Fitness Food Finances

Send us Fan MailFinally get your first pull-up!In this episode, I break down exactly how I help athletes earn their first strict pull-up. We cover the biggest mistakes people make, the best exercises to build strength, how body weight affects your progress, why grip strength matters, and a simple weekly plan you can start today.Whether you're just beginning your fitness journey or you've been trying for months, this episode gives you a practical roadmap to make your first pull-up happen.Topics covered: Why pull-ups are about relative strength  The best exercises for pull-up progress  Grip strength and shoulder stability  Ring rows, negatives, and band progressions  Common mistakes that slow progress  A simple weekly pull-up plan  How long it really takes to get your first pull-up If you're consistent, patient, and train the right way, your first pull-up is closer than you think.Pull Up Planhttps://docs.google.com/document/d/1ikFrozLIT_e7c7iuS23DTp__EskR0ghiTTMCg9yTfaQ/edit?usp=sharingCrossFit, Pull Up, First Pull Up, Strict Pull Up, Pull Up Progression, Ring Rows, Fitness Tips, Functional Fitness, Grip Strength, Bodyweight Training, Strength Training, Beginner CrossFit, Pull Up Tutorial, Gymnastics Strength, Andy McCann, CrossFit Garage, Harder to Kill, Look Good Naked, Relative Strength, Fitness Podcast

Send us Fan MailWhy CrossFit vs. Everything Else?Is CrossFit really the best workout? Or is it just another fitness trend?In this episode, Andy McCann breaks down one of the most common questions he gets as the owner of CrossFit Garage: Why should someone choose CrossFit instead of bodybuilding, running, OrangeTheory, boot camps, personal training, or a traditional gym?The answer might surprise you.Instead of asking, "What's the best workout?", Andy argues that the better question is:"What kind of life do I want my body to let me live?"You'll learn: Why most people compare workouts the wrong way  The strengths and weaknesses of CrossFit, bodybuilding, powerlifting, running, and more  The biggest myths about CrossFit (injuries, intensity, and getting "too bulky")  Why coaching and community matter more than fancy equipment  How CrossFit prepares you for real life—not just the gym  Who CrossFit is perfect for... and who should choose something else Whether you're new to fitness, considering joining a CrossFit gym, or just curious about what all the hype is about, this episode will help you make the right decision for your goals.Because in the end, fitness isn't about winning workouts—it's about living a better life.Become harder to kill... and look good naked.

Send us Fan Mailhttps://www.crossfitgarage.com/freeWhat happens after you quit the gym?In this episode, Andy McCann tackles a question every gym owner, coach, and athlete eventually faces:"I quit CrossFit Garage... now what?"Whether you're moving, changing priorities, looking to save money, burned out on classes, or simply ready for a different challenge, leaving a gym doesn't have to mean abandoning your health and fitness goals.Andy walks through every major option available after CrossFit, including:✅ Home gyms ✅ Commercial gyms like Planet Fitness and Anytime Fitness ✅ Online programming ✅ Personal training ✅ Nutrition coaching ✅ Open gym memberships ✅ Functional fitness gyms ✅ Hyrox, DEKA, adventure racing, running, cycling, hiking, and moreMost importantly, he discusses what people often lose when they leave a gym: coaching, accountability, structure, and community.If you're considering canceling your membership—or you've already left—this episode will help you build a plan that keeps you moving toward becoming harder to kill and looking good naked.Learn More About CrossFit GarageCrossFit GarageConnect with Andy CrossFit Garage – Woodstock, GA  Podcast, coaching, nutrition, and community resources available online. #CrossFitGarage #HarderToKill #FunctionalFitness #FitnessAfter50 #HealthAndLongevity

Send us Fan MailEveryone wants financial freedom, but many people unknowingly spend money on things that keep them broke. In this episode, Andy breaks down the common purchases that quietly destroy wealth—from new cars and storage units to subscription creep and retail therapy. More importantly, he shares what is actually worth spending money on: health, experiences, skills, relationships, and assets. If you want more freedom, less stress, and a better future, this episode will help you think differently about every dollar you spend.#HardToKill #LookGoodNaked #FinancialFreedom #CrossFitGarage #WealthBuilding #PersonalFinance #HealthAndLongevity #Mindset #InvestInYourself #AndyMcCann

Send us Fan Mailhttps://tru-challenge.com/host/202610/2010/https://brag.org/brag/chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.kennesawmountaintrailclub.org/documents/maps/KEMO%20Brochure%20Map.pdfchrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.awesomealpharetta.com/wp-content/uploads/2017/10/Greenway_Map_2022.pdfhttps://www.mulberrygap.com/tnga-infoMost people wait until they're "ready" before signing up for a challenge. I believe the opposite is often true: the challenge is what gets you ready.In this episode, Andy McCann discusses why events like CrossFit competitions, 5Ks, adventure races, HYROX-style events, TRU Challenge competitions, hikes, and other physical challenges can become powerful tools for self-discovery and personal growth.You'll learn how challenges reveal strengths and weaknesses across the Five Pillars of Health: Eat, Sleep, Move, Think, and Connect. Andy also shares why it's important to push your limits intelligently, embrace discomfort, and use events as opportunities to gather data about yourself—not just your fitness.Topics Covered: Why events accelerate progress  Training vs. testing  Learning through competition  The Five Pillars of Health  Building resilience and confidence  Avoiding reckless challenges  Finding the "slightly scared" growth zone  Becoming harder to kill and better prepared for life Whether you're considering your first 5K, a CrossFit competition, a HYROX event, or simply looking for a new challenge, this episode will help you approach it with the right mindset.#CrossFitGarage #HealthAndFitness #Longevity #AdventureRace #HYROX #CrossFit #TRUChallenge #FunctionalFitness #PersonalGrowth #HardToKill #FitnessOver50 #HealthyAging #Mindset #Resilience #WoodstockGA #AndyMcCann

Send us Fan MailIf You Had to Start Your Health & Fitness Journey Over Again, What Would You Do?In this episode, I answer a question I've been asked many times: "Andy, if you knew what you know now, how would you start your health and fitness journey?"The answer isn't a complicated workout plan, an expensive supplement stack, or the latest health trend.Instead, I break down the Five Pillars of Health and Longevity that have guided my own journey and helped countless others improve their health:✅ Eat ✅ Sleep ✅ Move ✅ Think ✅ ConnectWe'll discuss practical steps anyone can take starting today, regardless of age, fitness level, or current health challenges.If you're feeling overwhelmed by conflicting advice or wondering where to begin, this episode will help you focus on the fundamentals that actually matter.My guiding motto: "Be harder to kill and look good naked."In This Episode: Why most people focus on the wrong things first  The simplest nutrition advice that works  How sleep impacts every aspect of health  Why walking is one of the most underrated exercises  The importance of strength for long-term independence  How your thoughts affect your health  Why connection and community matter more than most people realize  Actionable steps you can start today Whether you're 25, 45, or 65, the best time to start was years ago. The second-best time is today.

Send us Fan MailOn this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/YouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/YouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailMost people think they’re healthy because they’re “not sick.”But there’s a huge difference between: surviving  functioning  thriving In this episode, Andy McCann from CrossFit Garage explores the classic CrossFit “Sickness → Wellness → Fitness” continuum and explains how biomarkers, strength, conditioning, mobility, and body composition all work together to determine your long-term health and resilience.Topics include: fasting glucose and A1C  cholesterol and triglycerides  resting heart rate and blood pressure  muscle mass and body fat  functional fitness  aging and longevity  resilience and preparedness  the danger of “normal”  why functional lifespan matters This is a practical conversation for anyone who wants to stay active, capable, independent, and strong into their 50s, 60s, 70s, and beyond.Because the goal isn’t just to live longer.The goal is to stay useful, capable, dangerous, and hard to kill for as long as possible.

