of wearable technology. 2021-01-0428 minThe FitTown Show033 - Are You READY? Introducing Our FTX Team Series!!We wanted to shoot a quick podcast to discuss our upcoming FTX team series! This is an event we'll be having in late January and early February, and will be a fun in-house competition since we've been out of the competition game for awhile now! Because things are still different than in the past, we decided to take the best of what we did in Deadly Duos and Better Half Battles, and make then class-cap and Covid- friendly. For the details of our upcoming Team Series, give this episode a listen2020-12-3109 minThe FitTown Show032 - What It Really Takes to Transform with Amy DuellAmy Duell has been a member at FitTown Jupiter since 2016, and her transformation has been nothing short of incredible. One of the things we love about Amy is that she's tried pretty much everything. She's been consistently in 7am FTX for a few years, but for the past 2 months has strictly done BeachFit workouts. She did Nutrition Coaching with Danielle, in order to focus on her health outside of the gym. When she wanted to work on her weaknesses, she chose to do Personal Coaching with Austin.
In this episode of the FitTown show, Andrew and Amy si...2020-12-1824 minThe FitTown Show031 - Why Upstream Thinking Is More Important Now Than EverA few weeks ago I was trimming trees outside our building, and heard a car crash happen. US 1 had just gone under construction in the name of safety, and here I was witnessing one of several accidents I've seen on the road since. I felt a heavy sense of irony in that moment because I was listening to a book on upstream thinking.
In this podcast, I discuss why upstream thinking is more important now than ever, and how we can all utilize it in our day to day lives.2020-12-0911 minThe FitTown Show030 - A Perfect Week of FTX Workouts and What That Looks LikeThis week, Coach Andrew sits down with Coach Austin to discuss what a perfect week of FTX looks like.
Have you ever walked into a class, looked at the workout on the board, and wondered why we program the way we do? In this episode of The FitTown Show, your coaches will give you insight into programming, and the "why" behind it. Each workout you do at FitTown has gone through a meticulous process before it ends up on the board, and today your coaches are giving you an aerial view of that process.2020-12-0748 minThe FitTown Show029 - How Often Should You Be Competing In Workouts?In this episode of the FitTown Show, we're going to tell both sides of competing, the pros and the cons.
Coach Andrew, Coach Austin and Coach Melissa sit down to discuss both the benefits and disadvantages of having a competition mindset and the difference between competing against yourself, and competing against others. They'll also discuss personality types, and what kinds of athletes should think about competing less, and those who should consider competing more.
To watch this episode, head over to our YouTube Channel, FitTown Jupiter 2020-11-3041 minThe FitTown Show028- A Perfect Week of BeachFit Programming and What That Looks LikeThis week, Coach Andrew sits down with Coach Mo and Coach Amanda to discuss what a perfect week of BeachFit looks like.
Have you ever walked into a class, looked at the workout on the board, and wondered why we program the way we do? In this episode of The FitTown Show, your coaches will give you insight into programming, and the "why" behind it. Each workout you do at FitTown has gone through a meticulous process before it ends up on the board, and today your coaches are giving you an aerial view of that process.2020-11-2022 minThe FitTown Show027- Why We Have Time Caps in WorkoutsOver the past couple of weeks, we've had workouts where athletes are getting time capped.
