Iron Self Podcast: Recent Episodes
Iron Body Coaching
Welcome to the Iron Self Podcast! In this podcast, we explore health, fitness, mindset & becoming the BEST version of yourself! With hosts Mike and Kaila Minion
Today we talked about the Rose, Bud, Thorns received June 30, 2024 to July 13, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.Watch on Youtube at https://youtu.be/rcM0_oC-ZoQ
Today we talked about the Rose, Bud, Thorns received June 16, 2024 to June 28, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Watch the podcast on Youtube at: https://youtu.be/2hvE7lBPB8Y
Today we talked about the Rose, Bud, Thorns received June 8, 2024 to June 14, 2024. Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.Want to watch us chat online? Here is the Youtube video: https://youtu.be/3aOOUNUwASE
In today's episode we chat with Randy and celebrate his success! Randy went from 317lbs with sleep apnea, a hip replacement, high blood pressure and at risk of several health conditions to taking back his life. This is Randy 2.0 at the age of 65 he is thriving and doing activities that he never thought he would enjoy! Let's jump into this episode and learn about Randy's journey and the changes he has made!
Today we talked about the Rose, Bud, Thorns received May 29, 2024 to June 7, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received May 19, 2024 to May 24, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received May 12, 2024 to May 17, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received May 5, 2024 to May 10, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received from April 28, 2024 to May 3, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received April 14, 2024 to April 26, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received March 30, 2024 to April 13, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received March 17-30, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received March 3-8, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received March 3-8, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Today we talked about the Rose, Bud, Thorns received Feb 25 to March 1, 2024.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
Each week we normally do a group accountability Zoom call. This is the first week we have swapped to a Rose, Bud, Thorn form and the coaches (Kaila and Mike) chatting about the forms vs. having a live meeting to discuss them. Let us know what you think.Rose - what's going well for you right nowBud - what's coming along for you right nowThorn - what's a pain in your butt.
In today’s episode, we talk about our top 5 tips to building success with your goals in 2023. These are the most common things that we see that help move the needle closer toward your goals and get you to live the life you have always desired.
Timestamps:
· 2:20 Tip #1
· 8:30 Tip #2
· 16:54 Tip #3
· 27:29 Tip #4
· 34:26 Tip #5
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about the number one reason your weight-loss stalls. We go over how our metabolism can work for or against us as well as how to keep in a fat-loss state.
Timestamps:
· 0:52 – Metabolic adaptation and how it works
· 2:33 – What happens when we undereat
· 4:00 – A story of metabolic adaptation
· 7:10 – What changes might we see when our metabolism downregulates
· 7:50 – How do we mitigate metabolic adaptation
· 14:35 – Focus on getting strong and healthy
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about fat loss vs weight loss. We discuss what the differences are between the two and how to know if you are getting fat loss.
Timestamps:
· 0:37 – Top 10 reasons people want to lose weight
· 7:23 – Difference between fat loss vs weight loss
· 9:39 – Weight loss wont change your body shape
· 10:49 – How to know if you are losing fat
· 12:12 – What contributes to weight loss or gain
· 17:27 – Best ways to measure weight
· 21:54 – Power of words
· 23:25 – Fat is fuel
· 26:52 – Difference between fat loss and weight loss journeys
· 27:29 – Effects of guilt and shame
· 30:07 – Why fat loss vs weight loss
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about our top 10 reasons why you aren’t losing weight and progressing with your goals.
Timestamps:
· 1:19 – Reason #1
The Myth of the Calorie Deficit Episode 4 - Iron Self Podcast
Watch: https://youtu.be/HiNLwwbS_cc
Listen: https://spotifyanchor-web.app.link/e/VLns4a3m8sb
· 2:29 – Reason #2
· 5:44 – Reason #3
· 9:05 – Reason #4
· 10:44 – Reason #5
· 12:34 – Reason #6
· 15:55 - Reason #7
· 18:51 - Reason #8
· 21:49 – Reason #9
· 25:15 – Reason #10
· 29:22 - Recap
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about what to do when life falls apart, stress gets the better of us, things don’t go according to plan, we fall off our routine or fall out of our goals. This happens to all of us in this lifetime, so planning for it and knowing what to do is critical to regaining control of our lives and getting back on track to living our best lives.
Timestamps:
· 2:36 It happens to everyone
· 6:05 You have created change to where you are currently. Start small again with the basics.
· 7:39 Focus on 1 thing at a time
· 7:56 Get the “I Am” app for positive affirmations through push notifications for FREE
· 9:56 Start to look at your self-talk
· 12:46 Nasal breathing fun facts
· 14:47 Workouts or other added stressors can be counterproductive to our progress
· 15:54 Grounding back to the present moment for regaining control of our lives
Connect with us:
Email: info@ironbodycoach.com Website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon on Instagram
Today we talk about adapting to our life situations & giving ourselves credit.
Connect with us:
Email : info@ironbodycoach.com Website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk about taking baby steps towards creating success in your life with your goals. We discuss why it is important to go through the process and struggle. We discuss how to take baby steps with your fitness, nutrition and mindset.
Timestamps:
· 3:00 Why changing everything at once doesn’t work
· 5:00 Feeling overwhelmed, black and white thinking, if/when statements
· 8:55 Gym intimidation
· 10:05 Baby steps with your nutrition
· 12:00 Importance of learning during the process
· 13:33 Striving for 1% better
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
This week we talk about IIFYM, diet plans, portion sizes and how we coach our clients.
Connect with us:
Email : info@ironbodycoach.com
website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk about when the best time to start a lifestyle change is. We talk through nutritional changes, exercise changes and so much more.
Timestamps:
· 1:00 Coaches and Social Events
· 4:30 Change doesn’t come without inconvenience
· 8:43 Movement to start shouldn’t be workouts
· 12:56 Coaches light the fire, but change is up to you
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Today we chat about creatine and how hard we are pushing in our workouts.
