There is so much information out there about how many calories we “should” be eating or what our bodyweight “should” be. Today we take a deep dive into how weight-loss really works in our body. We discuss how many calories we need, our hormones, our metabolism and the differences between males and females.

Timestamps:

· 1:55 – Controlled Starvation

· 2:35 – Hunger and Satiety Hormones

· 4:06 – Weight-loss vs Body Recomposition

· 5:30 – How many calories do we need?

· 7:20 - Figuring out maintenance calories

· 8:48 – Mike’s story with finding his maintenance calories

· 11:57 – Fast vs Slow Metabolism

· 13:29 – Male vs Female Hormones

· 19:40 – Whole vs Processed Foods

· 25:47 – Bringing it all together – episode synopsis

Connect with us:

Email :  [email protected] website: www.ironbodycoach.com

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

A vision is what takes what we want from a dream to a reality. It helps us to bridge the gap between perception and action. In today’s episode, we discuss two different ways to start building a vision for your ideal life! We will give you some ideas to get started towards the life you have always wanted!

Timestamps:

· 1:10 – What is a Vision

· 2:45 – Goal Setting

· 5:40 – Vision changes throughout your lifetime

· 8:10 – Importance of tying a vision to a feeling

· 10:30 – Fear around your vision

· 12:10 – How to create a vision

· 13:30 – Journaling Question #1

· 14:32 – Journaling Question #2

· 15:53 – Eulogy story and writing your legacy

Connect with us:

Email :  [email protected] website: www.ironbodycoach.com

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Our mind is extremely powerful; what we believe and perceive becomes our reality. Today we discuss tips for improving our focus within our mind space to lead the life we truly desire. We discuss moving from a fixed to a growth mindset, adopting the law of attraction, finding empathy for ourselves, and moving into more positive thinking.

Timestamps:

· 0:27 Recap previous episode on Focus, Priorities, and Outcomes

· 2:28 Story of a man with cancer who takes “magic” serum

· 4:19 The placebo effect

· 5:16 Hypnosis Study

· 7:20 Example of placebo effect from the book, The Body Keeps the Score by Bessel van der Kolk

· 9:46 The Law of Attraction

· 13:38 Inner Critic

· 14:40 Growth vs Fixed Mindset

· 16:18 Mike’s #1 tip for harnessing the power of your mind

· 18:09 Affirmations to bring you into the present moment

· 20:15 Kaila’s #1 tip for harnessing the power of your mind

· 21:38 Empathy for self and others

· 22:43 The power of positive thinking

Connect with us:

Email :  [email protected] website: www.ironbodycoach.com

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Accomplishing your goals comes down to where you place your focus and what you prioritize each day/week/month. If you want to start crushing your goals it’s time to take control of your focus and priorities. In this episode, we will give you the steps to identify what you are prioritizing now, identify what you want to prioritize or accomplish and how to start creating that change!

Timestamps:

· 0:36 Cherokee wisdom tale

· 2:17 Defining priorities

· 4:50 Task – Worksheet idea for Daily, Weekly, Monthly Priority Identification

· 6:50 What do you want to prioritize and do you need to add/remove/change anything?

· 13:40 Small changes – habits stick when…

· 14:52 Low Hanging Fruit

· 16:20 Big Kahuna

· 17:55 Self-talk – how do you define yourself?

· 19:01 Discussing what are your current values and how to identify

· 20:51 How do I change? What is the one thing you can do?

Connect with us:

Email :  [email protected] website: www.ironbodycoach.com

@ironbodycoaches on Facebook or @ironbodycoachon Instagram