Empowered By Iron

Calm the F*ck Down - Episode 39 So you went away for a week (or two), had little fun in the sun and ate every little treat your heart desired, and now it’s your first day back...how did your little break affect your gainz? Today we discuss what to expect, strategies to get back on track and how to calm the f*ck down. Referenced episodes: https://empoweredbyiron.com/2017/01/23/body-weight-fluctuations-episode-17/  

Action Expresses Priorities - Episode 38 Do you have goals? - If you said yes, then you are like 99% of the world. - Do you take steps every day trying to achieve those goals? No? Were you busy yesterday? Did your kid have a soccer game? Was the sun too bright that day or was there a chance of rain? - Your goals are not goals until they become a priority. In this episode, we passionately discuss the difference between having goals and having dreams.

Drug use in weightlifting (ft. Jilly Jaworske) - Episode 37 As weightlifting in the USA grows, so does the incidences of drug use by athletes. In this episode, Jilly Jaworske guest co-hosts and dives into the issue of drug use in weightlifting, resources and her plans for 2017/2018. Straight from Allen, TX, this episode is FIRE. Where you can find Jilly: IG: @JillyJaworske TSS Barball: @tssbarbell USAW Drug policy and banned substances.

Recovery Methods - Episode 36 Recovery, you know you should do it, but do you?  Today we share our favorite recovery methods, how we plan to up our recovery game, and we challenge you to improve yours. Manipulating Carbohydrates for Training and Recovery - Episode 10

Lauren Rutan: Jacked & Tan - Episode 35 From low estrogen to thyroid problems, Lauren Rutan is experiencing some unfortunate health problems that caused her to fail a USAPL drug test. This superstar athlete is fighting back.  Hear about her experience and what she is doing for training today.  She is jacked and strong and still getting on the platform! Where you can find Lauren: Instagram: @rutan422 Email: rutan422@gmail.com

Refeed Gone Wrong - Episode 34 Refeed days are supposed to help us stay on track and create compliance while also boosting energy for heavy training while we are on a cut.  Sometimes they can seem to have the opposite effect.  Your food choices on a refeed day can have a huge impact on how you feel and perform.  In this episode, Kristin explains to us some of the science behind refeed days and what foods we should be eating to get the most out of them.  

Overcoming emotional & restrictive/binge eating cycles  - Episode 33 We’ve all been there, you had a bad day and find yourself elbow deep in a bag of chips or tub of cookie dough.  The next morning, you swear off “bad” foods for the next 90 days, except you only make it to day 25 until you binge, again. Rinse & repeat. Sound familiar?! In this episode we share our stories with emotional eating and the restriction/binge cycle and offer you solutions to help break the cycle.  

Carly Gray: Strength is a measurement of character, not weight - Episode 32 Generally, your first meet is an unforgettable experience, and for Carly Gray, this experience was not what she expected. Carly had to redefine her definition of strength during one of the most trying times in her powerlifting career. She is truly and inspiration. You are not going to want to miss this. Find Carly on Instagram (@carlygrayyy) Check out her blog here (www.carlygrayfit.wordpress.com)

Tough Times Don't Last, But Tough People Do: Kristin Update - Episode 31 It’s been a few weeks since Kristin’s surgery, and it’s time for an update. This week, Kristin gives us an update of life post-surgery: the good, the bad and the ugly. It’s not an easy road to recovery, but Kristin is resilient.

Where you put your attention is where your life is (ft. Giovanni Dienstmann) - Episode 30   As athletes, we tend to put our focus into physical rather than mental training. Today, we sit down with Giovanni Dienstmann of Live and Dare to discuss the benefits, misconceptions and different types of meditation. Giovanni is a meditation teacher, coach and writer. He is the blogger behind LiveandDare.com. You are not going to want to miss this one! 20% Discount for Empowered by Iron listeners: www.liveanddare.com/empoweredbyiron Giovanni Dienstmann: Website: www.liveanddare.com Facebook: Facebook.com/liveanddare Twitter: @gio_self

Know Your Strengths - Episode 29 We all have weakness, and we all have strengths. Life has a funny way of testing our strengths, even when we least expect it. Today we share a little story about knowing your strengths and allowing them to shine. **Check out our YouTube page! We are starting to upload actual videos for each episode. You can find this episode here**

The Dark-side of Being Lean - Episode 28 A lot of us fall victim to the idea that being lean all the time, with defined abs and quad separation, will lead us to athletic greatness. Today, we discuss the dark side of prolonged leanness, and what you can do about it.  

Day 30 versus 300 - Episode 27 Everyone was once a beginner. It’s easy to get caught up in your idol's journey and feel frustrated that you are not at their level. Today we are going to talk about why you can only compare yourself to the person you were yesterday and to have faith in, and respect for, the work that goes into becoming a seasoned pro.

Supplements 101: What you need, what you don’t and what is BS w/ Dr. Kristin Lander - Episode 26 With all the hype of the supplement industry and product pushing by many big names in the fitness industry, it’s hard to determine what you need and what is bullshit. In this episode, Kristin gives us her top 5 supplements that she recommends to her athletes, and they might surprise you.

Annie Fry: It’s never too late to be what you might have been- Episode 25 Everyone’s first meet is a little different. Today, we talk to Annie Fry about her experience. Annie reminds us it is never too late to try something new, and who knows, maybe that one thing will change your entire life. You won’t want to miss this one! ATTENTION: We want to hear your stories!! Shoot us an email (empoweredbyiron@gmail.com) describing your first meet! We will pick a handful of our followers to interview and share their story. What are you waiting for?!

Your First Meet: The Aftermath - Episode 24 You competed in your first meet!! Congratulations!! Now what? In this episode, we discuss the competition aftermath. If you have any 1st meet stories, we would LOVE to hear them! Send them to us at empoweredbyiron@gmail.com

Your First Meet: The Big Day (Weightlifting) - Ep. 23 What’s a card, and how do you count it? Today we break down your first weightlifting meet, and Seán Brown navigates us through the world of counting cards. More on counting attempts: http://www.teamusa.org/USA-Weightlifting/Weightlifting101/Counting-Attempts IWF Rulebook: http://www.iwf.net/downloads/?did=598 Join USAW: https://webpoint.usaweightlifting.org/wp/Memberships/Join.wp Find a local meet: https://webpoint.usaweightlifting.org/wp15/Events2/Events.wp?evtc_CategoryGroup=Tournament Seán Brown’s barbell club: https://www.hdbarbellclub.com IG: @hdbarbellclub HD Classic USAW meet, April 15, 2017, Atlanta, GA: https://www.hdbarbellclub.com/hd-classic

Your First Meet (Powerlifting) - Episode 22 Meet day can be a little intimidating (especially if it is your first meet). In this episode, we walk you through the big day and layout a road map for your first Powerlifting meet. Find Part 1 Here References for this Episode: Periodization in Training: Having a Plan Matters – Episode 13 Gear: What you actually need for weightlifting, CrossFit, and Powerlifting – Episode 19 Find a Powerlifting Meet: PowerliftingWatch USAPL Website: http://www.usapowerlifting.com/  

I am the storm - Bonus Episode Kristin has some pretty big news to share. In this episode, learn how a warrior mindset can prepare you for and get you through tough times. Kristin’s GoFundMe page: https://www.gofundme.com/xm2qpw-save-the-woman-not-the-tatas    

Your First Meet (part 1) - Episode 21 So you want to do a meet.... In this episode, we break down how to know when you are ready, should you hire a coach and what total you need to hit before you compete **insert eye-roll emoji here**. This is only part one of a three part series.