Jon and Jeremy return to the microphones to discuss The Open and why you should sign up.

Do The Open

Do Hard Things

Jon and Jeremy return to the microphones to talk with Tanner Hampton and Danny Laughlin of Laughlin Performance and Physical Therapy about the importance of maintaining pelvic floor health.

Pelvic Floor ft. Tanner Hampton and Danny Laughlin

Jon and Jeremy are back talking with Dr. Chris Ehly about eating, health, and finding your why.

Find Your Why ft. Dr. Chris Ehly

Jon and Jeremy are back on the mics with guest Whitney Martin discussing gut health and its connection to overall health.

Foundational Health Starts in the Gut ft. Whitney Martin

Double episode drop! Jon and Jeremy are back this week talking about ultra marathons and doing hard things with Hans van Zanten.

Badwater ft. Hans van Zanten

Jon and Jeremy are back in the studio talking today about parenting and the types of parents they strive to be.

Parenting

Jon Rowley & Jeremy Whiteford launch episode #1 of the 2020 Experience Podcast. Jeremy grills Jon on how 2020 Fitness came to be...his morning routine, family life, how his training has evolved from Ironmans to Wim Hof and where 2020 Fitness is going. Jon provides a better understanding of what it was like to start 2020 and all the efforts it's taken from his better half, Britni, to actually see this crazy idea through. 

If you'd like to skip ahead, you can find some launching points here:
Peas on Monday's and Apples on Tuesday's - 1:30
The Walking group that started it all - 4:15
What to think about while working out - 6:25
Jon's 3x5 Morning Routine - 9:50
Britni - Jon's business partner/wife - 22:00
Where motivation comes from - 28:45
Book recommendation for Duke - 29:45

Ep. 1  |  Jon Rowley on The making of 2020 Fitness

Jon and Jeremy dig into why everyone should compete, learn to get comfortable being uncomfortable, and how the CrossFit Games Open will prepare you to be a better human being, outside the gym. 

Notable Book Marks:
:30 - The hottest place in the gym
3:30 - Difference in training for an event vs. training for life 
8:30 - Earning the right to suffer a bit
10:15 - Jeremy sits on the toilet in the grocery store
20:15 - Community and how it builds you up

Ep. 2 | Learning to Embrace the Struggle

We got the opportunity to sit down with one of our own, Karen McShane, as she shares her story of the incredible journey over the last 10 years towards health. She talks about the many layers of the onion she has peeled off and it serves as a great reminder that health doesn't happen overnight - it's a process. "You must set goals if you're trying to be better every day." 

Notable Book Marks:
Being cold isn't that bad - 2:50
What are you missing every day? - 4:30
Knowing what it's like to feel good - 7:35
The cereal diet - 9:15
Embarrassed to go to the gym - 14:00
Introduction to CrossFit - 21:15
The man of her dreams - 29:00
Getting around the fear of starting - 32:00
There are cameras in Ireland - 35:00

Ep. 3 | The Never-Ending Journey Towards Fitness

We talk about creating the complete platform to help people not only become fit, but to improve their health & become the ultimate person. On February 7-8th, we took a group of 12 people on a 2-day immersive health retreat north of Kansas City at the Heartland Center. We hash out what the perfect training model looks like and how we are working to create "Ultimate Person" through 4 pillars of health. 

3:45 - Building the ultimate person
8:40 - Finally becoming a camp counselor
13:45 - Shortening the learning curve of health
23:45 - The next Experience May 3rd & 4th

Ep. 4 | Creating the Ultimate Person Through the 2020 Experience Retreat

In this week's episode, we reiterate a very important idea of learning to "maximize results while minimizing the amount of 'work' you have to put in". This all links back to "doing your homework". Last week we talked about getting injured and how to avoid it. This week we dial in how to get aerobically fit WITHOUT traditional training OR in addition to. Jon went through a period of working through a back injury and found a way to still stay aerobically fit and proved it with by doing 18.1 and a 10-mile trail run in the same morning without 'training' for a month. The style of training we talk about is beautiful in that it is incredibly difficult however it's not taxing on the entire system the way longer duration, aerobic workouts are.

