SS 171 – Training In Your Garage and End of Three Fitness
Episode 171 Show Notes
Grant and Heavey are joined by Jerred Moon, founder of two daily fitness programming companies End of Three Fitness and Garage Gym Athlete. Jerred is a coach, podcaster, and author. Today, they discuss how you can actually get started training at your own garage, how to stay motivated, and how their four different training tracks can help you.
First, a special shout out to this show’s sponsor HealthIQ, that offers programs for active trained athletes so they can get you the best life insurance.
[02:00] A Study on GMO Crops
Grant mentions an article about a meta analysis where they looked at 11,699 observations of production, brain quality, and more on all GMO corns. Through these 76 different published articles, they interestingly found a 25% yield greater than the non-GMO.
The study further found that over 35% reductions in various toxic and carcinogenic microtoxins. These bad chemicals were used to keep fertilizing and to keep all the bugs away. Because of the GMO’s, they don’t have to use them. They were able to test that there’s no significance in quality such as proteins, lipids, or fiber).
Heavey adds, there’s not really anybody rallying behind the fact that GMO is being bad for the purpose of the nutritional quality being different. Instead, people tend to be concerned about GMOs for two reasons, one is because they seem scary and two, they allow farmers to use pesticides with the idea that those pesticides may be more prevalent in the end-product that arrives to the stores.
This meta analysis shows that a huge number of studies suggest that they’re actually able to use less than traditionally grown products.
As Heavey points out, they did tackle the issue on GMOs in previous episodes but they really didn’t find anything that was worth being worried about. But if this concerns you at the end of the day, then just eat the way you want to.
People have actually been doing GMOs at a much slower pace for a very long time as farmers will find crops that are more hardy, larger, or have greater yields. They will take seeds selectively from those crops and then grow those again. This is the slower paced GMO, or cross-breeding. All this being said, this whole science thing can simply be confusing.
[08:00] From Garage Gyms and DIY Projects, What is End of Three Fitness?
End of Three Fitness actually started from garage gyms and DIY projects, where they would build equipment for people in their garage. Heavey has seen their beginnings and now the transformation is just enormous. However, Jerred’s days of DIY have long been gone.
For him, his was passion was really in programming so he was just putting in more information about that. And now, this has split into two, being the End of Three Fitness and Garage Gym Athlete, a daily programming for garage gym athletes. While the former is now geared towards coaching, programming, information, certification.
Jerred illustrates a minimalistic style of training. For example, they have reverse hypers but they would provide some alternatives as well. He actually does the programming they’re putting out, being a garage gym athlete himself.
[14:15] Finding that Motivation to Workout in Your Own Place
Grant makes a valid point, which is true for many. The challenge of not finding motivation to do workout when it’s right in your home. Ones of the reasons he liked Crossfit was that you’d have a hefty monthly fee and feel obligated to go to the gym and not slack off.
End of Three Fitness used to be a free service, but Jerry realized that once he started charging for the services, people started to take things more seriously. While paying is part of it, they do also focus on mindset very heavily.
The first 21 days when someone signs up for the program, they get into a course on mindset that talks about training alone, setting the right goals, going for intrinsic versus extrinsic motivation, finding your why, etc. There would also be everyday challenges like cold showers, memorizing, etc. to help build your mental toughness.
As for Jerred, he does it for his family. He trains so he can be healthy for his family. He has been working out though since he was 15 years old so it has become a habit and part of his life now.
[18:15] How They Follow Through and Measuring Results
End of Three Fitness has partnered with TeamBuildr, a strength and conditioning software. This is how they deliver all of their workouts – completion reports, leader boards, etc. to see how many people are actually completing the program. They run a 12-week cycle so at the end of every cycle, they’d run surveys to determine their stick rate and other data points.
[19:44] What If You Don’t Want to Work Out on Your Own?
For people who don’t want to workout on their own, Jerred advises getting a coach. If you have the desire, focus on one thing at a time. Taking baby steps over the course of a year or two. It’s a long process. But if someone has the smallest desire, you can walk them through that.
[22:05] Getting Started in Your Garage: How to Select a Barbell
Jerred recommends going minimalistic. Just get a barbell and some plates. Find a plyometric box. It’s a minimal investment. If you like it, then you could spend more money when you get more serious about it eventually.
Moreover, Jerred does not recommend going cheap on the barbell. Try investing $200-$300 on a really nice barbell as this would last you forever.
Why a barbell? Because it will make you stronger, as Jerred suggests. With more weight on the bar, it will create the stimulus your body needs to gain strength.
[25:30] The Four Tracks
Jerred outlines the four different tracks of daily programming at Garage Gym Athlete. No Gear, based on bodyweight; the Spread Track for people looking to lean up in an athletic way, Strength Track for people who want to get stronger; and finally, the Hard to Kill Track where you have to balance a lot of things altogether. All this being said, all of their programs are strictly strength and conditioning.
[27:00] Leaving Crossfit and Transitioning to the Garage
Jerred explains that the Garage Gym Athlete is for people who are also trying to transition from Crossfit, for instance, to starting a garage gym. They have 12 other daily programs which they call on-ramp programs to get you ready for their training if you need it. It starts off with a three-week bodyweight only program done three days a week. You then progress to their Basic Training which involves a little bit of bodyweight training then you move on to barbell training, allowing you to ramp up slowly over the course of time.
As for Jerred, he left Crossfit and branched out his own thing due to lack of structure in the programming. For him, it just didn’t sit well in his brain. Unlike many athletes that working out 3-4 times a day, Jerred only wants to work out an hour a day where he has solid programming. Additionally, he finds Crossfit style workout as only one-fifth of what they do overall.
[29:53] Mobility Program and PR Shirts for Motivation
Jerred has constructed a mobility program which they contracted with a mobility specialist to program for them. This includes stretches with stability work, a lot of long holds with 2-3 minute stretches, done 2-3 days per week.
When you hit a PR in their programming, you post a video in the Facebook group and they’ll send you a PR shirt. If you hit multiple PR, you get a black PR shirt. If you hit three or more, you get a red PR shirt.
[32:57] Listen to Jerred’s Podcast
Listen to Jerred’s podcasts, Better Humanology, where they cover health and fitness-based topics. Although they would cover any topic that would make someone better. It has now gravitated towards health, fitness, and nutrition. In the end, they’d ask guests what’s their best advice in becoming a better human. This is one data point they’ve been tabulating over three years now.
Jerred’s biggest thing is sticking to one thing at a time and accomplishing that one task and not focusing on more than one thing.
The other podcast is the Garage Gym Athlete Podcast where they interview their own athletes. They release their podcasts by seasons.
Links:
Check out the gear page for everything Strength & Scotch! You’ll find a listing of all the supplements and other programs we’ve discussed on the show as well as our killer t-shirts!