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about how to get and build confidence. We discuss what it means to be confident and how confidence is built on acceptance
Timestamps:
· 0:59 – How do we define confidence
· 4:00 – Confidence is a tool
· 7:00 – Story of how we alter ourselves to fit in and please others
· 10:34 – Kaila's prior need for external validation for confidence
· 12:04 – You get to be whatever you choose
· 13:39 – Cocky confidence
· 15:45 – Being your authentic self
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we chat about how to stay on track while camping or vacationing. We chat about ideas for re-defining food choices and how we use our vacation time. We chat about how to fit in exercise and workouts while on the go and while we cannot get to the gym.
In today’s episode, we sit down and chat with Brittany Ashley of Creative Dynamics VA to talk all things coaching.
Timestamps:
· 1:36 – Different facets of coaching
· 5:10 – Limiting beliefs
· 13:00 – Discuss the negativity that often encircles us when going after goals
· 15:22 – Living outside your comfort zone for fullfillment
· 17:30 – Coaching is like dancing
· 24:17 – Tiers of service
· 29:30 – Coaching for long-term success
· 32:40 – Recap: benefits of having a coach
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Brittany Ashley :
Website - creativedynamicsva.com Facebook & Instagram @creativedynamicsva
LinkedIn - www.linkedin.com/company/creative-dynamics-virtual-services
Today we are talking all things motivation and how to get motivation.
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we take a look at building strength regardless of where your starting point is, and starting to truly get results! One of the biggest things we hear is that people struggle to know how to actually gain strength, in today’s episode we give you a ton of information about getting some real gains.
Timestamps:
· 1:20 – What does it look like to start moving our bodies
· 4:15 – What is progressive overload and how does it work
· 9:55 – Strength training for health benefits
· 15:55 – Building our strength overall
· 18:38 – Building bigger muscles (Hypertrophy)
· 20:36 – How to increase our power output
· 25:30 – Training specifically for your craft
· 26:45 – Strength training for aesthetics
· 34:20 – Strength training and mobility
· 36:20 – Dynamic warm-ups and stretching
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Today we talk about fitting in exercise on the road and how fast we get results.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com @ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we are talking about learning new habits and fitting our new lifestyle into familiar habits and routines.
This week we discuss balancing work, workouts, injuries, and life in general.
Connect with us: Email: info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we are talking about exhaustion and feeling burnt out, and falling off track when out of regular routine.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we chat about meal prep and mindset (where your head is at).
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we are chatting about getting in all of your calories and self-sabotaging behaviours.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we chat about being successful with a meal plan, energy levels, being on holidays/travel and eating out.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
Today we discuss eating more to lose weight, routine, weather and a loaded schedule with workouts.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk all about the foods we choose to eat, getting results with our food, and how to fuel our bodies for success in any endeavour. One of the most common questions we get from our clients and followers is how to modify their diets to create success, so today we dive into just that.
Timestamps:
· 1:23 – Two important words – Whole Foods
· 4:32 – Learning to listen to our bodies
· 6:30 – Portions and macro counting
· 8:33 – Nutrition for weight loss
· 13:35 – Nutrition for performance
· 18:35 – Nutrition for weight gain or muscle building
· 21:20 – Nutrition for health and longevity
· 25:00 – Marketing in the food industry
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
We chat about negative self talk, form, high stress & periods and junk food.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk all about redefining the person that we want to be. We only get to have one chance at this beautiful life and today we go over how changing the stories that we tell ourselves can play into defining the type of person we can be, as well as determining what success means to us in our lives.
Timestamps:
· 1:00 – Life is a choose your own adventure book (Episode 8: The Story We Tell Ourselves)
· 3:46 – Shadow work
· 5:45 – I get to define who I want to be
· 7:49 – How we determine success with our outcome
· 12:20 – Our words hold power Dr.Emoto’s Water Experiment (Episode 2: The Power of the mind)
· 14:58 – Thoughts hold power
· 18:09 – Vibration and the story we tell ourselves
· 19:00 – Burning the boats
· 21:45 – Cultivating your ideal life
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
This week we are talking about prioritizing tasks, fall off track, low energy levels and figuring out portion sizes.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk about reactive behaviour. When we are going through our lives, the saying “if we fail to plan, we plan to fail” couldn’t be truer. When we lack planning in our lives it makes us live in what can feel like a permanent state of reactive behaviours. Today we address what reactive behaviour looks like as well as how to take back your power.
Timestamps:
· 0:32 – What does reactive behaviour look like
· 4:00 – How does living reactive affect our brain
· 6:15 – Creating our plans and backup plans
· 10:00 – Becoming proactive in our lives
· 12:00 – Taking control of our lives
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today's episode, we talk about reducing fats, adapting to change and stress in life, and excuses for not doing uncomfortable things.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk about Fck it moments. We’ve all been there, we set some audacious new goals and right off the start we are super excited and driven to hit the goals…Then slowly but surely life happens, and as we begin to get further from the start of our journey we start to say fck it, and stray from our goals. Today we talk about why this happens in the first place and how to effectively recover after we have these moments.
Timestamps:
· 0:50 – What is a f*ck it moment
· 2:50 – We learn the most about ourselves when we stumble and fall
· 6:45 – The levels of F*ck it
· 12:45 – We’re all creatures of habit
· 17:53 – How to come out of a f*ck it moment
· 28:51 – Striving for 1% better
· 31:30 – Learning to pivot
· 33:10 – Learning to identify our f*ck it moments
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In this segment, we chat about sticking points some of our clients were having last week. This week we chat about managing expectations, sleep, motivation, weekends, and preparing protein.
Connect with us: Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
In today’s episode, we talk all about getting results and the ways we can self-sabotage ourselves on our way towards our goals. When we set new goals for ourselves, typically we start out very excited and push hard for those goals. After the initial excitement wears off, we start to have doubts and thoughts about whether we can succeed, this is where the sabotage begins. Check out today’s episode to help identify these behaviours and how to work past them.
