Hey everyone!

On this episode we talk about 6 things we have learned about fitness and nutrition over our years of training. These are mistakes we made along the way that lead to slower gains, injuries, frustration, wasted money, and decreased performance. Thats why we wanted to do this episode. We don't want you to have to take the long road and make the same mistakes we did.

We dive deep into whether supplements are necessary, the difference between strength and hypertrophy training, the essentials of building muscle at any point in your fitness journey, and the importance of nutrition and sleep in building muscle and strength. We have both been training long enough to know what works and what doesn't and we can help you sift through the slew of misinformation that is the fitness industry.

We tackle the science in this episode and bring you the actual facts based on the most current sports science research. Of course, there is usually not enough individual variation in sports science research so we bring our personal anecdotes as well. These are not as good as evidence-based recommendations, but there is no harm in implementing some of our strategies to see if they work for you as well. We both base our training on a mixture of research-backed claims and "anecdata" from other fitness minds we trust.

Sit back and enjoy this episode and leave us a rating if you liked this episode. Also, feel free to comment below with some of the lessons you have learned over your fitness journey.

Happy lifting everyone!

Check us out on YouTube: https://www.youtube.com/channel/UCRdKc5DrWkbroSF3bQSWQPQ

Personal Training and Nutrition From Ryan:

www.ironoathfitness.com

In this episode we talk about a habit that we have been doing since the beginning of our relationship. We swear by it and honestly it has helped us avoid and conquer so many hardships together. People always stress the importance of communication in any relationship, but especially romantic ones. Thats where Sunday Questions come into play.

Sunday Questions are essentially a weekly check-in for you and your partner. Its a time to reflect on the week and discuss how you showed up for each other, what made you proud, how you worked well together, and how you didn't show up for the other person. These weekly check-ins are crucial to relationship satisfaction because it creates a safe space every week purely for communication. This is the reasons we swear by these questions, they force you to communicate. This weekly communication about positive and negative things creates consistency with communication. When you are consistent nothing is being swept under the rug that would build resentment over time and can come out in nasty ways, everything is being brought to the table.

These type of questions may feel awkward at first, so take it slow and maybe ask one or two then add some each week. We promise these will enhance your relationship and they will probably lead to more intimacy as well, so do them in bed on Sunday if you know what I mean.

We created a list of 12 questions, but feel free to customize them however you choose to.

1. How have I shown up for you this week?
2. How have I not shown up for you this week?
3. What do you need from me this week?
4. What do you want for us in the next week?
5. Give one reason why you love me?
6. Give me on compliment
7. Freestyle (explained in the show)
8. What made you proud of me this week?
9. How did we work well together this week?
10. If you could change one thing about the week what would it be?
11. What do you need more or less of me this week?
12. Whats one good thing you did this week that wasn't for show?

Hey everyone! This episode is all about helping you guys lose weight. Whether you want to get lean for a beach vacation, your wedding, or a bodybuilding show this one is for you.

We walk through several different diet modifications and swaps that apply to many of the common mistakes in dieting. A lot of these mistakes we learned ourselves by making them or by helping clients though them.

The food swaps that we cover make a big difference. Even cutting 100 calories a day consistently will add up to losing pounds on pounds in the long-term. It goes both ways though and its usually easier to gain weight than to lose it, and we discuss this too.

We also cover food prepping strategies, how to control hunger hormones, and more. Enjoy!