Fitness Food Finances

Andy McCann
  • 5.0 (8)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Building a Firm Foundation for Life: Fitness, Food & Finance Welcome to the Building a Firm Foundation for Life podcast—where we dive into functional fitness, farm-fresh nutrition, and financial freedom to help you build a healthy, resilient, and sustainable future. I believe that the key to living well now—and thriving in your 90s—is a strong foundation in how we move, eat, and manage our resources. This podcast is for happy, humble, and hardworking people who want to take control of their health, mindset, and financial future. What You’ll Get in Every Episode: ✅ Fitness for Life – Training strategies for strength, mobility, and longevity ✅ Food That Fuels – Sustainable nutrition, farm-fresh eating, and raising your own food ✅ Financial Freedom – Smart investing, Bitcoin, real estate, and wealth-building principles ✅ Mindset & Goals – The mental framework to stay motivated, focused, and prepared ✅ Entrepreneurship & Resilience – Strategies for self-reliance and long-term success Expect practical advice, real-world strategies, and conversations with like-minded people who are taking action to create a healthier, stronger, and more financially stable future. We’ll also explore raising kids and chickens, setting goals, and living life on your terms.  If you want to be strong, capable, and financially free—both now and in the future—this podcast is for you. Hit subscribe and let’s build a firm foundation for life together!  #FitnessFoodFinance #HealthAndWealth #TrainForLife #EntrepreneurMindset #SustainableLiving #StrongerEveryDay #FinancialFreedom YouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

  1. 5D AGO

    254 - Joint pain

    Send us a text On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance I 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, entrepreneurialism CrossFit Garage (Woodstock GA) https://crossfitgarage.com/get-started/ Garage Fitness Online - Landing page https://www.garagefitness.online/ As a podcast https://crossfitgarage.buzzsprout.com YouTube channel with other visually videos (long and shorts) https://www.youtube.com/@AndyMcCann42 My Lightning Node Pubkey 03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6 My Nostr  Pubkey npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

    18 min

  2. FEB 2

    253 - Aim for the Intended Stimulus

    Send us a text On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance I 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, entrepreneurialism CrossFit Garage (Woodstock GA) https://crossfitgarage.com/get-started/ Garage Fitness Online - Landing page https://www.garagefitness.online/ As a podcast https://crossfitgarage.buzzsprout.com YouTube channel with other visually videos (long and shorts) https://www.youtube.com/@AndyMcCann42 My Lightning Node Pubkey 03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6 My Nostr  Pubkey npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

    25 min

  3. JAN 26

    252 - February ends your goals

    Send us a text On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance I 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, entrepreneurialism CrossFit Garage (Woodstock GA) https://crossfitgarage.com/get-started/ Garage Fitness Online - Landing page https://www.garagefitness.online/ As a podcast https://crossfitgarage.buzzsprout.com YouTube channel with other visually videos (long and shorts) https://www.youtube.com/@AndyMcCann42 My Lightning Node Pubkey 03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6 My Nostr  Pubkey npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

    28 min

  4. JAN 19

    251 - Evidence that CrossFit is the biggest hack to health and fitness ever

    Send us a text On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance I 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, entrepreneurialism CrossFit Garage (Woodstock GA) https://crossfitgarage.com/get-started/ Garage Fitness Online - Landing page https://www.garagefitness.online/ As a podcast https://crossfitgarage.buzzsprout.com YouTube channel with other visually videos (long and shorts) https://www.youtube.com/@AndyMcCann42 My Lightning Node Pubkey 03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6 My Nostr  Pubkey npub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

    33 min

  5. JAN 12

    250 - Fitness and Connection. Join the community

    Send us a text The 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 p

    34 min

  6. JAN 5

    249 - CrossFit is the biggest hack to health and fitness ever!

    Send us a text CrossFit 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.

    42 min

  7. JAN 3

    248 - DnD live play - McDnD - You can join me - episode 6

    Send us a text several generations of McCann's playing DnD back in 2018 We fight the evil and attempt to build the hammer to crush the seed. Grandfather - Mac McCann Dad / Son - Andy McCann Sister - Justine McCann Son / grandson - Evan and Levi McCann Nephew / Grandson - Joseph McCann Family Friend - Justin Labrecque Campaign 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 natu

    1h 26m

  8. JAN 2

    247 - DnD live play - McDnD - Come open this chest - episode 5

    Send us a text several generations of McCann's playing DnD back in 2018 We fight the evil and attempt to build the hammer to crush the seed. Grandfather - Mac McCann Dad / Son - Andy McCann Sister - Justine McCann Son / grandson - Evan and Levi McCann Nephew / Grandson - Joseph McCann Family Friend - Justin Labrecque Summary: 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.

    1h 35m
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Ratings & Reviews

5
out of 5
8 Ratings

About

Building a Firm Foundation for Life: Fitness, Food & Finance Welcome to the Building a Firm Foundation for Life podcast—where we dive into functional fitness, farm-fresh nutrition, and financial freedom to help you build a healthy, resilient, and sustainable future. I believe that the key to living well now—and thriving in your 90s—is a strong foundation in how we move, eat, and manage our resources. This podcast is for happy, humble, and hardworking people who want to take control of their health, mindset, and financial future. What You’ll Get in Every Episode: ✅ Fitness for Life – Training strategies for strength, mobility, and longevity ✅ Food That Fuels – Sustainable nutrition, farm-fresh eating, and raising your own food ✅ Financial Freedom – Smart investing, Bitcoin, real estate, and wealth-building principles ✅ Mindset & Goals – The mental framework to stay motivated, focused, and prepared ✅ Entrepreneurship & Resilience – Strategies for self-reliance and long-term success Expect practical advice, real-world strategies, and conversations with like-minded people who are taking action to create a healthier, stronger, and more financially stable future. We’ll also explore raising kids and chickens, setting goals, and living life on your terms.  If you want to be strong, capable, and financially free—both now and in the future—this podcast is for you. Hit subscribe and let’s build a firm foundation for life together!  #FitnessFoodFinance #HealthAndWealth #TrainForLife #EntrepreneurMindset #SustainableLiving #StrongerEveryDay #FinancialFreedom YouTube channel with other visually videos (long and shorts)https://www.youtube.com/@AndyMcCann42My Lightning NodePubkey03009791220fc72580bb0b9833b68fd487014be25238c782cae92146c875d26da6My Nostr Pubkeynpub1elc4f7ecllsgskukal7jmcu5zvx724hdpse0swvpmwp56rpw6ywsvr4mvy

Information

  • Creator
    Andy McCann
  • Years Active
    2023 - 2026
  • Episodes
    256
  • Rating
    Clean
  • Copyright
    © 2026 Fitness Food Finances
  • Show Website
    Fitness Food Finances

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