Health & FitnessEducationSelf-Improvement

Iron Hero FitCast

Iron Hero CrossFit

Welcome to the Iron Hero FitCast - your guide to taking real action on your fitness journey.

Hosted by the team at Iron Hero CrossFit, we are dedicated to giving you practical, powerful strategies to lose weight, build strength, and elevate your health. You’ll hear real client success stories that prove what’s possible, along with insights from our coaches and personal stories to inspire change. This isn’t just a podcast; it’s a call to action. Stop thinking about change and take action. Let's unlock those steps together!

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22 episodes
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Avg 6 min
English

Episodes 22

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S2 · E55
Monday · 7 min
What does a coach actually do?
Episode Description: Your coach's job isn't just to give you workouts and a meal plan and send you on your way. And if that's not the whole thing, what's the rest of it? What We're Covering: Let's problem-solve Why do pro athletes have multiple coaches? Yes, I write workouts A real-life example Coaching is a shared responsibility Client-coach conversations The wedding planner analogy So, do I need a coach?
S2 · E54
August 24 · 5 min
"Fell off my diet this weekend. Now what?"
Episode Description: It's easy to get caught up in the ebbs and flows of on the wagon, off the wagon, and whether or not that actually changes anything. Here are some thoughts for you. What We're Covering: If you mess it up, here's what I actually want you to do The punishment problem What about the scale? You didn't erase all the good decisions It's a skill. You have to practice that skill The takeaway
S2 · E53
August 17 · 8 min
Should You Add More Cardio?
Episode Description: Cardio isn't bad. Getting extra steps in a day isn't automatically better either. If you're looking to lose another 10 lbs., asking, "Should I add another day of cardio?" Let's investigate. What We're Covering: First question: what are you already doing? Second question: why do you want to do more cardio? Third question: what does the rest of your day look like? Fourth question: what's the lowest cost intervention? Making it fit real life The busy-parent tradeoff The lesson and takeaway
S2 · E52
August 10 · 10 min
I Get 8 Hours of Sleep. Why am I still tired?
Episode Description: This is not an uncommon issue. There are plenty of people that get plenty of sleep but that still are tired at very specific parts of the day, including when they first get up. If this is you or somebody like that, then this Quickcast is for you. What We're Covering: A client recently asked me... This is where the conversation gets interesting 8 hours is the starting point How consistent is your sleep? What happens during your sleep hours? What happens before bed? What happens during the rest of your day? Don't solve the problem before you understand the problem Action steps
S2 · E51
August 3 · 6 min
The Moment I Realized I Was Solving the Wrong Problem
Episode Description: When I first started, my job seemed pretty simple - write good workouts, get people moving, and then I'd look good. Turns out, it worked for a few people but most people didn't get what they really wanted. What We're Covering: What kept happening? After many years... Client conversation, recently What is coaching? Really? "But Chris, why can't you just send me workouts?" I've learned over the last 18+ years
S2 · E50
July 27 · 6 min
Clients vs Coaches: Why We Judge Workouts Differently
Episode Description: Was that workout a good workout? You might say no. I might find it a resounding yes. Let's investigate why. What We're Covering: Something I've noticed through the years... Clients vs coaches What coaches actually look at Why you feel guilty after a workout Examples Client story You're asking the wrong question As a coach...
S2 · E49
July 20 · 9 min
What Makes an Exercise Worth Keeping?
Episode Description: How do you decide whether the exercise you're doing is worth keeping in your workout? Is it effective? Could it be done better by something else? Let's take a look. What We're Covering: If you understand this, you can make your workouts better 1 - Exercises have to earn their place 2 - Compound beats isolation... most of the time 3- Is there carryover? 4 - Can anyone do it? 5 - Can it be progressed? 6 - Is it worth doing 10 years from now? The best exercise
S2 · E48
July 13 · 7 min
Protein Goals Made Simple
Episode Description: Has become one of the most talked about things with regard to nutrition and hitting your goals, but it's probably one of the more challenging things to hit consistently. What We're Covering: Common questions Why it matters Start here and here's why Don't chase the perfect number (I know...) My practical recommendation What counts? "Do I need a shake?" "Does timing matter?" "What if I miss a day?" Your focus going forward
S2 · E47
July 7 · 5 min
What is Body Recomposition?
Episode Description: You're consistent with your workouts, your eating, and you're not seeing the scale change. Why is that and what does body recomposition have to do with it? What We're Covering: The scale didn't move, now what? What is body recomposition? Why you're getting frustrated Muscle matters The problem with chasing weight loss Questions to consider Eat less + workout more = an impossible standard The takeaways
S2 · E46
