EP 846 - Tom Rowland | Three Hacks for Your Fitness Journey | Tom Rowland Podcast Ep. 846

Tom Rowland, host of the Tom Rowland Podcast, professional fishing guide, CrossFit enthusiast, and fitness advocate based in the Florida Keys, shares three game-changing hacks for maintaining consistency on your fitness journey.

Tom Rowland | Never Zero! - Physical Friday | Tom Rowland Podcast Ep. 843

Tom Rowland, host of the Tom Rowland Podcast, professional fishing guide, CrossFit enthusiast, and fitness advocate based in the Florida Keys, introduces a powerful mindset shift in this Physical Friday episode: Never Zero.

Tom Rowland | Never Do This Twice | Physical Friday

On this Physical Friday I share the never do it twice rule for staying in shape through the holidays: one slip is fine, but never fall off two days in a row, because that is where months of progress unravel.

Percentage-Based Push-Up Program for the 10K Challenge | Tom Rowland Podcast Ep. 835

Tom Rowland, host of the Tom Rowland Podcast, breaks down a percentage-based training program designed to systematically improve your performance in bodyweight exercises like push-ups, pull-ups, and sit-ups.

Tom Rowland | Staying Consistent Is the Key to Success | Physical Friday

On this Physical Friday I break down consistency as the single most important factor in any fitness goal, and share the five simple rules I’ve used to stay consistent for over thirty years, including never missing two days in a row.

Conquer The 10,000 Push Up Challenge

I break down how to conquer the 10,000 push up challenge — 10,000 push ups in February, about 345 a day — with five ways to finish: start now, scale, add a little daily, spread them out, and commit publicly. A Physical Friday episode.

5 Ways To Eliminate Roadblocks For Successful New Year's Resolutions

I count down five ways to eliminate the roadblocks that sink most New Year's resolutions — set the goal, communicate it, schedule it, gather the knowledge, and start in November instead of January 1. A Physical Friday episode.

The Top 5 Supplements For Fishing Guides And Serious Anglers

I count down the top five supplements for fishing guides and serious anglers — magnesium, protein, a multivitamin, sunscreen, and at number one an electrolyte replacement drink — and explain why each earns its spot. A Physical Friday episode.

World Class Coaching is CLOSER Than You Think! | Physical Friday | Episode #825 | Tom Rowland Podcast Ep. 825

The Most Powerful Performance Enhancer Is Sleep

I break down why sleep is the most powerful performance enhancer on earth — better than any supplement — and the environment, electrolytes, and magnesium I use to sleep deeper and recover harder. A Physical Friday episode.

The Best Workout Shoes For CrossFit — Good, Bad, and Most Durable

I answer a question I get all the time: which workout shoe is best for CrossFit. I cover every shoe I have worn, from Converse and Vans to the Reebok CrossFit shoe and the durable GORUCK Ballistic Trainer. A Physical Friday episode.

The Ladder Workout Format — Ascending and Descending Rep Schemes

I break down the ladder workout format from the Dad Bod Destroyer Blueprint — ascending and descending rep schemes, opposite-direction pairs, and the add-up-to-11 trick. A Physical Friday workout.

The For Time Workout Format — Do The Work As Fast As Possible

I break down the for time workout format from the Dad Bod Destroyer Blueprint. You complete a fixed task as fast as possible and your finishing time is your score. A Physical Friday workout.

The Tabata Workout Format — 20 Seconds On, 10 Seconds Off

I break down the Tabata workout format from the Dad Bod Destroyer Blueprint — eight rounds of 20 seconds of all-out work and 10 seconds of rest. It needs almost no space or time. A Physical Friday workout.

The In The Remaining Time Workout Format — Build Infinite Workouts

I break down the in the remaining time workout format from the Dad Bod Destroyer Blueprint. You complete a buy-in, then score max reps of a final movement in the time you have left. A Physical Friday workout.

Dad Bod Destroyer: How to Do Chipper Workouts

The fourth and final workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down the chipper — chip away at a long list of exercises, completing all reps of one before the next. Includes the iconic Filthy 50 and how to build shorter versions.

Dad Bod Destroyer: How to Do EMOM Workouts

The third workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down EMOM — Every Minute On the Minute. Do a set amount of work at the top of each minute, rest the remainder, and repeat. Built-in rest, easy scaling, and great for partners of different levels.

Dad Bod Destroyer: How to Do AMRAP Workouts

The second workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down AMRAP — As Many Rounds As Possible. Pick two to four exercises, set a clock, and complete as many rounds as you can, tracking every round for your score. Includes the classic Cindy workout.

Dad Bod Destroyer: How to Do Rounds for Time Workouts

The first workout in my Dad Bod Destroyer Blueprint on Physical Friday breaks down Rounds for Time — choose any exercises and reps, complete a set number of rounds as fast as you can, and record your time so you can come back and beat it. Includes classics like Helen and Fran.

Mindset of a Champion Part 7: Turning Fear Into a Performance Tool

In part seven of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb opens up about his fear of failure, how he channels it into motivation, and why he treats competition as life-or-death in the moment but just a sport afterward.

Mindset of a Champion Part 6: One Tiny Habit That Changes Everything

In part six of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb explains how he went from out of shape at 38 to a champion by building one tiny habit — getting out the door by 8:30 every morning — and letting it snowball into everything else.

Mindset of a Champion Part 5: How a CrossFit Champion Eats

In part five of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Jason Grubb walks through his full daily diet — roughly 3,400 calories a day — and explains why undereating can be as big a problem as overeating when your activity level is high.

Mindset of a Champion Part 4: I Will Not Be Beaten

In part four of Mindset of a Champion on Physical Friday, four-time CrossFit Games champion Kevin Koester explains the mental layer that separates winners from athletes content to qualify — a one hundred percent mindset decision that you will not be beaten, no matter how badly it hurts.

Mindset of a Champion Part 3: Train Like You Compete

In part three of Mindset of a Champion on Physical Friday, three-time CrossFit Games Masters champion Kevin Koester explains what it takes to reach the highest level — training like you are going to compete, even when it hurts worse than a class, and carrying the mindset of a winner into any endeavor.