Iron Faith Fitness: Online & Personal Training

Many believers abide and deny unintentionally.

A believer with healthy habits may not reflect their devotion to God.

A believer with strong faith may treat their body as if it does not matter.

I see two extremes. Fitness as an idol, and fitness being irrelevant.

Many idolize fitness (I am guilty) and place hope there rather than Christ.

Fitness is not a priority for many believers, and is oftentimes put on the back burner.

A healthy lifestyle and good works go hand and hand.

Being a good steward of our bodies is honoring to God and equips us to bring glory to him.

We should never idolize our bodies, nor should we neglect it.

Holy balance is nurturing the temple in which the Holy Spirit dwells in for his glory, and not our own. ✝️

Stop stressing over every minor health topic.

Achieving a high level of wellness can be done by:

Walking daily
Resistance training 3-5x a week
Consuming whole foods
Controlling calorie intake
Consuming plenty of protein and fiber
Prioritizing quality sleep
Managing stress

Spending time stressing over every little “longevity hack” will kill you faster than any micro detail that some influencer is pushing. 😄

Nutritional Freedom

This is a state in which an individual is not tied to a diet as if it were a ball and chain.

“I am going on a diet.” Where are you going? A diet is not something that you go on and off of.

This is a negative way to approach nutrition, as it encourages an “all or nothing” mentality.

A diet is your habitual patterns of eating, and nothing more. Technically, we are all on a diet!

If you are on some named diet, or are limiting yourself… Approaching these scenarios can be miserable.


Birthdays
Weddings
Company outings
Tailgates
Or any social night out

Food is social. Many will ask, “why do social events have to revolve around food?’

I was one of several children who was rewarded with food, and developed a mindset around focusing on food rather than the experience itself.

It’s Little Jimmy’s birthday, let’s have cake and ice cream! We won a baseball tournament, time to go binge eat Cici’s pizza!

I could add many more to the list, but surely some of you can relate.

The reality is, food and beverages are simply a byproduct of the experience itself.

There are two extremes: 1. Hyper-focusing on the food and not the experience. 2. Avoiding the event or suffering from food anxiety.

I have experienced both. I would obsess over the food at social events and lose myself in the experience.

I also would avoid any social events during my bodybuilding career because I did not want to tempt myself even the slightest bit.

The word “balance” often gets a bad wrap but I believe that nutritional freedom is somewhere in the middle.

Again, social experiences are not about the food. BUT, the food is a by-product that can be enjoyed within reason.

My diet does not have a name, and neither should yours. I consume a diet full of minimally processed foods, and allow myself to enjoy treats in moderation.

I always have a game plan for any social events, and am able to navigate through them with confidence AND still reach my goals.

All it takes is a mindset shift and a game plan to fully enjoy these experiences without the added guilt.

If you lack a game plan for social events, message me “SOCIAL” and I will send you a free copy of my Social Event Survival Guide.

“Health” bandwagons to avoid ⬇️

❌Fad diets - If you can stick to this forever, great. If not, ask yourself “what am I going to do after?”

❌Detoxes - God gave you a liver and kidneys, save your money.

❌21 day challenges - This is a lifestyle, not a quick fix.

❌Weight loss drugs - Yes, they work but have severe health consequences.

Instead:

✅Consume a diet rich in minimally processed foods that you enjoy and digest well.

✅Drink plenty of water.

✅Move daily. (Even 15 minutes a day can be efficient)

✅Prioritize quality sleep

The barrier of entry for being healthy is quite minimal, and I apologize on behalf of my industry for not making that known.

Start somewhere, start now. You have one life and one body, nurture it well! 🙏💯

You cannot rush the process of building LEAN muscle tissue.

But you can rush the process and gain and unnecessary amount of body fat.

Listen brah, you don’t need a massive calorie surplus to gain muscle.

There is a limit, no matter how much food, drugs, sleep, etc is in the mix.

You cannot force feed a muscle. “Rome was not built in a day.”

Download my FREE Ebook - 🔥 Muscle Building Basics. Link in bio. 💪

Elimination diets were created for rare conditions, and were intended to be used temporarily for treatment.

Unfortunately, these have bled into the fitness influencer realm and have been marketed as if they are magical or superior.

This is not the case at all. I can cherry pick any study to fit a narrative. Correlation does not always = causation.

As for fat loss, care to know what they all have in common? They all work relatively the same as long as a CALORIE DEFICIT is created.

This is how fat loss works. This is not debatable. Caloric restriction alone will improve several health markers, regardless of what diet you choose.

