In this episode Ryan and Lauren give you their top 10 tips to make the gym a place you want to go to instead of feeling like you HAVE to go.

1. Shop Around for Gyms —> Day PassesTry out different gyms before committing to one. Day passes give you the chance to find the best fit for your needs.
2. Start with a PlanHaving a structured workout plan will keep you focused and make your gym sessions more efficient.
3. Set Realistic GoalsSet achievable short-term and long-term fitness goals to stay motivated and focused on your progress.
4. Learn Proper FormMastering form is essential to avoid injury and get the most out of your workouts.
5. Start Slow and Progress GraduallyBegin with lighter weights and focus on building a solid foundation. Overloading too soon can lead to injuries.
6. Don’t Compare Yourself to OthersFocus on your own journey. Fitness is personal, and everyone is at different stages of their progress.
7. Bring a Buddy —> Way Less ScaryHaving a gym buddy can make the experience less intimidating and more enjoyable.
8. Layout of the GymAlways warm up before your workout and take time to stretch afterward to prevent injuries.
9. Hydrate Before and AfterStaying hydrated helps maintain energy levels, improves performance, and aids recovery.
10. Rest and Recovery

Giving your body time to rest is crucial for muscle recovery and growth. Don’t skip rest days.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

How to Start 2025 off Right:

Setting the right goals

• SMART GOALS (Specific, Measure able, Achieve able, Realistic, Time-Bound.
• Yearly, monthly, weekly goals
• Make meaningful goals with a WHY
• Accountability partner, coach
• Wearables, data, spreadsheets, sticker charts, planners. Whoop community
• Don’t be afraid to reward yourself.

Environment

• Set up your environment for success
• You are the people you surround yourself with
• Know when you distance yourself
• Relationship, friendships, family
• Don’t be afraid to say hard things
• Navigating difficult conversations and situations

• Losing Weight

• Weigh yourself everyday
• .5 -1lb a week is realistic weight loss
• Take multiple measurements / photos (everyone loves a good transformation photo)
• Eat the same thing everyday
• Cut out processed foods one by one
• Drink water
• Cravings? Tea, gum, brush your teeth, wait, dark chocolate, eat a small SMALL bite, spit it out if you have to Finances

• Emergency saving fund - At least 1,000
• Pay off debt
• Save 3-6 months of your salary in case you lose your job
• Sign up for reoccurring investments like Charles Swab or Betterment
• It is way easier than you think
• Find out your subscriptions and stop the ones you don’t need
• Shared credit card

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this weeks episode Ryan and Lauren discuss why there was a podcast name change, a fact check about a dead guy, and go deep into taking charge of your health no matter your age.

Here are the three main topics discussed in this episode.

1. Why it’s important to take charge of your health no matter your age

2. People normalizing feeling bad when you don’t have to.

3. Don’t blindly trust your doctor

Ryan and Lauren give many practical tips on how to take charge of your health and bring many stories of times where they went wrong in the past. You can learn from these and start creating change in your weight, muscle mass, and biomarkers.

Tune in to hear our thoughts and answers on these questions and more.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren answer the fitness questions we get asked all the time. Some of these include:

1. What do we think about AI/Smart Fitness Apps?
2. How much protein do I need daily?
3. Is creatine safe if I have lactose intolerance? Should I take creatine?
4. Are machines or free weights better?
5. What’s the best way to build muscle?
6. If I am dieting should I maintain the same kcal intake on my off days?
7. How long have you and Ryan been together?
8. Do you eat carbs?
9. How do I get the stubborn belly fat off my stomach?
10. Do you need implants to do well in body building?

Tune in to hear our thoughts and answers on these questions and more.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren go over tips and tricks for bodybuilding show day and recap Lauren's most recent show, the NPC Rocky.

Some of these tips and tricks could save your next show day. They cover how to pee with your tan, how to dry your tan, how not to stain your sheets, how to pump up, what to bring to the show, and more.

Ryan and Lauren also quickly summarize Lauren's 16 week prep leading up to this show and how she literally started from the bottom. Tune in and let us know what you think with a comment on YouTube or a review on Apple.

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss the 5 love languages and why they are critical to understand for your romantic relationships, but also your relationships as well.

These love languages are from a book by Gary Chapman called "5 Love Languages, The Secret to A Love That Lasts". They are:

1. Quality time
2. Gifts
3. Words of affirmation
4. Acts of service
5. Physical touch

Some of the topics covered in this episode include, why it is important to know yours partners love language, how giving is different than receiving, they are not just for partner love (sibling love & parent to child love), and how do you learn your love language?

Ending quote to think about: Don’t eat with people you wouldn’t starve with

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss the science of alcohol and how it impacts exercise, sleep, your relationships, fertility, memory, overall brain health, and more.

This one is more scientific than our other episodes, but we make it easily to digest and understand. Ryan and Lauren are passionate about this topic and have plenty of experience drinking and not drinking, so tune in and follow us if you like our energy.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

Cited Research:

Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5

https://www.healthline.com/health/facts-about-alcohol#facts

Contribution of alcohol use disorders to the burden of dementia in France 2008–13: a nationwide retrospective cohort study Schwarzinger, MichaëlBaillot, S et al. The Lancet Public Health, Volume 3, Issue 3, e124 - e132 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltext

https://www.sciencedirect.com/science/article/abs/pii/S0741832900001245?via%3Dihub

https://www.nejm.org/doi/10.1056/NEJM198705073161902?url_ver=Z39.88-2003%F0%9D%94%AFid=ori:rid:crossref.org%F0%9D%94%AFdat=cr_pub%20%200pubmed

In this episode Ryan and Lauren discuss whether spending your hard earned cash on quality gym clothing is worth it. They have both tried numerous brands over the years and definitely have some strong opinions on whats what. Most of the major brands (Lulu, Alo, gymshark, etc) are compared and contrasted, so tune in to be entertained and learn a thing or two.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

Quote: Do you think you’ll reach a point where you believe you achieved everything you are capable of?

Be sure to follow us on Apple Podcasts. It helps more than you know.