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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 down regulates • 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 @ironbodycoach on Instagram

Seated hip abduction is a great glute exercise bringing focus to your glute med and min that help with overall hip stability. Check out this exercise demo for tips and cues to perform this exercise properly.

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 @ironbodycoach on 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 @ironbodycoach on Instagram

Standing rear delt flys are a great exercise to challenge your rear or posterior deltoids (shoulders). Check out this exercise demo for tips and cues on how to complete this exercise properly.

Seated rows are a great back exercise bringing focus to your lats. Check out this exercise demo for tips and cues to perform this exercise properly.

Banded/tubing crunches are a great core exercise to work your Rectus Abdominus or 6-pack muscles. Check out this exercise demo for tips and cues to perform this movement properly.

Squat and presses are a great full-body exercise that focuses on your shoulders, glutes, core, and quads. Check out this exercise demo for tips and cues to perform this exercise properly.

Landmine squat presses are a great lower body exercise that focuses on your glutes and quads. Check out this exercise demo for tips and cues on how to perform this movement properly.