Iron Hero FitCast
Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey. Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!
Why Do We Keep Looking for the Perfect Workout?
Episode Description:
For some reason, it's easier to prioritize training hard and much harder to prioritize recovering. We associate effort with progress, but what about the other side of that coin?
What We're Covering:
There's always another programWhy the perfect program is so appealingWhat makes a program workBoring and ineffectiveYour training programHow do you know when it's time for a change?Why Do We Struggle Recovering?
Episode Description:
For some reason, it's easier to prioritize training hard and much harder to prioritize recovering. We associate effort with progress, but what about the other side of that coin?
What We're Covering:
We've been conditioned our whole livesTraining and recovery are two sides of the same processA client's storyYour life doesn't stop making demands just because you're trainingRecovery is part of the workWhat Happens When Your Routine Disappears?
Episode Description:
Are you actually developing the skills to manage your health and nutrition as they relate to your goals, or have you simply gotten good at following instructions to a "t?"
What We're Covering:
You're doing everything right until something changesCompliance isn't the same as competenceThe real test is when life doesn't follow your planGood coaching should transfer responsibilityHow do you know you're getting better?The plan is a tool and not the finish lineWhy 3 Workouts Can Feel Like Failure
Episode Description:
Let's say you get three workouts done this week, and at the end of the week you still feel like a failure. Why is that?
What We're Covering:
The 4-day plan vs the 3-day realityYour calendar is giving you informationThe adjustmentAre we lowering the standard?How are you building your identity?Sometimes your process goal is the problemStop Starting Over on Monday
Episode Description:
One bad meal or one bad day isn't your problem. But it can certainly turn into it when your headspace is, "well, I'm going to start over on Monday."
What We're Covering:
One bad day isn't your problemThe next fixed pointMomentum works, in both waysConsistency is not...Getting better at thisSo, don't wait for MondayI Run, Do I Really Need to Lift Weights
Episode Description:
This is not a question we hear a lot because people are usually telling us that they have strong legs, and they run, and they do yoga or Pilates, and they take group fitness classes. But is that enough? Are you missing a big piece of the puzzle?
What We're Covering:
Different types of training have different jobs"But my legs are strong from running..."The gym is practiceYou don't need much to start filling that gapDon't ask one tool to do every jobStop Using Cardio to Burn Calories
Episode Description:
I'm sure you've said this before. Maybe you've heard somebody say it before: "I want to lose more weight, so I need to do more cardio." This seems to be the answer for a lot of these issues: changing body fat - more cardio; I've gained weight - more cardio.
Let's look at why this might not be a great way to go.
What We're Covering:
How do we look at strength training? The problem with the burn more mindsetWhat about "the afterburn" aka EPOCBody burning versus body building What..."I'm doing the same things. Why am I gaining weight?"
Episode Description:
"I don't understand it. I'm doing the same things I've always done, and now the weight's just coming on. It's got to be my age, right?"
When somebody says, nothing's changed," it probably feels like that to them, but here are some things to consider before going that direction.
What We're Covering:
I'm not saying you're lyingLet's go back 20 yearsBut I still work out three days a week, and I eat the sameHere's where metabolism gets interestingWhat actually changed?What if it actually is age?Here's the good newsWhat does a coach actually do?
Episode Description:
Your coach's job isn't just to give you workouts and a meal plan and send you on your way. And if that's not the whole thing, what's the rest of it?
What We're Covering:
Let's problem-solveWhy do pro athletes have multiple coaches?Yes, I write workoutsA real-life exampleCoaching is a shared responsibilityClient-coach conversationsThe wedding planner analogySo, do I need a coach?"Fell off my diet this weekend. Now what?"
Episode Description:
It's easy to get caught up in the ebbs and flows of on the wagon, off the wagon, and whether or not that actually changes anything. Here are some thoughts for you.
What We're Covering:
If you mess it up, here's what I actually want you to doThe punishment problemWhat about the scale?You didn't erase all the good decisionsIt's a skill. You have to practice that skillThe takeawayShould You Add More Cardio?
Episode Description:
Cardio isn't bad. Getting extra steps in a day isn't automatically better either. If you're looking to lose another 10 lbs., asking, "Should I add another day of cardio?" Let's investigate.
What We're Covering:
First question: what are you already doing?Second question: why do you want to do more cardio?Third question: what does the rest of your day look like?Fourth question: what's the lowest cost intervention?Making it fit real lifeThe busy-parent tradeoffThe lesson and takeawayI Get 8 Hours of Sleep. Why am I still tired?
Episode Description:
This is not an uncommon issue. There are plenty of people that get plenty of sleep but that still are tired at very specific parts of the day, including when they first get up. If this is you or somebody like that, then this Quickcast is for you.
What We're Covering:
A client recently asked me...This is where the conversation gets interesting8 hours is the starting pointHow consistent is your sleep? What happens during your sleep hours? What happens before bed? What happens during the rest of your day? Don't solve...The Moment I Realized I Was Solving the Wrong Problem
Episode Description:
When I first started, my job seemed pretty simple - write good workouts, get people moving, and then I'd look good. Turns out, it worked for a few people but most people didn't get what they really wanted.
