If you only have 30 minutes per day is even worth working out? In this episode, I sat down with CeCe English & Jeff Chenault to discuss the benefits and application of optimizing your workouts if you only have 30 minutes per day. Are you going to win any bodybuilding competitions or become an Olympic weightlifter in 30 minutes per day - probably not - but you can gain benefit & muscle gain in 30 minutes per day.

Topics Discussed:

How many days should you workout
Should the frequency of workouts change?
Intensity: cluster sets, supersets & tempo

Timestamps:

00:00 Intro
01:30 Muscle Building
04:57 Frequency And Organization
13:41 Workout Structure
23:11 Intensity

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

In this after dark episode, I got together with my buddy Kyle Manzano from Manzano Tactical. I actually met with him over at his shop and we talked a bit about what he does and what he's doing as an instructor. Kyle's an interesting guy and he's doing a lot of things in the industry - he is making a lot of waves.

While we're discussing that, we're actually putting together a SBR for me. You will hear us working in Kyles garage while recording. If you hop on over to the YouTube channel, you'll get to see some of the stuff that we're working on.

We go through some equipment, some of the stuff we like & why we like it all as we're building a SBR in prep for CRW. We do talk a little bit about the CRW event that we're both gonna be attending on Friday - the day this episode actually drops. 

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

Welcome back to Iron Sights! In this episode, I sat down with CeCe English & Jeff Chenault to talk about RDF Strong: A foundational strength training program available at rdftrainonline.com

If you  want to follow a proven program designed by a collective group of trainers at Red Dot Fitness, RDF Strong is the best place to start: https://www.reddotfitness.net/p16297-rdf-strong

For the first 50 people USE CODE "STRONG20" FOR 20% OFF!

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

Episode Timestamps:
00:00 RDF Trainer Following RDF Strong
04:02 Where Do I Start?
10:38 What To Expect With The RDF Strong Program 
16:48 Individuality 
19:44 Specificity
20:29 Overload
24:16 Tempos
29:05 Phases Of RDF Strong
36:57 Hypertrophy
41:01 Deloads
49:29 What Is Next?

This episode is sponsored by BLKGUNCO: https://www.blkgunco.com/

In this episode, I sat down with Neuroathletic coach, Tony Rhine. Tony helps 30-50 year old individuals get out of pain and perform at their best. He is a lifelong learner, jiu-jitsu practitioner, former boxer and soccer athlete. In this episode, Rhine shares  how training the brain and vestibular system can improve human performance specifically on the mat, range & in life.  His content on Instagram caught my eye and I invited him out from Arizona to teach a workshop at Red Dot Fitness before sitting down to record this episode. We discuss his background, relationship to L.E. & the 2A community as well as best practices that he recommends you use to improve your health. Check out the links below!

Follow Tony Rhine
Instagram: @tony.j.rhine
Join Tony's 3 Months To Pain Free Program: https://www.tonyrhine.com

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

One of the most intimidating exercises for any new lifter is the pull up. For years, I've worked with clients and have helped them get better at pull ups. In this episode, I am joined by trainers CeCe English & Jeff Chenault who have also helped countless clients get better at doing pull ups. The three of us walk you through solutions we've found to quickly progress and improve your strength. We discuss: anatomy of the exercise, drills to do, eccentrics, grip strength & more!

Get RDF Strong Now: https://www.reddotfitness.net/p16297-rdf-strong

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

Welcome back to Iron Sights After Dark! In this episode, I sat down with Jeff Chenault and special guest Kyle Manzano with Manzano Tactical.  To open this episode, we got into Kyle's business and the origin story of the popular Manzano Tactical targets which have made their rounds around the world. Later in the episode the conversation shifts to gun laws that are coming to your state. It's been a wild couple months in California and there's some recent legislation that has passed through San Jose City Council that any firearms owner in the country should pay close attention to.  Tune in for education and entertainment on: Manzano Tactical, gun laws In California, politics, home ownership, the homeless problem in California & what to do about all the crazy!