Send us Fan MailDescription:Everyone thinks life will slow down in the next phase.👉 “When I graduate…” 👉 “When work settles down…” 👉 “When the kids are older…” 👉 “When I have more time…”But here’s the truth: Life doesn’t get easier—it just gets different.In this episode, I break down the major phases of life—from school to college, career, marriage, parenting, and empty nest—and show you exactly why your schedule is always maxed out… just in different ways.More importantly, we talk about how to stop waiting for “later” and start building the life you actually want right now.Because if you don’t prioritize your health, family, and experiences today… 👉 They don’t magically show up tomorrow.In this episode, we cover: Why every phase of life feels like “the busiest one”  The biggest time traps in each stage (school → career → kids → beyond)  Why “I’ll start later” is one of the most dangerous lies we tell ourselves  How your priorities—not your schedule—determine your life  The concept of building your “functional lifespan”  Why small actions now beat perfect plans later  How to stay fit, connected, and intentional even during chaotic seasons Key Takeaway:👉 There is no future version of your life where everything slows down and gets easy. 👉 The life you want is built in the middle of the chaos—not after it.Simple Rules to Live By: Show up  Don’t do anything stupid today that prevents you from showing up tomorrow If this hit home, share it with someone who keeps saying “I’ll start later.”Keywords / SEO Tags: time management for busy people  why life never slows down  balancing work family and fitness  CrossFit lifestyle and time management  health and fitness for busy parents  functional lifespan vs life expectancy  how to stay fit with kids  stop procrastinating your life  discipline and habits for men over 40  dad life balance fitness and work  building habits in busy life  why you don’t have time (and what to do about it) 

Send us Fan MailWhat happens when you feel great… but your blood work says something else?In this episode, I break down my own labs after 2 years on a carnivore diet — the good, the bad, and the uncomfortable truth. My triglycerides are low, HDL is high, glucose is solid… but my LDL and ApoB are through the roof.This is the exact situation a lot of men in their 40s and 50s are facing right now.You feel strong. You train hard. You think, “I’m good.”But heart disease doesn’t care how you feel.We’re going to unpack: What LDL, HDL, and ApoB actually do in your body  Why you can feel amazing and still carry risk  The difference between metabolic health and cardiovascular risk  What carnivore and low-carb diets really do to your numbers  Whether high LDL actually matters (and when it might not)  Non-medical options to think through before jumping to conclusions  The real pros and cons of statins and cholesterol medications This isn’t fear-based. It’s not anti-carnivore. It’s not pro-medication.It’s about understanding the game you’re playing — so you can make a smart decision for your life.Because the goal isn’t to win a diet argument… it’s to be around for your family.🔥 Bullet Points (Show Notes / SEO) Carnivore diet blood work after 2 years (real results)  High LDL and ApoB explained in simple terms  What ApoB means and why it matters  LDL vs HDL vs triglycerides breakdown  Lean Mass Hyper Responder (LMHR) explained  Why low triglycerides and high HDL can be misleading  Can you be healthy with high cholesterol?  The difference between feeling good and being healthy  Cardiovascular disease risk in men over 50  Why the first sign of heart disease is often a heart attack  CAC scan, Lp(a), and advanced testing explained  Should you worry about cholesterol on carnivore?  Pros and cons of statins and cholesterol medications  Lifestyle strategies to improve long-term health  How to interpret your blood work without panic

Send us Fan MailShould You Compete in CrossFit? The Truth About Fitness, Injury, and LongevityDescription: Should you sign up for your first CrossFit competition—or is it a fast track to injury?In this episode, we break down the real pros and cons of competing in CrossFit events like the TRU Challenge. From pushing your limits and building community to the risks of ego, injury, and burnout, this conversation will help you decide if competition is right for YOU.We also dive into the darker side of the sport of CrossFit and why elite-level competition—like the CrossFit Games—can leave athletes broken if they’re not careful.If your goal is long-term health, strength, and being “harder to kill,” this episode will give you a framework to train smart and compete wisely.Key Topics: Why competing can unlock your true potential  The hidden risks of CrossFit competitions  How ego leads to injury  TRU Challenge review and insights  Why elite CrossFit athletes break down  The difference between training and competing  Andy’s 2 rules for longevity in fitness

Send us Fan Mailhttps://www.crossfitgarage.com/freecoach Josiahhttps://www.josiahigidi.com/https://www.powersportfitness.com/coach Jenniferhttps://inkedbarbell.fitness/inked-barbell-spotlight/coach Matthttps://www.instagram.com/musclefied/coach Jamiehttps://foxoakcounseling.com/Hume scalehttps://www.amazon.com/Hume-Health-Bluetooth-Personalized-Composition/dp/B0DSY137KK/ref=sr_1_1?sr=8-1Surefire Ways to Lose Fat (Without Guessing Anymore)📄 Description:Everyone wants to lose fat… but most people are guessing.In this episode, I break down the simple, proven ways to actually lose fat—without starving yourself, doing endless cardio, or jumping from one diet to the next.We talk about what really matters:Why muscle is your fat-loss engineHow tracking your food removes the guessworkWhy hiring a coach or mentor can shortcut years of frustrationAnd the truth about weight vs fat vs muscle (this is where most people get it wrong)I also dig into something that doesn’t get talked about enough—the mental side of fat loss, especially for high school and college-aged women who are trying to build better habits but feel stuck, overwhelmed, or discouraged.This isn’t about being smaller.It’s about becoming stronger, more capable, and harder to kill.If you’re tired of spinning your wheels and want a real plan that works, this episode is for you.🔥 What You’ll Learn:The difference between losing weight vs losing fatWhy strength training beats cardio aloneHow muscle increases your metabolismThe power of logging your food (and what to use)Why protein is non-negotiableHow to fix your environment so success is easierThe biggest fat loss mistakes people keep makingA simple step-by-step plan you can start todayHow to shift your mindset from “skinny” to strong💬 Favorite Line from This Episode:“You don’t want to be lighter… you want to be leaner, stronger, and more capable.”🧭 Take Action:If you got value from this, do one thing today:Track your foodGo for a walkOr lift something heavyJust start.🔗 Connect / Train With Me:🌐 CrossFit Garage: www.crossfitgarage.com🏋️‍♂️ Workouts: www.crossfitgarage.com/wod🎯 Free Resources: www.crossfitgarage.com/free

Send us Fan MailIs AI going to take your job?Short answer: maybe… but probably not the way you think.In this episode, I break down what’s really happening with AI, why this isn’t the first time we’ve seen massive disruption, and—most importantly—what YOU can do about it.We’ve been here before. From horses to cars… from factory lines to robots… from paper to email. Every time, jobs disappeared—but new ones showed up.The difference now? AI isn’t just replacing physical labor… it’s coming after thinking work.So where does that leave you?Whether you’re: A 50-year-old wondering if it’s too late to adapt  A parent thinking about your kid’s future  Or a college student trying to figure out what actually matters This episode will help you cut through the noise and focus on what works.I also share real-life examples—including what I’m seeing with my own kids stepping into the workforce—and how you can position yourself to not just survive, but win.Bottom line: 👉 AI isn’t the enemy. 👉 Staying the same is.🔥 Key Takeaways Why AI disruption is similar to past shifts (horse → car, paper → email)  Jobs that disappeared… and the better ones that replaced them  The types of jobs most at risk right now  New opportunities being created because of AI  College degrees that still make sense (and ones to think twice about)  Why skill stacking is the ultimate advantage  How to actually start using AI in your daily life (no tech background required)  Advice for:  People in their 40s–60s worried about staying relevant  Young adults entering the workforce today  The ONE mindset shift that determines who wins and who gets left behind

Send us Fan MailOrangeTheory vs CrossFit.Two packed classes. Two sweaty workouts. Two totally different outcomes.If your goal is to burn calories, both can work. If your goal is to look good naked, both can help. But if your goal is to be strong, capable, and harder to kill as you age… now we need to talk.In this episode, I break down the real differences between Orangetheory Fitness and CrossFit—what they promise, what they actually deliver, and who each is best for.I also share a powerful real-world example from one of our athletes, Brittany Locker—an adventure racer who transitioned from OrangeTheory to CrossFit and completely transformed her body composition:➡️ Up 5 pounds on the scale ➡️ Down 15 pounds of fat ➡️ That’s a 20-pound swing toward muscleSame effort. Different adaptation. Different human.If you’ve ever wondered which path is right for you—or if what you’re doing is actually building the body and life you want—this episode will help you think about fitness in a whole new way.

