Iron Lion Performance

In The Den, we are fortunate to be in the company of so many strong, brilliant women. A favorite among the morning crew, we are proud to shine a light on the always eloquent Ayah ( .issa ) 🦁 Thank you for all you bring to our gym community.
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“I train because at ILP, I feel powerful. I feel good and strong in my body. I feel in control. As a woman, my body gets subjected to a lot. Amidst the criticism of how I show my body or not, or in the judgement of it based on how “sexual” it is, or in the shame because of it’s size, or in the worries of what unsafety I’ll attract simply because I am a woman - I often feel like my body is not mine. It is for other people to decide based on how they are perceiving it.
At ILP, I’m in control. I have a voice in how much weight, how often, what I want to work on, what my goals are. Everything I decide in my training journey is accepted fully. And with that - it allows me to learn how to accept myself fully, where I’m at, and how to be with my body in the way I want to. Because, it’s mine. “

On her recent trip home to South Africa, Lioness Alex acquired a new mascot for The Den!
It’s now your job to name him!
Drop some suggestions in the comments - next week we will vote on the favorites!
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Happy New Year from your Den family! 🎉
Hope everyone has had a happy and healthy holiday! We look forward to seeing you this week! 🦁💪🏻💪🏼💪🏽💪🏾💪🏿🦁
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#2022

Hey Denziens! 🦁 Can’t wait to see you in all your Halloween best at this Saturday’s Inferno! 🔥👻🔥

* Saturday Oct. 30th 9am sharp!

*Don’t forget to sign up via your Mind Body app!

*The top two costumes win an Iron Lion Performance jacket!

Please note our upcoming Labor Day schedule changes :
Iron Lion Performance will be closed Saturday 9/4, Sunday 9/5, and Monday 9/6. We will re-open at 6 AM Tuesday 9/7. Enjoy your Holiday weekend, Den family! 🦁❤️

Did someone say New Equipment? 🎁💪🏼❤️
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We have more cable options in The Den!
Shout out to Ricky, Mike, and Pete for the extra muscle and elbow grease yesterday to ensure we running at full steam today!
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Turn It Up Tuesday! 🔥💪🏼🔥
Den Members ~ whose up for July’s ?
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Check the front board or swipe for the rules! Let’s get those names on the board 🦁
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Turn It Up Tuesday! 🔥💪🏼🔥
Den Members ~ whose up for July’s ?
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Check the front board or swipe for the rules! Let’s get those names on the board 🦁
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Monday Motivation 🔥 🔥 Congratulations to Den Member, Joe (.real.jlow) on his Beast TGU! 😎 Thats 106 lbs, folks! Hard work and consistency will get you everywhere! 💪🏼😉
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Tuesday Tips from The Den Dietician ~ 🦁🥗🍎 The nutrition term of the week is 'caloric density'. Also called energy density, it is usually measured as the number of calories present per 100g of any food. Choosing foods with a low caloric density (such a fresh fruits and vegetables) can help with weight loss.
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A favorite among the 8am , we are thrilled to showcase Cindy !! She has been hitting so many PRs lately, this journey has been exciting to watch!

🦁”I joined Iron Lion in the fall of 2019, a couple of months after pulling my back some random barre class. Getting a back injury at age 29 was a HUGE wake up call to get into shape. I never thought I had to seriously exercise since I felt fine and wasn’t overweight, but boy does perspective change when you experience chronic pain! My friend referred me to Iron Lion and I was interested in trying them out since they were actually invested in your physical growth by teaching the right techniques, personalizing programs, and answering all the questions you have. I have to say it’s the only thing that’s worked for me. I’ve been able to stay consistent and make going to the gym part of my routine which is something I never thought I’d do.”

💪🏼”Recently, I hit a PR of 176lb deadlift and realized how far I’ve come in my physical journey. I feel great, my clothes fit better, my sleep schedule has improved and there are so many small benefits to my quality of life. I really appreciate that the trainers are invested in your growth and they make the gym a fun and welcoming place to work out. It took me a while to realize that I should be proud of my gains since it was a slow progression but looking back at where I was and where I am now, I’m so thankful to have found a place that can keep me healthy and motivated to push harder.”
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🙌🏻🙌🏼🙌🏽🙌🏾🙌🏿

It’s Tuesday! And that means a tip from The Den’s lovely dietician, Lauren!

