Two Years as a Gym Owner: 5 Key Lessons Learned about Fitness and Results

I can’t believe it but Iron Soul Fitness is about to celebrate 2 years of being open this September!!!

During the past 2 years I've had the privilege of gaining insights that have not only shaped our gym's approach but have also underscored the importance of fitness and achieving tangible results. I'm excited to share 5 Key Lessons that my journey has taught me about fitness, results, and fostering a strong community:

1. The Power of Community: Creston's Unwavering Support

Creston, you are an incredible community that never fails to amaze! From the spirited turnout at events like the Kootenay Klash Competition to the everyday encouragement, you've supported our gym to be a part of this community, and we continue to feel grateful for your support.

Even for those who don't step into Iron Soul, the encouragement they offer lifts us all. The kindness we've received from locals and the backing of the Community Futures Self-Employment Program, has been pivotal in our growth.

2. Cultivating Consistency Through Community

One of the most common challenges individuals face in their fitness journey is maintaining consistency. Without consistency it’s almost impossible to get results. At our gym, we've discovered that weaving a sense of community into our workouts greatly enhances accountability and consistency. Together, we've transformed workouts from mere routines into shared experiences, and something people look forward to. The connections forged within the gym walls has helped our members find joy in consistency - making fitness not just a task but an integral part of their lives.

3. The Synergy of Fitness and Nutrition

Time and again, we've witnessed the transformative power of aligning fitness with nutrition. Clients who intertwine these two aspects experience accelerated results. This concept has led us to put more focus on nutrition programs and we’ve collaborated with local Holistic Nutritionist Candi Huscroft to support our members by enabling them to make informed choices that fuel their journey to success. https://www.purcellholistic.com/

4. Embracing Every Starting Point

The fear of starting is an obstacle that can halt progress before it even begins. We’ve noticed this many times and we're dedicated to shattering this notion. We’re dedicated to creating a space where individuals of all fitness levels are welcomed with open arms. Whether someone is just beginning their journey or restarting after a hiatus, we're here to guide, support, and celebrate every step forward. Our focus lies in helping our clients and members realize that their goals are within reach, no matter where they start.

5. The Art of Celebrating Small Wins

In the pursuit of larger goals, it's easy to overlook the significance of small victories. Yet, celebrating these milestones is an integral part of the journey. Our gym is not just a place for physical transformation, but also a space where every achievement is cherished. Whether it's a new personal record, a healthier choice made, or a newfound confidence, these small wins pave the way for sustained success and we celebrate them all!

As I reflect on the past two years, it's clear that our gym is more than just a space for physical fitness – it's a thriving community where growth is nurtured, connections are fostered, and successes are celebrated. Thank you, Creston, for being an integral part of this incredible journey. Here's to many more years of thriving together!

Why in-person workouts beat at-home fitness solutions.

There’s certainly something appealing about the idea of working out at home - there’s no need to drive, you can sweat it out on your own time and around your schedule, and you can shape your exercise routine to fit your mood.

But there's a catch – a lot of folks, myself included, struggle to stick with their fitness routine in the long haul.

If you've ever scrolled through online marketplaces, you've probably seen Peloton bikes up for sale like they're going out of style. Not to mention all the treadmills, ellipticals, total body gyms etc etc etc…

I can’t tell you how many times I get tagged in “fitness equipment blowout” posts on Facebook.

See, the thing about home workouts is they're like a double-edged sword. They save you time and are convenient, but they demand a kind of self-discipline that's hard to keep up. Have you ever done a home workout, noticed dust under the couch, quickly swept it up and then “forgot’ about your workout…for 2 weeks? I have!

But here's what I've learned in the 2 years of owning Iron Soul Fitness – accountability thrives in a community.

At Iron Soul, you have coaches to guide you through our workout and correct you when you need it. You have peers surrounding you for both the physical push and the social interactions. And you will progress a heck of a lot faster because of both.

We push each other to do more in workouts; we create accountability to show up (in an obvious “Hey, see you tomorrow!” or a less obvious “I RSVP’d for the 8:30 class—I can’t back out now!”), and we relieve stress when we’re able to laugh and connect with others.