Send us Fan MailRandy's apphttps://cfg-outdoor-events.vercel.app/Nutrition +https://www.powersportfitness.com/choose-your-programhttps://www.crossfitgarage.com/https://www.crossfitgarage.com/freehttps://www.warriorraces.com/https://mountaingoatadventures.com/https://www.dirtyspokes.com/https://www.mulberrygap.com/tnga-infohttps://www.facebook.com/TransNGA

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Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailTRU Challengehttps://tru-challenge.com/host/202604/2010/On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailCF OPENhttps://games.crossfit.com/TRU Challengehttps://tru-challenge.com/host/202604/2010/

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailThe Critical Importance of Connection in Fitness: The primary thesis centers on how 50-year-old men often work hard but fail to build genuine friendships, relying on superficial connections through their kids' activities. Building an intentional community of people you know, like, and trust is essential for longevity and quality of life - functional fitness without meaningful relationships is ultimately pointless.CrossFit as the Ultimate Fitness Hack: At 52 years old, the host credits CrossFit as the biggest hack to health and fitness he's found, estimating he could beat 95% of 52-year-old men in Georgia at 90% of physical tasks simply by showing up and following the programming. The key is consistency and aiming for the intended stimulus rather than perfecting every workout.Extensive Community Events and Activities: CrossFit Garage is launching numerous connection-building activities including line dancing at JD's (starting January 15th), the Heartbreak Regatta (February 14th), Fire Breather Endurance Class (January 31st), the Tartan Trot (February 7th), and the CrossFit Open starting February 26th with an intramural team format inspired by Hogwarts houses.Skill-Building Clinics and Specialized Training: The gym is offering focused clinics throughout January and February including a clean clinic (January 24th), snatch clinic (February 7th), and double unders clinic (February 21st), all designed to prepare members for the CrossFit Open while developing specific movement patterns.Diverse Interest Groups Beyond Fitness: The gym has created QR code-accessible groups for various interests including a men's Bible study group (meeting Tuesday mornings at 6am led by Denny), pickleball, board games and D&D, outdoor sports/adventure racing, homesteading, rock climbing, and a prayer group, all aimed at deepening member connections.Programming Strategy for CrossFit Open Preparation: The workout programming is intentionally focused on movements that frequently appear in the CrossFit Open: double unders, muscle ups (bar and ring), toes to bar, thrusters, and chest to bar pull ups. Programming includes post-workout skill work and strategically Exceptional Member Retention Statistics: CrossFit Garage's average member engagement far exceeds industry standards - women stay an average of 880 days (2.5 years) and men 1,046 days (3 years), compared to the typical gym average of just 90 days. The gym serves primarily 41-year-old males, though the current split is 62% male and 38% female.The Bell Curve of Ideal Members: The gym openly acknowledges it serves the middle 50% of potential clients best - the "David desk jockeys and Holly house moms" - average people seeking functional fitness. They're less equipped to handle extreme cases like wheelchair users or elite athletes requiring specialized programming, though they're willing to try.Coach Development and Enhanced Feedback: The host spent an entire week observing every coach's class and implementing a key change - asking coaches to "give their eyeballs a voice" by verbalizing positive feedback instead of just nodding silently when they see good movement, creating more explicit coaching cues.Coaching Staff Expertise and Availability: Multiple coaches offer specialized services beyond group classes - Josiah, Matt, and Jennifer provide personal training and nutrition coaching as their primary profession. The host humorously charges $1,000/hour for personal coaching to ensure commitment, but offers free The Five Pillars of Health Framework: Health and fitness rest on five fundamental pillars: how you eat, sleep, move, think, and connect. Connection is emphasized as the critical factor for longevity, suggesting that authentic relationships with like-minded people are what ultimately sustain long-term health practices.