What We're Covering:
What kept happening?After many years...Client conversation, recentlyWhat is coaching? Really?"But Chris, why can't you just send me workouts?"I've learned over the last 18+ yearsClients vs Coaches: Why We Judge Workouts Differently
Episode Description:
Was that workout a good workout? You might say no. I might find it a resounding yes. Let's investigate why.
What We're Covering:
Something I've noticed through the years...Clients vs coachesWhat coaches actually look atWhy you feel guilty after a workoutExamplesClient storyYou're asking the wrong questionAs a coach...What Makes an Exercise Worth Keeping?
Episode Description:
How do you decide whether the exercise you're doing is worth keeping in your workout? Is it effective? Could it be done better by something else? Let's take a look.
What We're Covering:
If you understand this, you can make your workouts better1 - Exercises have to earn their place2 - Compound beats isolation... most of the time3- Is there carryover?4 - Can anyone do it?5 - Can it be progressed?6 - Is it worth doing 10 years from now?The best exerciseProtein Goals Made Simple
Episode Description:
Has become one of the most talked about things with regard to nutrition and hitting your goals, but it's probably one of the more challenging things to hit consistently.
What We're Covering:
Common questionsWhy it mattersStart here and here's whyDon't chase the perfect number (I know...)My practical recommendationWhat counts?"Do I need a shake?""Does timing matter?""What if I miss a day?"Your focus going forwardWhat is Body Recomposition?
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 frustratedMuscle mattersThe problem with chasing weight lossQuestions to considerEat less + workout more = an impossible standardThe takeawaysWhat is "Normal Eating?"
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 hereThe better questionThe problem with dietsObservation before interventionWhat makes Janak's story interestingThe One Habit ApproachWhat coaching has taught meHere are some questions for youThe Difference Between Weight Loss & Fat Loss
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 meScale going down vs body composition improvingWhat the scale is actually measuringThe cycle from hellWhat you need to be chasing"I need a new wardrobe"My questions to you...The Parent Fitness Test
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 builderTest #1Why?Test #2Why?Test #3Why?The bigger pictureDon't get it twisted...Do I Really Need to Workout 5 Days a Week?
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 stressWhy it makes senseWhat you actually need to train?Taj's storyThe real barrierThe Fat Loss Tool Busy Moms Ignore
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 keyHow many hours are you inactive throughout the day?My experience with general movementWhat did Debra gain from generally moving more?Losing inches, losing weight, losing body fatYou don't need to be perfectHow Strength Training Helps You Age Better
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 lifeMuscle loss happens but how fastStrength training and long term healthYears to your life and life to your yearsOld dog and new tricksYou don't have to train like a pro athleteThe Truth About Motivation for Busy Adults
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 motivationWhy does motivation stop working?The real problemsWhy coaching and community matterYour overwhelmWhat sustainable fitness actually looks likeIf you've been struggling to stay consistentFat Loss Foundations
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 way1 - Protein2 - Sleep3 - Cooking for your family4 - NEATWhat's next?The Secret to Leveling Up Your Fitness
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 life1 - The kid's table tactic2 - The cooking tactic3 - The meal time tactic4 - The strength training tactic5 - The gym bag tacticImplementation for successYou're not 21. Stop Lifting Like You're 21
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 storyThe evolutionMaxesHypertrophy-focusedROMThe warm upWhat lifts should I be doing?What else?Your Sleep Is Holding You Back
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 sleepWhy sleeping matters so much for resultsSomething for you busy parentsHere's a better sleep systemIt is not optionalReframingNext steps to improve your sleep5 Tips to Get More From Your Training
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 totterRemoving the frillThe 5 things...Compound vs isolatedWhat you should learn to doProgessions for resultsDays per weekRest & recoveryIn short...This is Almost NEVER The Answer
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 askingDoing more vs fixing the right thingFilling the jarMy 2 boulders to focus onHere's what you need to do next // momentumAchieve Your Goals - "The Main Thing"
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 rateHow 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...Is Running Bad For You?
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 runningGeneral fitness benefits (and this includes running)Why people think it's badOne element of your fitness is...If you simply enjoy running, great! But if you don'tSelf-Care Isn't Selfish
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 busyGuilt is not far awaySelf-care or self-preservationBeing the best parent you can beSetting the exampleWhat to do next?3 Obstacles to Starting Personal Training
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!I Workout - But Not Why You Think
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 yearsEnergyImmunityBody imageMoodConfidenceSleepTherapyWhat about you?Working Out By Yourself Sucks
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 feelingsWhat you don't see1 - Bring the noise2 - Your partner in crime3 - Do what you want4 - Who are you accountable to?5 - Pushing your limitsGood, better, best, and your next steps4 Ways I Stay Fit While Busy
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 itDefine workoutDefine physical activityAll or nothingMaking timeMost daysNever miss twiceWant 8 snack-sized workouts FOR FREE?!Scaled Does Not Mean Easy
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 itWhat you mean when you say, "yeah, but I scaled"Why scaling is ideal for youIntensity = uncomfortable = resultsStretches for Non-Stretchers
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 stretchesHow often?How much time per stretch?Breathing + stretchingPost workout? Pre-workout?Order of operations?The stretches to useTake actionVideo Links:
Doorway stretchLizard stretchFoam rolling the quads/hip flexorsStanding hamstring stretchWall glute stretchYour Teeter Totter is Broken
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 saying6 things to balance out your teeter totterThe KISS principleWhat's next?