Before hopping behind any named diet, ask yourself this simple question - “Can I stick to this forever?”

Instead of worrying about giving your diet a name, why not consume plenty of lean protein, complex carbohydrates, fruits, vegetables, and healthy fats?

Choose foods that you enjoy, and sit well with you. The best diet is the diet that you can stick to.

The earlier on in the journey, the more simple the process is.

If you’re a novice or detrained, building muscle initially can happen rather quick by consuming enough protein, sleeping well, and executing movements 3-4x a week.

If you’re overweight, dropping body fat initially can happen by simply cleaning up your diet a bit and moving more.

The beginner or newcomer in fitness may be overwhelmed early in the process. There is A LOT to address. But there is no need to play all cards at once.

A home is not built in one day. A foundation must first be set, so that the home does not crumble.

Take advantage of the minimal effective dose, and stack up small wins prior to diving deeper into the minor details.

Start small, start somewhere. Just start!

“How many reps should I do here?”

What you should be asking is, “what is the expected outcome of this set?”

Your body does not know that you’re performing cable curls set at 30 lbs for 10 reps.

Those are just numbers. Your body only knows the stimulus that you provide it through your efforts.

Research suggests 0-3 RIR is the sweet spot for maximizing hypertrophy.

Your workout is what you make of it!

Resistance training for the Novice or Detrained ⬇️

You do not need to play all of your cards at once. It’s best to begin by becoming proficient at performing movement patterns.

Rather than jumping the gun by adding loads of volume and intensity, simply improving performing your lifts week by week is the most efficient route for ongoing progress.

Your prerequisite while acclimating to training is to become skillful at performing your lifts.

The “minimal effective dose” is all that is needed. There is no need to play all of your cards at once.

Going on vacation and staying “on track” with your goals can be stressful. However, it is not all that complicated with proper planning.

Depending on your situation and goals, the transition can be simple. For example, an AirBnb with a full kitchen is the ideal scenario for someone who does not want to change with diet.

Life goes on and my goals don”t change while I travel, because I see the bigger picture. I personally choose to allow myself “balance” while not regressing. Here is how!

✅ I stocked my fridge and pantry at the bnb of the foods that I already love and enjoy year round. KEEP THE JUNK OUT.

✅ As usual, I prioritize whole foods, protein, and am mindful of my calorie range when I make decisions.

✅ Increase NEAT (non exercise activity thermogenesis). We walked to places within a mile, swam, boogie boarded, and took a few brisk walks here and there all for the sake of expending more calories.

✅ “Budget” for off plan meals in the evening. I would consume my normal breakfast, and a protein/veggie meal for lunch that I had plenty of calories to indulge a bit at dinner.

Mindfulness is key. What is your favorite meal while on vacation?

The harder and prolonged the diet, the harder the reverse out of the deficit will be.

I know very few people who are able to sustain progress made in a fat loss phase that was too aggressive.

I am not saying that it cannot be done. I am simply bringing awareness to the fact that sustaining progress is more likely at a slower pace.

A standard rate of loss would be 1-2 lbs a week, and even more for the obese population. Anything more can potentially create problems as one progresses.

The main component of sustaining progress with diet and exercise is unarguably the habits and behaviors that are developed in the journey.

Rushing this process can be a recipe for disaster. Fat loss is a marathon, and not a sprint. Allow yourself the time that YOU need to reach your goal.

Yes, it is this simple!

Our environments reflect our actions.

So, you want to start eating healthier? What’s in the fridge and pantry? 🤔

Is there junk food or food that you shouldn’t be consuming regularly? THROW THEM AWAY.

Step 2. Make a grocery list of wholesome and minimally processed foods that you should be consuming regularly, and grab ONLY THOSE at the store.

This is not the solution and end all be all, but this is a great start by designing your environment for success.

“That’s extreme.” Well, the alcoholic didn’t get sober by stocking up booze in the house, or by hanging out at the bar.

Not everyone NEEDS to take this advice. There are some few people who do well with junk food in their environments and still succeed, but not many!

If you’re serious about reaching your goals, try these simply and effective hacks!

The first 30 days of a fat loss phase ⬇️

The beginning of the fat loss phase may be full of trial and error, and/or quick progress dependent upon adherence. This phase is crucial, as the goal is to set the foundation by implementing and executing on the essential daily habits that will drive ongoing progress.

For the novice, there are several changes being made to their lifestyle which can be quite uncomfortable. However, the minimal effective dose of simply cleaning up their environment in combination with moving will suffice despite not being 100% adherent.