Timestamps:
· 2:24 – Weight loss and the refeed
· 4:54 – How long does it take to lose weight
· 11:48 – How long does it take to gain muscle
· 14:05 – Body recomposition time frame
· 15:30 – Training routines and progression through workouts
· 21:35 – What can self-sabotage look like in our workouts
· 25:10 – What does self-sabotage really look like
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoach on Instagram
This segment is called This Week in Coaching. In it we go through the sticking points or the "thorns" for our clients from last week. Today we discuss Work, Stress & Planning.
In today’s episode, we talk all about healthy eating on the go. When we have goals that we are actively working towards eating on the go can typically hinder these goals. Today we give you tons of tips and tricks to help you eat according to your goals on the go.
Timestamps:
· 1:06 – Finding a hotel that fits your needs
· 2:22 – Prepping and packing for success
· 9:50 – Gas and go
· 11:50 – Grocery store meals on the go
· 18:20 – Making choices in restaurants and social settings
· 24:47 – Family style eating
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk all about pushing ourselves into next level progression. Progression in our lives means that we are constantly moving forward. In our talk today we go over some amazing ways to push our progress faster and more efficiently in all aspects of our lives.
Timestamps:
· 2:49 – Progression in our workouts
· 5:00 – Rate of perceived exertion and reps in reserve
· 8:15 – Tracking our workouts
· 11:16 – Progression in our nutrition
· 17:24 – Accepting our food choices and not dwelling on them
· 21:40 – Progress in our relationship with food
· 23:12 – Progressing our body composition
· 26:25 – How to see our body composition change
· 29:00 – Dr. Emoto’s water experiment
· 29:45 – Progression in our mindset
· 33:10 – Having a growth mindset is a lifelong journey
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk all about self-love. Learning to love ourselves can be a tricky task, as so many people truly believe that they are not worthy of a loving relationship with themselves. So today we dive into what a truly loving relationship with ourselves looks like, as well as how to begin loving ourselves.
Timestamps:
· 0:45 – The life-long journey of self-love
· 2:00 – What is self-love
· 3:57 – Releasing judgment
· 10:30 – What does self-love look like in practice
· 16:09 – Learning to love ourselves through our struggles
· 20:36 – Choosing or learning to love ourselves
· 25:30 – Building a trusting relationship
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with Sam Becker. Sam is born and raised in Los Angeles, California, is a Mindset Business Coach and creator of Entrepreneur With...After suffering through mindset issues of his own for 10+ years, he finally decided to make the ultimate changes necessary to "start" and create the life that he wanted most. Today, he teaches the exact process that took him from ‘anxious and feeling completely incapable,’ to a confident entrepreneur, ready to take on any challenge -big or small.
Timestamps:
· 0:20 – Introduction of Sam
· 1:55 – What does “how to think” mean
· 4:15 – Relationships, communication, and perspective
· 10:00 – Shifting our perspective and emotions
· 17:45 – Finding comfort when diving into our thoughts
· 24:45 – Where do limiting beliefs come from
· 30:54 – Why did we choose to become entrepreneurs
· 36:30 – Fear of failure, What’s the worst thing that could happen?
· 40:00 – Learning opportunities, questioning thoughts and perspective
· 47:30 – Building trusting relationships
· 51:40 – Coming back to the present moment
· 55:30 – What do you nourish yourself with?
· 58:15 – Dedication, consistency, and body knowledge
· 1:00:18 – Finding Balance
· 1:03:00 – Creating our ideal lives
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Sam Becker :
Website: www.entrepreneurwith.com Instagram: @iam_sambecker
In today’s episode, we take a deep dive into the life of coach Kaila. Mike digs deep with questions to bring to light the many sides of Kaila and what makes her the amazing individual she is today.
Timestamps:
· 1:00 – Was fitness always a focus in your life
· 4:00 – Confidence vs self-esteem
· 5:28 – Struggles with relationships and friendships, setting boundaries
· 14:00 – Moving forward after trauma
· 18:12 – Learning new habits and socializing in a new crowd
· 20:40 – How/When did you start building confidence in your life
· 23:11 – Sometimes the universe steps in telling you to slow down
· 29:00 – Kaila’s introduction to fitness
· 31:40 – The beginning of Kaila’s career in fitness
· 37:50 – Self-esteem does not come from external validation
· 39:28 – Beginning to explore the person she is
· 44:30 – Big changes in life
· 47:28 – Stacking habits slowly to create a new lifestyle
· 48:30 – Continuing to seek external validation
· 52:15 – When did you learn to slow down and truly learn to love yourself
· 59:48 – Reflecting on Kaila’s progression
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we take a deep dive into the life of coach Mike. Kaila digs deep with questions to bring to light the many sides of Mike and what makes him the man he is today.
Timestamps:
· 0:56 – When did my love for sport begin
· 4:50 – What happened when doubts crept into my life
· 7:57 – Confidence vs self-esteem
· 10:40 – Learning to regulate my emotions
· 12:56 – Creating big changes in life
· 17:35 – What did stress do to my life
· 21:30 – Beginning to learn healthy habits to change my state
· 26:30 – My struggles with back pain
· 29:10 – Why did I choose the Fire Service
· 32:18 – Becoming the best version of myself
· 37:50 – Going from active work to a desk job
· 41:38 – When/How did I know that I wanted to be a coach
· 44:00 – What keeps me motivated to train hard
· 48:45 – Gut health and food sensitivity
· 52:25 – Learning to forgive myself
· 54:30 – What keeps me going
· 56:50 – Summary of living our best lives
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, Kaila and Mike sit down to talk about creating habits. At first thought creating habits sounds easy, but if it were easy then everybody would be wildly successful all of the time. Today we break down how to create habits that are more likely to stick, as well as ways that are proven to create long-lasting habits and routines.
