Physical Friday - View All

Do you have any fitness goals that you've been wanting to accomplish? Do you want to run a marathon, lose 50 pounds, compete in a cross fit competition, or all of the above?

Well Tom has a three step hack to achieving even the hardest of physical goals! Join us as we uncover those secrets and crush this transition into the new year!

Have you ever had days where motivation is at an all time low? Have you ever had days that seem like it's impossible to do anything at all?

We've all been there before. Not ever day is the same but we can certainly take the necessary steps in order to achieve those goals!

Do you want to get better? Do you want to pick an achievable goal to start off 2024 the right way? Kevin Cullum joins us on December 6 to talk about how doing 10,000 pushups is something that anyone can do. It's just a matter of starting! Let's all kick off the new year the right way and find a reason to get better! Make sure you're subscribed so you don't miss the full interview!

Do you want to get better? Do you want to pick an achievable goal to start off 2024 the right way? Kevin Cullum joins us on December 6 to talk about how doing 10,000 pushups is something that anyone can do. It's just a matter of starting! Let's all kick off the new year the right way and find a reason to get better! Make sure you're subscribed so you don't miss the full interview!

This program can help you achieve any any physical goal. Whether it is a physical standards test, a personal max, or the 10,000 push up challenge, this percentage based schedule will make seemingly impossible goals, achievable.

Ready to make your New Year's resolutions stick? You have heard me say it over and over again, Consistency is KING! This week, I share with you my top 5 ways to stay consistent and crush your goals in 2023. From game-changing habits to mindset shifts, we've got you covered. Don't just set resolutions – achieve them. Anyone can achieve their goals with these simple yet effective tips.

Every February we have the 10,000 Pushup Challenge. That may seem like a lot to you today, but if you start now you can CONQUER the challenge. Follow along to with these tips to start building the strength, endurance, and technique you will need to do 10k pushups in a month.

Start your New Year off right with these tips on how to set and achieve your goals! Whether it's hitting the gym five days a week, running a marathon, or pursuing a new skill, every New Year's resolution comes with ROADBLOCKS.These are my top 5 ways to eliminate the roadblocks that may hinder your progress and increase your chances of success.

Whether you are a professional fishing guide or serious angler, having the right supplements can take you to the next level. You can unlock your own potential with the right supplements. No matter if its competing in Crossfit, filming @Saltwater Experience, or getting work done during the week, these are the building blocks that I use to perform at my highest level.

Discover how the digital age has revolutionized personal growth and skill enhancement in our latest episode. We're diving deep into the limitless opportunities for finding expert guidance in various pursuits, from fishing to weightlifting and more. 🎣💪 Don't miss out on staying in peak shape, preserving your mobility, and prolonging your enjoyment of lifelong passions like hunting, fishing, and hiking. It's never been easier to boost your skills - join us in this exciting journey and explore the wealth of online fitness communities waiting to help you thrive at any age!

Today, I discuss the importance of consistent sleep patterns, especially during hot seasons, and the benefits of getting enough sleep for recovery. I also recommend using sleep aids such as melatonin gummies and magnesium supplements to help with falling asleep and staying asleep. Additionally, I highlight the significance of maintaining electrolyte balance and how it can affect sleep and overall performance. I conclude by emphasizing the immense impact of sleep on athletic performance and providing suggestions for creating a conducive sleep environment. If you want to boost your performance, listen to this weeks Physical Friday and learn how to optimize your sleep routine!

Choosing the right shoes for CrossFit is a game-changer! Let this be your guide on the quest for the toughest and most stable CrossFit shoes out there. From intense lifts to high-intensity WODs, we'll show you the shoes that can handle it all. Whether you're a seasoned CrossFitter or just starting your fitness journey, I hope this guide will help you step up your game and conquer any box with confidence. Get ready to make every rep count with the best shoes for your CrossFit journey!

In today's Physical Friday, I'm diving into the world of LADDER WORKOUTS and why they're your secret weapon for maintaining consistency and smashing your fitness goals.

Consistency is the name of the game when it comes to fitness, but let's face it—doing the same routine day in and day out can be a real buzzkill. That's where ladder workouts come in! In our eighth installment of this series on workout formats, I'm here to introduce you to the exciting world of ladder workouts.