Send us Fan MailCrossFit as the Ultimate Health and Fitness Hack: CrossFit is presented as the most efficient approach to health and fitness for people short on time who want to become "harder to kill and look good naked." The methodology works across all five pillars of health: eat, sleep, move, think, and connect, delivering multiple benefits simultaneously without requiring perfection or excessive time commitment.Functional Movements for Real-World Application: CrossFit emphasizes functional movements that mirror everyday activities—squatting, hinging, pushing, pulling, and carrying. After nearly 20 years of practice, at age 52, the host demonstrates how this approach maintains exceptional fitness levels compared to peers, especially important as men enter the "drop dead years" after 50.Intensity as the Secret Sauce: The independent variable that drives results isn't weight, volume, or duration—it's intensity. Workouts typically aim for 10-13 minutes at high intensity rather than longer, moderate efforts. The key is hitting the intended stimulus for each workout, whether doing the RX version or scaling appropriately.Constantly Varied Programming Prevents Boredom: Unlike bodybuilding's repetitive split routines (back/biceps, chest/triceps, legs), CrossFit's variety keeps training engaging across nearly 20 years. The programming includes short (2-minute), medium, and long workouts that train different energy systems and prevent mental stagnation while building broad fitness capacity.Building Strength Without Sacrificing Cardio: CrossFit uniquely develops both strength and cardiovascular capacity simultaneously, unlike traditional approaches that force choosing one or the other. Muscle is described as "the organ of longevity," making strength training an anti-aging drug that builds muscle density and recruitment without necessarily increasing size.Measurable Progress Through Tracking: The program uses Wodify to track workouts, making fitness observable, measurable, and repeatable, which creates accountability. A member's story illustrates this: even when feeling sick and intentionally going at 70% with heavier weight, they still PR'd a workout because their "half-ass" effort had improved over the previous year.Skill Acquisition Builds Brain Health: Learning complex movements like Olympic lifts and gymnastics skills increases gray matter in the brain and strengthens neural pathways, providing cognitive benefits as people age. January through March programming will include intentional skill practice, including bar muscle-ups appearing in workouts.Community as a Multiplier Effect: Joining a CrossFit gym creates a filtered community of like-minded individuals who share similar values and goals. The gym attracts "happy, humble, helpful people" who lead with "how can I help?" rather than competitive athletes, creating meaningful connections beyond just working out.Time Efficiency Removes Excuses: Most workouts complete in under an hour, including travel time to the gym (10 minutes each way), making "I don't have time" an invalid excuse. Four days per week is recommended for change, five days is ideal, six gets challenging without proper recovery, and seven days isn't advised.CrossFit Exposes Individual Weaknesses: The program naturally reveals each person's weakest areas—whether strength, cardio, or specific movements—and addresses them through varied programming. This exposure varies by individual; the same workout might challenge one person's strength while testing another's gymnastics skills.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueCampaign Setup and Character Progression: The party returns to the wizard's castle after their previous adventure, delivering artifacts including Thor's hammer and various trinkets. The wizard explains these pieces increase their chances of successfully smashing an evil seed, with each component adding 5% to their success rate. Characters are leveled up to 3rd/4th level to experience their full potential more quickly.Teleportation to Shadowfell Region: The wizard uses a magical ring found by the party to teleport them to Shadowfell Forest near Shadowfell Keep. They arrive on a stone platform surrounded by swampy water, with mountains visible to the east. A new character, Sesh (played by Justin), joins the party after helping them defeat their first enemy.Combat with a Spectator Guardian: The party encounters a floating creature with tentacles and multiple eyes (a spectator) that challenges their presence. After failed deception attempts, combat ensues. Sesh drops from a tree with a surprise attack dealing 26 damage, and the party works together to eliminate the creature, with White Fang delivering the killing blow through its eye.Discovery of Displaced Populations: Upon reaching the first village, the party fights amphibious fish-like creatures (bullywugs) led by a boss with spellcasting abilities. The combat showcases various character abilities including Kieran's sacred flame, Taberlin's shocking grasp, and Sesh's ranger skills with colossus slayer ability.Village Investigation and Revelations: After defeating the fish creatures, the party discovers the village inhabited by displaced halflings and gnomes—populations that have mysteriously disappeared from their home region of Condor. The captives reveal they've been forced into farming and herding, with the elderly and men being taken away in carts heading east.Loot and Strategic Planning: Searching the defeated boss yields an instrument of the bards (a flute). The party learns that cart convoys have been transporting prisoners toward Shadowfell Keep, and they find evidence of a disturbing worship practice involving humans with squid-like creatures for heads.Party Dynamics and Character Moments: The session highlights role-playing elements including Kieran's impulsive fireball threats, Taberlin's shocking grasp combat style, Sigri's critical failures with thrown weapons, and White Fang's tactical healing potion use. The intergenerational nature of the gaming group adds humor and teaching moments.Journey Continuation and Night Camp: The party debates their next move—whether to head directly to the keep or investigate other villages. They ultimately decide to check another village but choose to camp overnight, recognizing that the amphibious creatures have disadvantage in sunlight, making daytime encounters more favorable.Game Mechanics and House Rules: The DM explains various custom rules including rewarding creative role-playing with advantage, fast leveling to explore character capabilities, careful spell metamagic allowing sorcerers to protect allies from area effects, and tracking initiative and damage throughout complex combat encounters.Mystery and World-Building: The session establishes a larger conspiracy involving the displacement of specific races, the transformation or disappearance of humans, and an organized effort to transport prisoners eastward. The abandoned nature of villages and overgrown roads suggests this has been occurring for an extended period.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueSummary:Based on the transcript, this appears to be a Dungeons & Dragons live play session, not content related to fitness, food, or finances. Here's a summary of the D&D gameplay:Party Reunites in the Dungeon: Taberlin and Kieran descend into the cellar to rejoin Siguri and White Fang, who have been resting after a previous encounter. The group reconnects and prepares to continue exploring the dungeon beneath Lord Taliesin's estate.Discovering the Drow Quarters: The party navigates through the well-crafted dwarven tunnels, encountering a spectator guard that they successfully surprise and eliminate. They discover a mess hall full of mercenaries and locate what appears to be quarters for drow mages and warriors.Mysterious Ring Recognition: The party realizes that NPCs keep saluting them and looking at their hands. They discover they're wearing silver rings with a circle and three squiggly lines—some sort of identification marker that grants them access and respect from the dungeon's inhabitants.Combat with Drow Leaders: The group engages two drow—a mage named Simon and an elite warrior—in their quarters. Using deception and Kieran's illusion magic to appear more drow-like, they gain temporary advantage before combat breaks out. The party defeats both enemies relatively quickly.Valuable Loot Discovery: After the battle, each party member rolls for treasure and receives magical items including a Robe of the Archmage, universal solvent, potion of flying, and armor of invulnerability. They also find artwork in a tube and collect gold pieces.The Imprisoned Minotaur: Behind a magical barrier in an unfinished cavern section, the party discovers a weeping minotaur wearing a silver collar similar to their rings. The creature charges them but is quickly defeated after a brief combat encounter.Hammer Piece Retrieved: Inside a trapped chest that Siguri carefully disarms, they find another piece of the legendary hammer they're seeking to rebuild—a twisted S-shaped component. The minotaur's collar proves unable to pass through the magical barrier.Water Slide Exit: Following a water-filled passage, the party slides down a natural drain system that eventually ejects them back out into the Suwannee River, providing an escape route from the dungeon complex.Session Planning and Podcast Discussion: The group ends with meta-game discussion about looking up their magical items, planning future sessions around school schedules, and brainstorming podcast names and format (considering "Roll with It" and discussing intro/outro music).Three Generations Playing Together: The session features grandfather Mac as DM, father Andy, aunt Justine, and sons/grandsons Evan, Levi, and Joseph, plus family friend Justin, creating a multi-generational tabletop gaming experience.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueThe Cellar Entry and Initial Encounter: The party finds themselves at the top of stairs in Lord Taliesin's cellar after closing a door to escape zombified townspeople. A character named Kaladin is teleported in to join the group (White Fang, Sigri, and Kaladin), replacing other party members who were sent back to safety.The Spectator Guardian Battle: The party descends into a well-crafted dwarven cellar and immediately encounters a spectator (floating eyeball creature with tentacles). After rolling initiative, they engage in combat where Kaladin critically hits with a crossbow but breaks his bowstring, and White Fang's poison spray ultimately defeats the creature.Discovery of Wooden Planks and Traps: The party finds two 15-foot wooden planks that appear frequently used. They discover pressure plates and grooves in the floor designed for the planks, using them to safely cross a pit trap while one triggers a poison gas trap that partially injures Kaladin.Splitting Up to Scout: The party splits to investigate different areas. Sigri discovers a portal where drow elves are herding gnome and halfling children through, along with various creatures. White Fang and Kaladin find a drow wizard attempting to teach children while a drow warrior stands guard, and they notice the wizard wears a ring similar to their teleportation rings.The Web Trap Battle: The party initiates combat against the drow forces. White Fang casts entangle, trapping two of the three enemies. The elite drow warrior and regular drow become stuck while the mage remains free and begins casting spells including magic missile and web, which traps most of the party in sticky webbing.Combat Complications and Strategy: The battle becomes challenging as the mage uses illusion magic to make the party think reinforcements are coming. White Fang shapeshifts into a dire wolf to fight, dealing significant damage to the elite warrior. The party struggles with the web spell's restraining effects while trying to damage their enemies.Turning the Tide with the Children: As Kaladin successfully kills the elite warrior with a decapitating blow, approximately 40 gnome and halfling children in the room spontaneously jump on the mage when he tries to escape, restraining him with natural 20 rolls. The regular drow attempts to flee and call for help but is killed by opportunity attacks.Interrogation and Dark Revelations: The party captures the drow mage, with White Fang taking his ring to prevent escape. They interrogate him and learn he was teaching the children math and science to make them "better" before sending them through the portal. The children reveal his teaching was ineffective (claiming "one plus one is four").The Master's Purpose: Through interrogation, the party discovers the children are being taken through the portal as slaves to "keep the master alive," strongly implying they're being used as food. The mage shows disturbing satisfaction at this fate, revealing the dark nature of the operation.Session Conclusion and Loot: White Fang loots a wizardly spell-casting device intended for the absent party member Kieran. The session ends with the party having secured the area, captured the mage, and freed the children, though they failed to save those already taken through the portal. The DM indicates they can take a rest to recover.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueCampaign Setup and Recapping Previous Events: The party reviews what happened in their last session, including their investigation of towns where halflings and gnomes (mostly women and children) have been mysteriously taken to a keep. They have three magic rings distributed among party members and previously encountered suspicious activity with missing residents.Ambushing the Drow Caravan: The party spots a caravan in the dark consisting of drow (dark elves) and spider-like creatures called driders transporting children in carts. Despite some hesitation about engaging, they decide to attack to rescue the children, demonstrating role-playing over tactical safety—earning them inspiration from the DM for this choice.Combat with the Driders and Drow: A challenging battle ensues where the party faces two drider (spider-centaur creatures) and several drow escorts. Taberlin takes significant damage multiple times, going down to zero hit points twice during the fight. The party uses various spells including witch bolt, magic missile, and scorching ray, eventually defeating the enemies despite their high armor class and difficulty to hit.Rescuing the Children and Looting: After victory, Sigri successfully convinces the terrified children to flee into the woods. The party finds 10 gold pieces each and two healing potions, plus a vicious weapon that Sesh claims. They also encounter pregnant halfling women who explain that creatures regularly come to take children every few months, with none ever returning.Approaching Shadowfell Keep: The party travels to the keep using a borrowed horse and carriage, encountering a cyclops guard at the gate who they must fight. After defeating the cyclops, they notice something is very wrong—all the humans in the keep are moving in a zombie-like, entranced state, performing repetitive, meaningless tasks with rotting food and supplies.The Enchanted Population: Inside the keep, they discover all residents are under some kind of spell or mind control, moving in predetermined paths and unable to respond normally to stimuli. They're slow, awkward, and their tasks are pointless (like carrying rotted food). Even when physically confronted, they simply repeat phrases like "Welcome to Shadowfell Keep."Confronting the Possessed Lord and Hero: In the throne room, they find Lord Taliesin sitting rigidly on his throne while a kneeling knight (later identified as Sir Thomas, one of the missing heroes) appears to be controlled by an external force. Sir Thomas's body moves fluidly in combat while his voice pitifully begs to be killed, showing the disconnect between his actions and his will.The Battle with Sir Thomas: The party attempts to subdue rather than kill Sir Thomas, using entangle spells, grappling attempts, and non-lethal damage. They recognize him as one of the heroes they were sent to find. Despite their efforts to restrain and knock him unconscious, he eventually breaks free and takes his own life, but not before pointing them toward a secret entrance behind a statue.Escaping to the Cellar: As Sir Thomas dies, all the entranced people—including Lord Taliesin—turn toward the party in unison with Lord Taliesin saying "I'll get you yet" in a voice that doesn't match his rigid body movements. The party rushes through the secret door to a cellar and locks it behind them, ending the session on this cliffhanger.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueSummary:This is a live-play Dungeons & Dragons session featuring multiple generations of the McCann family, recorded in 2018. The episode follows their adventuring party through the catacombs beneath the city of Condor as they search for a magical hammer.Combat with Bandits and Thugs: The party encounters a group of human bandits in an underground chamber who are drinking and celebrating. After one bandit named Kevin throws beer at them and flees, combat ensues. The party defeats the humans, including characters named Anthony, Elijah, Charlie, and Marty, using a combination of sacred flame spells, arrows, and melee weapons.Discovery of Teleportation Rings: After the battle, the party finds mysterious silver rings with a "T" stamp on the defeated enemies. When the party observes the remaining bandits activating these rings to teleport away, three party members (Kieran, Taberlin, and Kaladin) decide to put on the rings despite not knowing their full function, though they wisely choose not to activate them immediately.Introduction of New Character: The party rescues Kaladin Stormbreaker, a human ranger who was strapped upside-down to a throwing target board. After freeing him, he joins the party in their quest. There's significant banter about getting him properly equipped with weapons and armor from the fallen enemies.Secret Door Discovery: Kieran discovers and opens a secret passage in the eastern wall that leads to additional catacombs. The passage connects different areas of the dungeon system and provides an alternate route through the underground complex.Encounter with 18 Enemies: The party discovers a large room where 18 figures are arguing about moving items to different locations. Kieran opens combat by casting a sacred flame area-of-effect spell that damages most enemies. However, 15 of the enemies immediately use their teleportation rings to escape, leaving only three to fight.Goblin Skirmish: After the teleporting enemies escape, the party follows a corridor and encounters goblins complaining about poor working conditions and their "tall and furry" masters. Kaladin charges ahead and his sword flies into the goblin room after rolling a natural 1, but he still manages to kill one goblin. The party quickly dispatches the remaining goblins.Exit to the Surface: Following the water flow westward, the party finds a grated exit leading to the outside world. After Kaladin and Kieran kick open the grate, they emerge near the River Swanning outside the city of Condor. They can see the castle and mage tower in the distance.Family Dynamic and Learning Curve: Throughout the session, there's clear mentoring happening as the dungeon master (likely the grandfather) helps newer players understand game mechanics, character abilities, and strategic thinking. The group discusses leveling up quickly to make characters more fun to play and help players learn their abilities.Quest Uncertainty: Despite finding a small silver hammer with the correct marking, the party remains uncertain whether they've found the legendary hammer they seek, as it doesn't match the description of being large and gaudy. The presence of teleporting enemies with rings and mysterious items suggests a larger conspiracy at work.

