Josh Keown, 40, of Louisville
Art Director for Pizza Today magazine and Digital Coordinator for Comedy Central’sTosh.0
Where do you workout?
Home four days a week and ProFormance Health and Wellbeing one to two days a week.
What is your weekly fitness routine?
After a few years of Crossfit, I went back to basics this year. I started working out at home. All you need is a few pieces of equipment and the willingness to get uncomfortable in your comfortable home.
Every day: 10 minutes of mediation, 3 rounds of Wim Hof breathing and Egoscue movements to get the body/mind primed for the day
Monday and Friday: 250 pushups, 75 strict pull-ups, 200 squats, 150 situps
Tuesday: A lot of shoulder work. Weightlifting and mobility because I have suffered a few dislocations in my right shoulder
Wednesday: Punching the heavy bag for six rounds and rowing at ProFormance
Thursday: Leg work and I will mix that in with some fun arm sets
Saturday: Trail run and a few hill sprints
What about your diet? What’s it like?
I’m always asked why I don’t weigh 1,000 pounds since I work for Pizza Today, a national magazine geared toward the pizza industry. I limit myself to pizza once a week. I keep it simple. Find healthy foods that you like and eat them every day. I start each day with a protein smoothie that I make at home. Lunch will consist of a chicken breast and bag of frozen vegetables that are easy to heat up in the break room. Dinner is usually more fun with homemade tacos or gluten free pasta.
What compelled you to change how you approached your health?
I always enjoyed working out, but I also liked wine and eating out six days a week. I wasn’t seeing any results. Then I started educating myself on nutrition and mindset. It was a game changer and since I started cleaning up my diet and meditating, things have slowly started moving in the right direction.
How differently do you feel at 40 as opposed to when you were 30?
I definitely feel better physically, but the biggest difference is my mindset going into 40 versus 30 is I’m way more focused and happy.
What advice do you have for others?
Patience. Be patient with yourself. If you start a program and you have a bad day or week. Don’t quit. Get back up. Be consistent.
Incorporate small changes into your lifestyle. If you try to overhaul everything on a Monday, you’ll be back to your old ways by Tuesday night. Start with trying a new healthy breakfast for a few weeks. Then move to lunch, and so on. Start hanging out with people who inspire you to be better. Get rid of the friend who tries to drag you down. Keep it simple. Even if you have zero equipment and no gym membership you can have an amazing workout. Just get to moving and break a sweat.
BREATHE. Be conscious of your breath. A few times a day sit up straight and take ten deep inhales/exhales. You notice the tension you have in your shoulders will fade away. Around 3pm every day when I start to feel a little tired I will find an upbeat song and breath to the beat. It’s an instant pick-me-up.