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The relationship that you have with food will last a lifetime. Consistent, approachable changes to your food intake will always work better than a short period of intense change!
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🦁 Looking to lose weight? Remember, the scale doesnt tell the whole story. Muscle gain can often cause the number on the scale to go up, as can salt intake, hormone fluctuations and even stress. Remember that the number on the scale does not reflect your value or the value of your efforts. 🙌🏼
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Are you curious about what contributes to your body’s ability to lose extra fat? It may not lay out in the way you think🤔
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🏃🏻‍♂️Low Intensity Movement– Activities that burn additional calories, but do not elevate metabolism. (Running, biking,etc)

💪🏽Metabolic Conditioning– Burns Additional calories and revs our metabolism hours post workout.

🏋🏾‍♀️Small group personal training – Builds muscle, increasing BMR, which is 60 plus % of total calories burned each day, and burns additional calories.

😴Sleep and Stress Management – evening relaxation routine: 7 to 9 hours of sleep; meditation, play, something that gives you quiet and allows restoration.

🥗Nutrition: Habit/ Skills breed consistency

🧘🏼‍♀️Mindset: A Strong Why; A Clear and Compelling Vision of the Future; Unwavering Faith; Attitude of Gratitude.
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Shout out to for this Factors of Fat Loss graphic!

🦁Curious about the Iron Lion Uncaged Nutrition classes but intimidated to start? Don’t be! We have you covered with a very structured and informative program full of education, resources and support! Take a peek below for a topic break down. 👇🏽
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*Week 1 - Mindset and planning

*Week 2 - Macros and prepping

*Week 3 - Portion control

*Week 4 - Turning motivation into habit / Supplements

*Week 5 - Understanung metabolism

*Week 6 - How gut health, sleep, and stress effect weight loss / How you can use food to fight and prevent body damage
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Interested in joining us to Uncage your nutrition? Check out our website for more info. And if you are already a member, sign up in The Den!
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Monday Mindset 🦁
Returning to training after a long layoff? Sure, it means modifications to your programming and adjusting your expectations, but it also means celebrating the wins. And getting in the door is a huge one!
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Congratulations Denizens on scheduling the time to make your health a priority! Let’s keep this momentum going! (And I know some of you have yet to update your tallies 😉There is still time)
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Are you interested in talking to a coach about getting back into a training routine? Click the link in our bio!
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And who is the current reigning champ, you ask? 💪🏽 None other than Astoria real estate broker and combat sports vet, Jeremy Ruiz () Check out Jeremy’s take on the 2019 “Uncaged” experience! 👇🏽
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About 8 weeks ago I received a text from my good friend about a 6-week transformation competition at . Prior to that text, I’ve been telling myself everyday I wanted to cut the crap out and get back into the groove of things with being active and living a healthier lifestyle. Once I received that text I knew it was time to rock and roll. I signed up for the competition, busted my ass for 6 weeks straight, meal prepping at home and going for runs on my “days off” the time has finally come. It was the end of the competition and the official weigh-in. Out of 15 people who competed, I came in 1st place with 19lbs down. I’m currently 25lbs lighter and still pushing and feeling amazing again. I would like to thank the ILP team for staying on top of me and coaching me throughout the process.

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For more info on the Transformation Challenge, click the link in our bio! 🦁

Flashback Friday 🥵😁 to many metabolic memories! We love a good conditioning day on the “Uncaged” journey!
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Tips on a Tuesday 🦁🥩

Pre-measuring food into portioned meals can help weight loss and get you more in touch with your body's natural fullness cues. If you dont have measuring cups, you can estimate using different parts of your hand.
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“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”
– Steve Young

🦁 March has seen a lot of consistency in The Den.
🔻Share with us below how you are progressing towards your goals!
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Why The Den?

🦁 Because we care about your joint health!

At ILP, we use the Functional Range Conditioning (FRC) system and Kinstretch classes to allow you to assess and correct movement deficiencies that could be leading to pain in everyday life. This is a movement enhancement methodology that teaches you how to maximally control your body and expand your usable ranges of motion. Adequate range of motion actively creates a more resilient and efficient human being.
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🦁It’s Flex Friday! You’ve worked hard, so show us what you’ve got!

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Tuesday Tip
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Cant leave your desk for meals? No Sweat. Turn off your monitor and try to pause your work for at least part of your lunch break. Doing this will help you slow down and focus on the food you are eating and will help you consume only what you really need.
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Monday Motivation

🦁 "Real change, enduring change, happens one step at a time."

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Share with us below one step you are taking towards your goals this week! 🔻🔻🔻
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