Send us Fan Mailseveral generations of McCann's playing DnD back in 2018We fight the evil and attempt to build the hammer to crush the seed.Grandfather - Mac McCannDad / Son - Andy McCannSister - Justine McCannSon / grandson - Evan and Levi McCannNephew / Grandson - Joseph McCannFamily Friend - Justin LabrecqueSummary:This episode is a live Dungeons & Dragons gameplay session featuring multiple generations of the McCann family playing together in 2018.Character Introductions and Setup: The adventure begins with players introducing their characters - White Fang (a chaotic evil wood elf druid), Sigri Helmstottir (a neutral good dwarf rogue), Taverlin the Great (a half elf fighter), and Kieran (a neutral good half elf sorcerer). They are summoned by an old wizard in the city of Condor who reveals that the main heroes have failed and died, making these adventurers "Plan B."The Quest Begins: The wizard explains their mission - they must find a legendary hammer in the catacombs beneath the city to smash a magical seed that created a powerful evil entity. The theory is that destroying the seed might retroactively prevent the evil from ever existing, or potentially create an alternate dimension.Entering the Catacombs: The party descends through the Hall of Many Pillars into underground sewers/catacombs beneath Condor. They receive healing potions and basic supplies before heading down a ladder into the darkness. The catacombs are surprisingly clean-smelling despite being sewers, which the party finds unusual.The Gargoyle Encounter: While investigating statues in the first room, a stone gargoyle grabs Sigri's wrists. Combat begins, but White Fang creatively persuades the gargoyle to stand down by appealing to it as a fellow creature of magic and promising they're seeking the same goal. The gargoyle cooperates, points them toward hidden healing potions in a crate, and directs them south.The Imprisoned Man: The party discovers a prisoner chained in an alcove, emaciated and missing half his tongue. They free him with Sigri's expert lockpicking (rolling a natural 20) and provide him with a healing potion and food. Unable to speak, he gestures gratefully and escapes back the way the party came.Trapped Alcove Discovery: In another alcove with empty shackles, Kieran detects air coming from holes in the wall - a dart trap. He catches one dart with exceptional reflexes while warning the others, who mostly dodge the projectiles successfully.The Map Room Battle: The party discovers a room filled with maps and tapestries where two creatures (a duergar - dark dwarf - and a deep gnome) are arguing. Taverlin's plan to charge in gets complicated when Kieran tries to negotiate instead, alerting the enemies. Combat ensues with the party struggling initially with poor rolls.Victory Through Teamwork: White Fang lands a critical hit with an arrow through the duergar's ear, killing him instantly. Kieran intimidates the gnome into surrendering, but when the creature attempts to flee, Kieran fires a fireball at his legs, accidentally hits him in the back of the head due to a "sneeze," and kills him with the kill shot.Stealth Concerns: After the noisy battle, the DM has players roll to see if they attracted attention from deeper in the catacombs. Kieran celebrates loudly while Sigri attempts to shush him, creating a humorous ending as they prepare to continue their quest for the legendary hammer.

Send us Fan MailIntroducing our 2018 DnD podcast episodesand walking you through how to use Descript's AI tools for editing a podcast quick.

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailVerity McCannMy lifewave links                                                                                                                                      X39 + Subscription for ONE X39https://lifewave.com/verity/store/cart?prePopulatedCartID=187135X39 + X49 Performance Bundle & Preferred Customer savingshttps://lifewave.com/verity/store/cart?prePopulatedCartID=187134X39 + Aeonhttps://lifewave.com/verity/store/cart?prePopulatedCartID=200508BemerBEMER IS A PHYSICAL VASCULAR THERAPY DEVICE THAT INCREASES MICROCIRCULATIONYour heart pumping only handles about 26% of your circulation that's your big vessels your veins in your arteries you go from there to small veins and arteries call venues and arterials then you've got about 74,000 miles of tiny capillaries. those capillaries are where your body does all the work of delivering the oxygen and nutrientsTo one of your cells. The challenges that micro circulation is happening not because of the heart, but because right where the capillary starts that vessel wall contracts and let's go like siphoning and gas from your car into a lawnmower or milking a cow. The problem is when I was two years old that contracting and letting him go was happening about every 10 seconds today for me it's happening about every seven minutes. Beamer is the only thing proven to increase that micro circulation by about 30%.Beamer utilizes a patented signal that non-invasively triggers that contracting and letting go, which is called vasomotion.For more information, you can check out our website at Davidsage.bemergroup.comTell David that Verity and Andy sent you the intel ❤️********Earthing moviehttps://youtu.be/bSnFRjMx5ik*********Dr John’s Tesla device In a very concise nutshell: The science: the BioCharger uses 4 energy types - PEMF, voltage, light/photons, and frequencies to energize cells. Your body needs energy to function, and the BioCharger provides that at the cellular level.The LifeWave connection: Patches reflect your body’s energy back (phototherapy) and the BioCharger provides MORE energy for the patches to reflect and amplify.What I do: I optimize your nervous system so your body can better process stress (emotional, physical, and chemical stress) that everyone faces daily. When your nervous system is functioning optimally, your body heals itself and handles stress naturally as God intended.The complete system:• Nervous system optimization → better stress processing• BioCharger → cellular energy• Bonus for people who patch, LifeWave patches → amplify the energyTogether, you’re getting complete optimization for how your body handles life’s stresses and heals itself.Like I said, it was $24K for the BioCharger when all was said abs done, and I don’t know any other  chiropractors who have direct access to this technology. BioHackers like Tony Robbins and Dave Asprey have BioChargers as do some pro-athletes , but it isn’t in many chiropractic offices.If you have any questions, let me [email protected]*****Naturopath Dr Tiffany Flock and her husband Nate share about Pulse PEMFhttps://youtu.be/4r2yoQCdNqANate’s podcast with an expert from the UK about Pulse PEMFhttps://youtu.be/wEHAjmr5GMw?si=NMibJW0vzXCoEwK5Pulse PEMF - the world’s most powerful and advanced high-intensity PEMF technology.

