Iron Hero FitCast

Episode Description:You're a busy parent and you don't necessarily have time to separate and track things. You don't want to make multiple dinners because you want something different from your family.What We're Covering:Why we're looking at it this way1 - Protein2 - Sleep3 - Cooking for your family4 - NEATWhat's next?

Episode Description:You're trying to fit healthy eating and exercise into your routine. And there doesn't seem to be the "time" in there to do everything you want. Introducing habit-stacking... it's not new, but let's talk about it!What We're Covering:What is habit-stacking?Let's take a look at some examples from my life1 - The kid's table tactic2 - The cooking tactic3 - The meal time tactic4 - The strength training tactic5 - The gym bag tacticImplementation for success

Episode Description:There's a certain way to lift that you did when you were 21. You're also not 21 anymore. You're learning more, you're evolving more, and there's a smarter way to do it.What We're Covering:A quick storyThe evolutionMaxesHypertrophy-focusedROMThe warm upWhat lifts should I be doing?What else?

Episode Description:You're working out, you're eating reasonably well, and your energy is going in the wrong direction. Maybe you're gaining body fat and losing muscle. You may be missing one of the big important keys. Let's take a look!What We're Covering:Your lack of sleepWhy sleeping matters so much for resultsSomething for you busy parentsHere's a better sleep systemIt is not optionalReframingNext steps to improve your sleep

Episode Description:Beginner or intermediate at strength training? Let's make it a more effective use of your time. You're busy after all!What We're Covering:The teeter totterRemoving the frillThe 5 things...Compound vs isolatedWhat you should learn to doProgessions for resultsDays per weekRest & recoveryIn short...

Episode Description:"Do I need to start adding workouts to my week?" The answer is almost never doing more. But if that's not it, let's take a look at what is.What We're Covering:This is what you're really askingDoing more vs fixing the right thingFilling the jarMy 2 boulders to focus onHere's what you need to do next // momentum

Episode Description:"The main thing is to keep the main thing the main thing." What does this have to do with your goals and achieving them?What We're Covering:Taking this framework to improve your success rateHow many goals is too many goals?Is too many goals ACTUALLY self-sabotage?Ask yourself these questions...What is your ONE thing?If you get nothing else from this...

Episode Description:Running has injury rates that are surprisingly higher than other forms of activities and sports. This means running is bad for you, right?What We're Covering:The short answer?Why people enjoy runningGeneral fitness benefits (and this includes running)Why people think it's badOne element of your fitness is...If you simply enjoy running, great! But if you don't

Episode Description:Self-care is hard as a parent (especially if you have a career). And guilt is not far behind when you're thinking about that self-care. Let's think about this, though...What We're Covering:You've got a career, you've got kids, you're busyGuilt is not far awaySelf-care or self-preservationBeing the best parent you can beSetting the exampleWhat to do next?

Episode Description:When I say personal training, what are the first things that come to your mind?What We're Covering:"It's too expensive""I simply don't have the time to do that right now""I am in terrible shape and it wouldn't be worthwhile for me to do this until I prove that I can do it"Let's problem solve!

Episode Description:There are a multitude of reasons why working out is beneficial. Here are a few. Which ones resonate with you?What We're Covering:Through the yearsEnergyImmunityBody imageMoodConfidenceSleepTherapyWhat about you?

Episode Description:After years of working out by myself (and with other people), here's what we've come up with to stack the cards in your favor for achieving your desired goals.What We're Covering:You're not alone in these feelingsWhat you don't see1 - Bring the noise2 - Your partner in crime3 - Do what you want4 - Who are you accountable to?5 - Pushing your limitsGood, better, best, and your next steps

Episode Description:I own a gym. I have 2 small children. I am as busy as anybody else and here are some of strategies I employ to make sure I'm consistent and make it to my goals.What We're Covering:You're busy... I get itDefine workoutDefine physical activityAll or nothingMaking timeMost daysNever miss twiceWant 8 snack-sized workouts FOR FREE?!