This is where Peloton and others like it fall short – that true sense of community. And it's precisely what Iron Soul has in spades. We're not just about the workout; we're about the connections, the shared sweat, and the shared victories. Because, in the end, it's not about being self-motivated; it's about thriving together, one rep at a time.

HOW TO MEAL-PLAN WITHOUT LOSING YOUR MIND

Meal planning is a crucial component when it comes to achieving significant results in the gym. While regular exercise is important, it is equally essential to fuel our bodies with the right nutrients to support muscle growth, enhance performance, and facilitate recovery. Without a well-thought-out meal plan, individuals may find themselves making poor food choices, lacking energy during their workouts, or struggling to see the desired outcomes. By strategically planning meals and snacks, individuals can optimize their nutrition, ensure they are consuming adequate protein and carbohydrates, and ultimately maximize their gym progress.

However, despite its numerous benefits, meal planning can often become a daunting task. Many individuals struggle to strike the balance between following a structured plan and avoiding repetitive meals. This dilemma becomes even more pronounced for busy moms or individuals with packed schedules, as finding the time to figure out what to eat and ensure it aligns with their goals can be a major challenge. The last thing anyone wants is to be stuck in a cycle of eating the same mundane meals or resorting to unhealthy convenience foods due to lack of time or creativity.

Well I was very fortunate to discover an APP last summer (thanks to one of our awesome Coach Derek), and I have to say it’s been a real game changer when it comes to meal planning, avoiding repetitive food choices, reduces food waste, and generates grocery lists you can send to anyone in your family via text or email.

So here is an official IRON SOUL recommendation:

MEALIME is a free app that helps you build meal plans for the week, and then generates grocery lists so you don't have to waste time and energy figuring out everything you need for the week.

They do have a PRO option which I purchased for $2.99 per month because it allows you to:

1. See comprehensive nutrition information.

2. Set calorie filters/macro filters.

3. Get access to all the recipes on the app…the pro recipes are matched to your macro needs.

We chose PRO because it makes it easy for us to know the meals we choose are hitting the right targets for both our goals (Brent’s =400lbs back squat/mine = getting more definition in my abs again) .

I highly recommend you download this app right now! It asks you about your likes and dislikes so the recipes it generates for you are ones you'd actually enjoy! PLUS food waste is lower because you won't buy too much and end up throwing it out thanks to the comprehensive grocery list! THAT is music to our inflated ears.

https://www.mealime.com

Avoiding the pitfalls of comparison; Tracking progress in the gym.

When it comes to fitness and training, it's easy to become fixated on numbers like body weight,  body fat %, or the quantity of weight lifted. However, at Iron Soul, we understand that focusing solely on these metrics can sometimes hinder our overall progress. Instead, we emphasize the importance of tracking performance-related results such as workout speed, weights used, and overall progress over time. By shifting our attention to these factors, we make room for celebrating successes and motivating ourselves to continue pushing harder in our training cycles.

1. Celebrating Individual Progress:

When you shift your focus away from numbers solely related to your weight, you open yourself up to a variety of victories. By tracking and celebrating how quickly you completed a particular workout or how much weight you used, you gain a deeper understanding of your personal achievements. It can be incredibly empowering to see how far you've come, igniting a sense of pride and satisfaction that transcends a number on a scale.

2. Motivating and Setting Goals:

Tracking your gym results allows you to set meaningful goals and create a realistic roadmap to achieve them. By keeping tabs on workout speed, weight lifted, and other performance markers, you can identify areas for improvement and set gradual targets. Being able to see your progress over time can serve as a constant source of motivation, pushing you to surpass your previous records and reach new heights in your training.

3. Identifying Training Patterns:

Gym results tracking helps you identify patterns in your training that might otherwise go unnoticed. By keeping a record of your workouts, you can easily pinpoint which exercises or muscle groups require more attention. This knowledge enables you to optimize your training sessions and develop a more balanced and effective workout plan. Over time, these improvements will translate into better overall performance and an increased sense of fulfillment.

4. Tracking Progression and Preventing Plateaus:

As coaches, we implement progressive overload in all of our workouts to ensure that our clients can continue to make progress and avoid plateaus. By tracking their progression and closely monitoring the weights they are lifting, the number of repetitions they complete, and the speed at which they finish their workouts, we can provide valuable insights into their progress. This consistent challenge and gradual increases in weights and intensity help our clients achieve consistent growth and prevent plateaus in their fitness journey.