 2:40 - Wim Hof Breathing -
4:30 - Testing 18.1 + 10 Mile trail run 
6:50 - The future of training
9:00 - Maximizing the impact of your training 
13:30 - Tape your mouth shut
20:00 - Fixing your clogged up nose
28:00 - The future of training is here

A couple additional resources:
"What Doesn't Kill Us" (https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/1623366909/ref=sr_1_1?ie=UTF8&qid=1520010025&sr=8-1&keywords=what+doesn+t+kill+us)
"Oxygen Advantage" (https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?s=books&ie=UTF8&qid=1520010050&sr=1-1&keywords=oxygen+advantage)
Tape for your mouth (https://www.amazon.com/Micropore-Surgical-Tape-Yards-Dispenser/dp/B00ICF3TG2/ref=sr_1_7_a_it?s=books&ie=UTF8&qid=1520011031&sr=8-7&keywords=micropore+tape)
Apnea App (http://apnea-diver.com)
Stamina App (http://squarecrowdapps.com/stamina/)

Ep. 6 | Minimizing Input, Maximizing Output

Pool Season is around the corner and the thought on a lot of our minds is, "How do I get rid of that stubborn belly fat?" In this episode, Coach Jeremy Whiteford shares his story about finding fitness, getting leaner and how he came to find 2020 Fitness. It was a long journey with many steps and training partners along the way - One common theme you'll hear is the consistent pursuit of progress. He did not get to where he is today overnight - it has taken a lot of work and he'd be the first to tell you he still has a long way to go. One other part worth paying attention to is how he has always looked for people to hold him accountable and to push him, something we all need from time to time. Enjoy his story of progress and please take his tips on what it takes to get leaner.

Episode Notes:
- 5:00 - Training with people who are better than you
- 12:00 Jeremy's 1st CrossFit workout
- 19:00 - Meets the love of his life, moves to Australia does CrossFit Level 1
- 23:00 Jeremy finds 2020 Fitness 
- 28:00 Removing the ceiling of potential & reaching more people
- 35:00 HOW TO GET LEAN

Ep. 7 | The Pursuit of Extraordinary Health

The key to getting results is consistency...aka doing a little of something every single day. We wish there was a shortcut however it's really as simple as doing the work. In this episode, we review the book "Compound Effect" and how you can apply this methodology to your health. We wish there was a silver bullet to solve everyone's problems although the answer, more often than not, comes down to simply putting in the work. All it really takes is committing 5 minutes per day to work towards the goal(s) you're after and over the course of days/weeks/months, you'll be achieving your goals and then some. 

In summary, we want to encourage you to do something small, every day, which slowly creates positive and lasting habits with compounding results. 

- Establishing routines - 3:00
- To something, every day - 6:45
- Get up 15 min earlier - 8:00
- Train hard without draining your body 12:45
- Build your baseline - 17:00
- Find 15 minutes per day for yourself - 20:00
- Please (don't) workout so you can eat like 'crap' - 22:35
- Develop a routine - 25:00

Ep. 8 | Compounding Your Efforts with 5 Minutes of Action per Day

Sleep is a vital tool at our disposal to improve health. Though under-appreciated and overlooked, we share some thoughts about sleep and how we can take our recovery a little more seriously and the positive impacts it can have on your health. By the end of the podcast, we hope you consider making some changes to your routine that will have a positive impact on your sleep and thus, your health. 

In summary: Please take sleep seriously - You will never get the results you're after without quality sleep. 

Links:
- Sleep and effects on glucose sensitivity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370346/
- Lights Out" - Sleep sugar and survival. https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_1?ie=UTF8&qid=1522203539&sr=8-1&keywords=lights+out+sleep+sugar+and+survival
- Buy a blood glucose monitor, please https://www.amazon.com/Best-Sellers-Health-Personal-Care-Blood-Glucose-Monitors/zgbs/hpc/3777171

- 1:30 How do we get competitive about our sleep? 
- 5:15 Tricks to getting off coffee
- 9:00 Life without caffeine 
- 19:40 Sleep > Nutrition 
- 22:30 Alcohol = not good for sleep
- 26:30 You can still drink and have a little coffee
- 30:00 Give yourself some rules to follow

Ep. 9 | Sleep and Its Impact on Your Health

It is politically correct to take a sick day. In this week's episode we talk about creating an environment where it's socially acceptable to improve your recovery on a daily basis. Getting sleep, quite time for the brain and down regulating more often so you can improve your recovery are all ways you try to improve your fitness in the gym to take your health to the next level.

