Fortem Training Podcast

In this one we're talking about the April Nutrition Challenge and what has been going on in the last month. Zac has been trying out a more vegan-style diet, and making a conscious effort to eat better. And we talk about an interesting thought on some potential conflicts of interest in the programming for CrossFit competitions.

There are a lot of thoughts around people training when ill or training around illness etc, so with Zac being ill and still doing a little training, we thought we could delve into that topic pretty well! We also dig into training with and around injuries and our thoughts on how to manage things in that case.

Shooting it solo again on the Instagram Live with some Q&A action. Hammering out some answers to some of you guys' questions from the IG (@kierandouglasjones) If you've got any questions that I haven't answered, then fire them my way:  info@fortemtraining.comor @kierandouglasjonesor @fortemtraining

Bodybuilding has a huge role to play in your performance for CrossFit. But also for how your body will change through training. Bodybuilding style training is starting to make somewhat of a resurgence at CrossFit gyms, but definitely should be something that more CrossFitters do! We also delve into some thoughts on the Mind-Muscle connection, and why when you look at quite a few of the top CrossFit athletes, a big piece of their success and quick rise towards being the fittest people on earth was down to their background in bodybuilding.

In this awesome episode I am shooting it solo and answering some listener/DM questions live on the Instagram (@kierandouglasjones) I've curated a bunch of questions from the DM's and from listeners of the podcast to answer live on the Instagrams, AND record it here for the podcast. If you've got any questions that I haven't answered, then fire them my way: info@fortemtraining.com or @kierandouglasjones or @fortemtraining  

There's a couple of rabbit holes we delve down in this, longer than usual, episode on the Fortem Training Podcast. We're talking about goal setting and setting yourself up for working towards your goals every single day. We're also talking accountability and what we think makes us accountable. Then finally, we dig into the why behind our own training, and what keeps us coming back day after day to put in the work.

All too often we see people training to muscular failure. In training! Seriously, you shouldn't look like crap when your training. Your movement shouldn't be all over the place. Movements should actually look pleasing to the eye, it should look good! All to often we see people running themselves into the ground going to muscular failure on a daily basis!

Training does not have to be complicated! Fitness is often made complicated because it "looks better". But that doesn't mean that it works? Stop over complicating your training. If you're training to look better, feel great, live healthier then it can be as simple as having a dumbell, kettlebell, wall ball and speed rope. You can get a hell of a lot of fitness just from those! --- Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, fitness, crossfit, health, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

Get yourself a garage gym! It's where it's at for getting your fitness in, in a simple and effective way every single day. Plus it's on your doorstep; No excuses right? I run through my thoughts on the equipment I got when I started my garage gym, and what I think you really need. Because I didn't actually do it quite right the first time around; experience hey. --- Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, fitness, crossfit, health, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining  

What are you really training for? Stop training for the games if you're training to look better, feel great and live a healthier life. Those two don't correlate. Stop chasing performance and be happy with getting your 45-60 minutes of fitness in, then going off and enjoying the rest of your day. --- Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, fitness, crossfit, health, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

"If you're not going to the CrossFit Games, your training should be about getting your 45-60 minutes of fitness in every day, then getting out and enjoying your life" --- 3:00 - My CrossFit Strength in Depth experience 11:55 We've extended our Birmingham trip 12:40 - The difference between training for performance/The CrossFit Games, and using CrossFit for Health and Fitness 14:20 - Every is just selling performance, to people that need health and fitness 16:15 - Don't run yourself into the ground chasing performance 17:05 - Adopt the fitness lifestyle and get your fitness in every day 20:10 - You can still do all the cool CrossFit stuff, but go in, get your fitness, then go on with the rest of your day 22:25 - Stop making fitness complicated for the sake of it. 24:55 - Building a habit of fitness and enjoying it 26:20 - Writing fun, enjoyable programming takes a long time! 29:40 - Make fitness a daily habit 33:50 - Training should always be fun. Hard work, but still enjoyable. 35:35 - Top tip, don't put a ro

This one is info dense. We're talking our top 5 tips for better managing your nutrition, whether you're looking for performance in CrossFit, or using CrossFit to get strong, jacked and lean! --- 2:45 - Spend time tracking macros (Tip #1) 3:29 - Why you should track macros 4:50 - Zacs experience in tracking macros 6:28 - The "Macros Apprenticeship" 9:30 - Top tip when weighing and measuring food 12:00 - Tips for tracking macros 12:45 - Why having your end goal in mind is a good tactic for motivation 16:15 - Building balanced meals (Tip #2) 17:50 - Getting carbs from veg and how cooking affects nutrient value 23:50 - The Avocado Mafia 24:50 - Thoughts on ITC Nutrition Documentary 27:40 - The people don't care about the science 35:00 - Getting protein in every meal (Tip #3) 38:10 - How much protein we consume a day and how much you should too 39:20 - Fresh versus frozen meat sources 43:00 - Buying fish from supermarkets 45:30 - Eating various fish 49:55 - Prepping your food and why you should do it (Tip #4) 52:1

Are you taking each day as an opportunity to progress, and to add bricks to your wall? Or are you wasting the opportunity and chipping away at the cement holding the wall together? --- Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, fitness, crossfit, health, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

Earn your carbs is where it's at! It's an awesome structure for building your nutrition around your training, making sure that you're fueled to perform at your best AND maximise your recovery so you're getting the most from your training. In this episode, we're talking about how to get your nutrient timing right and how to use Earn Your Carbs --- 3:10 - What is nutrient timing? 5:34 - How to eat around training 7:58 - What time/How long before training should I eat? 10:00 - How to eat when training early in the morning 12:00 - Eating carbs before training (How much?) 18:28 - Post workout window of gains 20:26 - Why we've both switched to vegan protein powders 22:00 - How much protein do you need? 23:38 - Post workout nutrition 28:50 - What is the most important meal of the day? 29:46 - How quickly should you eat after training? 30:20 - Strategies for getting your post workout nutrition right 36:20 - Why Earn Your Carbs is a great structure for your nutrition 39:45 - Who's your better friend? (Zac's analogy) -

Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

Taking the time to plan your nutrition ahead of time could the key to you making the difference, reaching your goals, maximising your performance etc. Take the little time extra it takes to plan things out and maintain better consistency. --- Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, fitness, crossfit, health, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining

We're talking all things sleep. This is actually the final tip (#5) of our top 5 tips for getting strong jacked and lean and is a continuation of the previous episode. We went real long on tip 5. So split it off into it's own episode. Zac weighs in with some actual science of sleep from The Sleep Journal. And I talk a lot on my experience with trying to improve my own sleep, what's worked, what hasn't and what I recommend. --- FORTEM TRAINING PROGRAMME https://www.fortemtraining.com/pages/fortemtrainingprogramme Want in on a free trial of the programme: https://www.fortemtraining.com/pages/fortemtrainingprogrammefreetrial  

Coffee with Kieran is a short format audio show here on the Fortem Training Podcast with Owner and Head Coach, Kieran Douglas Jones (@kierandouglasjones). I'm going to bring you some brief thoughts that I'm having each week over a morning coffee, and even pose you some questions that you can ask of yourself to be maximising your training, nutrition, productivity, lifestyle, etc. Coffee with Kieran is Powered by Super7Coffee https://super7.coffee/fortemtraining