Joel Freeman Workout and DIET
Fitness Trainer
Born: 1982
Joel Freeman got his start in fitness with a front desk job at a gym. After graduating from Texas Tech University in 2004, he worked in various aspects of the fitness industry. Freeman has done just about everything related to fitness: taught group exercise classes, worked as a personal trainer, and developed programming. He holds multiple certifications in health and fitness. Freeman is a Beachbody Super Trainer, and co-created the exercise program Core de Force, and then went on to create the top-rated LIIFT 4 and 10 ROUNDS himself. Freeman married wife Breanna in 2017. He is a mentor for Big Brothers Big Sisters and works with the National Alzheimer’s Association and other charitable foundations. He has hundreds of thousands of followers on social media.
Known For:
Joel Freeman’s Diet
Summary
As a Beachbody trainer, Freeman advocates the various Beachbody nutrition plans. Portion Fix focuses on creating healthy, satisfying meals and breaking the sugar habit while 2B focuses on the emotional relationship people have with food, and helps reset it to a healthier one. There is even a Pregnancy 2B plan. Water is essential for these diets. One 2B mantra is ‘More water, more weight loss.’
Estimated Macros
- Medium Fat 30%
- Low-Medium Carb 20%
- Medium high Protein 50%
Diet Details
Nutrition Is Key
Freeman says that while working out is important, he considers nutrition to be his top priority every day.
Favorite Health Food
Freeman says his favorite healthy food is anything that doesn’t taste healthy.
Favorite Treat
Freeman doesn’t consider it cheating so long as you eat clean most of the time. His top pick for a treat is a cheeseburger with all the fixins, meaning avocado and a fried egg.
Comprehensive Help
The Beachbody Portion Fix plan includes hundreds of recipes, food lists, a log book and plenty of information on how to make healthy food choices.
Sugar Buster
One of the signature parts of the Portion Fix plan is to overcome sugar addiction.
Healthy for the Whole Fam
It’s hard to eat healthy if other people in your house aren’t. Portion Fix gives tips and strategies to get everyone on board with health eating, even the kids.
Pick Your Path
Portion Fix gives you options. Timed Nutrition uses color-coded containers to tell you what to eat and when. Foundational Fix lets you pair your food how you want so long as you eat it all by the end of the day. Carb Cycling is a 3-week plan in which carbs are severely curtailed and protein intake is upped, and is only supposed to be used for a specific goal, like preceding a vacation or special event.
What to Eat
Portion control
Whole, natural foods
Eggs
Poultry
Meat
Healthy fats
Olive oil
Avocados
Vegetables
Salads
Fruit
Whole grains
Seeds
Nuts
Coffee
Cheeseburgers (treat)
Water
What to Avoid
Emotional eating
Overeating
Added sugar
Junk Food
Processed foods
Empty-calorie foods
Artificial ingredients
Freeman on why he loves the health industry
The positivity! No one ever starts their health or fitness journey with the intention of making themselves worse or failing.
Freeman on his approach to designing a fitness program
I’ve had a cubicle job, worked 8-5…didn’t know much about nutrition, listened to countless conversations of how people feel lost…I take all of that into account.
Freeman on his commitment as a trainer
It’s my job to keep it going!
Freeman on diet
The main thing every day for me is, of course, staying up on my nutrition and keeping it spot-on so when I travel, I don’t have to worry about it as much.
Freeman on cheeseburgers
I love ’m!
Joel Freeman‘s Workout Routine
Weekly Routine
The Real Goal
For Freeman, working out is only a means to an end. He keeps fit so he can enjoy sports like dirt biking or skiing (hopefully) without getting hurt.
Going a Few Rounds
Freeman boxes for fitness, but one of his favorite hobbies is golf, and he hits the links a few times a week.
No Nonsense Training
Freeman is all about simplicity and results. He works hard, but has the ripped physique to show for it.
Accountability + Flexibility
Freeman has a streaming platform that turns your living room into a gym and offers the accountability of live classes with the convenience of being available on your schedule.
Daily Dose
Exercise is a huge component of Freeman’s life, and he works out every day except Sunday.
LIIFT4
Freeman’s LIIFT4 program is one of the most popular Beachbody offerings. It combines weight training and intense cardio to burn fat and build muscle. The plan involves working out 30-40 minutes per day, 4 days a week for 8 weeks.
10 Rounds
Freeman’s other program 10 Rounds is based on boxing and it includes punches, footwork, and strength training. It is a 6-week plan with minimal equipment. Resistance bands are pretty much all you need.
Core de Force
One of Freeman’s earlier exercise plans co-created with Jericho McMatthews is called Core de Force. It is a blend of kickboxing, Muay Thai and HIIT. The month-long plan requires no special equipment, making it very convenient to do anywhere.
Exercise Style
A Joel Freeman Routine
Strength Training
Cardio Conditioning
Boxing
Muay Thai
HIIT
Be realistic.
Be consistent.
Create an exercise plan you can live with.
Freeman on his fitness goals
I work out and stay fit so I can enjoy the things that I REALLY like to do, like dirt bikes, jet skis, [and] snow ski.
Freeman on his workout preference
Anything that has momentum and gives me an adrenaline rush.
Freeman’s advice on how to succeed with fitness
You can be stubborn in your goals, but you MUST be flexible in your methods to get there.
Joel Freeman‘s Supplements
Shakeology
Freeman endorses Beachbody’s Shakeology, a blend of 60 healthy ingredients including protein, superfoods, vitamins, minerals, adaptogens, digestive enzymes, probiotics, and fiber as a way to fill in any nutrition gaps.
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Joel Freeman‘s Lifestyle
Rest Is Key
Freeman goes pretty hard most of the time, which is why he designates Sundays for rest, relaxation and recuperation.
Exercise Empire
Beachbody was founded in 1998 by Carl Daikeler. It has since gone on to develop a wide range of popular programs, including P90X, Brazilian Butt Lift and Insanity. Freeman’s LIIFT4 and 10 ROUNDS are among the brand’s most popular offerings.
Proud Fur Daddy
Freeman and his wife are proud parents of a couple of loud-mouth Bengal cats.
Active Hobbies
Freeman isn’t one to sit around and vegetate on the couch. He’s always in motion, whether it be working on a project in his garage or taking his antique Mustang out for a spin.
Hair Band Fan
Freeman loves to sing along with 80s music: Def Leppard, Motley Crue, Dokken, the Scorpions, basically any band that hits impossibly high notes.
Freeman on his many jobs in fitness
It’s been fun trying new positions in an industry I know so well.
Freeman on being a Beachbody Super Trainer
One of the biggest draws…was the possibility to help more people than anywhere I previously was working.
Freeman on people he admires
Anyone who’s not afraid to do whatever needs to be done for themselves and their family, without excuses.
Freeman on changes in the fitness industry
I’d love to see more “real” approaches to fitness and nutrition that more people can relate to…Health and fitness aren’t supposed to be a chore. They’re meant to enhance your life!
Freeman on himself
I don’t sit still very well for more than a short amount of time.
Freeman on his hobbies
I spend time in my garage building things, woodworking, golfing, or taking my dream car ’69 Mustang out for a drive.
Freeman on a perfect day
Sipping coffee; seeing all of the amazing people on social media doing my workout programs, and getting a solid workout in.
Recommended Products
Chapstick
Beachbody programs
Beachbody nutrition
Beachbody gear
Shakeology
Resistance bands