At Iron Soul, we acknowledge the tendency to focus on the pitfalls rather than the successes of our training endeavours. By shifting our attention towards tracking gym results that measure performance instead of just body weight, we empower ourselves to celebrate achievements, stay motivated, and make informed decisions regarding our workouts. Embrace the power of progress tracking and witness the transformative effects it has on your fitness journey. Remember, every step forward is worth acknowledging and celebrating.

Fitness for All: Building Community at Iron Soul

Fitness is for everyone. It is not limited to a specific body type, age, or ability level. Instead of viewing fitness as a punishment for indulging in certain foods, it should be seen as a celebration of what our bodies are capable of doing.

Unfortunately, the fitness industry often relies on before and after pictures to manipulate and shame individuals into exercising and dieting. At Iron Soul, we prioritize getting people results, but our main focus is not solely on aesthetics. We value strength, energy levels, confidence, and improved abilities.

It is disheartening to hear that some potential clients feel they need to already be "in shape" before joining our gym. This fear often stems from concerns about feeling embarrassed in front of our regular members or seeing intimidating videos of Brent on our social media.

From the very beginning, our vision for Iron Soul has revolved around community, support, and personal growth. We stand out among other gyms because we are not here to make you feel bad about yourself. On the contrary, our mission is to uplift and support you throughout your fitness journey. Toxic beliefs about fitness have no place in our gym.

By creating a welcoming and inclusive environment, we strive to break down barriers and empower individuals of all backgrounds to pursue their fitness goals. Our staff and trainers are dedicated to providing the support and guidance needed to help you succeed. We believe that fitness is not just about the physical transformation, but also about mental and emotional growth.

At Iron Soul, we encourage you to embrace your uniqueness and focus on your personal progress rather than comparing yourself to others. We understand that everyone starts their fitness journey from a different point and has their own set of challenges. We are here to cheer you on, celebrate your accomplishments, and help you overcome any obstacles you may face.

Our gym thrives on the sense of community that we have built. We offer group classes, personal training sessions, and various programs that foster camaraderie and teamwork. We believe that by coming together, we can achieve more and push each other to reach new heights. Whether you are a beginner or an experienced athlete, you will find a supportive network of like-minded individuals at Iron Soul.

When you join our gym, you are not just becoming a member; you are becoming a part of something greater. We are here to guide and inspire you on your fitness journey, and we are committed to creating a safe and inclusive space where everyone feels welcomed and valued.

So, if you have been hesitating to join a gym because you don't fit into the traditional mold or fear judgment, know that Iron Soul is here to break those barriers and redefine what fitness means. It's time to let go of any negative beliefs you may have about yourself and embrace the incredible potential your body holds. Together, let's celebrate what we can achieve and support each other in becoming the best version of ourselves.

Come and experience the Iron Soul difference for yourself. We can't wait to help you unlock your full potential and witness the amazing things your body is capable of.

Nutrition That Supercharges Gym Results

The most underestimated factor in achieving gym results is often good nutrition. While regular training is essential, it is the combination of good nutrition and consistent workouts that truly enhances weight loss, body composition, and athletic abilities. When nutrition and training go hand in hand, the results become amplified and supercharged.

But what is good nutrition? And how do you navigate through the overwhelming amount of nutrition information available? It can be confusing when so much of it contradicts each other.

Determining what to believe and which diet or eating style to follow can be challenging. However, the coaches at Iron Soul use these guidelines to define “good nutrition”:

1. Good nutrition is about controlling energy balance. Food provides us with energy, and without enough energy from food, our body starts shutting down essential processes like reproduction, metabolism, and brain function.

2. Good nutrition helps us look, feel, and perform at our best. Depending on our fitness goals, good nutrition enables us to prioritize what's important to us without throwing other aspects of our body out of balance. For example, if you want to hike the West Coast Trail, good nutrition will give you the energy to hike without compromising other bodily functions.

3. Good nutrition is sustainable. Short-term trade-offs like fasting or following a keto diet may not consider the bigger picture. How long can a person realistically sustain these practices? Good nutrition takes sustainability into account.