Timestamps:
· 1:34 – Is your why strong enough
· 3:50 – Strengthening your relationship and belief in self
· 6:35 – Taking aligned action towards our goals
· 8:00 – Maybe the habits that you want easy, and the ones you don’t want hard
· 16:00 – Getting clear on our goals to create habits
· 18:43 – Low hanging fruit vs the big kahuna
· 22:08 – Setting up our environment for success
· 25:16 – How to make starting successful habits easier
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with hypnotherapist, emotional freedom technique, and neuro-linguistic programming practitioner Stepanka Kuralova. Stepanka is a clinical hypnotherapist and women’s guide who works with clients from all around the world and helps them reclaim their power, confidence, and inner glow. She specializes in helping her clients overcome fears, insecurities, and anxiety that hold them back from following their desires and feeling magnetic. Today we take a deep dive into Emotional Intelligence.
Timestamps:
· 0:20 – Introduction of Stepanka
· 1:40 – How can emotional intelligence help us
· 10:15 – Setting boundaries and limits with our emotions
· 16:09 – People who keep themselves too busy to process emotions
· 17:30 – Being present in our bodies
· 24:45 – How to move forward from emotional experiences
· 29:04 – Where is a good place to start building emotional intelligence
· 35:00 – Learning to balance and feel both positive and negative emotions
· 39:20 – The language that we choose to use is powerful
· 43:25 – Feeling safety is a key to emotional intelligence
· 47:10 – When positive affirmations feel true they serve us better
· 52:00 – Life is all about the journey not just the destination
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Stepanka Kuralova :
Website: https://www.hypnocoaching.me @newearthwomanon Instagram
In today’s episode, we talk about what it looks like to eat for our goals. Eating seems simple enough, but once we have goals set and in mind, it can change how our eating looks. Whether your goals are weight loss, building muscle, or just eating for general health how we consume our calories plays into all of it.
Timestamps:
· 1:30 – Getting crystal clear on our goals
· 3:40 – Hunger comes with a calorie deficit
· 6:12 – Weight loss eating vs eating for general health
· 9:06 – Eating for building muscle
· 12:46 – What happens when we under or over-consume food
· 18:34 – The power of choice - we get to choose our food for our goals
· 22:28 – Checking in with ourselves and our goals
· 24:10 – Habits and behaviors
· 26:40 – Tracking our success honestly
· 29:38 – Do your food choices support your goals
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with Nasyim Segal. Nasyim has been an ICF executive coach, real estate broker, numerologist, caregiver, backseat driver, balloon saleswoman, and pie maker. She lives in the Houston area with her spouse, dogs, an old cat, and mosquitos the size of small birds. As a coach who’s certified in behavioral neuroscience, she coaches Caregivers struggling with chronic stress. In today’s episode we talk about the value of hope.
Timestamps:
· 0:20 – Introduction of Nasyim
· 3:02 – What is a long-lasting meaningful life
· 8:07 – The importance of building relationships with ourselves and others
· 13:20 – Comparison and judgment of self and others
· 15:38 – Our perception creates our reality
· 17:34 – Living our truth
· 20:26 – Fear vs hope
· 27:19 – What does community mean
· 29:00 – Intimacy in 2022
· 34:56 – Driven towards pleasure or driven away from fear
· 39:10 – States that can alter emotions and choices
· 49:50 – Setting intentions and shifting our perspective
· 52:01 – How do you want to be remembered
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Nasyim Segal:
Website: www.nasyimsegal.com @nasyimsegal on Facebook
In today’s episode, we talk about how to achieve the elusive smaller waist. There are lots of theories about how to get the small waist that everyone seems to be interested in. Today we go over some of the top ways to really start to focus on bringing in our waistline.
Timestamps:
· 1:00 – Calories and food choices
· 3:16 – Stress and visceral fat
· 5:45 – Exercise selection and breathwork
· 15:11 – What do we think about waist trainers and lifting belts
· 19:03 – Broader shoulders and glutes creates a smaller looking waist
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about why what you have been doing to achieve weight-loss until this point may not be working for you. We go over calorie deficits, maintenance calories, how food choices can affect our goals and so much more.
Timestamps:
· 0:45 – What are we looking for?
· 2:45 – There is no magic pill for success
· 4:30 – Learning all about maintenance calories
· 6:50 – Weight-loss is not linear
· 10:09 – What is the story we tell ourselves around our diets
· 14:25 – Can’t forget the sauces and add-ons!
· 18:20 – What about our physical activity?
· 21:20 – How does our stress level play into our success
· 26:13 – Can thyroid function affect weight-loss
· 28:32 – Hunger cues mean your body is starting to lose it
· 31:00 – Are you hungry or just thirsty
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about changing our state. We’ve all been there, the type of days where everything that can go wrong seems to go wrong. Today we talk all about ways that we can switch our perspective and start to come out of the funk to be able to live our best lives.
Timestamps:
· 0:43 – What is our state, and why would we want to change it
· 3:35 – Is your current state valid and true
· 6:10 – Tactics to change our state
· 26:17 – The power to change your state comes from within
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with hypnotherapist Stepanka Kuralova. Stepanka is a clinical hypnotherapist and women’s guide who works with clients from all around the world and helps them reclaim their power, confidence, and inner glow. She specializes in helping her clients overcome fears, insecurities and anxiety that hold them back from following their desires and feeling magnetic.
Timestamps:
· 0:20 – Introduction of Stepanka
· 1:40 – Stepankas start in hypnotherapy
· 12:57 – What is hypnotherapy
· 20:42 – How do we begin to bring focus into our practice
· 23:42 – Who is hypnotherapy for?
· 30:29 – How does hypnosis help to bring change into our lives
· 37:07 – Is there anything that should be avoided during hypnotherapy?
· 42:34 – How many sessions does it take to start seeing benefits?
· 45:24 – Can hypnotherapy be done over zoom?