Working out by definition is finishing a training session with less energy in the system than you started with. i.e. you are intentionally making yourself weaker so the true way to get stronger, fitter, leaner is to NOT workout but to recover better. You can do this by cleaning up your nutrition, sleeping better or more or just taking a rest day. This podcast is only for people who want to learn how to get better, both faster, and more efficiently. Please take your sleep seriously and if you're available May 3 & 4th and want to take your wellness to the next level, join us for the 2020 Experience health retreat. 

Notes:
- Super compensation model https://en.wikipedia.org/wiki/Supercompensation
- 5:00 most important tool for recovery
- 13:00 stillness drill you can do at the office
- 18:00 What about sugar and alcohol?
- 26:00 take time for yourself at the 2020 Experience

Ep. 10 | Give Your Phone Away and Get Your Life Back

This week we got to sit down with one of our own, Dr. Chris Ehly. We dig in to his path towards wellness and his recent pursuit of evolutionary medicine. Though he's schooled in western medicine, you can tell from the conversation that Dr. Ehly is continually innovating in both his personal life and his practice by helping to move health care from the current "sick care" model to one of prevention and wellness.

Ep. 11 | Dr. Ehly and the Model of Health

In this week's episode we take on a lighter topic with Making Bad Decisions, how you're inevitably going to make them and how we can minimize their affect on your health. From eating cookies, to getting a poor night sleep, we share some tactics that can help you stay on the bandwagon longer and keep achieving the goals you're after. Golfers will enjoy our analogies as we relate lifestyle decision making to the game of golf. Non-golfers, bear with us.

Ep. 12 | Making Better Bad Decisions

Shared suffering is something we've become very good at in regards to pushing ourselves in the gym. We're looking to take this theme and use it to create a community around daily challenges that we will all be participating in over the course of 3 weeks. In this week's podcast, we discuss the Redefine Wellness Challenge that will be taking place at 2020 Fitness starting May 14th and the WHY behind each of the daily challenges. 

The challenges include:
1) Screen free 2 hours before bed 
2) 20-24 hour fast 
3) Eat Whole30 for a day 
4) Get 8 hours of sleep 
5) Take a 2 minute cold shower 
6) Spend 5 minutes with your feet in the grass 
7) Concentrated breathing for 5 minutes

Ep. 14 | Redefine Wellness in 21 Days

This week is a special episode as we get to sit down with an inspiring person in Drew Komenda as he shares a story many of us would potentially work to keep out of the public eye. Drew has a battle with alcoholism and is now over 10 years sober in that fight and is an inspiration to the rest of us who want to live a happy, healthy and fun life. He reveals it all and further identifies how critical it is to surround yourself with positive and supportive people. Now he has the opportunity to help others overcome their addictions whether they be food or substance-related. Jeremy and I both left the conversation inspired and hope it does the same for you!

Ep. 15 | "You're only as sick as your secrets"

We’re often asked “Is this CrossFIt thing a fad?” Invariably, our answer is YES. But it is only a fad in that we’ll continue to pursue what is best for our clients as it relates to programming, equipment and getting them results. These things change overtime as we learn better methods for applying the craft and CrossFit gives us the freedom to operate in any way we see fit. The important part of CrossFit and what we believe the future of fitness to be is not the workouts or the results you get but rather the Community that you surround yourself with that we so desperately need. You have home, the office and for a lot of us church, but now the gym is that other place where you can find yourself with positive people who work hard and you get to see multiple times per week. The future of fitness is happening now and it’s a beautiful thing!

Ep. 20 | The Future of Fitness

From day one we've just tried to make our facility a little better today than it was yesterday. For those that have been around you've seen some big changes over the course of the last couple of months. Today we talk about how this is only the beginning. To build the community that we're after, we're going to need more space and with that comes an exciting addition to the facility we already have. Our three main reasons for the expansion are: 

1) Provide a greater impact on our community by being able to offer more classes at more times
2) Create a training environment for professional coaches to hone their craft with our amazing client base
3) Establish a space to gather at the gym, just not IN the gym

We're excited to share this initial news and look forward to keeping you updated on the progress as we roll along!

