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Discipline isn't punishment

𝐃𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞 𝐢𝐬𝐧’𝐭 𝐩𝐮𝐧𝐢𝐬𝐡𝐦𝐞𝐧𝐭. 𝐈𝐭’𝐬 𝐬𝐞𝐥𝐟-𝐫𝐞𝐬𝐩𝐞𝐜𝐭. And with the New Year coming up, I keep thinking about this: I’ve never coached someone who regretted getting stronger. 𝐍𝐨𝐭 𝐨𝐧𝐜𝐞. But I’ve coached plenty who regretted waiting… Waiting for January 1st. Waiting for the “right” plan. Waiting for life to magically clear space for them. You see, the calendar doesn’t change you. 𝐘𝐨𝐮𝐫 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 𝐝𝐨. And those choices start long before the ball drops. When you decide to show up for yourself — even in the chaos, even in the holiday craziness — that’s ....
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Limiting Beliefs and Excuses! How are they different?

The difference between limiting beliefs and excuses are important to understand. Both will hold you back, but they operate in different ways. Limiting Beliefs Limiting beliefs are deeply held convictions or thoughts about yourself, your abilities, or the world around you that restrict your potential. These beliefs often stem from past experiences, societal messages, or self-doubt, and they shape how you see what's possible for you. Examples of limiting beliefs: "I’ll never be good enough." "I’m not smart enough to succeed." “I have been big my whole life I will always be big." “I’m too old and too far gone ....
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Obesity Epidemic and Weightloss Drugs!

We’re at a point in the obesity epidemic where so many people believe their only option for losing weight is through weight loss drugs or surgery. Some believe that they can’t lose weight at all. I hear this all the time I was big my whole life I will always be big. (Not True limiting beliefs) With so many fad diets and quick fixes out there, it’s no wonder people fall into the trap thinking these will work long-term. Yet year after year, we try and fail, only to end up back where we started—or worse, heavier than when we began. But here’s the truth: weight loss drugs aren’t going to fix the root of the problem if you ....
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Will Eating Late At Night Make You Gain Weight?

𝐖𝐢𝐥𝐥 𝐄𝐚𝐭𝐢𝐧𝐠 𝐋𝐚𝐭𝐞 𝐚𝐭 𝐍𝐢𝐠𝐡𝐭 𝐌𝐚𝐤𝐞 𝐘𝐨𝐮 𝐆𝐚𝐢𝐧 𝐖𝐞𝐢𝐠𝐡𝐭? 𝐋𝐞𝐭’𝐬 𝐃𝐢𝐯𝐞 𝐈𝐧! This question comes up all the time, and if you've followed my content, you know the 𝐠𝐨𝐥𝐝𝐞𝐧 𝐫𝐮𝐥𝐞 𝐨𝐟 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬: 𝐚 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐝𝐞𝐟𝐢𝐜𝐢𝐭 🔥. That means if you eat fewer calories than you burn, you’ll lose weight – simple as that. So, where does the idea come from that eating late makes you gain weight? Some people lose weight by setting an early cut-off time, like stopping eating after 5:00 p.m. 𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐰𝐡𝐲 𝐢𝐭 𝐰𝐨𝐫𝐤𝐬: by cutting off eating in the evening, they naturally consume fewer calories, ....
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Let's Talk About the Peer Pressure of Food..

𝐋𝐞𝐭’𝐬 𝐓𝐚𝐥𝐤 𝐀𝐛𝐨𝐮𝐭 𝐭𝐡𝐞 𝐏𝐞𝐞𝐫 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐨𝐟 𝐅𝐨𝐨𝐝… We’ve all heard about peer pressure when it comes to drugs or alcohol —"Just one beer won’t hurt," or "You deserve it after a hard day." For someone trying to quit drinking or make a major life change, those comments can derail their progress and make the journey even harder. 𝐁𝐮𝐭 𝐰𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐟𝐨𝐨𝐝? How often do we see the same thing happen? 𝐈𝐦𝐚𝐠𝐢𝐧𝐞 𝐲𝐨𝐮’𝐫𝐞 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐡𝐚𝐫𝐝 𝐭𝐨 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐞𝐚𝐭𝐢𝐧𝐠 𝐡𝐚𝐛𝐢𝐭𝐬, 𝐬𝐭𝐚𝐲𝐢𝐧𝐠 𝐝𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞𝐝, 𝐚𝐧𝐝 𝐦𝐚𝐤𝐢𝐧𝐠 𝐛𝐞𝐭𝐭𝐞𝐫 ....
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No Food Restrictions...Don't Be Fooled