In this episode of The FitTown Show, Coach Andrew sits down with Coach Amanda and Coach Mo to discuss why they program workouts with time caps, and how to approach these workouts as an athlete.2020-11-1717 minThe FitTown Show026 - Get Off The Health Rollercoaster Once and For AllAre you frustrated with the peaks and valleys of your fitness and want to throw your hands up and quit? Have you given up and need help? This is the person we love to see come into FitTown Jupiter. The person who wants a relationship with their fitness that is consistent, sustainable, and enjoyable for life. We want to help this person get a handle on their health and help them feel in control...for possibly the first time in their whole life. In this episode, Coach Tony explains how we end up on the rollercoaster, and the 4 steps we...2020-11-1208 minThe FitTown Show025 - Losing Weight and Gaining 10 Pounds of MuscleIn this episode of The FitTown Show, Coach Andrew and Coach Danielle sit down with FitTown member, Colton Partlow. Colton started with us in 2017 after struggling with weight and cholesterol issues. He had lost his father and grandfather due to similar issues, and doctors wanted to place him on medication to control it in his early 30's. He decided he wanted to try exercise and nutrition first, and was able to bring both his cholesterol and down. In this video, Colton discusses his fitness and nutrition journey, and not only losing fat percentage, but gaining 10 pounds of muscle.2020-11-0932 minThe FitTown Show024 - Why Working Out for General Health is BSCoach Andrew, Coach Tony and their favorite 3rd wheel Coach Austin join the podcast today to discuss general health. When we ask why people workout, the most common answer is for their "general health".
However, it seems that everyone has a different definition for exactly what general health is. Often times, the same people who say they workout for general health are violating that goal with their actions. In today's episode, we're going to define what general health really is. 2020-10-2924 minThe FitTown Show023 - 1000 Workouts and a New Outlook on Nutrition with Allison FredericksToday on the FitTown Show we have a very special guest joining us! Coach Andrew and Coach Danielle sit down with Allison Fredericks, a long-time FitTown member.
Allison joined us in 2015, and just did her 1000th workout right before recording this podcast. In the past 5 years, Allison has experienced progress and regression, but has now made lasting lifestyle changes that have given her a whole new outlook on her health fitness.
This past year, Allison has taken things to the next level after starting Nutrition Coaching with Danielle. In this episode, she details out her jo...2020-10-2330 minThe FitTown Show022 - How to Turn Short Term Progress Into Lasting TransformationIn this episode of The FitTown Show, Coach Andrew and Coach Tony sit down to discuss how to continually make progress after finishing out our 28 Day Nutrition Challenge.
Often times, people see great results in a challenge, but fall off the wagon once it ends and go back to their old ways. In this episode, the boys discuss how to set sustainable and attainable goals, and continue to transform your life post-challenge. 2020-10-2121 minThe FitTown Show021 - Why You Should Track What You EatIt's the final week of the nutrition challenge and we're tracking our food. This means we're keeping a log of EVERYTHING we eat, whether through a macro tracking app or just traditional journaling. In this video, Andrew and Tony discuss how you can track your food, and why it can be so beneficial.2020-10-0617 minThe FitTown Show020 - Why Getting Enough Protein MattersWe're diving head first into week 3 of the nutrition challenge, and this week the wild card is PROTEIN! Many people struggle to get enough protein in their diet, so we wanted to clear the air. In this episode, Coach Andrew and Coach Tony discuss how much protein you should be eating, why you need to eat more/enough protein, and how to accomplish your protein goals. 2020-09-2923 minThe FitTown Show019 - How to do Stress Relief the Right WayIt's Week 2 of the challenge, and this week we're focusing on Stress Relief! Stress has a lot to do with your overall health. We make sure to include it in every "Nutrition Challenge" because it can greatly affect your food cravings and choices, your breathing and emotional states, and the physiology of your body. We want you to find something each day that brings your stress relief, outside of your daily workout. This should be something that you don't stress about getting done (obviously). In this episode of The FitTown Show, we give you plenty of examples of activities...2020-09-2422 minThe FitTown Show018 - How to Have Victory Over Your VicesOur 28 Day Nutrition Challenge is in full swing, and throughout week one we're focusing on vices. For many people, avoiding their vice is the most difficult part of improving their nutrition. Vices can be food related or habits, but it first takes awareness to begin to break them down. In this episode of The FitTown Show, Coach Tony and Coach Andrew discuss the steps to giving up and gaining control over your vices.
