Intro

• Today we are talking about how everything from sex, steps, and your dog sleeping in the bed can affect your performance in the gym. Welcome back to Too Much in Common!

What we have in common?

• We don’t care about big things, but sometimes small things stress us out

Whoop

Overview and how long we have been using it

• Member since Apr 2018 / Lauren 1 year
• Different types of wearables
• What we mainly use it for
  • Ryan - sleep, calories, resting heart rate and respiratory rate
  • Lauren - calories, sleep, strain

Cost

• Annual 239$
• Whoop Pro 383$ (Free item every 3 months (bands, batteries, body) 20% off all items and free shipping)
• Monthly 30$

Pros

• Just added steps
• Completely waterproof and doesn’t need to be washed much
• Stays charged for 3-4 days
• Easy to wear all day/night
• Data is very accurate (HR/calories)
• Great customer service
• Tried and tested
• Very customizable

Cons

• Battery
• Accessories are expensive
• Cost can be seen as a con

Show Day: NPC Supplement Giant Colorado Muscle Classic

In this episode Ryan and Lauren discuss bodybuilding shows and what to expect as a first time competitor or spectator. Bodybuilding is a niche sport and one you may not be too familiar with, so we break down all the details for you in this episode.

Into: Colorado Muscle Classic Oct. 5th —> peak week, show day run down, what we thought of the show, what to expect as a spectator, different federations

What do we have in common segment

• Over season everything

Cute gym Moment Segment

Peak week —> Loading / Water / Salt

• Less cardio / increase in carbs and overall food to fill out

Show day run down —>

• Tanning, gloss, line up, individual routine
• Physique, classic physique, bodybuilding
• Bikini, wellness, figure,
• True Novice, Novice, open, masters, special —> Overall

What we thought of the show —>

• Smaller show
• Qualifying for nationals
• Different federations

If you want personalized coaching or nutrition from Ryan go to www.ironoathfitness.com

In this episode we discuss everything gym etiquette. Some of these are fairly obvious, but I guarantee there will be some that you haven't heard of before. We start out with some rapid fire ones that are more typical. For example, wiping down your equipment, when you should film yourself, how to use chalk and more.

Then we deep dive into some more nuanced topics of gym etiquette, which is the part where you really get some bang for your buck. I think a lot of these topics are supposed to be "unwritten rules" of the gym, but if you are new or generally inexperienced it could take you years to pick up on them.

Like we mention in the episode if you have an obvious gym etiquette rule that we missed we would love to hear about it.

If you learned something from this episode leave us a comment! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky.

In this episode Lauren and I discuss where the heck we have been, how my thumb almost got cut off, timezone traveling, and our main topic of body dysmorphia. Check out the outline below!

• Episode overview
  • Define BD
  • Who deals with it
  • Why people deal with it
  • Plastic surgery/Cultural norms
  • Why its prevalent in bodybuilding/fitness
  • Our experience with it and how we deal with it.

We dive deep into how body dysmorphic disorder (BDD) is diagnosed clinically, the various treatments offered, why men and women deal with it, how common is it really, and more.

Obviously, we take a lot of our examples and information from the fitness realm because it does appear to be more common in this population. Lauren and I have both dealt with BDD in varying degrees, so we also give tangible advice on how to deal with it and get through it.

If you learned something from this episode leave us a comment and review! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky.

Also, check out the sponsor of this episode AE 5! Its the greens supplement everyone wants, but no one can get their hands on. This is for obvious reasons that are stated clearly in this episode.

Hey everyone!

On this episode we talk about 6 things we have learned about fitness and nutrition over our years of training. These are mistakes we made along the way that lead to slower gains, injuries, frustration, wasted money, and decreased performance. Thats why we wanted to do this episode. We don't want you to have to take the long road and make the same mistakes we did.