The intermediate to advanced will typically see some visible changes quite quickly from the initial drop in bloat, GI distress, and even fat loss from the get go. I like to take advantage of this phase due to food, energy, and performance remaining at a higher level.

Although we may or may not see changes happen rather quickly in the beginning, the results and progress are only sustained through consistently adhering to healthy habits and behaviors. This applies to everyone, regardless of where they are in their fitness journey.

These cases are simply a result of executing on the daily habits that drive us closer and closer to the desired outcomes.

Stay tuned. 👀

Bodybuilding ➡️ Lifestyle

I’d be lying if I said that I haven’t been dealing with body dysmorphia throughout this fat loss phase.

I have come to terms that I will have to be okay with not setting my standards to this level.

If you’re not an extreme physique athlete, you shouldn’t be comparing yourself to those standards!

Focus on health, strength, cardiovascular endurance, quality sleep, stress management, and the physique improvements will eventually become a byproduct.

The photo on my right is my current physique. I am happy with it, simply because I am healthy. 🙏

Nutrition can be very complex, especially with the overwhelming amount of information online. Notice how there are so many “best” routes to take.

Knowing where to begin is the toughest challenge for most. I would also argue that feeling the pressure to be perfect all at once is what keeps people from taking that first step.

The hard truth is, you do not need to tackle every small variable at once. I do not know one person who has been able to be perfect with their dietary patterns from the start.

Take the first step by eating more wholesome and minimally processed foods. These foods are far more dense in micronutrients, and far more satiating than processed foods that are low in volume, have poor micronutrient density, and are calorically dense.

You do not have to go crazy with tracking every single macro, but having a rough idea of the amount of calories consumed daily is important for weight and body composition management. Begin with a range that is aligned with your goals.

When designing a meal, always start with protein. I would recommend consuming .82-1.5g per lb (this is dependent upon the individual) spaced out accordingly throughout the meals. Protein is vital for cell repair and growth, and is the most satiating macronutrient.

Eat more fruits and vegetables! Fruits and veggies are packed with nutrients, fiber, and are high in volume with low caloric density. 2-3 servings a day will provide a wide variety of micronutrients and contribute to hitting your fiber needs.

We could add so many variables to the list here and nitpick on where to improve. That is the point! Naily these habits daily will cover the vast majority of the nutritional hierarchy needs, which makes dialing in the little details more simplified.

CHeAt mEalS? 🍔🍕🍨🍝🥞

I have seen that there are a wide variety of ways to define “cheat meal.” Some are reasonable, and some are extreme.

🔥Cheat Meal: An off plan meal, anything.
🔥Cheat Meal: Something reasonable off plan, such as Chipotle, Panada, Mediterranean, etc.
🔥Cheat Meal: A controlled “refeed”.
🔥Cheat Meal: A binging episode until full.

Did I miss anything?

I am not opposed to cheat meals at all. I believe that they can be beneficial depending on the individual’s goals and psychology.

If you have been around for a while, you know darn well that I am a huge advocate of flexible dieting.

Believe it or not, the meals you see (to the right) are not cheat meals! They fit my caloric and macronutrient intake, and have not hindered my progress at all.

Years ago, I would stick to my on plan meals and have a free meal such as a burger or pizza once a week.

I personally do not prefer this. It works for some, but I prefer to limit this only 1-3x a month and opt for a lower calorie option.

I receive the same psychological benefit as I would a regular cheat meal, but without the added calories, indigestion, bloating, etc.

Again, how you choose to go about your cheat meals is completely based upon your own goals and personal preferences.

Plan these out strategically, and make sure boundaries are set. Balanced and strict diets over restricted diets!

You’ve probably heard this before. I used to think it was pretty cool to be hobbling out of the gym after a leg day.

Sometimes this is the case, it’s HARD to walk after a hard leg training session. But I’ve never been able to not walk (do cardio) and expend energy post legs.

Training legs is a different animal. It is HARD. However, the same training methodology applies to training legs as any other muscle group.

Research suggests that 1-3 reps shy of failure, or to failure is the sweet spot for maximizing muscle hypertrophy.

It can be quite difficult to reach this threshold with junk volume and high reps on sets that land nowhere near failure.

This is basically a good way to build up a lot of fatigue which can accumulate over time and impede growing those wheels, brah!

So is this really “doing it right?” I personally believe that this is ego driven, and that many may be unaware that this is not the best route to take.

Think about it, that insane set of 30 on the leg extensions is hard, yes.. BUT.. That lactic acid build which prevents you from going close to failure is not ideal.