2020-09-1520 minThe FitTown Show017 - Step UP to the Plate with Coach TonyIn this episode of the FitTown Show, Coach Tony talks about lessons he learned on the baseball field being coached by former Major League Baseball players, and how much those lessons relate to life. Especially in today’s world where ANY risk seems reckless, baseball players go through a special learning experience where failing 7 out of 10 times at the plate is welcomed and even celebrated. But it’s those who step up to the plate most who make the Hall of Fame.2020-09-1408 minThe FitTown Show016 - How to Build the Perfect Home GymBeing able to get a good workout in at home is more important now than its ever been. Whether you are still uncomfortable coming back to the gym, or you just want to have a home gym set up that allows you to always get a workout in at your convenience, having a great home gym is an investment that can pay for itself for years to come.
In today's episode, Coach Austin and Coach Andrew discuss how to think about building a great home gym and what equipment you should buy first. We talk about where to...2020-09-0930 minThe FitTown Show015 - Meet the Coaches with Nick KeomuongchanhIn this episode of The FitTown Show, we sit down with Coach Nick to learn more about him and discuss his "why" behind coaching. Nick has been at FitTown Jupiter since July 4th, 2019 and has brought us more knowledge, more vibes, music with no lyrics, and a heck of a lot of laughter since then. Hear coach Nick's story, and learn more about his professional and personal life in this episode of meet the coaches. 2020-09-0437 minCare-Coach-Lead121 - Behind-The-Scenes of our Hiring Process described by our FitTown CoachesI'm joined today by 2 of our FitTown Coaches, Amanda Jackson and Austin Bettigrew, as they share their perspective on our hiring process.
While most micro gyms wait for one of their current members to express interest in coaching, or offer the coaching job to the current best athlete in the gym, we've used a multi-step hiring process to hire 6 of our last 7 coaches from out of state. We've found that this extra time and energy we have put into hiring, has returned the greatest ROI of any area of our business over the last 3 years.
T...2020-09-0237 minThe FitTown Show014 - Meet the Coaches with Jack ZehlerIn this episode of The FitTown Show, we introduce one of our newer coaches, Jack Zehler. Jack took a position at FitTown back in March, but the day after he coached his first class, we had to close our doors temporarily due to the pandemic. Jack spent the next couple months helping to renovate the gym and take on odd jobs during mandatory closure, and brought that work ethic into coaching once we opened again. Learn about Coach Jack, his fitness background, and some of his favorites in this episode. 2020-08-3123 minThe FitTown Show013 - 5 Tips for Kids NutritionIn this quick episode, Coach Tony shares five things his family does at home to raise healthier kids. If you have any successful tricks in your home, let us know!2020-08-2407 minThe FitTown Show012 - The 4 Nutrition Books that Changed My Life with Danielle BettigrewThe growth mindset is one of our core values at FitTown Jupiter, and we are always looking to learn more, and improve ourselves. In this episode of our new segment of the FitTown Show, Coach Danielle joins us to discuss the 4 nutrition books that have changed her life. We discuss what each book is about, the impact of those books on Danielle's life, and who would benefit from reading each book at this moment in their life.2020-08-2017 minThe FitTown Show011 - Meet the Coaches with Mo SmithCoach Mo is our newest addition to the team, and we couldn't be more excited to have her. Mo has a huge passion for building relationships and connecting with others, and her daily goal is simply to make people smile. In this episode we discuss her journey as a coach and how she ended up at FitTown Jupiter, along with a few of her favorite things outside the gym. After this episode, we're sure you'll love Coach Mo just as much as we do!2020-08-1921 minThe FitTown Show010- How to Get Your Nutrition Mojo BackIn this episode, Andrew sits down with Coach Danielle to discuss tips, tricks, and strategies to get your nutrition mojo back (or keep it up), combat boredom binge eating, and implement healthy habits to keep you going throughout the day.2020-08-1725 minThe FitTown Show009 - The 5 Books That Changed My Life with Austin BettigrewThe growth mindset is one of our core values at FitTown Jupiter, and we are always looking to learn more, and improve ourselves. In this first episode of this new segment of the FitTown Show, coach