Eats & Iron

Eats & Iron

By KadeHealth & FitnessFitness
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Eats & Iron episodes

  • Episode 8- Basics of training and nutrition w/ Taylor Rutzki
    Hey everyone welcome back for episode 8 of the Eats&Iron podcast! This episode features our very first guest and good friend of the show Taylor Rutzki! 
    Taylor is currently finishing up his kin degree at the University of Regina. He is also an avid enthusiast of all this fitness and bodybuilds himself. Taylor is also a coach working with people online to help them reach their goals. 
    We dive into Taylor's philosophes when it comes to training and nutrition, as well as what sort of approaches he finds effective for himself but also his clients. 
    Follow us: 
    @kessajay
    @kadetubafitness
    @taylor_rutzki
    See the time stamps below and we hope you enjoy this episode! 
    Time stamps:
    Intro/ Taylor’s background 00:00
    Taylor’s philosophy on training/ what to focus on as a beginner 3:35
    Building a workout program 8:00
    Taylor’s approach to nutrition/ nutrient timing, carb cycling  15:05
    Importance of protein 21:50
    Why hyper palatable foods are causing cravings 25:10
    What are most people doing wrong with their nutrition 26:50
    Knowing when to switch up exercises in your training/ how long do you stick with exercises 34:00
    Taylor’s Instagram/ where to find him 41:23
    Taylor’s final message 43:54
    46 min
  • Ep.16 Prep Q&A Should you eat fruit on prep?

    We have Taylor back, this time for a Q&A on his prep he finished 4 weeks ago!


     We cover tons of tips on diet, cardio and training.   Make sure you to like the video, share with your friends and subscribe for more!


      Follow us on Instagram:  

    @kadetubafitness 

    @taylor_rutzki

     @eatsandiron

    58 min
  • Episode 15 - Q&A Are crocs appropriate gym wear?

    Hey guys we are back for another episode! We've had some difficulties getting some content we've produced for you guys out, so we are back on the audio for a bit! Today we go over some of your guys questions regarding gym balance, best glute exercises, vitamins and more! 

    We hope you enjoy the episode and keep sending us your questions so we can do more of these Q&A style episodes! 

    Also make sure you rate the podcast and share the episode with your friends! 

    Follow us for more: 

    @eatsandiron

    @kessajay

    @kadetubafiness

    Time stamps below:


    Episode 15 time stamps:

    • 00:00 Intro/ technical difficulties 
    • 2:30 Are crocs appropriate gym wear?
    • 3:27 Are you females accepted into the gym (especially the male dominated sections) ?
    • 10:00 What do you do when you feel like you’ve hit a plateau?
    • 15:28 Best glute exercises and exercises for overall leg development?
    • 28:15 Balance when is training too much or not enough?
    • 33:00 Vitamins/ multi-vitamins which are the best?
    • 37:42 How to increase mind muscle connection?
    • 44:47 wrap up
      • 46 min
    • Episode 14 - Drinking while staying fit

      Hey Guys welcome back to another episode! This week Kade and Kessa go over how you can stay fit and on top of your goals while still being able to go out and drink with your friends! 

      This episode covers how to plan out your day, the best options for drinks and more! 

      We hope you enjoy this episode and please make sure to subscribe to the podcast and share with your friends!

      As always the show note are below. 


      Follow us more for content: 

      @eatsandiron

      @kessajay

      @kadetubafitness


       Time stamps:

