ALL EPISODES

How do the champions manage their diets? What do you need to eat to achieve your goals? It is crucial for athletes to avoid undereating as it provides the necessary fuel and nutrients to support their training, optimize performance, and promote muscle recovery. Insufficient calorie intake can lead to decreased energy levels, impaired recovery, compromised immune function, and hindered overall athletic progress.

Jason Grubb, a three-time Masters CrossFit Games champion, shares his nutrition and training routine. Weighing in at 203 lbs, Jason consumes 3400 calories per day to fuel his performance.

He starts with his signature bulletproof coffee, a blend of half-caf @BlackRifleCoffee, butter, MCT powder, creatine, and cinnamon.

For breakfast, Jason eats eight egg whites and two full eggs, scrambled, along with two cups of white rice. He also includes in-season fruits for a high carbohydrate intake.

Lunch consists of either chicken and rice or zero-fat high-protein yogurt and bananas.

After intense workouts, dinner includes a pound of ground beef or fish/chicken. The ground beef is made into four hamburger patties, served with cheesy rice.

To meet his caloric needs, Jason occasionally has another meal after dinner or indulges in a small bowl of ice cream.

You can follow Jason's journey as he aims to become a four-time champion on Instagram: @jasongrubb_fitness.

Welcome to Mindset of a Champion Part 4! This week, we delve deeper into the extraordinary journey of 3x CrossFit Games Masters Champion, Kevin Koester. In the previous installments, we embarked on an incredible adventure, exploring Kevin's invaluable insights. Having a mindset of a champion is not just about sport and competition. The ‘Mindset of a Champion’ is about life. We can take what we learn from people like Kevin Koester and apply them to our jobs, our relationships, our homes, our hobbies, and more!

It's time for Mindset of a Champion Part 3! We are continuing our conversation with 3x CrossFit Games Masters Champion, Kevin Koester. You may have noticed already, but over the last few weeks I have been sharing some insight from Kevin that is taking us on a journey. Part 1 was about beginning the journey with working out. Part 2 was about becoming consistent and starting to compete in your field. This week, part 3 is about taking the next step and moving into competing at a higher level. Maybe you want to qualify for the Boston Marathon or make it to Bass Masters, Kevin shared his insight on what it takes to achieve those goals. What do you think it takes to compete at the highest level?

I am back with another 'Mindset of a Champion' Physical Friday! Last week we talked needing consistency in order to begin your fitness journey. Maybe you want to run an Iron Man or compete at the Cross Fit Games. This week, we are looking at what it takes to take you from someone who works out consistently to being someone who competes. I believe that those who win on the greatest stage might have some insight on this question.

This week I am kicking off the 'Mindset of a Champion' series! I have received a lot of questions about the mental aspects of being physically fit, achieving personal goals, and excelling in high-level competitions. As you may know, I am currently preparing to compete in CrossFit. Throughout my training and preparation, I have had the privilege of meeting exceptional athletes who are performing at the highest level. In my pursuit of reaching my own peak performance, I have come across valuable insights that I would like to share with you. Over the years, I have gained a great deal of knowledge from my amazing guest. I don't want you to miss out on this valuable insight!

“An imperfect plan executed consistently will outperform a perfect plan executed every now and then.”

We all strive to improve our fitness to enhance our enjoyment of the activities we love. And if you're familiar with the DECK OF CARDS workout, you know it's an excellent option when you have no equipment. However, relying solely on the deck of cards routine can sometimes dampen motivation. In this week's video, I'll introduce an exciting twist that will reignite your workout regimen. Join me as I demonstrate how to leverage the resources around you to enhance and diversify your deck-based workouts, making them even more engaging and effective.

There are NO EXCUSES to skip a work out while you are traveling. No matter where you are, who you are with, or what you have at your disposal, you can always get be active and get a work out in. I am back with another example of how to use what you have with you to stay fit. The KEY to staying fit while you travel is to BE CREATIVE!

I want to hear how you stay in shape on the road! Tag @tomrowland and @tom_rowland_podcast to share your own travel workouts!