Iron Hero FitCast

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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.

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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.

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Was that workout a good workout? You might say no. I might find it a resounding yes. Let's investigate why.

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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.

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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.

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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?

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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.

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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.

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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.

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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.

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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?

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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.

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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.

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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.

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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!

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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.

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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!

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Beginner or intermediate at strength training? Let's make it a more effective use of your time. You're busy after all!

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"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.

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"The main thing is to keep the main thing the main thing." What does this have to do with your goals and achieving them?

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Running has injury rates that are surprisingly higher than other forms of activities and sports. This means running is bad for you, right?

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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...

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When I say personal training, what are the first things that come to your mind?

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There are a multitude of reasons why working out is beneficial. Here are a few. Which ones resonate with you?

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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.

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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.

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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.

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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.

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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.

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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!

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Have you ever lost weight by eating less only to find that you hit a plateau? The weight loss stops, you're hungry all the time, and you go back to regularly scheduled eating. Then, the weight comes right back. Let's investigate why and how you can eat for long-term success.

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With school being back, activities happening, and work not really letting up - things get chaotic and it becomes harder to have reasonably good meals during the week to support your goals. Here are 4 nutrition tips [and 4 recipes] for you to use to make things just a little bit simpler.

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Recipes:

Chili

Sheet Pan Chicken

Slow Cooker BBQ Pork

Instant Pot Mac n Cheese

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You have goals. Great! It's nearly New Year's and that means New Year's Resolutions. You know what else is coming up? National Quitter's Day (January 9th). So how can you make sure you pass National Quitter's Day and then much much more?

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Any diet can work for a while. The question becomes, "what do I do when that challenge is over" or "I can't do this diet forever, what do I do?" Let's investigate some of the common pitfalls you can avoid in adopting new nutritional habits.

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It's no secret that weight loss is challenging. It's also probably not a secret that as you age, everything gets a bit harder. Well, in today's episode, we're discussing the 12 levers you can use to help you to work beyond the, "I know what to do, I'm just not doing it."

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You've only got so much decision-making ability and once it's gone, it's gone. If you're looking to adopt a new habit, here's a strategy you can use to really move the needle in the positive direction. Let's get to your goals!

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With a new year incoming, and resolutions to follow, it's important to look into why our most successful clients are successful. We've looked and we've found 5 things that they all have in common. Let's check it out!

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Are you telling yourself these lies? Are these lies actually holding you back from accomplishing your goals? Well, let's take a look at some of these and see how you can work past them. And as always, we're giving you tactics you can employ today to make forward steps.

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Before we get too far, we're not saying you already need the ability to do strict pullups. What we are saying? What is one way you can improve your posture, build muscle, become more durable, healthier, and so on? Well, let's take a look!

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Holiday parties always seem to creep up on people. While the holidays are about giving, it seems like taking some extra weight to the new year is a thing too. Well, how do you stay ahead of the curve? Let's check it out!

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