Iron Hero FitCast

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 life
• The busy-parent tradeoff
• The lesson and takeaway

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 interesting
• 8 hours is the starting point
• How 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 problem before you understand the problem
• Action steps

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, recently
• What is coaching? Really?
• "But Chris, why can't you just send me workouts?"
• I've learned over the last 18+ years

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 coaches
• What coaches actually look at
• Why you feel guilty after a workout
• Examples
• Client story
• You're asking the wrong question
• As a coach...

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 better
• 1 - Exercises have to earn their place
• 2 - Compound beats isolation... most of the time
• 3- Is there carryover?
• 4 - Can anyone do it?
• 5 - Can it be progressed?
• 6 - Is it worth doing 10 years from now?
• The best exercise

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 questions
• Why it matters
• Start here and here's why
• Don't chase the perfect number (I know...)
• My practical recommendation
• What counts?
• "Do I need a shake?"
• "Does timing matter?"
• "What if I miss a day?"
• Your focus going forward

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 impossible standard
• The takeaways

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 has taught me
• Here are some questions for you

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 actually measuring
• The cycle from hell
• What you need to be chasing
• "I need a new wardrobe"
• My questions to you...

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 twisted...