Iron Hero FitCast

Episode Summary:

You're eating healthy, working out consistently, and trying to do all the right things - so why Isn't the scale moving? In this episode, we break down the reason for weight loss stalls, from under-eating to over-stressing, and how youc an finally start making progress again.

Who is This Episode For:

If you're stuck in your fat loss journey, feeling frustrated by the scale, or wondering what you're doing wrong despite your efforts - this one's for you.

Key Moments:

• You're probably not eating enough
• You're probably eating too much
• You're not moving
• You're not considering all the changes
• Your hormones
• What now?

Episode Summary:

You are busy. Life is busy. It becomes more busy as your children get older. So, what do you do? Do you throw in the towel or do you find another way?

Who is This Episode For:

If you're someone who struggles with time management relative to doing the things necessary to achieve your results, listen in!

Key Moments:

• The "excuse"
• This is not the real issue
• Reframe things for yourself
• Tactics to "make time"
• Coaching
• Your homework + next steps

Episode Summary:

While food choice certainly matters, how much do the net calories that you eat play a part in your weight loss, your weight gain, or whatever your body composition goals are?

Who is This Episode For:

If you're someone who tracks your food, or even if you don't (but you struggle with weight loss), this one is for you.

Key Moments:

• BMR - basal metabolic rate
• Me as an example
• Do you need to eat more than you think?
• Food choice matters, BUT...
• How to adjust to hit your goals
• Need more help?

Episode Summary:

You're thinking you're doing the right things but are you really sure? Are you employing a tactic or technique that is actually taking you in the wrong direction?

Who is This Episode For:

If you want to optimize what you're doing for your health and fitness goals, this one's for you!

Key Moments:

1. Do you even know you're sabotaging yourself?
2. "Just wait"
3. "Perfect"
4. "Motivation"
5. "More is not better"
6. "Tracking" but not like you think
7. Start today

Episode Summary:

You're experiencing sub-par results? Maybe you're regressing? Maybe you've hit a plateau. No matter what, here are 6 things you can do to improve your results starting TODAY.

Who is This Episode For:

Someone with limited time, mental bandwidth, and prefers simple [actionable] items to get more for their health and fitness effort.

Key Moments:

1. Food tracking (maybe not what you think)
2. Protein, protein, and more protein
3. Take a walk
4. The s-word
5. Intensity
6. Gratitude

Episode Summary:

Things are getting warmer and that means more cookouts, more parties, more time at the lake. Those things mean more food and more drink. How in the world do you stick to your goals now?

Who is This Episode For:

If you're someone who enjoys being social, or you just have a lot of social things going on when things get warm, here are some strategies you can use to stay on track.

Key Moments:

1. Skipping meals
2. Hydration
3. Slowing down
4. Taking ownership + the 80/20 rule
5. Social connections
6. Pick your proteins
7. "No"

Episode Summary:

There is no doubt that being a parent with a career makes things very challenging. Well, our goal is to provide you solutions to make things very doable and very effective.

Who is This Episode For:

Have children? Have a career you're focused on? Want to achieve certain weight, health, strength, or fitness goals? This one's for you!

Key Moments:

• I am that guy
• 2 main issues
• Let's break it down further (the 6 struggles)
• What are some solutions? Here are 5
• If you're going to do it, you need to do it
• Additional guidance

Episode Summary:

It's great to have goals. It's great to have motivation. But what about the times when things slow down, or it's cold outside, or you simply don't feel like doing it. Enter: process goals.

Who is This Episode For:

You're someone who just started working out and want to clear a little more of a path? Maybe you're someone who's been working out for a while and want to find a new means of staying the course to your ultimate goal? This is the topic for you!

Key Moments:

1. How can focusing on this specific type of goal make your path to your goals better?
2. Outcome goals
3. Process goals
4. Rubber meets the road
5. Some homework for you (because why not?)

Episode Summary:

What is the #1 challenge you will encounter during your weight loss journey? Why aren't you losing weight? Let's check it out!

Who Is This Episode For:

You've struggled to lose weight and keep it off? You are currently on a weight loss journey? Well, listen in and take action!

Key Moments:

1. You don't have a clear plan
2. Let's define what a "plan" is in this context
3. The elements of a good plan for losing weight and dropping body fat
4. Your workout plan
5. Your nutrition plan
6. Your means of tracking
7. All together now!

Episode Summary:

You have questions - we have answers. In this episode, we answer 8 more of the most commonly asked questions in CrossFit, strength training, or anything else health and fitness related.

Who Is This Episode For:

Are you brand new to exercise or CrossFit? This is for you. Are you someone who has been doing it for a while but struggle with continually making improvements? This is also for you. And everybody in between.

Key Moments:

1. "Will lifting weights make me bulky?"
2. "Do I have to lose weight to start CrossFit?"
3. "How often should I workout to see results?"
4. "Why don't I lose weight even though I'm working out?"
5. "What is the best way to improve my cardio?"
6. "How do I stay motivated?"
7. "How long will it take to see results?"
8. "How do I avoid injuries?"