· 48:00 – Where people can find out more information about Stepanka
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Stepanka Kuralova :
Website: https://www.hypnocoaching.me @newearthwomanon Instagram
In today’s episode, we talk about letting go. Letting go of the things in our lives that no longer serve us can create some of the most positive impacts on our lives. Too often we hold onto old false beliefs and values in our lives that can hold us back from living our best lives.
Timestamps:
· 0:48 – Why is it important to let go?
· 2:23 – Beliefs are like tables…
· 5:17 – Letting go takes time
· 9:23 – Letting go of expectations
· 11:32 – Letting go of old versions of ourselves
· 16:20 – Let go of the things that no longer serve us
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about the person that you want to become. This is a deep dive on who we are at our very base level and how we show up in our day-to-day lives shapes our reality. Growing up forms us, but doesn’t need to stay as the definition of who we get to become in this life!
Timestamps:
· 1:11 – We all get to choose who we want to be
· 4:21 – Are we playing big, or playing small in our lives
· 8:50 – The way we are brought up doesn’t have to define us
· 17:10 – Does major change require a major catalyst?
· 18:21 – The difference between focusing on what we do want rather than what we don’t want
· 20:30 – Changing your life starts from within
· 22:00 – Clearly defining the person you want to become
· 26:20 – Making changes
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we talk about meeting yourself with where you are at today. Too often people will start on a new journey and try to jump in with two feet. Changing everything at one time is usually a recipe for disaster. When we try to change too much too fast we can burn out and lose motivation, so today we talk about starting where we are today and making changes that will last.
Timestamps:
· 0:31 – What does it mean to meet yourself where you are at?
· 5:00 – Laying the foundation for success; Small changes = Big results
· 8:58 – If you are going to make any change, make it as easy as possible
· 9:45 – Letting go of expectations and judgments
· 11:00 – Being honest with ourselves
· 13:25 – Our behaviour patterns
· 16:40 – Stepping into the best version of ourselves
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we look at body image. Have you noticed that everywhere we look in the media there is a certain body image that is portrayed? Today we talk about learning to love the body that we have and how to truly begin to accept ourselves.
Timestamps:
· 0:55 – What is body image to begin with
· 5:00 – Acceptance begins from within
· 11:00 – Our weight and body image do not define who we are
· 13:29 – Beauty resides within us all
· 14:25 – Does body image affect men the same?
· 17:30 – Where does our perception of self-worth come from
· 19:56 – Taking ownership of ourselves
· 22:34 – Taking ownership of our self-talk
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we are talking about our metabolism and how chronic dieting affects it. We have all been on a diet at some point in our lives and the results can be amazing no doubt. The problem with dieting is when it becomes an all the time approach. Our bodies truly are amazing, and our metabolism is no slouch either. Check out today’s episode for some tips on getting our metabolism working for us.
Timestamps:
· 0:40 – What is our metabolism
· 1:33 – What does it mean to have a down-regulated metabolism
· 5:50 – How and Why to re-feed after chronic dieting
· 9:35 – What happens if we do not re-feed our metabolism
· 14:40 – Re-feeds and diet breaks
· 17:40 – Women and their metabolism superpower
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we are talking about failure. Failure is one of the types of things that most people try not to bring attention to. The truth is that to be successful at a high level you need to fail because if you are not failing you are not pushing your own boundaries and pushing your potential. Today we dive into how to use our failures as an opportunity to grow.
Timestamps:
· 1:00 – What happens when we fail
· 5:19 – Changing our perspective on “failure”
· 8:30 – Paradigm shift, life is learned on the journey not the destination
· 10:00 – We define our own success and failure
· 13:12 – Fail forward, learning to push our own limits
· 17:09 – Coming out of a failure
· 20:08 – The 5 facets of building resiliency around our failures
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we are talking about fear! Fear is inevitable in life, we all experience it at some point and it can be the most paralyzing feeling in the world. So today we take a good look at how our emotions work around fear, what a natural response is to fear, and how to overcome our fears into a confident more resilient version of ourselves.
Timestamps:
· 1:20 – Fear doesn’t stop death, it stops life
· 2:38 – Excitement vs. fear
· 5:23 – Thoughts that do not serve us; It’s easier to not try, than to risk failure
· 10:13 – What do fear responses look like
· 14:35 – The best things in life are on the other side of fear
· 20:34 – Moving away from fear and into confidence
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Today on the Iron Self Podcast we welcome Rachel Shumway! Rachel is an emotional resiliency coach that brings a ton of knowledge to our show today. We talk about how to build resiliency within each of us to live our best lives, and what it really means to have our own backs.
Timestamps:
· 0:21 – Introduction of Rachel
· 2:00 – What does it mean to “have your own back”
· 5:41 – How can we step away from being people pleasers
· 10:48 – Starting to step into our discomfort
· 13:18 – How can we start to process our emotions
· 16:15 – Stepping out of emotions
· 22:46 – Steps to building resiliency, when we are not in a stress response
· 31:00 – How often should we practice emotional resiliency
· 32:54 – How can we identify and deal with triggers
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Rachel:
Website: www.thebadassacademy.com
@Rachel.speaks.resilience on Instagram or @Rachelshumway on Facebook
In today’s episode, Kaila and Mike are talking about creating the perfect meal plan! When we get talking with most people, one of the first things that tend to come up is what the person perceives as a healthy diet. Today we talk about how to create healthy boundaries and habits around the food choices that we make.
Timestamps:
· 1:50 – Reducing inflammatory foods
· 3:27 – Whole food focus
· 6:12 – Reducing or eliminating food intolerances and allergies
· 10:06 – Learning to listen to our bodies
· 13:36 – Balancing our diets and living in the grey
· 19:12 – Our diets should reflect our goals
· 23:12 – Recap of the perfect meal plan
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, Kaila and Mike are talking about creating the perfect workout program! Everyone who is looking to start on a fitness journey is looking to create a big change in the way that they look and feel, so we go over how to set yourself up for success when starting a fitness journey and lifestyle.