We dive deep into whether supplements are necessary, the difference between strength and hypertrophy training, the essentials of building muscle at any point in your fitness journey, and the importance of nutrition and sleep in building muscle and strength. We have both been training long enough to know what works and what doesn't and we can help you sift through the slew of misinformation that is the fitness industry.

We tackle the science in this episode and bring you the actual facts based on the most current sports science research. Of course, there is usually not enough individual variation in sports science research so we bring our personal anecdotes as well. These are not as good as evidence-based recommendations, but there is no harm in implementing some of our strategies to see if they work for you as well. We both base our training on a mixture of research-backed claims and "anecdata" from other fitness minds we trust.

Sit back and enjoy this episode and leave us a rating if you liked this episode. Also, feel free to comment below with some of the lessons you have learned over your fitness journey.

Happy lifting everyone!

Check us out on YouTube: https://www.youtube.com/channel/UCRdKc5DrWkbroSF3bQSWQPQ

Personal Training and Nutrition From Ryan:

www.ironoathfitness.com

In this episode we talk about a habit that we have been doing since the beginning of our relationship. We swear by it and honestly it has helped us avoid and conquer so many hardships together. People always stress the importance of communication in any relationship, but especially romantic ones. Thats where Sunday Questions come into play.

Sunday Questions are essentially a weekly check-in for you and your partner. Its a time to reflect on the week and discuss how you showed up for each other, what made you proud, how you worked well together, and how you didn't show up for the other person. These weekly check-ins are crucial to relationship satisfaction because it creates a safe space every week purely for communication. This is the reasons we swear by these questions, they force you to communicate. This weekly communication about positive and negative things creates consistency with communication. When you are consistent nothing is being swept under the rug that would build resentment over time and can come out in nasty ways, everything is being brought to the table.

These type of questions may feel awkward at first, so take it slow and maybe ask one or two then add some each week. We promise these will enhance your relationship and they will probably lead to more intimacy as well, so do them in bed on Sunday if you know what I mean.

We created a list of 12 questions, but feel free to customize them however you choose to.

1. How have I shown up for you this week?
2. How have I not shown up for you this week?
3. What do you need from me this week?
4. What do you want for us in the next week?
5. Give one reason why you love me?
6. Give me on compliment
7. Freestyle (explained in the show)
8. What made you proud of me this week?
9. How did we work well together this week?
10. If you could change one thing about the week what would it be?
11. What do you need more or less of me this week?
12. Whats one good thing you did this week that wasn't for show?

Hey everyone! This episode is all about helping you guys lose weight. Whether you want to get lean for a beach vacation, your wedding, or a bodybuilding show this one is for you.

We walk through several different diet modifications and swaps that apply to many of the common mistakes in dieting. A lot of these mistakes we learned ourselves by making them or by helping clients though them.

The food swaps that we cover make a big difference. Even cutting 100 calories a day consistently will add up to losing pounds on pounds in the long-term. It goes both ways though and its usually easier to gain weight than to lose it, and we discuss this too.

We also cover food prepping strategies, how to control hunger hormones, and more. Enjoy!

Do you struggle with consistency in the gym or the kitchen? This is one of the most common complaints we hear, so we dedicated a whole episode to helping you dial this facet of fitness. We outline many tangible steps to create consistency and outline exactly what has worked for us and our clients.

Many of these recommendations are based off of years of experience. Also, we walk through our educational background and training experience that we draw on to make these recommendations with much banter along the way.

Ryan has a bachelors degree in health and exercise science, went to medical school, and has been training clients for over 10 years. Lauren qualified for nationals in bodybuilding (bikini division), is a CrossFit quarterfinalist, and loves group fitness.

Our training experience combined is over 20 years! That's a lot of knowledge to share and sharing fitness advice is something we both love. Please let us know what you think of our first episode and look out for episode 2 which is all about losing weight.

https://www.youtube.com/channel/UCRdKc5DrWkbroSF3bQSWQPQ?sub_confirmation=1