Iron Self Podcast

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

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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

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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

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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

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

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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

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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

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Today we chat about creatine and how hard we are pushing in our workouts.

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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

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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

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Today we are talking all things motivation and how to get motivation.

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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

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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

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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:

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

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In today’s episode, we talk about F*ck 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 f*ck 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

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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

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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

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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

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

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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

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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

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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

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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

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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

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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

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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

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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

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