In today’s episode we take a look at Goal Setting! Now everyone has heard that you need to set goals to build a successful life, but howwe set our goals and create e roadmap to build success is the real secret behind creating goals that will drive your success!

Timestamps:

· 0:40 – What is the big deal with goal setting?

· 1:43 – Short and Long-Term goals

· 2:43 – S.M.A.R.T. Goals

· 4:45 – Linking goal setting to Iron Body Coaching’s 6 fundamental principles

· 12:37 – Creating an action plan

· 13:50 – Celebrating your wins

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Today’s episode is all about getting ready for the holidays!! This year with a little help from us over here at the Iron Self Podcast, you are going to have the best; guilt-free, well-planned holiday season to be able to enjoy your time without interrupting your hard-earned progress from the year! Today we talk Holiday Hacks!

Timestamps:

· 1:30 – Like it or Love it?

· 2:45 – It’s all in the planning

· 5:50 – Sharing is caring (for yourself)

· 7:30 – What foods to focus on

· 9:12 – Slow down and enjoy yourself

· 11:10 – Waiting on your second helpings

· 11:56 – Bringing movement into the holidays

· 15:22 – Holiday fasting

· 17:34 – Detaching from food vs. Being present

· 19:02 – Holiday leftovers

· 22:37 – Holiday drinks

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode, we have a quick talk about motivation and consistency. Don’t be fooled by the short episode, this one really packs a punch as the ability to push our lives to the maximum of our potential is dependant on staying motivated and being consistent in our actions!

Timestamps:

· 1:11 – Where does motivation come from

· 2:20 – How do we stay motivated long term

· 3:30 – 5 Layers of why, discovering our deep purpose to stay motivated

· 5:25 – Keeping focused on your why

· 6:00 – Taking action comes before you will be motivated

· 8:05 – What does it mean to be consistent

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode we sit down with Terra Dawn, the creator of the #SelfWorthProject. Terra is a Habit Transformation Coach and Certified Personal Trainer. In this episode we dive into self-worth, building a trusting relationship with ourselves and how to build your self-worth

Timestamps:

· 0:19 – Introduction of Terra Dawn

· 1:32 – What is self-worth

· 3:55 – You can’t soar with the eagles when you keep flying with the crows

· 9:08 – The importance of being seen and heard

· 12:05 – The first steps of stepping into your own self-worth

· 18:27 – Claiming our self-worth is not just for ourselves

· 22:30 – Goal setting and our self-worth

· 26:08 – The issue of independence

· 29:54 – Building a trusting relationship with ourselves

· 34:20 – The inner critic vs. self-worth

· 43:40 – Putting in the work to get the most out of life

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Connect with Terra:

Email: [email protected] website: www.terradawn.co

@terradawn on Facebook and Instagram

In today’s episode for the first time ever, we break down our structure for building long-term lasting success! We go over the Iron Body Coaching foundational pillars of success that we use for all of our clients to create long-term lasting success and change!

Timestamps:

· 0:30 – Why are the 6 fundamental principles important

· 1:55 – Pillar 1: Movement

· 3:00 – Pillar 2: Nourishment

· 6:30 – Pillar 3: Radical Unconditional Self-Love

· 9:06 – Pillar 4: Gratitude

· 11:24 – Pillar 5: Living in the Present Moment

· 16:14 – Pillar 6: Living with a Purpose

· 19:06 – Recap of 6 Fundamental Principles for Life

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode, we have the pleasure of speaking with Tiffany O’Hearn. Tiffany is a Nutrition, Fitness, and Advanced Functional Breathing Coach with Oxygen Advantage, and podcast co-host at The Pursuit of W(h)ealth. Today we take a deep dive into all things breath!

Timestamps:

· 0:19 – Introduction of Tiffany

· 1:26 – Baseline breathing mechanics

· 4:30 – Feeling diaphragmatic breathing

· 8:28 – Functional breathing

· 9:24 – Our breath is the remote control to our nervous system

· 16:15 – Stress response and the breath

· 23:23 – How to breathe properly

· 25:25 – Benefits to nasal breathing

· 29:40 – Breathing Exercise: Feeling the difference between mouth and nasal breathing

· 38:11 – Oxygen and carbon dioxide

· 46:56 – Breathing Exercise: Light, Slow, Deep Breathing (4:6 Cadence Breath)

· 51:06 – Breathing Exercise: Learning Breath Holds (5 Second Holds)

· 54:46 – R.A.S.

· 56:16 – Bringing breath into a daily practice

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Connect with Tiffanyr:

Email : [email protected]

Tiffany O’Hearn on Facebook or @life_and_breath_ on instagram

In today’s episode we take a dive into our self-talk, self-compassion and how these affect our day-to-day lives. In this episode, we hit on self-acceptance, self-compassion and truly learning to love the beings that we are today.

Timestamps:

· 0:40 – Noticing our self talk

· 2:23 – How criticism can affect us

· 4:50 – Story of learned helplessness

· 6:40 – Changing the story that we tell ourselves

· 9:46 – Self-acceptance

· 11:44 – The ingredients to self-compassion

· 16:00 – Our self-critic

· 19:36 – How do we start to change our thoughts and beliefs

· 20:38 – We are never alone

· 22:36 – Mindfulness without judgment

· 24:22 – Bringing self-compassion into our self-talk

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode we talk power and speed. Building these two attributes can help to build a solid base for athletes. Today we go over what power, strength, and speed are, as well as how to improve on these areas for any athlete.

Timestamps:

· 0:50 – What is power and strength

· 2:14 – Why would someone need to improve their power

· 2:55 – Translating strength in the gym, to power in your sport

· 5:04 – How to test your baseline power

· 7:46 – How long does it take to see improvements with training

· 12:34 – Top exercises to improve power and strength

· 15:30 – Runners wanting to improve their speed and times

· 17:22 – HIIT vs MIIT

· 18:15 – Final thoughts and recap

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode we dive into gratitude. Gratitude is a great way to start to bring to light how truly amazing and blessed our lives already are. Today we touch on all things gratitude, we go over some studies, talk about different ways to include a gratitude practice, and so much more!

Timestamps:

· 0:40 – What is gratitude

· 2:45 – The choices that we make

· 5:40 – How does gratitude affect our mindset?

· 6:20 – Basic gratitude practices

· 8:09 – Gratitude studies

· 13:15 – Real world application of gratitude practice

· 18:33 – Some different ways to express gratitude

· 21:25 – Gratitude is authentic and emotional

· 25:58 – Kaila’s gratitude homework

· 29:00 – Why gratitude works

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

In today’s episode we have the pleasure of speaking with Eleanor Duelley. Eleanor is a board-certified Functional Dietician Nutritionist and Holistic Health Coach. She is the founder of Nourishing Nutrition in Burke, Virginia. Today we dive into Stress, Nutrition, and Adrenal Fatigue.

Timestamps:

· 0:19 – Introduction of Eleanor

· 1:20 – Our stress response

· 10:44 – Treating the symptom vs. root issues

· 14:20 – Establishing positive habits

· 15:55 – Creating a trusting relationship with ourselves

· 20:48 -Inflammatory foods

· 22:41 – Stress response and food intake

· 25:48 – Adrenal reset program

· 29:56 – Adrenal fatigue

· 35:50 – Recap and final thoughts

Connect with us:

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

@ironbodycoaches on Facebook or @ironbodycoachon Instagram

Connect with Eleanor:

Email : [email protected] Website: https://www.nourishingnutrition.net

Podcast: https://open.spotify.com/show/2GlGhfbQfCnG38JKrk2Y7y?si=3fca840d32024992