Episode Summary:

Are you an excuse maker? Are you a complainer? Here are some things to think about and some actions to take to make good on your goals in 2025!

Who Is This Episode For:

The New Year just passed. This means resolutions. This means "National Quitter's Day." This means if you've struggled with achieving your health and fitness goals, this episode is for you.

Key Moments:

• Just a preface
• Life is hard, you don't have to remind me
• Training is hard, so what do you do about it?
• Acknowledge
• Prioritize
• Who are you spending time with?
• Focus
• What is your boulder?
• Brain dump
• Take action. Period

Episode Summary:

IL is a good energy to have around, he works hard, and he gives people just the appropriate amount of [fun] grief to make it fun! Tune in and hear from one of our amazing clients!

Who Is This Episode For:

This episode is two people -- first, the individual who has been on the cusp of trying something new to better themselves. Second, for the individual who needs another kick in the butt to see the results you're working for!

Key Moments:

• Almost 2 years + banter
• "What brought you here?"
• The tangible results + FOMO
• "Did you have any fear about coming into a CrossFit gym?"
• "Jason the great!"
• Getting compliments for results of his hard work or getting tired of hearing about CrossFit?
• How to live longer
• "It's not easy otherwise everybody would be doing it"

Episode Summary:

You are leaving results on the table if you are not tracking your workouts. In today's discussion, we are going to dive into why you should track your workouts, how they optimize the results of your efforts, and why you're stunting your progress if you don't.

Key Moments:

• Bodybuilding, powerlifting, Olympic weightlifting, CrossFit, whatever...
• Here's why you're stunting your progress
• Tracking helps by...
• "I just like to workout. Working out is my favorite so I don't need to track anything"

Episode Summary:

Pat E has been one of our OG members. He is hard working, goofy, and so fun to be around. Take a few minutes and listen in on his story and

Key Moments:

• When did you start CrossFit? And why did you get started in the first place?
• "Just try it..."
• Where did the Iron Hero CrossFit logo come from?!
• Scaling up + FOMO
• "I didn't want to take any medication..."
• "It gets in your blood and you really want to do it"
• Did you know he's 70?
• Look ahead or be surprised with the workout?
• "I have to learn how to swim before I take swim lessons?"

Episode Summary:

Today we're discussing injury, working out, and why you should continue to work out in spite of It. After 25+ years of working out, I've had my fair share of problems and have thoughts to share with you!

Key Moments:

• "I stayed at a Holiday Inn Express last night"
• My experience + my recoveries
• Why injuries happen
• Is the training environment safe?
• Physical vs psychological pain
• Why you shouldn't stop training
• Debunking ice as a recovery modality
• Who do you see if you need an expert's help?

Episode Summary:

Today we're talking beginner mistakes. Now, the title says "beginner" but sometimes I make these mistakes. Then again, I might still be a beginner. Here are things to avoid and the solutions to improve them and get to your goals more efficiently.

Key Moments:

• The warm up + the cooldown
• Weight vs form
• Overtraining vs under recovering
• Realistic vs unrealistic goals
• The common mantra for the masses
• Are you dehydrated?
• Stress management
• Who should you compare yourself to?

Episode Summary:

We have had the fortunate opportunity to share some time with Raz. She has been a long time member with us and is always a positive light for our 9am classes!

Key Moments:

• When did you start CrossFit?
• What made you make the leap into doing CrossFit?
• Did you know about CrossFit before beginning?
• Were you nervous to start?
• What do you like about Iron Hero?
• What would you say to the 2017 Raz to get her to go and try it?
• Learning movements + getting good!

Episode Summary:

Today we're talking accountability. Accountability, and consistency, are a great asset to you than motivation. Here are 10 things you can add to increase the likelihood that you will hit your goals for the long-term.

Key Moments:

• Support system
• Your phone
• A trainer or coach
• Stickers
• Social media (not what you think)
• Progress pics
• Measurements
• Quarterly meetings
• Your "why"
• Workout buddy