Don't be fooled by the allure of diets promising no food restrictions or quick fixes! Many trendy diets, like keto, may seem appealing, but think about it – are you really going to swear off carbs forever ?My personal experience with keto taught me that even too much broccoli can knock you out of ketosis! The truth is, sustainable weight loss involves some level of restriction, usually in the form of a calorie deficit. Restriction doesn't mean giving up all your favorite foods, but it's about finding a balance.Enjoy those savory treats occasionally, but successful weight loss requires a mindful approach. Remember, you can't have everything you want whenever you ....
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Does your body still burn fat after a workout?

𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰 𝐭𝐡𝐚𝐭 𝐚𝐟𝐭𝐞𝐫 𝐫𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠, 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐤𝐞𝐞𝐩𝐬 𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐟𝐚𝐭 𝐥𝐨𝐧𝐠 𝐚𝐟𝐭𝐞𝐫 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐧𝐞? This is thanks to something called the afterburn effect, or EPOC (𝐄𝐱𝐜𝐞𝐬𝐬 𝐏𝐨𝐬𝐭-𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐎𝐱𝐲𝐠𝐞𝐧 𝐂𝐨𝐧𝐬𝐮𝐦𝐩𝐭𝐢𝐨𝐧). 𝐇𝐞𝐫𝐞’𝐬 𝐡𝐨𝐰 𝐢𝐭 𝐰𝐨𝐫𝐤𝐬: resistance training puts stress on your muscles, and your body needs extra oxygen to repair itself and get back to its pre-exercise state. This increased oxygen demand means you’re burning calories well after your workout. Studies show that resistance training keeps the afterburn going longer than ....
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Skinny Dosen't Always Mean Healthy!

Skinny Does Not Always Mean Healthy—Here’s Why: How many times have you heard someone say, "I’m skinny, so I’m healthy"? It’s a common assumption, but here’s the reality: skinny doesn’t always mean healthy. Let’s break it down. Have you ever heard the term "skinny fat"? This describes someone who may appear to be at a healthy weight based on BMI but actually has a higher percentage of body fat compared to muscle. They look slim, but they’re missing the muscle mass that plays a crucial role in overall health. In this case, the focus needs to be on building muscle and losing fat, which takes time and consistency. ....
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Can you spot target fat?

Check this out!! Super hot topic Question Can you spot target fat by working out one muscle group? Example: If I do abs every day will I get a 6 pack? Example: Whats some good inner thigh workouts for my legs so i can lose some fat there? Example: I want to lose my gut what exercises do I need to do to accomplish this? So can you spot target fat? That is the question The answer is no!!! You can not spot target fat by finding exercises to work that muscle group. Fat will come off your body as it comes off and some areas take longer than others. For example a male will lean out in his arms and legs first but his mid section is the last to go ....
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Why Iron Therapy Training?

Why Choose Iron Therapy Training for Your Fitness Journey? 🏋️‍♂️ 💪 Considering a personal trainer? Certified fitness professionals at Iron Therapy Training offer a range of benefits that can elevate your health and wellness journey. Here's why our personal trainers stand out: 1. 𝐄𝐝𝐮𝐜𝐚𝐭𝐢𝐨𝐧 𝐌𝐚𝐭𝐭𝐞𝐫𝐬: Unsure where to begin or how to achieve your fitness goals? A personal trainer provides valuable education, guiding you through exercises with proper form to prevent injuries and ensure effectiveness. 2. 𝐓𝐚𝐢𝐥𝐨𝐫𝐞𝐝 𝐖𝐨𝐫𝐤𝐨𝐮𝐭𝐬: Recognizing that everyone has unique capabilities and limitations, our experienced trainers craft personalized workout programs ....
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Discipline isn't punishment

Limiting Beliefs and Excuses! How are they different?

Obesity Epidemic and Weightloss Drugs!

Will Eating Late At Night Make You Gain Weight?

Let's Talk About the Peer Pressure of Food..

No Food Restrictions...Don't Be Fooled

Does your body still burn fat after a workout?

Skinny Dosen't Always Mean Healthy!

Can you spot target fat?

Why Iron Therapy Training?

Start Your Body Transformation With Iron Therapy Training Today!

Bill Raney

Alan Hofer

Jerry Allen

Book Your Free Consultation!

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