      • 00:00 intro/ podcast plans
      • 6:10 Kessa plays football
      • 13:36 Fitness over the summer
      • 16:50 How much alcohol can you drink before you impact protein synthesis
      • 21:30 How to plan out a day you’re drinking
      • 28:04 What kind of drinks should you have?
      • 31:19 Snacking temptations/ hangovers
      • 34:00 Not eating before helps you drink less overall
      • 35:09 Importance of hydration
      • 36:49 Mindset before you drink on your goals
      • 39:33 choosing the best food options possible
      • 40:58 Intentions when going to drink (think of your goals)
      • 43:28 Who do these tips apply to
      • 45:58 Wrap up
        • 49 min
      • Episode 13: Making a Career in fitness (truths of the industry)
        WE ARE BACK! Kessa and Kade are finally back with a new episode! 
        We get into making a career in the fitness industry. What it takes, how can you make money and what we look for to even purchase from someone in the industry. 
        We hope you enjoy this episode, remember to share and subscribe to the podcast to stay up to date with all the new episodes! 
        For more content or any questions you have or topics you want us to cover follow and DM us on Instagram! 
        @eatsandiron
        @kessajay
        @kadetubafitness
        As always time stamps are below. 
        Time Stamps:
        00:00 intro/ flag football
        9:37 How to make money in the fitness industry
        16:27 Buying products based on an someone’s appearance
        21:07 Buying products based on someone's knowledge
        25:40 What we look at when purchasing fitness industry products
        30:12 Followers brings credibiltiy
        34:56 Old social media fitness vs New social media fitness
        37:58 How to make people interested in you
        43:48 The people who do the best in fitness
        47:25 Who wants to be on Kessa’s team ?!
        51:12 Starting our Youtube channel
        55:53 Can you solely make money on social media/ wrap up
        1 hr 4 min
      • Episode 12 - Random rambles & Catching up

        Hey Guys! 

        Welcome back for episode 12 of the Eats&Iron podcast! Sorry we have been a bit inconsistent with the podcasts as of late. We have been working and making big moves in our personal lives, which has drawn all of our attention. So for this episode we wanted to just shoot the shit and catch up a bit with you guys instead of the more informative style episodes we normally do. 

        We hope you enjoy it and we will be back hopefully cranking out more episodes shortly! Hopefully we can also soon tell you guys more of what we have been doing. Show notes below. 

        As always please share and rate the podcast it helps so much and we seriously appreciate your support so much! 


        Follow us:

        @eatsandiron

        @Kessajay

        @kadetubafitness


        Show notes: 

        • Intro: 0:00
        • Tiktok leggings 4:00
        • Shorts season & spray tans 7:15
        • Taking yohimbine 12:33
        • How Kade got into bodybuilding 14:21
        • Being obsessive 19:25
        • Prime years for being a bodybuilder 25:21
        • Kade’s skin care 27:30
        • Kessa’s new training style 30:23
        • Never repeating your workouts stalls progress 38:15
        • Trusting the progress and getting Kessa into crossfit 39:49
        • Why crossfit looks so appealing 42:04
        • Our future training plans 48:39
        • Outro 51:10
          • 52 min
        • Episode 11 - Q&A Making veggies taste good + which supplements are useless?

          Hey Guys welcome back to the E&I podcast for episode #11 !! This week Kade and Kessa talk about tips to make your veggies taste oh so good. Plus we dive deep into the costs of getting lean, which supplements are useless or overrated and how to optimize muscle recovery. 

          We hope you enjoy this episode and please make sure you follow the podcast on whichever platform you listen on and review us! We greatly appreciate it! 

          If you want to follow us for other training, nutrition and supplement tips you can follow us on Instagram:

          @kessajay

          @eatsandiron

          @kadetubafitness

          As always time stamps are below! 


          Ep.11 time stamps:

          • Intro/ nicest booty 0:00
          • Start of Q&A, Kessa was right 3:45
          • Ways to make veggies taste good 8:45
          • Starbucks drinks 15:45
          • Food subscription boxes 19:00
          • Flipping a switch 22:50
          • Optimizing muscle recovery with nutrition 27:06
          • Costs of getting lean 28:40
          • Intuitive eating 30:25
          • BCAA’s 37:50
          • Protein powder is overrated 43:15
          • Supplements don’t fix everything 47:25
          • Stop intaking so much caffeine 48:17
          • Is collagen all hype? 50:31
          • Higher cost doesn’t mean it's more effective 56:54
          • Do you need fat burners to burn fat? 59:49
          • Other ways to optimize recovery 1:00:54
          • Wrap up 1:08:48
            • 1 hr 10 min
          • Episode 10 - Fit shaming, fat shaming and self improvement

            Hey everyone welcome back for episode 10! This weeks episode we talk about fit shaming, fat shaming and about self improvement. We go over why people fit or fat shame and how to look inward to work on yourself and improve your own self! We hope this episode sparks some inspiration inside you to better yourself. As always the time stamps are below! 