Consistency is the name of the game, but let's face it, doing the same routine day in and day out can get real boring real fast. That's where creativity comes in, and creativity is your key to staying engaged, excited, and laser-focused on your fitness goals. Today's focus is on the "Four Time" workout format. It's beautifully straightforward – complete your tasks as quickly as you can. Whether it's a mix of exercises or a solid one-mile run, the goal remains the same: maximize your effort in minimal time.

Say goodbye to the spare tire and hello to a leaner, stronger you. TABATA routines help you shed those extra pounds, boost your metabolism, and sculpt the body you've always wanted. TABATA is all about maximum effort in short bursts, making it perfect for anyone with a busy schedule.

Each session, work as hard as you can, ensuring you get the most out of every 20-second push. With TABATA, there's no room for excuses – just results!

Welcome to another episode of 'Dad Bod Destroyer Blueprint'! We're diving into a workout format that's all about efficiency and pushing your limits – 'In the Remaining Time.'

Get ready to sweat, challenge yourself, and elevate your fitness game as we explore this dynamic workout style. The 'In the Remaining Time' format means no rest – every second counts.

Get ready to discover how the CHIPPER format can elevate your fitness routine to a whole new level. Say goodbye to workout monotony and hello to a dynamic blend of challenges. As I walk you through each step, you'll learn the ins and outs of crafting your very own CHIPPER-style workouts—a favorite among CrossFit athletes. The CHIPPER workout involves tackling a series of exercises, reps, and rounds in a sequence, pushing you to your limits while keeping you engaged.

It is time to push ourselves and try a new workout format! (Or for some of us, go back to a classic format) I've got this awesome workout idea that's not only going to get us sweating but also add a fun twist to our routine. It's called EMOM (Every Minute on the Minute), and trust me, it's a total game-changer. Just imagine the rush of challenging yourself to complete sets of exercises within each minute – it's like a friendly competition against the clock. Not only will it boost our endurance and strength, but it'll also keep things exciting as we race to finish before the next minute starts. Plus, think about the sense of accomplishment you will get after conquering each round. Let's give it a shot and make our workout sessions even more epic!

Time to ditch those dad bod blues and rev up the excitement! This week, we're shaking things up with a fresh workout vibe. If the Crossfit scene is your playground, brace yourself for a thrill. I'm here to introduce you to the AMRAP format – the name of the game is to keep the energy flowing and those feet moving!

This week, I am starting a new series about how we can use different workout formats to stay interested, entertained, excited, and make progress toward our goals. This week’s format is called "Rounds for Time." Rounds for Time is a format where you can choose any exercise and any rep scheme. You complete a certain number of rounds as quickly as possible and keep track of the exact time. It's crucial to keep track of your time because you can return to it and strive to beat it, which will maintain your interest and consistency. I hope these formats help you create an infinite number of workouts, keeping you engaged, excited, and moving forward toward your goals.

Have you ever experienced the fear of failure? How do you overcome that fear? In the last installment of Mindset of a Champion, Jason Grubb dives deep into what it means to go back and fight for another Crossfit Games Masters title. Every time he steps into the field of competition, there is a fear that creeps into his mind. "What if I don't win?" If you are a human, like Jason, you probably have had that fear too. From our conversation together, I think there is something that Jason does with his fear that we all can learn from. Motivation. You can follow Jason's journey as he aims to become a four-time champion on Instagram: @jasongrubb_fitness Tag @tomrowland and @tom_rowland_podcast to share your insight in to the mental side of staying fit!

This week, we delve into the mind of 3x Crossfit Games Masters Champion, Jason Grubb, as we seek one answer: how does a champion develop lasting habits? Jason generously shares his invaluable insight on harnessing the power of atomic habits and making small micro changes that drive significant behavioral shifts.

Throughout our discussion, Jason emphasized the importance of building habits upon habits to achieve sustainable behavioral change.

I have been using the concept of "stacking wins" in my life for a long time. This provides a domino effect that has positively impacted my life and can do the same for you Discover how these small changes can snowball into lasting results, guiding you to become the person you aspire to be.

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

Tag @tomrowland and @tom_rowland_podcast to share your insight in to the mental side of staying fit!

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!

We are back with another Travel Workout! If you are like me, I often find myself on the road with nothing but my hunting or fishing gear. By being strategic and using the equipment that you have with you, you’ll be able to stay in shape. Being in shape and active allows you to enjoy your hunting and fishing trips even more! Remember, use what you have, weight is weight, and there are no excuses!

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