Episode Description:This is true for CrossFitters but it's also true if you just enjoy lifting, if you are a runner or endurance athlete, and so on. Scaling means you're making the workout better for you. Let's talk about why.What We're Covering:First of all, just stop itWhat you mean when you say, "yeah, but I scaled"Why scaling is ideal for youIntensity = uncomfortable = results

Episode Description:Seriously, who likes to stretch. And for those who do, do you stretch before you workout? After you workout? How do you pick your stretches? Let's investigate.What We're Covering:Why should you stretch in the first place?If you sit, you probably have to work on these stretchesHow often?How much time per stretch?Breathing + stretchingPost workout? Pre-workout?Order of operations?The stretches to useTake actionVideo Links:Doorway stretchLizard stretchFoam rolling the quads/hip flexorsStanding hamstring stretchWall glute stretch

Episode Description:What the heck does a teeter totter have to do with you getting results? Well, let's dive into this and see how you can optimize your outcomes by balancing your teeter totter out.What We're Covering:A teeter totter? A seesaw?What's on either side of your teeter totter?What I'm not saying vs what I am saying6 things to balance out your teeter totterThe KISS principleWhat's next?

Episode Description:We're well on our way into 2026 and you might be looking for something to help you get that edge. Here are 4 reasons why CrossFit is probably right for you!What We're Covering:Weight LossWeight GainNo Apparent ReasonFunction for Your JobMy Answer?

Episode Description:Have you ever lost weight by eating less only to find that you hit a plateau? The weight loss stops, you're hungry all the time, and you go back to regularly scheduled eating. Then, the weight comes right back. Let's investigate why and how you can eat for long-term success.What We're Covering:Why you don't continue to lose weight just by eating lessWhat actually happens when you eat too little4 strategies to use to create long-term successHelp!

Episode Description:With school being back, activities happening, and work not really letting up - things get chaotic and it becomes harder to have reasonably good meals during the week to support your goals. Here are 4 nutrition tips [and 4 recipes] for you to use to make things just a little bit simpler.What We're Covering:OrganizationPrepping StrategiesQuick MattersGetting Kids InvolvedAdditional HelpRecipes:ChiliSheet Pan ChickenSlow Cooker BBQ PorkInstant Pot Mac n Cheese

Episode Description:You have goals. Great! It's nearly New Year's and that means New Year's Resolutions. You know what else is coming up? National Quitter's Day (January 9th). So how can you make sure you pass National Quitter's Day and then much much more?What We're Covering:Identity vs "trying"Shrinking your goalsThe processWin percentagesAccountability FIRSTShorter horizonsMeasuring, measuring, and more measuring

Episode Description:Any diet can work for a while. The question becomes, "what do I do when that challenge is over" or "I can't do this diet forever, what do I do?" Let's investigate some of the common pitfalls you can avoid in adopting new nutritional habits.What We're Covering:Speaking from experience...What makes a good nutrition plan vs a bad one?"I'm eating 1200 calories a day...""This nutrition challenge...""I can't stick to any diets"We're almost into 2026, take action

Episode Description:It's no secret that weight loss is challenging. It's also probably not a secret that as you age, everything gets a bit harder. Well, in today's episode, we're discussing the 12 levers you can use to help you to work beyond the, "I know what to do, I'm just not doing it."What We're Covering:RestaurantsCooking at homeThe "good stuff"Sugar is sugar is sugarIf all else [nutritionally] failsBloodworkSleepSupplementsStrength trainingHire a personal trainerFind an activityPartner up or find a community

Episode Description:You've only got so much decision-making ability and once it's gone, it's gone. If you're looking to adopt a new habit, here's a strategy you can use to really move the needle in the positive direction. Let's get to your goals!What We're Covering:What are you supposed to do when you lose the energy to make decisions?Why are habits to hard early on and easy once you move the needle that way?HOW do I stack the cards in my favor for maintaining a new habit?Do I really need to sleep in my gym clothes?Habit stacking -- is it a useable strategy?

Episode Description:With a new year incoming, and resolutions to follow, it's important to look into why our most successful clients are successful. We've looked and we've found 5 things that they all have in common. Let's check it out!What We're Covering:Goals vs processesFailing but failing forward"But Chris, how do I stay motivated?"Asking for helpGetting involvedWhat about you?

Episode Description:Are you telling yourself these lies? Are these lies actually holding you back from accomplishing your goals? Well, let's take a look at some of these and see how you can work past them. And as always, we're giving you tactics you can employ today to make forward steps.What We're Covering:What lies do you tell yourself?The lies, the question, and the tactics"I don't have access...""I need to research everything...""I'm stuck at home...""Once I have lost the weight...""I know what to do, but..."