Just so we are clear here- building up a ton of fatigue is not the best route to grow muscle.

I hope this helps anyone out there who has been training hard, but struggling to grow their legs!

Managing expectations: Fitness industry realities.

I am all for setting the bar high. I am all for striving for more. I encourage it.

However, there is a fine line between aspiring for an attainable goal and what may not be achievable.

The fitness industry (supplement brands, clothing lines, magazines, etc) often markets extreme conditioning as the face of health. That is not the case at all.

The truth is, most will never achieve such a level of physique development, and that is OKAY.

Full transparency: I am weeks out from a comp in this photo. And like most physique athletes, was implementing PED’s at the time to achieve a goal.

This is no longer my standard anymore. I will never expect to achieve this level ever again. Again, THIS IS NOT HEALTHY.

Any morally sound coach or mentor will be upfront with their lifestyle clients about the realities of this industry.

I respect physique athletes and admire the work that they put forth towards their craft. What they do is extreme and are aware of the health consequences. (Hopefully)

As a former PED user and competitor, I have had to come to terms that I must be okay with not setting my goals towards the extreme end.

If you’re the general population person who aspires to look good, feel good, become stronger, etc.. I want you to know that achieving an extreme goal is not necessary, at all.

Stay healthy my friends. Happy Friday. 🙏

How to resistance train during a fat loss phase ⬇️

I will be brief. The answer is the same methods that were applied to build muscle.

NOT

X High reps to get “toned”
X Short rest periods to “burn more calories”
X Longer training sessions
X Spot reduction exercises

We go to the gym to build and retain muscle mass and strength.

We do cardio and eat less to create a calorie deficit in order to lose body fat.

Adjustments to volume, intensity, and exercise selection may be required at some point.

But the manner in which building and retaining muscle mass and strength remains the same!

I’m just ready to be back to doing what I love everyday!

In my 10 years of training, I was fortunate enough to not have a serious injury until now.

I’ve seen too many people cave in to old habits due to an injury, illness, etc to justify their actions.

I am human too, and would be lying if I didn’t have the slightest urge to gorge myself or reach for the bottle to cope.

There is a lot that can be learned in a minor or major setback. There is always work to be done, or something to be learned.

So far I have made the best out of this experience with the given circumstances.

I controlled what I put into my mouth, I moved when I was able, and tried my damndest to “take it easy” and not work.

Easing back into training after a concussion will be bumpy, and I will have many ego checks along the way. 😆

My gratitude for good health has never been this elevated. Health is something that we should never take for granted.

I thank God that my situation is not any worse, because it most certainly could be!

Cheers to not taking health for granted. Happy Friday 🙏

📸

Thank you to those who paid the ultimate price, so that we the people may flourish. 🇺🇸

Are you making the best of your freedoms?

Are you exercising daily?

Are you nourishing your body?

Are you putting good information into your brain?

Are you providing value to those around you?

Are you involved with your local community?

Last but certainly not least, are you upholding AMERICAN values in your household?

Personal Excellence is the Ultimate Rebellion -

Play. The. Long. Game. 🚂

This is my favorite type of transformation. A transformation that is not temporary, but has been improved on and sustained over weeks, months, and years.

Don’t get me wrong, I find many 6-20 week transformations to be amazing! But I would argue that the majority are unable to continue progressing.

Why is this? Why is it so difficult to sustain progress? This is the most daunting part of one’s fitness journey. The never ending rollercoaster.

There are outcome focused and process focused mindsets. Those who fall off tend to lose themselves in the process, and are only focused on the final product.

We often crave that end result so bad, that we are willing to do almost anything to get it. I’d argue that this is healthy to an extent.

However, the key to sustaining progress is by adhering to the habits and behaviors that lead to desired outcomes CONSISTENTLY.

Are you struggling with finding an effective, and sustainable approach to diet and exercise? Click the link in my bio and let’s discover the solution for you!

How to deal with “diet killers”, such as weekends, social events, and date nights. 👇

I used to fear social events that involved off plan food and drinks. A simple mindset shift was all it took to overcome this anxiety.

I used to take it to the extreme and avoid social gatherings due to the fear and over obsession of being triggered by food and beverages.

If you struggle with environmental triggers that exist within social gatherings, remind yourself that you are present for the EXPERIENCE and not the food and beverages!

This is quite obvious, but bringing awareness and accepting the fact that food and beverages are just a bi product makes resisting temptation much easier.

I always remind myself, “it’s just food, no big deal”. This simple reminder has helped me through every social event with an environment that was not ideal to be in in order to stay on track.