Send us Fan MailSummary:Setting Realistic Goals for 2026: Most New Year's resolutions fail because people make audacious goals they can't maintain. Instead of setting impossible targets like "lose 50 pounds," break down your goals into smaller, achievable steps. For example, first track your food intake, then gradually make adjustments based on the data.Avoiding Burnout with Manageable Steps: The most effective approach isn't always the optimal one. Similar to Dave Ramsey's debt snowball method (which has an 80% success rate versus the mathematically superior debt avalanche at 20%), focus on creating small wins that build momentum rather than pursuing the perfect but unsustainable plan.The Value of Community for Accountability: Finding someone to join you in your health journey significantly increases your chances of success. CrossFit gyms and similar communities provide built-in accountability and expertise. Men particularly tend to communicate better when physically active, making workout partners valuable for both fitness and connection.Focus on Three Key Habits: For 2026, pick three habits in the areas of fitness, food, and finance that will improve your functional lifespan. These core areas (how you eat, sleep, move, think, and connect) form the foundation for long-term health and well-being.Nutrition Plans vs. Diets: Most diets fail because they're too restrictive or unsustainable. Instead of drastically cutting calories, focus on eating balanced macronutrients (approximately 40% fat, 30% protein, 30% carbohydrates) and making sustainable lifestyle changes like eating more protein, avoiding sugar, tracking food intake, and implementing simple habits like drinking water before meals.Tracking as a Foundation for Change: Whether for fitness, nutrition, or finances, tracking your current behaviors creates awareness and provides data for improvement. Use apps to track your food intake, expenses, or fitness activities before trying to make changes. This information allows you to make informed adjustments or work effectively with a coach.The Carnivore Approach: The host advocates for a carnivore diet based on personal success with it, noting improvements in both physical health and emotional capacity. While acknowledging it's not for everyone, he suggests incorporating at least some carnivore-friendly meals.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mailhttps://www.mountaingoatadventures.com/Lisa Randallhttps://www.sorbawoodstock.org/trailsSummary:- Mountain Goat Adventure Races Overview: Lisa Randall and her husband Chris organize mountain bike races at Blankets Creek in Georgia. The events include 3-hour and 6-hour races where participants complete as many laps as possible on single-track trails. The recent race had about 300 participants, with approximately 50 serious racers and the rest participating for fun.- Benefits of Training for Events: Having future events scheduled creates consistency in training and builds mental discipline. Rather than just exercising randomly, training for a specific event gives purpose to workouts and increases motivation to stay consistent with fitness routines.- Community Building Through Racing: Participating in events like Mountain Goat Adventures connects you with like-minded people and deepens relationships through shared adversity. Andy met new people and reconnected with gym members during the race, creating valuable social connections that contribute to overall wellbeing.- Self-Assessment Through Competition: Racing provides valuable feedback about physical capabilities and limitations. Andy discovered his shoulder needed more stability work and gained insight about his relative strengths (downhill riding) and weaknesses (uphill climbing) compared to other riders.- Supporting Local Events: The podcast emphasizes the importance of supporting local event organizers like Lisa Randall through participation and volunteering. Lisa has a strong background in adventure racing and creates well-organized events that benefit the community.- Healthy Aging Through Continued Challenges: Participating in events as you age helps combat the natural physical decline that often comes with getting older. At nearly 52, Andy attributes his health and fitness to consistent CrossFit training that enables him to participate in these demanding outdoor events.- Future Mountain Goat Adventure Events: Lisa Randall has multiple events planned for 2026, including races at Blankets Creek, Rope Mill, and other locations, offering opportunities for both mountain biking and trail running at various distances to accommodate different fitness levels.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail60 Easy herehttps://www.crossfitgarage.com/freeSummary:- Start with Simple Steps at a Local CrossFit Gym: Rather than trying to follow extreme programs like "75 Hard," find a local CrossFit gym where coaches can help you develop sustainable fitness habits. You can use CrossFit.com's gym finder to locate one near you. When starting out, focus on building small wins that will snowball into bigger accomplishments.- Focus on Food First: Food is the easiest lever to pull for health improvements since you're going to eat regardless. Start by removing sugar, seed oils, and processed snacks from your diet. Consider getting blood work done (including advanced lipid studies) to understand your metabolic health. Start your day with protein like eggs, prioritize red meat, and stay properly hydrated.- Understand Different Levels of Physical Activity: There's a progression from simple movement (like walking 10,000 steps) to exercise (scheduled activities like jogging) to training (skill development and progressive overload). Start where you are, but recognize that strength training provides the best measurement for longevity. Key exercises to include are deadlifts, squats, and thrusters.- Track Your Food for Accountability: Use an app like MyFitnessPal or MyNetDiary to track your food for at least two weeks to understand what you're actually consuming. This awareness alone can lead to better choices and help you see where adjustments are needed.- Create an Environment for Success: Design your environment to make healthy habits easier. For example, prepare workout clothes the night before for morning workouts, or keep them in your car for after-work gym sessions. Simplify food choices to make healthy eating more sustainable and automatic.- Build Community Connections: Join group fitness classes and engage with the community aspect of health. People don't care what you know until they know that you care - show up, be fully engaged, and connect with others who share your interests. You become like the five people you spend the most time with, so choose wisely.- Change Your Identity Statement: Instead of saying "I can't eat sugar" (restriction-based), say "I don't eat sugar" (choice-based), or better yet, "I'm a healthy person who makes healthy choices" (identity-based). People who frame goals as part of their identity are significantly more likely to achieve them, especially when they write them down and review them daily.- Prioritize Consistency Over Perfection: Consistency beats intensity and perfect planning every time. It's better to show up consistently and "half-ass" a workout than to push too hard occasionally and risk injury or burnout. Remember that consistency in health, like consistent investing in finances, compounds over time.- Address All Five Pillars of Health: Focus on how you eat (fuel, not entertainment), sleep (aim for around 8 hours), move (strength, conditioning, and skill training), think (manage stress and maintain a positive outlook), and connect (build meaningful relationships). When these pillars are strong, age becomes just a number.- Choose Progress Over Sabotage: Understand the difference between "cheating" (which implies advancement) and "sabotaging" (which sets you back). When you skip workouts or eat poorly, you're not cheating - you're sabotaging your progress. Approach your health journey with self-compassion but also honesty about your choices.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk

Send us Fan MailExtracorporeal Blood Oxygenation and Ozonation (EBOO) is a medical procedure that involves drawing blood from a patient's vein, processing it externally through a closed-loop system, and then returning it to the body.Can you do this as a person who eats carnivore and does CrossFit. - YESLifeWave patches for healinghttps://lifewave.com/verity/enrollment/enrollerselectionhttps://thisisitinfo.com/Mug of Nastyoregano, peppermint, tea tree in a steaming mugVerity McCannHere is my theory!Acetaminophen depletes glutathione.  Add on that a good percentage of the population have MTHFR and don’t detox as easily as those who don’t have this.  What happens when you dump a huge toxic load into a child and then decrease the child’s ability to detox at the same time? I knew this years and years ago so why did it take so long to be public info?What can you do?Why not use something that is better than a supplement to increase your glutathione levels and even can do it through phototherapy and not needing to go through the digestive track!  This is AMAZING at raising glutathione which helps our bodies detox.I’m not a doctor and not giving medical advice.  Go do your own research and see what conclusions you come to.Nutrition Kickoff 2026https://www.facebook.com/events/804110798987121/?acontext=%7B%22event_action_history%22%3A[%7B%22mechanism%22%3A%22attachment%22%2C%22surface%22%3A%22newsfeed%22%7D]%2C%22ref_notif_type%22%3Anull%7D- EBOO Treatment for Carnivores and CrossFitters: Andy underwent Extracorporeal Blood Oxygenation and Ozonation (EBOO), a procedure that removes blood, filters and oxygenates it, then returns it to the body. He found the procedure worthwhile, especially for those who may have inflammation issues. Notably, as a carnivore diet practitioner who does CrossFit, Andy didn't need the standard pre-procedure protocols that most patients follow, as his blood was already well-oxygenated with minimal inflammation compared to typical patients.- Procedure Experience and Insights: The EBOO process involves filtration, oxygenation, ozone treatment, and UV light exposure to mimic what lungs, liver, and kidneys naturally do. Andy used a larger needle (16-gauge instead of 18) and experienced a drop in blood pressure from the nitric oxide pill, but otherwise handled the procedure well. Unlike most patients, his blood sugar remained stable throughout the treatment.- Benefits for Different Groups: While Andy believes the procedure is beneficial for everyone, it may be particularly valuable for men over 50 (who face higher risks of clots and heart attacks), people with chronic inflammation, and those with specific health conditions. The procedure costs around $1,100, but Andy considers it worthwhile if it solves health problems.- LifeWave Patches for Recovery: Andy shares his experience with LifeWave patches, which use reflective technology with crystals to reflect back body heat wavelengths, creating a feedback loop that prompts the body to heal itself. He notes visible results, including black hair returning to his previously all-white hair. Though he can't fully explain the science, he's seen positive effects both personally and in others.- The Survival Podcast and Fall Workshop: Andy discusses his involvement with The Survival Podcast, which focuses on modern survivalism and lifestyle design for sustainable, resilient living. He attended their fall workshop and does regular segments on health and fitness for the podcast.