Timestamps:
· 1:08 – What are you willing to do
· 1:55 – What do you enjoy doing
· 4:34 – Challenging ourselves at our current level
· 10:01 – Does your workout relate to your goals
· 12:15 – Recap on creating the perfect workout plan
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, Kaila and Mike are talking all about New Years Resolutions! With the new year starting in 2 days, we wanted to sit down and have a talk about the problems that we see with New Years Resolutions, and how to start taking manageable steps today to start to improve your situation.
Timestamps:
· 1:10 – What is a New Years Resolution
· 2:40 – Why resolutions fall flat
· 5:02 – The phases of creating change
· 8:09 – How to make changes stick in your life
· 14:26 – Don’t wait to start!
· 16:18 – Healthy for life, not just an occasion
· 18:25 – Look after number 1 first
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Today we have Theresa Vermillion on to talk with us about how to make our choices easier. Theresa uses personal empowerment coaching to guide women to end the struggle with overweight and overwhelm so they can have a Lighter Body and a Lighter Life. Her expertise comes from experience and knowledge in Education, Health, Personal Growth, Fitness and Life Coaching. Theresa has a degree in education along with multiple certifications in health and fitness. Today we talk about how to make our choices and decisions easier.
Timestamps:
· 0:19 – Introduction of Theresa
· 2:08 – Why does shifting our emotions help us with making changes
· 7:00 – Feeling vs. looking good
· 9:00 – How to take back our power through our choices
· 11:25 – Our internal language reflects our external reality
· 14:30 – Finding comfort in our discomfort
· 22:05 – The journey vs. the destination
· 24:30 – G.L.O
· 42:10 – Sometimes we make life harder than it needs to be
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Theresa:
Website: www.lighterlifecoach.com www.itsnotaboutthecupcake.com
In today’s episode, we sit down with Crystal Steers. Crystal has an educational background in Psychology, however after finishing school she realized that none of the career fields that she was trained for appealed to her, so she made some drastic changes in her life and opened Chasing Happiness. Now through one-to-one coaching, a podcast, book club and public speaking engagements, Crystal is helping people to chase their dreams, regardless of where they find themselves in life. Today we talk about making some big changes in life!
Timestamps:
· 0:19 - Introduction of Crystal
· 3:32 – The ability to take action
· 5:05 – Overcoming fear
· 10:25 – Being able to take risks in life
· 12:50 – Stepping outside of our comfort zones
· 18:20 – Everyone creates changes differently
· 20:00 – Building confidence to create change
· 26:12 – Small gradual changes create big results
· 34:30 – Learning lessons and adapting to challenges
· 35:50 – Living in positivity and belief in self
· 39:50 – The Paradigm shift ßLife is happening for us, not to us
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Crystal:
Website: www.chasinghappiness.ca
Facebook: @chasinghappinessdotca
In today’s episode we sit down for a chat with Dietician Becky Bell. Becky has a Bachelor of Science in Dietetics from Olivet Nazarene University and a Master of Science in Human Nutrition from the University of Alabama. She is also trained as a Mental Health Integrative Medicine Provider and Certified L.E.A.P. Therapist. Today we focus our conversation over gut health and practices to help improve our gut health.
Timestamps:
· 0:19 – Introduction of Becky
· 2:30 – What is our gut microbiome?
· 3:55 – Are digestive issues passed from one generation to the next
· 6:55 – The gut-brain access
· 10:00 – Where do our feel-good hormones come from?
· 12:56 – Prebiotic vs Probiotic
· 15:05 – How to identify where to start when healing our gut
· 18:00 – What disrupts our gut microbiome?
· 22:47 – What can our gut health affect in the rest of our lives?
· 27:04 – Chewing our food
· 31:10 – Digestive enzymes
· 32:46 – Cravings and gut health
· 34:44 – First steps to optimizing our gut health
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Becky:
Website: www.rootednutritiontherapies.com
Instagram: @rooted.dietitians
Today we talk to Dr. Shivani Gupta. She is a wealth of knowledge in the world of Ayurvedic medicines and practice, having completed her Masters and PhD. Dr.Gupta believes that self-care is at the core of prevention and vibrant health for the `whole-self.’ Her vision, which stemmed from studies, alongside Ayurveda gurus of the 5,000-year-old philosophy in her native India, sparked her design of an accessible, approach to teaching Ayurveda - now shared, implemented, and practiced the world over.
Timestamps:
· 0:23 – Introduction of Dr.Shivani
· 1:50 – What is Ayurveda
· 4:58 – The power of spices
· 10:50 – Inflammation in our bodies
· 16:40 – What are some first steps to help treat inflammation
· 26:33 – Does inflammation affect our hunger cues
· 30:05 – Breaking the cycle
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Dr. Shivani Gupta
www.shivanigupta.com
www.fusionaryformulas.com
www.fusionarymethod.com
www.instagram.com/dr.shivanigupta
www.instagram.com/fusionaryformulasrx
https://www.facebook.com/TheShivaniGupta
https://www.facebook.com/FusionaryFormulas
https://www.facebook.com/groups/naturalremediesforvibranthealth/
In today’s episode, we sit down to talk with Christa Nicholson. Christa is the Executive Director at Rustic Affairs Consulting, a self-improvement company that creates spaces and events for individuals to be inspired and empowered in their lives and make a difference for those around them. Today we are talking all about rising to the challenges of life.