June 30 · 7 min
What is "Normal Eating?"
Episode Description: What is normal eating, and what does that have to do with achieving my goals? Why does jumping straight to the solution not necessarily work in your long-term favor? Let's investigate. What We're Covering: Most people start here The better question The problem with diets Observation before intervention What makes Janak's story interesting The One Habit Approach What coaching has taught me Here are some questions for you
S2 · E45
June 22 · 6 min
The Difference Between Weight Loss & Fat Loss
Episode Description: How do you know that the weight you're losing is in fact body fat? Maybe it's muscle. Maybe the mechanism you're using to get there is making things harder for you in the big picture. In this week's episode, we are discussing what it is you need to be working toward. What We're Covering: My client reminded me Scale going down vs body composition improving What the scale is actually measuring The cycle from hell What you need to be chasing "I need a new wardrobe" My questions to you...
S2 · E44
June 15 · 6 min
The Parent Fitness Test
Episode Description: You've no doubt heard people say that they want you to, "add years to your life." You might have heard people say that they want you to, "add life to your years." Well, here are some ways we can measure that. What We're Covering: What are you measuring? You're probably not training to be a body builder Test #1 Why? Test #2 Why? Test #3 Why? The bigger picture Don't get it twisted...
S2 · E43
June 8 · 7 min
Do I Really Need to Workout 5 Days a Week?
Episode Description: You're busy and your workouts shouldn't take over your life (this is especially true with kids and a career). So, what is the goal? The goal is to build a solid foundation that you can repeat for years and years. What We're Covering: "Do I really need to workout 5 days a week?" What is the least amount of work I can do to get results? Your body and your stress Why it makes sense What you actually need to train? Taj's story The real barrier
S2 · E42
June 2 · 5 min
The Fat Loss Tool Busy Moms Ignore
Episode Description: You're busy. You don't have time to add another workout during the week. You've talked nutrition with a nutrition coach and it's helped some. But what's the difference maker? What We're Covering: You're coming to class, you're doing the workouts, you're doing lots of things right... now what? Movement is key How many hours are you inactive throughout the day? My experience with general movement What did Debra gain from generally moving more? Losing inches, losing weight, losing body fat You don't need to be perfect
S2 · E41
May 26 · 4 min
How Strength Training Helps You Age Better
Episode Description: Looking for a way to build muscle and burn body fat. Yes, strength training can do that. If you're looking for so much more than that, let's see dive into much more. What We're Covering: Your quality of life Muscle loss happens but how fast Strength training and long term health Years to your life and life to your years Old dog and new tricks You don't have to train like a pro athlete
S2 · E40
May 19 · 5 min
The Truth About Motivation for Busy Adults
Episode Description: A lot of adults over 35 don't struggle with fitness because they're lazy. It's going to be the sum of all the things in your life and you need a simple solution to fix it. What We're Covering: We're not talking motivation Why does motivation stop working? The real problems Why coaching and community matter Your overwhelm What sustainable fitness actually looks like If you've been struggling to stay consistent
S2 · E39
May 12 · 7 min
Fat Loss Foundations
Episode Description: You're a busy parent and you don't necessarily have time to separate and track things. You don't want to make multiple dinners because you want something different from your family. What We're Covering: Why we're looking at it this way 1 - Protein 2 - Sleep 3 - Cooking for your family 4 - NEAT What's next?
S2 · E38
May 5 · 8 min
The Secret to Leveling Up Your Fitness
Episode Description: You're trying to fit healthy eating and exercise into your routine. And there doesn't seem to be the "time" in there to do everything you want. Introducing habit-stacking... it's not new, but let's talk about it! What We're Covering: What is habit-stacking? Let's take a look at some examples from my life 1 - The kid's table tactic 2 - The cooking tactic 3 - The meal time tactic 4 - The strength training tactic 5 - The gym bag tactic Implementation for success
S2 · E37
April 28 · 5 min
You're not 21. Stop Lifting Like You're 21
Episode Description: There's a certain way to lift that you did when you were 21. You're also not 21 anymore. You're learning more, you're evolving more, and there's a smarter way to do it. What We're Covering: A quick story The evolution Maxes Hypertrophy-focused ROM The warm up What lifts should I be doing? What else?
S2 · E36
April 21 · 6 min
Your Sleep Is Holding You Back
Episode Description: You're working out, you're eating reasonably well, and your energy is going in the wrong direction. Maybe you're gaining body fat and losing muscle. You may be missing one of the big important keys. Let's take a look! What We're Covering: Your lack of sleep Why sleeping matters so much for results Something for you busy parents Here's a better sleep system It is not optional Reframing Next steps to improve your sleep

Showing 1–20 of 22 episodes