Episode Description:Before we get too far, we're not saying you already need the ability to do strict pullups. What we are saying? What is one way you can improve your posture, build muscle, become more durable, healthier, and so on? Well, let's take a look!What We're Covering:In a world of rounded shoulders and poor posture...Postural considerationsYou don't need to be able to do strict pullups already. Here's howStrength & muscle building considerationsIt's more than just jumping jacks and bodyweight squatsHealth considerationsPower to weight ratio

Episode Description:Holiday parties always seem to creep up on people. While the holidays are about giving, it seems like taking some extra weight to the new year is a thing too. Well, how do you stay ahead of the curve? Let's check it out!What We're Covering:Temptation is everywhere and it shouldn't be a surpriseThe secret sauce to stay ahead of the curve5 reasons this works4 ways to make it work betterHappy holidays!

Episode Description:We've heard all manner of excuses as to why you wouldn't want to measure. Let's take a look at each one and move into what is one of the big catalysts for long-term change.What We're Covering:How can you assess your progress?"Why would I assess in the first place?"What's your excuse?You tell me...

Episode Description:If you're standing on a stability ball doing squats, or have your Bosu ball inverted and doing other weird things -- but you want results, you need to listen to this.What We're Covering:MistakesBehavior changeTailor the programCommunication is keyNutrition mattersVariety may or may not be the spice of life [here]If you're a Personal Trainer...

Episode Description:Avoiding burnout, when you're adopting new health and fitness habits, is vital in achieving long term success. Let's discuss 4 things that are typical of the person who reaches burnout and how to avoid them.What We're Covering:What novice trainees usually doNovelty for the sake of noveltyCutting things, cold turkeyThe all-or-nothing disasterYour solutionsWhat the pro's do

Episode Description:Taking your first steps into your weight loss journey are as daunting as they are exhilarating. This doesn't mean it's not scary and it certainly doesn't mean you won't have struggles. Let's take a look at 6 ways to get ahead of the curve.What We're Covering:FearTimeSelf-consciousnessFinancial concernsLack of motivationHealth concerns or insecurities

Episode Description:We get it, time got away from you -- kids are busy so you're busy, or you missed a couple weeks of workouts and you're daunted to return, or you're worried you're not going to be as fit as you once were.What We're Covering:Why restarting isn't exactly starting from scratchThe 3 pillars to get more out of it this time aroundIt's not about starting fastYou've been thinking of getting back into fitness?

Episode Description:Maybe you've heard of CrossFit. Maybe you've seen the CrossFit Games and you're worried, "this just isn't for me but I'm so curious about it." Well, this one's for you! How can you be sure that you'll be successful when doing CrossFit?What We're Covering:"Will I get hurt?""It looks too complicated for me?""I'm going to look silly" aka "I'm going to be the only beginner in there!""I don't have hours upon hours to do this stuff""I don't want to commit if I don't know it's going to work"We have the solution for your fears -- and it only takes 2 weeks

Episode Description:Chronic overuse injuries are a thing for people who love to run. So is a general loss of muscle mass. Running is great so let's make it even better!What We're Covering:What is the appeal?How do we make it better?The dreaded warm upStrength training for the win3 stretches you can use to avoid chronic injuryWhy cross-train?In application

Episode Description:You found something that you like, that gives you results, and here is a way that you can make that even better!What We're Covering:The value of walking with a vestDefine "better"How it helps your goalsMinimum effective doseWhat can you add, you ask?

Episode Description:If you're looking for a way to help support gaining muscle, to improve your metabolism, and to help support body fat loss... you probably need to eat more protein. Here are 7 ways to help!What We're Covering:Why more protein?Starting your dayThe 30g ruleSmarterMaking swapsDoubling upShakesLeftoversTake action

Episode Description:Why do we care about improving fitness? We want to make sure that you can do the things you want to do, when you want to do them, and that your fitness doesn't hold you back.What We're Covering:Personalized data-centric fitnessStrength training for womenGroup fitnessHolistic recoveryWearable technologyCorporate wellnessMobility training for older adults

Episode Description:If you're starting a new fitness regiment, this means you've quit a different one (or multiple different ones). Why is that? Well, let's investigate and keep it from happening again!What We're Covering:AccountabilityExpectationsBoredomOverwhelmPerfectionHow to make sure you don't quit in the future!