Timestamps:
· 0:24 – Introduction of Christa
· 2:43 – Looking at challenges as opportunities for growth
· 6:50 – Being kind to yourself
· 10:30 – Choosing what we allow into our lives
· 12:50 – The power of our choices and accepting responsibility
· 20:10 – Everything worth having takes time
· 25:33 – Celebrate all your wins; big or small
· 29:35 – Action steps to implementing change
· 41:33 – Recap of the 6 pillars for rising to any challenge
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Christa:
Email: rusticaffairconsulting@gmail.com
Website: www.rusticaffair.org www.iamempoweredconference.com
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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Terra:
Email: coachterradawn@gmail.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Tiffanyr:
Email : tiffany@pursuingalchemy.com
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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Eleanor:
Email : eleanor@nourishingnutrition.net Website: https://www.nourishingnutrition.net
Podcast: https://open.spotify.com/show/2GlGhfbQfCnG38JKrk2Y7y?si=3fca840d32024992
In today’s episode, we sit down with Shawn Meier, the Clinic Director at Occutrauma and HealthWorx in Sherwood Park, Alberta. Shawn has over 20 years of experience dealing with Occupational Stress Injury with uniformed personnel and first responders. Today we talk about Post Traumatic Growth, the effects of prolonged stress and so much more.
Timestamps:
· 0:20 – Introduction of Shawn Meier
· 2:05 – What is Post Traumatic Growth
· 5:30 – Effects of prolonged stress
· 14:20 – We are our own biggest critics
· 16:42 – Self-awareness
· 20:38 – Internalizers vs Externalizers
· 31:29 – People that need help but don’t want to ask for help
· 34:51 – What is the number one indicator of positive change
· 36:49 – “The Work” of true recovery
· 44:11 – How do you and your team deal with stressors?
· 50:52 – How to contact Shawn and Occutrauma
Connect with us:
Email: info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Shawn Meier:
Email: info@occutrauma.ca Website: https://www.occutrauma.ca
Website: https://www.hlthworx.ca
In today’s episode, we talk about stress and how it affects our day-to-day lives. We give an outline of how our body’s nervous system works in regard to stress, what stress can do to us long term, how to manage our day-to-day stress and so much more.
Timestamps:
· 0:40 – Stats on stress, anxiety, and depression
· 5:11 – Let’s talk about stress
· 6:50 – Our nervous system
· 9:30 – The vagus nerve
· 11:45 – Cortisol and its effects
· 14:00 – The effects of stress
· 18:15 – Using our stories for growth, learning to pivot
· 23:34 – Not all stress is created equal
· 26:15 – Portrait of a Killer https://youtu.be/eYG0ZuTv5rs
· 28:41 – 3 Methods to reduce stress in the moment
· 32:33 – Somatic Experience
· 35:30 – More tools to use to reduce and come out of stress
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with Jaide Izon, the owner of Root and Reboot. Jaide is is a registered Natural Health Practitioner, an Empowerment Coach, a Certified Hypnotherapist, a Neuro-Linguistic Programming Practitioner, Meditation Teacher, Reflexologist & Chakra Therapist. She specializes in personal development programs, energy work, and trauma-informed approaches to empowerment. Today we take a dive into the inner workings of Shadow Work.
Timestamps:
· 0:18 – Introduction of Jaide
· 1:10 – What exactly is Shadow Work?
· 3:30 – Our minds are built for survival, not comfort
· 7:57 – Why focus on Shadow Work to begin with
· 12:35 – How to start a journey into Shadow Work
· 18:20 – Incorporating somatic experiencing
· 21:40 – We are all Warriors
· 22:32 – How long is a journey into Shadow Work
· 34:15 – Self-love
· 36:20 – Self-care
· 40:15 – Jaide’s story
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Jaide Izon:
Website: https://www.rootandreboot.com
Instagram: @jaide_izon
In today’s episode, we talk about the quest for confidence. Confidence is defined as “the feeling or belief that one can rely on someone or something: or firm trust”. This is something that everyone is on a journey towards throughout our lives. Today we talk about how our relationships affect confidence, confidence, and self-compassion and so much more.
Timestamps:
· 0:34 – Mike and Kaila’s stories around confidence
· 4:38 – The basic need for acceptance
· 5:06 – Relationships with ourselves and others
· 6:55 – Developing a trusting relationship with ourselves
· 9:30 – Conditional vs. unconditional self-acceptance and love
· 12:33 – Self-compassion
· 18:21 – Self-discipline and setting parameters on ourselves
· 21:29 – Kaila’s 2 questions to reflect on
· 25:04 – Everybody questions their own confidence
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
In today’s episode, we sit down with Dr.Josline Hampson, the owner of Elements Health in Spruce Grove, AB to talk about all things Chiropractic. In this episode we touch on, what chiropractors treat, how to know when to see a chiropractor, benefits of chiropractic treatment and more!
Timestamps:
· 0:22 – Introduction of Dr. Josline Hampson
· 3:20 – Miracles of Chiropractic
· 4:25 – Dr. J’s story
· 7:10 – Percentage of population that suffer from back pain
· 7:33 – What do Chiropractor’s treat
· 12:05 – Most common use of chiropractors
· 13:25 – Top 3 uses of Chiropractors
· 16:00 – Sitting vs. Standing (Motion is lotion)
· 17:25 – Outside of pain removal what benefits can people expect from Chiropractic treatment
· 19:35 – Positive side effects of Chiropractic
· 20:10 – What ages to see Chiropractors
· 21:40 – What techniques do Chiropractors use
· 26:10 – Signs and symptoms to go to the Chiropractor
· 28:36 – Obligations of Chiropractors
· 29:42 – Advice for people who are apprehensive to receive treatment
· 36:46 – Final thoughts and advice for the public
· 38:34 – How to contact Dr.J
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Connect with Dr Josline Hampson:
Email : drjosline@elementshealth.ca website: https://www.elementshealth.ca/
@elementshealthsprucegrove on Facebook
Do you suffer from back pain? Are you part of the 60% of the population who can’t explain exactly why they have back pain? Join us for today’s episode where we discuss some causes of back pain and give you a ton of ideas of how to remedy the pain you may be experiencing.
Timestamps:
· 0:37 – Stats on back pain
· 1:04 – Non-specific back pain
· 1:53 – Where does back pain come from?