Austin joins us to discuss the 5 books that have changed his life. We discuss what each book is about, the impact of those books on Austin's life, and who would benefit from reading each book at this moment in their life.2020-08-1230 minThe FitTown Show008 - Take Back Control of Your LifeCOVID has created many unique challenges and setbacks, and many people feel like they no longer have control of their health. But just because life doesn't look the way it did 6 months ago, and COVID doesn't appear to have an end in sight, doesn't mean we have to concede our health and quality of life in the meantime. Today's episode is to help kickstart those healthy habits again, and remind you of how much you are still in control of your destiny.2020-08-1117 minThe FitTown Show007 - De-Affiliation Decision and New Class Name AnnouncementThis episode discusses why we decided to de-affiliate from CrossFit. We talk about what the value of the CrossFit affiliate was, and why we feel it's time for FitTown Jupiter to forge its own path moving forward. We share our feelings on the new direction of CrossFit and how we hope to continue to support CrossFit's health mission in the future. We also share questions and examples for how to think about difficult decisions in your own life.2020-07-0326 minThe FitTown Show006 - Make a Personal Mission StatementA lot of business brands do it, but have you ever thought about creating a personal mission statement or possibly one that encompasses your family? Defining a mission statement and your core values can lead you through tough and uncertain times. In this episode, Coach Tony discusses how having a personal mission statement and defining your core values can provide you with guidance, and influence your words and actions. The goal is not to influence others, it's to influence yourself to become the best version you can be. If as a byproduct your mission statement helps others too, it's...2020-06-2609 minThe FitTown Show005 - Overcoming Emotional Eating with Sam KirbyFitTown member Sam Kirby joins the show to discuss her journey with us and how she has dealt with, and began to overcome emotional eating patterns. By becoming more aware and working on her relationship with food, Sam has been able to lose weight, and remove a lot of the stress and anxiety she used to have around food and social situations involving food. This is a must listen for anybody who struggles with binge eating or any type of negative emotions surrounding food. 2020-06-1347 minThe FitTown Show004 - What Do You Really Want Out of Your Health and Fitness?When I ask people about their goals, most people have trouble nailing down what it is they really want. The goals that I hear are often things that I think people think I want to hear, rather than something that feels true to that person. This episode discusses and shares examples of how to start thinking about your goals on a deeper level, and why its so important to define what you are really trying to achieve with your health and fitness. 2020-06-1315 minThe FitTown Show003 - Transforming Your Health and Career with Sara WilesCoach Andrew sits down with FitTown Jupiter Member, Sara Wiles, to discuss how the gym has transformed her families' life. Sara and her husband Ben, were our athletes of the month for April 2020, and have both seen incredible results since starting with us. Sara is an entrepreneur that quit her corporate event planning job a couple years ago, to become a virtual assistant. She now focuses on helping women start a side hustle at home. This episode covers her journey into CrossFit, why and how to start investing in yourself, and how to become or hire a VA. 2020-05-1831 minThe FitTown Show002 - The Only Constant is ChangeOur gym has seen a ton of changes in recent months. In addition to rebranding to FitTown Jupiter, we were forced to shut our doors for over 2 months for the Coronavirus. It's natural for us to become comfortable and resist change in our lives, but as we've learned over the years, change is inevitable and exciting, if you approach it right. This episode reflects on the many changes our business has faced over recent years, and why its necessary to chase positive change in your life, in order to be as happy and fulfilled as you can possibly be. 2020-05-1814 minThe FitTown Show001 - FitTown Jupiter Rebrand AnnouncementWe've officially rebranded our gym, CrossFit Palm Beach, to FitTown Jupiter. This is the first episode of our brand new podcast, The FitTown Show, where co-owner and coach Tony Frezza covers the reason for rebranding our gym, and our evolving mission to transform the lives in our local community. 2020-05-1811 min