Episode Description:What would your routine look like if you had to do everything that all the fitness influencers told you to do? And what do you actually need to do to get results for a lifetime?What We're Covering:Carbs make you fatYou need an extreme calorie restrictive dietDoing cardio means losing fatSupplements are the secret to successYou need to be PERFECT to get results

Episode Description:Does this sound like you? "I don't have the time to get my full workout in so I'm just not going to do it?" If so, you may want to listen to this one.What We're Covering:Why do you think people believe you need an hour to get a good workout in?The hour workout is a mental hurdleQuality vs quantityShort on time? Here's what to focus onShort workout examples you can use TODAYHow do you start?

Episode Description:There are all kinds of technologies on the market to maximize your results from your time in the gym. Well, what if you don't want to spend the money? What if you want to know if you're headed in a good direction without that technology?What We're Covering:You train hard, you want to know you're getting results -- before you're getting resultsTechnologyHow to know you're recovering enough (non-scientific)How to know you're not recovered enough (non-scientific)No matter what...

Episode Description:This episode is brought to you by effort, consistency, and results.What We're Covering:Working out is difficultLack of immediate gratificationThere's peer pressureMisinformation in droves...and, what to do about it

Episode Description:There are plenty of things you hear on the internets. Not the least of which is something that sounds too good to be true or that your neighbor did this thing and lost 30lbs doing it.Is it cutting all carbs? Did someone tell you to do fasted cardio? Do you need to sweat like a maniac to get anywhere?What We're Covering:Don't lift weights if you want to lose weightEating carbohydrates makes you fatSweating more means you're burning more body fatWomen will get bulky from lifting heavy weightsWhere did these things come from? Why they're wrong? And what to do instead

Episode Description:Part 4, and our final part, of our Tough Love series - 5 excuses you're telling yourself as to why you're not taking a leap of faith into building better health and fitness for yourself.What We're Covering:You don't need a miracle to hit your health and fitness goals1 - Looking like an idiot2 - They're rooting for you3 - Feeling behind is normal4 - Confidence later5 - You're done waitingPick something and take a leap

Episode Description:Part 3 of our Tough Love series - you're on the fence about doing something new - maybe it's CrossFit, maybe it's something else. What are you really weighing out?Well, let's talk about it!What We're Covering:What are your excuses? What are you telling yourself?Discipline vs MotivationAt HomeYou've been "thinking about it"How to create discipline"I can do it on my own"Here's your tactic

Episode Description:Part 2 of our "tough love" series is talking supplements. Are you someone who is trying to leverage supplements more than what they're actually worth? Are you figuring out that this is not a working formula for most people most of the time? Well, let's talk about it!What We're Covering:Boulders, rocks, pebbles, sand, waterThe foundationsWhat is the big picture when it comes to nutrition? This is not a comprehensive list but we'll get you startedWant more help?

Episode Description:In this series, we're going to talk about what you may be doing [that feels productive] but might be wasting your time and your effort. No sugarcoating but entirely out of love to help you achieve better results.This week? Are you simply chasing the sweat or have are you optimized for results?What We'll Cover:Chasing the sweat, by itself, is less than optimalThinking more broadlyWhat should you chase instead?3-step method of making sure you actions support your goalsWhat to do next

Episode Description:It should not come as a surprise that there are things you can do to move the needle in the wrong direction. Generally, it's a pretty consistent thing. Let's dive in and see if you're doing any of these. The goal is not perfection, the goal is habits.What We'll Cover:UndersleepingThe grocery storeJust sitGrazeStressDrinking caloriesCardio

Episode Description:There have been a lot of terms thrown out as of late -- carnivore, Keto, intermittent fasting (IF), IIFYM (if it fits your macros), and so on. The list is long and they're probably coming up with new things all the time. But what is the best way?What We'll Cover:Why are these effective?Why they don't work?1 - Intermittent Fasting (IF)2 - Macros (IIFYM)3 - Ketogenic Diet (Keto)4 - Carnivore5 - Paleo

Episode Description:It's common to be uncomfortable with joining a gym or trying something new at the gym. That's the point. We've got 6 misconceptions, that you've probably heard before, that we aim to push you beyond so you can get to your goals even when it's uncomfortable.What We'll Cover:"You need to workout every single day to see results""Lifting weights will make you bulky""You can't join CrossFit until you're in shape""If you're not sore, you're not working out hard enough""Cardio is the best way for you to lose weight""People will judge you about your workouts"