Send us Fan MailSummary:2026 CrossFit Garage Events Calendar: The podcast outlines upcoming gym events including a January nutrition kickoff, Gym Resolutions workouts, CrossFit Open starting February 26th, Oak Mountain Adventure Race (March 21st), Savage Race (March 28th), True Challenge competition (April 18th), and a gym get-together at Andy's house on June 12th.Community Beyond Workouts: The gym offers several community groups including men's group, outdoor group, climbing group, D&D/board games group, and prayer group. Members regularly meet for mountain biking, races, and other activities that foster connection beyond fitness.What to Expect in Your First Three Months: The first month is about adjusting to movements and building awareness, with minimal visible changes. In month two, strength gains become noticeable as body mechanics improve, and clothing fits differently. By month three, significant transformation occurs as weight loss becomes more apparent and others notice your progress.CrossFit Explained: CrossFit is defined as "constantly varied functional movements executed at high intensity" but Andy describes it more personally as "a place of community working out strategically and efficiently with a coach" to improve body, mind, and connections with others.Workout Structure and Scaling: Classes are one hour with workouts typically lasting 8-12 minutes. Every movement can be scaled or modified for any fitness level or injury. Scaling adjusts reps or weight, while modifying changes the actual movement to accommodate limitations.Common Beginner Concerns: You don't need to be in shape before starting, as CrossFit meets you where you are. Soreness is inevitable but manageable by starting slowly. The community is supportive, so there's no need to feel embarrassed or nervous. CrossFit is safe when done properly with coach guidance.Tracking Progress and Results: The gym uses Wodify to track workouts, helping members see improvement over time. Results vary by individual, but visible body composition changes typically begin around 3 months, though performance improvements happen sooner.Nutrition Guidance: Andy personally advocates a carnivore diet but generally recommends whole foods including meats, vegetables, fruits, nuts, and seeds while avoiding sugar and processed foods. He emphasizes that nutrition is crucial for optimal results.Community as Motivation: The shared experience of overcoming challenges builds strong bonds between members. This community aspect helps with motivation and consistency, which are key factors in achieving fitness goals.Consistency Over Intensity: The most important factors for success are showing up consistently (ideally 3-5 times per week) and not doing anything that would prevent you from returning the next day. Progress comes from consistency rather than going too hard too soon.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220f

Send us Fan MailSummary:- The Purpose of CrossFit Programming: CrossFit aims to help people "look good naked and become harder to kill" through constantly varied functional movements executed at high intensity. Unlike specialized training that focuses on one aspect of fitness, CrossFit develops all ten physical attributes including strength, endurance, coordination, balance, and more.- CrossFit Affiliate Programming Workflow: Andy explains how he takes the standardized CrossFit affiliate programming and adapts it for his gym. He removes clutter from the interface, adds intended stimulus descriptions, and creates tracking systems that allow members to compare their performance over time.- Tracking Progress in Wodify: Andy demonstrates how the gym uses the Wodify app to track workouts, allowing members to see their progress over time. Members can log their workout results as RX (as prescribed), scaled, or intermediate, providing data they can use to measure improvement in specific movements and overall fitness.- Understanding Workout Scaling: Scaling workouts is essential for hitting the intended stimulus rather than just doing the prescribed movements. Andy demonstrates how to make appropriate substitutions based on fitness level, physical limitations, or equipment availability while maintaining the workout's intended intensity and focus.- Rule #1: Show Up: The most important factor in fitness success is consistency. Andy emphasizes that simply showing up 4-5 days a week, even with moderate effort, will produce significant results, especially when combined with basic nutrition adjustments.- Rule #2: Don't Do Anything Stupid Today: Andy highlights the importance of avoiding movements that might cause injury and prevent you from working out the next day. He demonstrates how he personally modifies workouts to accommodate his limitations while still maintaining intensity.- The Value of Friendly Competition: The leaderboard and tracking system creates healthy competition among gym members, encouraging everyone to push a little harder. Knowing others' performance can provide benchmarks while still recognizing that "comparison is the thief of joy."- Consistent Scheduling for Success: Morning workouts are recommended to ensure consistency since they get completed before the day's distractions and obligations. Multiple class times are available to accommodate different schedules and preferences.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailOn this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan Mail1 show up2 stupid5 days a week do3 heavy3 breathy3 below paraeatstop consuming sugardrinkfoodslow removalyou are addictedSummary:- The Importance of Showing Up: The most fundamental rule for fitness success is simply showing up consistently. In the CrossFit gym environment, they follow two basic rules: show up, and don't do anything stupid today that prevents you from showing up tomorrow. A supportive community helps beginners who don't know the movements or terminology.- Movement vs. Exercise vs. Training: There's a hierarchy of physical activity. Basic movement (like walking) is the entry level, exercise (following a routine) is better, but training (with a clock, competition, and skill development) provides the best results. The ideal approach aims to build strength, endurance, balance, and coordination simultaneously.- Five-Day Weekly Fitness Framework: The optimal fitness routine includes moving five days per week. Within those five days, incorporate lifting something heavy three times weekly, get out of breath (breathy workouts) three times weekly, and perform movements that go below parallel (like squats) three times weekly. Thrusters are highlighted as an excellent compound movement that can accomplish multiple goals.- Find a Program You'll Follow: No perfect program works if you don't do it. Consistency with any reasonable plan is more valuable than an "optimal" program you won't stick with. Group fitness environments like CrossFit provide accountability, community, and programming variety that helps with adherence.- Eliminate Sugar Consumption: The single most impactful dietary change is eliminating sugar and all sweeteners from your diet. Sugar activates the same brain regions as cocaine and creates addiction. Start by reducing sugar in beverages first, then gradually reduce it in foods to help your taste buds adjust to natural flavors.- Avoid Highly Processed Foods: Foods with long shelf lives are typically highly processed and should be minimized. While some processing is acceptable (like ground beef), avoid products that bear little resemblance to their natural ingredients (like Nutri-Grain bars or commercial orange juice).- Implement Time-Restricted Eating: Start with a wide eating window that gradually narrows to approximately 8 hours of eating followed by 16 hours of fasting. Begin by eliminating late-night eating, then progressively move your eating window earlier until you achieve the desired schedule.- Rethink Medication Dependency: Look for lifestyle modifications that might help reduce reliance on medications. Many health conditions respond well to exercise, diet changes, and proper sleep, which may allow for reducing or eliminating certain prescriptions (always under medical supervision).On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/YouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42