Timestamps:
00:00 Intro, Manzano Tactical, Targets & Shooting Challenges
13:14 2A Rights Under Fire
14:45 What Just Happened In San Jose
20:19 A meeting With The President
22:03 The Fine System & Bogus Insurance Policies
24:22 Pay To Play For CCW
25:54 CCW Permits Allowed For Facebook/Meta
28:31 Governmental Surveillance When You Purchase A Firearm
33:23 The Paperwork of Buying A Firearm
34:34 Gun Violence & Laws In San Jose
35:58 Taxing Gun Owners
45:17 How Strict Are The Gun Laws In California
47:17 Would It Be Safer If Everyone Had A Gun?
54:13 Homeless or Un-Housed?
56:34 The Gun Debate
57:26 Penal Codes In California
1:00:47 Keeping Up with Gun Laws
1:02:04 The Future of The Case
1:06:20 California Spreads Cancer
1:08:52 What Voting Changes
1:12:23 Homelessness In San Jose
1:21:57 Key Points & Summary

Follow Kyle Manzano
YouTube: https://www.youtube.com/channel/UCWde7yv9Ok1_hrbx4ED1VVQ
Instagram: https://www.instagram.com/manzano.tactical/
Website: https://www.manzanotactical.com/

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

More Iron Sights Interviews:

Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

This episode is about acknowledging, forming accountability and taking responsibility for the behaviors that are most detrimental to your health.  CeCe begins the episode discussing the root cause starting with the younger generation. She discusses body image issues as well as overcoming personal health issues in her own life in order to be a better mother. Arguably, there isn't a nation in the world that has more resources, research and accessibility when it comes to health than The United States.

We discuss the roadblocks of getting healthy, the first steps to take & how to continue on a path of health & well-being. Being complacent is a choice. Laziness is a choice. Feeling comfortable is a choice. Limited time & finances are smokescreen excuses for a lifestyle that will lead you to your retirement going to medical bills.

Physical Education is now optional, 75% of Americans are considered obese & people are still not making the choices and taking steps to overcome unhealthy behaviors. Sometimes the hard truth is what needs to be heard. You can't normalize what is UNHEALTHY and that's exactly what is happening right now.

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

More Iron Sights Interviews:

Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Tune in for an update on what's been going and what to expect with Iron Sights.

Listen to Scott Howell's Interview on The Path Podcast with Mike Salemi:
https://podcasts.apple.com/us/podcast/readying-your-life-business-for-the-unpredictable/id1643622665?i=1000581904483

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

More Iron Sights Interviews:

Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

In this episode, CeCe, Jeff and I challenge the hot topic of cold exposure and/or cold therapy. Let's be honest, everyone is doing it - it's a hot topic but nobody really knows how often to do it, the exact temperature you should be implementing it with and all the other variables that go undiscussed. Filling a bathtub with ice and jumping in for a couple minutes isn't the only way cold therapy is showing up - we also discuss cryotherapy & nitrogen chambers. This conversation covers the common benefits cold therapy promises like: inflammation, recovery, fat loss, vasoconstriction,
lymphatic drainage, pain receptors & more! We love cold therapy but wanted to contribute to the greater conversation on using the cold to heal and improve your life.

Some of the questions we answer are:
Does applying ice actually help both superficial and deep injuries?
Is contrast exposure (hot & cold) better or worse than solely cold exposure?
Does cold exposure reduce protein synthesis?

In almost every case, after doing a strenuous workout & implementing cold exposure people feel better, report decreased soreness, sleep better and even reduced depression. CeCe breaks down the Nervous system to explain the why behind these physiological benefits. You will learn about the Vagus nerve, hormones, breathwork & all things cold therapy!

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

More Iron Sights Interviews:

Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Welcome back to Iron Sights After Dark! After ten years of school, two bachelors and a masters degree Destiny Morris somehow found time to stop by and record an episode with me on all things mental health. We got connected through my good friends Greg & Jesse over at The Overwatch Collective. Destiny's private practice focuses on healing trauma within the first responder community.  Our conversation explores new forms of therapy like eye movement desensitization and reprocessing (EMDP) and transitions into discussing youth mental health as well as the pros and cons of normalizing mental health on social media.

Contact Destiny:
Instagram: @on_being_resilient

Sponsors by Red Dot Fitness Online Training Programs:

Red Dot Fitness Training Programs: https://www.rdftrainonline.com

Online membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership

Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching

Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1

Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/irons

More Iron Sights Interviews:

Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s