Another helpful tool is to plan ahead and have dinner prior to the event. Showing up with a full stomach can further alleviate the desire to graze on high calorie dense finger foods.

Lasly, I am not against enjoying finger foods and alcoholic beverages in moderation. Plan ahead, be conscious of the amount of calories, and accept that this may potentially slow down progress.

I enjoyed every bit of this date night with my queen. I enjoyed our wedding cake, wine, whiskey, and Tex Mex to follow. I set boundaries and was able to enjoy myself without hindering any progress!

Be balanced, and not obsessed!

Fatigue management: Supra-physiological to physiological levels of hormones.

I have been open about my former PED usage. I am currently on 120mgs of doctor prescribed TRT (current total is 750 ng/dl), and can attest to the fact that recovery capacity is nowhere near the same.

This has been the hardest transition for me mentally. Training intensity, performance, and strength are all still at a high level, but managing fatigue has been an obstacle.

No matter how on point my sleep, nutrition, and stress management are, I am still unable to recover at the same capacity as before.

With that being said, I have come to terms with this and have slowly ticked away at manipulating volume and intensity to make the best out of my training blocks.

I am beyond grateful for this experience, as I am becoming more relatable to my clients and am able to take what I am learning and apply it for their benefit.

If you are a competitor or a former PED user, I promise you that there is so much more to fitness that can be learned. You can still have goals to strive for and feel good about.

Here we are a whopping 208, and 4 weeks left to hit my goal of 205.

I am forever a student. 📖💪

The underlying emotional driver to improve must be deeper than the bi-products of physical fitness.

Discover your WHY, and go back to it every day.

Having short term and existential goals is great. However, there must be an underlying emotional driver that enables us to strive to simply be better each day.

It’s okay to want to improve your physical appearance to feel more confident. It’s okay to desire to eat right in order to look and operate better.

But WHY? Why do we really endure the process of improving our physical being? It goes way beyond the physical aspect.

If you have not asked yourself this question, I would suggest taking time to reflect and write out your own layers of why.

Pursuing personal excellence day in and day out in every area, and taking actions that aligns with my personal values is attached to my personal why.

Every client that I have worked with, and every person that I know who lives a similar lifestyle has a why that lies deep within and is not always directly correlated with the physical.

Unfold your why.

I received this question from a friend the other day. He was struggling with late night hunger. The fellow lad would eat dinner at 7 pm, and wait until midnight to crawl into bed..

Well no wonder! Sleep deprivation leads to an increase in hunger signaling from a hunger hormone, ghrelin. This leads many down the route of over consuming calories.

Ghrelin levels can peak during overnight fasting. So why make matters worse by staying awake and not sleeping enough?

If you’re struggling with getting enough adequate sleep, than that is another problem itself and needs to be addressed.

The solution here is quite obvious and simple. GO. TO. SLEEP. When you are sleeping, you cannot overeat.

Sprint, cruise, repeat

This is how fat loss phases should look for the general population. There are a wide variety of reasons why many cannot sustain the progress made during a fat loss phase. Rushing the process is a big one.

“Rushing the process” as in sprinting for too long. The longer you are in a deficit and dependent upon how aggressive will determine how difficult it will be to keep the weight off.

Everyone knows how fat loss works. Move more and eat less. DUH. But how do we sustain progress? The key is to develop dietary patterns that are sustainable. This entails being strategic with phases within the fat loss phase.

Diet breaks and refeeds are very useful during a fat loss phase. For example, it’s recommended that you take time to rest after sprints. The same concept applies to being in a calorie deficit for an extended period.

Let’s assume adherence is up to parr and the scale and visuals are improving every week. GREAT! Now keep an eye out for symptoms that may indicate that a diet break or refeed may be needed for sustainability sake!

Knowing when to put the foot on the gas pedal and when to let off can be difficult. Are you struggling with developing healthy dietary habits? Click the link in my bio, and let’s find a solution for you.

The majority of mistakes made during a fat loss journey are simple to pinpoint in my professional opinion. I would even go as far as saying that they are often obvious!

First things first, YOU HAVE TO BE IN CALORIE DEFICIT in order to lose body fat. There is literally no way around this. You cannot break the laws of thermodynamics, ever.

If you are not losing body fat, you are either 1. Doing too little. OR 2. Eating too much. Or both. Every argument against this concept typically ties back into the calories in versus calories out equation.

Before assuming that something is either wrong with yourself or your plan, make a few observations based off of the errors mentioned in the slides. Be brutally honest as well!

I hope this helps if you are struggling to lose body fat consistently. 💯