Send us Fan MailThe Fundamentals of a Healthy Life: Andy focuses on the five pillars of health and fitness: how you eat, sleep, move, think, and connect, with wealth as a possible sixth pillar. He believes that once you get movement, nutrition, and wealth under control, increasing connection is what brings everything together.CrossFit Effectiveness Guarantee: Andy offers a bold guarantee: if someone attends his gym four days a week for a year and follows his nutrition guidance, and doesn't get fitter, he'll refund 10x their money. He's never had to pay this out because the program consistently works when people follow it.The Power of Showing Up: The gym operates on two primary rules: 1) Show up, and 2) Don't do anything stupid today that prevents you from showing up tomorrow. Andy emphasizes that consistency is the most critical factor for success in fitness.Carnivore Diet Success: Andy has been following a carnivore diet for 15 months, eating primarily animal products (eggs, meat, and some cheese) with virtually no plant foods. He explains how this diet has worked well for him, providing enough energy for endurance events despite containing almost no carbohydrates.Proven Performance Results: Despite not specifically training for endurance events, Andy recently completed a 15K trail run, placing 27th overall and 6th in his age group, demonstrating that CrossFit training provides excellent general physical preparedness for various activities.Family Health Transformation: Andy shares how his son Evan, who had Crohn's disease and dropped from 170 to 117 pounds, has improved significantly on the carnivore/lion diet approach, now weighing 160 pounds and working out again instead of taking medications.Community Building Through Fitness: The gym hosts various events like the True Challenge competition, adventure races, and climbing outings to foster community and provide opportunities to use fitness in fun ways. Andy emphasizes that joining the gym means buying into a lifestyle and community, not just a workout program.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailLifeWave (Verity's)https://lifewave.com/verity/enrollment/packsSummary:- Focus on Your Primary Income Stream First: The most important income stream is the one you already have. If you're a W2 employee, look for ways to add more value to your employer by asking questions like "How can I make you more money?" This approach can lead to increased earnings in your current role.- Understanding Income Statement Differences: The poor typically rely solely on salary income with expenses consuming everything, leaving no assets. The middle class often creates liabilities (mortgages, car loans, debt) that appear to be assets. The rich generate multiple income streams through rental income, dividends, royalties, and other sources beyond a salary.- Benefits of Starting an LLC: Creating a Limited Liability Company (LLC) allows you to expense many items that would otherwise be taxed as personal income. This includes business-related technology, travel, home office space, and other relevant expenses, potentially saving you 20% or more depending on your tax bracket.- Multi-Level Marketing as a Low-Cost Entry: MLM businesses like Mary Kay, Pampered Chef, Doterra, and LifeWave offer low-barrier entry points to entrepreneurship. The key is choosing products you already use and believe in, making them easier to represent authentically.- The "Expense Mindset" Strategy: Instead of asking "Can I expense this?" ask your CPA "How can I expense this?" This shift in thinking helps identify legitimate ways to categorize purchases as business expenses, reducing taxable income.- Creating a Proper Business Structure: To maintain a legitimate LLC, document quarterly meetings with minutes and notes. The business should show some revenue within five years, even if minimal, to establish legitimacy for tax purposes.- Focus on Expense Management vs. Salary Negotiation: While negotiating salary is important, managing your expenses often yields greater financial benefits. Consider which expenses truly add value (like fitness investments for health) versus those that can be eliminated or reduced.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailSummary:- The Sixth Pillar of Longevity - Money Management: While most discussions about longevity focus on how you eat, sleep, move, think, and connect, financial health is equally important. Without wealth, living a long time can make you a burden on others. The fundamentals of financial health aren't complicated but require defeating bad habits.- Core Financial Principles: Two biblical principles guide financial success: getting out of debt and buying assets. These concepts align with Robert Kiyosaki's "Rich Dad, Poor Dad" and Dave Ramsey's "Debt Snowball" approach. The key is generating income first, eliminating debt, and then acquiring assets that provide returns.- Habits of Financially Productive People: Several key habits lead to financial success, including removing unimportant activities to focus on important ones, applying the 80/20 rule to maximize effectiveness, taking strategic breaks to maintain productivity, removing distractions, setting realistic timelines, creating an optimal work environment, time blocking, and automating processes where possible.- Three Levels of Financial Understanding: For each financial area (debt, spending, investing, portfolio management), people operate as beginners, learners, or masters. With debt, understanding it as a tool but aggressively paying it down is critical. For spending, living below your means and creating budget margin are essential habits.- Investing and Portfolio Management: While everyone should invest, this is an area where working with professionals is recommended. Most people lack the expertise to compete with investment firms that have significant advantages in information and timing. Simple, automated investments like index funds can be effective for beginners.- Turn Expenses into Income: Look for opportunities to convert things you enjoy from costs into benefits. The example given is gym members who became coaches, turning their fitness hobby from an expense into income while doing something they enjoy.- Track Your Spending: Using budgeting tools like "You Need A Budget" (YNAB) helps track where money goes. Being conscious of even small recurring subscriptions is important as they add up over time and companies count on people forgetting about them.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailSummary:- The "Drop Dead Years" and Their Impact: Men entering their 50s face increased mortality risk due to factors like heart disease and brain health. Without proper diet and exercise, early death becomes more likely. Women face different challenges, often related to appearance and hormonal changes like menopause.- Fitness Resources at Zero Cost: Several free options exist for those wanting to improve their health. CrossFit Garage's website offers free at-home workout options that require minimal equipment. Additionally, there are PDF resources with 30-day workout plans available at crossfitgarage.com/free.- Using Technology for Fitness: Andy and his brother Charles are developing GarageFitness Online, an AI-driven programming tool that customizes workouts based on individual goals (strength, cardio, skills). The platform is currently free in alpha stage and includes features like food logging through photos.- Personal Training Options: Several coaches at CrossFit Garage offer specialized training services. Coach Josiah focuses on custom meal plans and personalized programming, Coach Jennifer specializes in women's health including menopause support, Coach Matt specializes in rehabilitation and strength building, and Coach Jamie offers both fitness coaching and counseling services.- Setting Motivational Goals: Having a future event that's challenging yet achievable creates motivation. Examples include adventure races, bike packing competitions, or a half marathon - something with "the illusion of failure and death but not real failure and death."- Finding a Local CrossFit Gym: Andy recommends using CrossFit.com's gym finder map feature to locate one of the approximately 10,000 affiliates worldwide. These gyms typically cost around $200/month but provide coaching and community support worth the investment.- The Importance of Taking Action: With so many available resources (free, online, in-person), the only real obstacle is taking action. Statistics show that half of people will die before age 73, but improving fitness and nutrition can extend life expectancy significantly.On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, FinanceI believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialismCrossFit Garage (Woodstock GA)https://crossfitgarage.com/get-started/Garage Fitness Online - Landing pagehttps://www.garagefitness.online/As a podcasthttps://crossfitgarage.buzzsprout.comYouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Send us Fan MailAre you confused by your lab results after going full carnivore? Wondering if your high LDL and blood sugar are a problem or just a side effect of eating steak and doing CrossFit every day?In this episode, I break down my latest blood work (September 2025) with insights for anyone living a low-carb, high-performance lifestyle. I walk through each section of my lab panel — including lipids, glucose, testosterone, inflammation, kidney markers, and more — and share what these numbers mean when viewed through the lens of real-world function, not outdated medical norms.This is the episode I wish existed 5 years ago. If you're a 40+ guy trying to optimize for longevity, energy, and strength, this one’s for you.🧬 Topics Covered:✅ Why my LDL is high — and why I’m not worried🩸 The truth about elevated A1c and fasting glucose on carnivore🏋️ How fasted CrossFit + low-carb = "physiological hyperglycemia"🔥 Inflammation markers that actually matter (spoiler: mine are great)🧠 Why context > numbers when reading labs📈 What to track next: fasting insulin, CRP, cortisol, ferritin💪 How my testosterone, DHEA, and PSA stack up🥩 Insights from Dr. Ken Berry’s research on “physiological insulin resistance”🧪 Tests I recommend to fine-tune your metabolic picture💡 Tips on hydration, stress, sleep, and nutrient tweaks to improve labs🧠 Bullet Point Summary from the Review:My LDL particle count is high, but inflammation markers (CRP, homocysteine) are low — context matters more than the number.Fasting glucose (106) and A1c (5.8%) are slightly elevated, but likely due to fasted workouts, cortisol spikes, and gluconeogenesis, not diabetes risk.Dawn effect + epinephrine = higher morning glucose for fuel, not dysfunction.Labs indicate hydration issues — BUN/Creatinine ratio suggests drink more water before tests.Testosterone, Free T, and DHEA all in healthy range = ✅ for hormone health.PSA is normal, supporting low prostate inflammation and risk.Plan to test fasting insulin, hs-CRP, ferritin, and cortisol for full picture.May experiment with continuous glucose monitor (CGM) and post-workout carbs to dial things in.Confirmed: eating red meat and doing CrossFit daily doesn’t break you — it reveals your real metabolic engine.🔗 Subscribe, share, and leave a review if you enjoy this show. 📩 Got questions about your own labs or lifestyle tweaks? Hit me up on IG or CrossFit Garage!#Carnivore #CrossFitOver40 #Longevity #FunctionalMedicine #BloodWorkExplained #HighLDL #MetabolicHealth #TestosteroneOptimization #InflammationMarkers #RealHealth #BiohackingMen #PhysiologicalInsulinResistance #GarageFitnessOnlineSummary:- Carnivore Diet Journey and Context: Andy McCann has been following a strict carnivore diet for approximately 14 months, initially joining his son Evan who adopted the diet to heal Crohn's disease. Andy eats primarily eggs, steak, ground meat, and goat cheese with no carbohydrates except minimal amounts from cheese (~4g daily).- Physiological vs. Pathological Glucose Elevation: Andy explains that his elevated glucose and A1C readings aren't pathological but physiological—his body deliberately preserves glucose for brain function since he doesn't consume carbohydrates. This creates a pattern called "physiological insulin resistance" which mimics pre-diabetes but isn't the same mechanism.