Ep. 22 | 2020 2.0 and Laying out the Plans for Our Upcoming Addition

Getting to where you want involves setting a specific target. We've had the conversation every now and again with clients of, "I'm not getting the results I want." Our response is then, "What are your goals?" More times than not, goals are just floating around in people's heads, not being written down or expressed to others. This week we urge everyone to write down their goals, regardless of the category they fall into - health, relationships, or professionally to help you not only realize where you are, but where you're going.

Ep. 26 | Setting Goals & Sharing

One of our all-time favorite books, "Can't Hurt Me" by David Goggins, is an incredible story of the trials and tribulations one person went through to come out the other side as one of the toughest humans on the planet. Everyone can take something from this but we'll give you a little hint on what you'll realize - we all have it incredibly easy and we need to toughen up.

Ep. 46 | Review and Discussion Point from "Can't Hurt Me" by David Goggins

Jon was lucky enough to participate in the SealFit 20x Challenge, which is a 12-hour simulation of what is experienced in BUD/S training (Boot camp to become a Navy Seal). The 20x Challenge is designed to help you increase what you think you're capable of by 20x. It lived up to the hype and then some as Jon reports that is was the hardest endurance event he’s ever completed.

Ep. 53 | SealFit 20X Challenge

Today we hear from Jon's mom, Mary about her journey thus far participating in the 2020 Experience over the last 3 weeks. She's off her medication, sleeping like a rock and feeling strong and the best part is she's just getting started!

Ep.76 | 2020 Experience Update

This week we review the protocol that we've had "Mimi" over the course of the last month, some of the results she's experienced and what Jon has been doing differently this month for better or for worse. Plus he shares his secret morning routine for enhanced 'vitality'

Ep.77 | 2020 Beef Liver & Daily Routines

It's time for your New Year resolutions - And I want to help you make them happen. Today I share my 6 step process for how I set goals both on an annual basis as many of us do this time of year but also how I break them down in to bit size chunks so you can get to work accomplishing them, today!

Ep. 80 | New Year's & the New You

We're on a quest to give you as much data as it relates to your health & fitness. For years we've tracked workouts but now thanks to our PNOE metabolic analysis tool, we'll be able to tell you the optimal training range to burn FAT and help you dial in your performance.

Ep. 81 | Health Data Delivered by PNOE

My wife Britni and I, though we own are gym, are more obsessed about health than we are working out, per se. In this 3 part series, we’re going to dive in to nearly everything we’re currently doing to boost our health, except focusing on exercise. Everyone knows they need to move so we won’t labor the point as we believe that 80% of anyone’s results are related to lifestyle factors OTHER than working out. 

The parts of this series are in order starting with Recovery which leads in to nutrition with bio hacking being last as that is likely the topic most of us want to focus on out of the gate - the magic pill that solves everything. If you want to save yourself a lot of time and money, just start sleeping more. If you want to learn all the other ways, to optimize your health - continue listening.

Insuring Your Health Part 1

Implicit racial bias, asking questions and DOING something with @toddkharris. "Be open to knowing you don't know something... the only wrong thing you can do right now is nothing" - Todd Harris

References discuss in this episode:

Here are the books:
White Fragility
White Rage
The New Jim Crow

Viola Davis - systemic racism short animated video via instagram

People/organizations to follow on social media:
NAACP 
Grassroots Law
The Conscious Kid
Black Lives Matter
Layla Saad

Implicit racial bias, asking questions, & DOING something with Todd Harris

The following is relatively comprehensive list of everything the Rowley family is doing at present (June 18th as of this writing) to optimize our health. By no means are we experts or doctors. We are just crazy passionate about improving our health to live the most optimal life possible - Then share what we learn with everyone who will listen. We're not complete puritans as we like to 'live our lives' however we try to manage any negative repercussions as much as possible. If you have questions on anything, please feel to reach out to me at jon@2020.fitness

For the entire guide and link references, please find it here: https://www.2020.fitness/rrhealth

Part 4 Follow Up - R+R Health Notes

2020FIT Podcast is redefining health for everyone. From nutrition and fitness; coaching and motivation - we're discussing it all. We talk with industry experts on how to improve our lives through exercise, nutrition and general education while building a healthier lifestyle. For more, visit www.2020.fitness.

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