Iron Hero FitCast

Episode Description: You're consistent with your workouts, your eating, and you're not seeing the scale change. Why is that and what does body recomposition have to do with it? What We're Covering: The scale didn't move, now what? What is body recomposition? Why you're getting frustrated Muscle matters The problem with chasing weight loss Questions to consider Eat less + workout more = an impossib...

Episode Description: What is normal eating, and what does that have to do with achieving my goals? Why does jumping straight to the solution not necessarily work in your long-term favor? Let's investigate. What We're Covering: Most people start here The better question The problem with diets Observation before intervention What makes Janak's story interesting The One Habit Approach What coaching h...

Episode Description: How do you know that the weight you're losing is in fact body fat? Maybe it's muscle. Maybe the mechanism you're using to get there is making things harder for you in the big picture. In this week's episode, we are discussing what it is you need to be working toward. What We're Covering: My client reminded me Scale going down vs body composition improving What the scale is act...

Episode Description: You've no doubt heard people say that they want you to, "add years to your life." You might have heard people say that they want you to, "add life to your years." Well, here are some ways we can measure that. What We're Covering: What are you measuring? You're probably not training to be a body builder Test #1 Why? Test #2 Why? Test #3 Why? The bigger picture Don't get it twis...

Episode Description: You're busy and your workouts shouldn't take over your life (this is especially true with kids and a career). So, what is the goal? The goal is to build a solid foundation that you can repeat for years and years. What We're Covering: "Do I really need to workout 5 days a week?" What is the least amount of work I can do to get results? Your body and your stress Why it makes sen...

Episode Description: You're busy. You don't have time to add another workout during the week. You've talked nutrition with a nutrition coach and it's helped some. But what's the difference maker? What We're Covering: You're coming to class, you're doing the workouts, you're doing lots of things right... now what? Movement is key How many hours are you inactive throughout the day? My experience wit...

Episode Description: Looking for a way to build muscle and burn body fat. Yes, strength training can do that. If you're looking for so much more than that, let's see dive into much more. What We're Covering: Your quality of life Muscle loss happens but how fast Strength training and long term health Years to your life and life to your years Old dog and new tricks You don't have to train like a pro...

Episode Description: A lot of adults over 35 don't struggle with fitness because they're lazy. It's going to be the sum of all the things in your life and you need a simple solution to fix it. What We're Covering: We're not talking motivation Why does motivation stop working? The real problems Why coaching and community matter Your overwhelm What sustainable fitness actually looks like If you've b...

Episode Description: You're a busy parent and you don't necessarily have time to separate and track things. You don't want to make multiple dinners because you want something different from your family. What We're Covering: Why we're looking at it this way 1 - Protein 2 - Sleep 3 - Cooking for your family 4 - NEAT What's next?

Episode Description: You're trying to fit healthy eating and exercise into your routine. And there doesn't seem to be the "time" in there to do everything you want. Introducing habit-stacking... it's not new, but let's talk about it! What We're Covering: What is habit-stacking? Let's take a look at some examples from my life 1 - The kid's table tactic 2 - The cooking tactic 3 - The meal time tacti...

Episode Description: There's a certain way to lift that you did when you were 21. You're also not 21 anymore. You're learning more, you're evolving more, and there's a smarter way to do it. What We're Covering: A quick story The evolution Maxes Hypertrophy-focused ROM The warm up What lifts should I be doing? What else?

Episode Description: You're working out, you're eating reasonably well, and your energy is going in the wrong direction. Maybe you're gaining body fat and losing muscle. You may be missing one of the big important keys. Let's take a look! What We're Covering: Your lack of sleep Why sleeping matters so much for results Something for you busy parents Here's a better sleep system It is not optional R...

Episode Description: Beginner or intermediate at strength training? Let's make it a more effective use of your time. You're busy after all! What We're Covering: The teeter totter Removing the frill The 5 things... Compound vs isolated What you should learn to do Progessions for results Days per week Rest & recovery In short...

Episode Description: "Do I need to start adding workouts to my week?" The answer is almost never doing more. But if that's not it, let's take a look at what is. What We're Covering: This is what you're really asking Doing more vs fixing the right thing Filling the jar My 2 boulders to focus on Here's what you need to do next // momentum

Episode Description: "The main thing is to keep the main thing the main thing." What does this have to do with your goals and achieving them? What We're Covering: Taking this framework to improve your success rate How many goals is too many goals? Is too many goals ACTUALLY self-sabotage? Ask yourself these questions... What is your ONE thing? If you get nothing else from this...

Episode Description: Running has injury rates that are surprisingly higher than other forms of activities and sports. This means running is bad for you, right? What We're Covering: The short answer? Why people enjoy running General fitness benefits (and this includes running) Why people think it's bad One element of your fitness is... If you simply enjoy running, great! But if you don't

Episode Description: Self-care is hard as a parent (especially if you have a career). And guilt is not far behind when you're thinking about that self-care. Let's think about this, though... What We're Covering: You've got a career, you've got kids, you're busy Guilt is not far away Self-care or self-preservation Being the best parent you can be Setting the example What to do next?

Episode Description: When I say personal training, what are the first things that come to your mind? What We're Covering: "It's too expensive" "I simply don't have the time to do that right now" "I am in terrible shape and it wouldn't be worthwhile for me to do this until I prove that I can do it" Let's problem solve!

Episode Description: There are a multitude of reasons why working out is beneficial. Here are a few. Which ones resonate with you? What We're Covering: Through the years Energy Immunity Body image Mood Confidence Sleep Therapy What about you?

Episode Description: After years of working out by myself (and with other people), here's what we've come up with to stack the cards in your favor for achieving your desired goals. What We're Covering: You're not alone in these feelings What you don't see 1 - Bring the noise 2 - Your partner in crime 3 - Do what you want 4 - Who are you accountable to? 5 - Pushing your limits Good, better, best, a...

Episode Description: I own a gym. I have 2 small children. I am as busy as anybody else and here are some of strategies I employ to make sure I'm consistent and make it to my goals. What We're Covering: You're busy... I get it Define workout Define physical activity All or nothing Making time Most days Never miss twice Want 8 snack-sized workouts FOR FREE?!

Episode Description: This is true for CrossFitters but it's also true if you just enjoy lifting, if you are a runner or endurance athlete, and so on. Scaling means you're making the workout better for you. Let's talk about why. What We're Covering: First of all, just stop it What you mean when you say, "yeah, but I scaled" Why scaling is ideal for you Intensity = uncomfortable = results

Episode Description: Seriously, who likes to stretch. And for those who do, do you stretch before you workout? After you workout? How do you pick your stretches? Let's investigate. What We're Covering: Why should you stretch in the first place? If you sit, you probably have to work on these stretches How often? How much time per stretch? Breathing + stretching Post workout? Pre-workout? Order of o...

Episode Description: What the heck does a teeter totter have to do with you getting results? Well, let's dive into this and see how you can optimize your outcomes by balancing your teeter totter out. What We're Covering: A teeter totter? A seesaw? What's on either side of your teeter totter? What I'm not saying vs what I am saying 6 things to balance out your teeter totter The KISS principle What'...

Episode Description: We're well on our way into 2026 and you might be looking for something to help you get that edge. Here are 4 reasons why CrossFit is probably right for you! What We're Covering: Weight Loss Weight Gain No Apparent Reason Function for Your Job My Answer?