            To follow us: 

            @eatsandiron

            @kessajay

            @kadetubaftiness


            Ep. 10 time stamps:

            • Intro 0:00
            • Fit shaming 3:20
            • Only stuff that goes viral is polarizing or negative 14:10
            • Fat shaming 22:00
            • Can’t please everyone 30:04
            • You don’t know where someone is on their journey 33:07
            • Kade&Kessa being fit shamed 39:24
            • Self awareness & reflection 41:52
            • Comparing yourself to others pros and cons 45:52
            • How to build self confidence 50:52
            • Wrap up/ recap 58:36
              • 1 hr 7 min
            • Episode 9 - Muscle imbalances, muscle activation therapy and summer diet plans

              Welcome back for episode 9 of the Eats & Iron podcast! Kessa and I have had a hard time lining up our schedules the past few weeks to get a podcast done! So we apologize, but now will be able to get to a more regular upload routine again, so thank you for your patience! 


              This episode we talk about muscle imbalances and what you can do to work on them and fix them! We talk about our summer shred plans and about our current diet plans and how and what we will be doing to tweak them for the summer! 


              We hope you enjoy this episode and greatly appreciate it if you could follow and like this episode and share it with your friends to help grow the podcast! Show notes as always are below.


              To follow us:

              @eatsandiron

              @kessajay

              @kadetubafitness


              • Intro 0:00
              • Talking about Kade’s inbody scan 2:20
              • Muscle imbalances (Kade’s tips) 5:00
              • Mind muscle connection (Kessa’s tips) 9:00
              • Muscle activation therapy 13:43
              • What you should do to fix muscle imbalances 22:30
              • Body dysphoria 33:40
              • Kessa’s tiktok story 39:10
              • Kade’s summer goals/ diet 42:20
              • Kessa’s snacking habits/solutions 49:40
              • Stealing meal prep 59:30
              • Wrap up 1:04:42
                • 1 hr 8 min
              • Episode 7 - Lean bulking and how to choose a pre workout

                Hey guys, welcome back! Thank you for being patient as we have been busy the past couple weeks, but we are back for an awesome new Eats & Iron podcast episode! 

                In this episode we cover Lean bulking and bulking in general, what it means and how to go about it. We also cover pre workouts, ingredients, doses and how to go about knowing what to even look for. Time stamps are down below as well! 

                We hope you enjoy this episode and please share with your friends, follow the podcast and leave a review! 


                To follow us on Instagram: 

                @Kessajay

                @Kadetubafitness


                Time stamps:

                • Intro 0:00
                • “lean bulking” vs “bulking” 2:20
                • Principles of bulking 8:30
                • IIFYM 15:00
                • Full days of eating and role models 20:00
                • Hyperpalatable foods 26:00
                • Gainer shakes, should you use them ?36:44
                • Should you take protein? 43:21
                • Should everyone use a pre workout 46:21
                • Natural vs synthetic caffeine 51:51
                • Main pre-workout ingredients 56:03
                • Other stimulates 1:02:09
                • Ingredient dosages 1:06:00
                • Why you don't want just high stim pre 1:10:16
                • Our top 3 favourite pre workouts 1:11:37
                  • 1 hr 22 min

                About Eats & Iron

                From the publisher's feed

                Your co-hosts Kessa and Kade are combining their knowledge on everything Eats (nutrition, diet, health) and Iron (workouts, fitness, exercises). You can expect episodes that will help you navigate…