· 2:33 – Spine anatomy
· 4:01 – Muscles of the low back region
· 6:04 – Breathing and dysfunctional breathing
· 9:22 – Diaphragmatic breathing
· 11:11 – Tightness and Stretching
· 11:47 – Iron Self Podcast Episode 7 – Recovery
· 15:34 – Yoga for Hip and Low Back Pain Video
· 15:52 – Instability and Strengthening
· 19:10 – Seated Hip Abduction video or Side-Lying Hip Abduction video
· 19:32 – Hip Thrust video or Hip Bridge video
· 20:05 – Kneeling Plank video
· 20:47 – Curl Ups video
· 21:18 – Butterflies video
· 22:05 – Dead bug video
· 22:21 – How to know if your Transverse Abdominus is engaged
· 23:15 – Back extension video
· 23:22 – Supermans video
· 23:42 – Reverse Hyperextension video
· 24:07 – Spinal Balance video or Bird Dog video
· 24:45 – Lifestyle and Behaviours
· 26:21 – The link between stress and trauma, and tightness in our body
· 27:26 – Trauma-Informed Yoga Psoas Shake video
· 28:13 – Trauma-Informed Yoga – Embraces video or Trauma-Informed Yoga – Opening Through Our Shoulders and Heart Space video
· 29:12 – Kaila’s back pain story
· 30:10 – Mike’s back pain story
· 31:36 – Book: Heal Your Body by Louise Hay
Book: Your Body Speaks to Your Mind by Deb Shapiro
· 34:30 – Back pain remedies
Connect with us:
Email: info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
“The stories we tell ourselves shape our lives. They shape who we believe we are, and this belief translates into who we become.” – John Assaraf
In today’s episode, we will begin to alter the narrative in our mind, how we define ourselves and redefine who we are and who we want to become. We will give lots of ideas, tools, and practices to help you step into your greatness!
· 1:14 – Types of stories we tell ourselves
· 3:07 – Your brain, instilling belief, and memory
· 6:03 – The Limbic System
· 8:18 – Reframing the story
· 12:24 – Comparison is the thief of joy
· 14:14 – I am statements and how they define us
· 18:24 – The power of positivity
· 20:18 – Practice Gratitude and attract what you want into your life
· 25:03 – Episode 1: Focus Priorities and Outcomes (video) https://youtu.be/36ZCijFh0hU
o Episode 1: Focus Priorities and Outcomes (audio) https://anchor.fm/iron-self-podcast/episodes/Episode-1---Focus--Priorities--and-Outcomes-e182q22
· 25:34 – Homework or task to help redefine the story that we tell ourselves
· 25:44 – Step 1: Become more mindful
· 27:41 – Step 2: Write out adjectives for your greatness
· 28:53 – Step 3: Circle the adjectives
· 29:12 – Step 4: Write “I am” Statements
· 29:46 – Step 5: Supporting reasons
· 31:50 – Step 6: Read statements
· 33:58 – Episode Recap
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Recovery is one of those things we all crave. Whether its to recover from the stresses of exercise or daily life we all NEED to spend time recovering.
In today’s episode, we will discuss the 3 main pillars for recovery, along with a variety of supplements and recovery hacks to help you recover faster and better!
Timestamps:
· 0:47 – Purpose of Recovery
· 1:47 – 3 Main Pillars for Recovery
· 3:35 – Sleep
· 7:27 – 4-7-8 Breathing
· 8:55 – Nutrition
· 12:12 – Supplementation – Sports Drinks
· 14:31 – Supplementation – BCAAs and EAAs
· 16:43 – Supplementation - Creatine Monohydrate
· 19:06 – Supplementation – Magnesium
· 19:55 – Supplements for Inflammation
· 25:09 – Training Recovery and Programming
· 28:46 – Active Recovery
· 30:38 – Other Modalities for Recovery
· 31:00 – Muscle Soreness – DOMs (delayed onset muscle soreness)
· 32:49 – HRV (heart rate variability)
· 35:39 – Hacks for Recovery
· 38:31 - Recap
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Diets have become engrained in our culture and way of life. The stats of how many people diet or buy diet supplements are simply astounding. Did you know there is no magic pill or magic diet that will get you to your weight-loss goals?
In today’s episode, we discuss the diet businesses, fad diets, the best diet for you, and supplements for weight loss and inflammation.
Ready to learn something? Let’s dive in!
Timestamps:
· 1:23 – Stats on dieting
· 3:48 – Diet Businesses
· 6:27 – Fad Diet Discussion starts
· 6:45 – Keto Diet
· 10:25 – Zone Diet
· 12:00 – Mediterranean Diet
· 13:20 – The Best Diet
· 18:00 – Weight changes
· 19:45 – 80/20 Rule
· 21:25 – Supplements for weight-loss
· 26:12 – Supplements for inflammation
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
Do you remember the old Body Break commercials from the ‘90s? Physical activity is so very important to our overall health and well-being, yet many of us barely meet the minimum guidelines to actually see the health benefits we desire. In today’s episode, we discuss what the physical activity guidelines are for adults and children, how to calculate your heart rate zone for activity, activities that add to our daily calorie expenditure, how to find joy in exercise, and the benefits of getting physically active. Let’s start this journey into improving our physical health together!
Timestamps:
· 0:58 – Canadian Physical Activity Guidelines for Adults
· 1:34 – Canadian Physical Activity Guidelines for Children
· 3:36 – How to calculate your heart rate max (HRmax)
· 4:33 – Fat Burning Zone
· 7:35 – Where to start with getting active
· 10:35 – NEAT (non-exercise activity thermogenesis)
· 12:14 – Building blocks – What are you willing to do? What is the story you tell yourself? How do you define yourself?
· 15:28 – Do what you enjoy! We are unique people!
· 17:35 – Benefits to physical activity
Connect with us:
Email : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram
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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com 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 : info@ironbodycoach.com website: www.ironbodycoach.com
@ironbodycoaches on Facebook or @ironbodycoachon Instagram