4. Good nutrition requires awareness of our food and eating habits. Being mindful of our nutrition choices is just as important as the food we consume. Increased awareness allows us to make better long-term decisions.

5. Good nutrition is outcome-based. Every nutritional choice you make leads to specific results that reflect reality. These results provide valuable insights about the effectiveness of your nutrition habits. Therefore, it's crucial to rely on evidence-based information and consult with knowledgeable professionals when determining your nutritional approach.

How to keep motivated.

Motivation is unreliable. It comes and goes and you can’t depend on it. So why are some people able to stay motivated and get results in the gym, while others fall off the wagon?

People who stay motivated know tricks to keep them on track, and they focus on habits vs. motivation. Here's how you can do it too:

1. Get a coach. Someone who can hold you accountable, remove guesswork, and provide consequences for failure or missed workouts. When you have a coach you’re far less likely to make excuses and cancel your workouts when you “aren’t feeling it.”

2. Aim for quick wins and set short-term challenges for yourself. Our brains are wired to respond to fast results and novelty. By setting a goal in the short term you’re more likely to stick to a training plan. Examples are 5k runs, Spartan Races, a big hike that takes some training, or even a friendly step challenge with a friend.

3. Have a plan for after the challenge ends. Avoid falling off the wagon by having the next step lined up. Setting those smaller goals are like the dangling carrot, continue to line up those carrots for yourself and you’re more likely to keep progressing.

4. Track progress. Monitor your workouts, personal bests, nutrition, sleep, and how they all relate. We can be our own words critic and can feel impatient if we don’t see results quickly, tracking progress in our workouts helps us see our progress objectively and keeps us motivated.

5. Plan your setbacks. There will inevitably come a time when your priorities will conflict and you may get off track. A rule we borrow from James Clear’s Atomic Habits is, “never miss twice”. It’s ok to miss a workout, but don’t let yourself skip twice - then you’re building the habit of skipping workouts.

6. Focus on consistency. Showing up and putting in effort regularly is key for long-term success. In fact, you can get results with any kind of training (yoga, dance, weight lifting, running, judo etc) as long as it’s something you can do consistently. So find something you enjoy, and make it a habit.

Remember, the days when you feel least motivated are the days you need to show up even more. Motivation is fickle, but you can count on habits.

Why clients start with ON RAMP

I remember in high school I wanted to start going to the gym, but I had no idea what to do when I got there. So, I convinced a friend to come with me as a security blanket. We stood around awkwardly and eventually ended up on the elliptical machine and then the treadmill. We did this for weeks.

Finally, one of the supervising fitness technicians at the gym asked if we'd like a tour of the whole gym. We said yes. He showed us the weight machines in the weight room (a part of the gym we hadn't dared to enter yet). He politely explained how to use the leg press machine, the lat pull down bars, and pointed to a big poster on the wall that showed a drawing of a man holding dumbbells and demonstrating possible movements a person could do with those dumbbells. When the fitness technician was done explaining everything we said 'thank you', and then promptly left the weight room never to return again.

I vividly remember how nice this man was - but even after receiving the tour I still had no idea how to structure a workout. I didn't know how long to be there for, why I should want to lift weights in the first place, and most importantly to me at the time, I did not, under any circumstance, want to look like an idiot.

Eventually (years and years later) I learned how to structure a workout, get comfortable lifting weights, and I no longer suffer from gym-intimidation. But that early experience stuck with me and is part of the reason why when we opened Iron Soul we decided to create our On Ramp Program for any new member thinking about joining.

The On Ramp consists of 5 one-on-one personal training sessions with a Coach where we go over the fundamental movements of functional fitness (Deadlift, Squat, Bench Press, Lunge, and Pull ups). Together with your coach, you'll find your starting point, and we'll give you all the knowledge and technique tips you need to feel successful and comfortable in the classes. Included in our On Ramp Program are 2 or 3 "Buddy Workouts" where you try the group classes but with your own personal coach right by your side to make sure you've got the hang of things. For clients who have lots of experience, we've used those On Ramp sessions to iron out any bad habits or identify imbalances that may need correction in order to keep active for a lifetime.

Iron Soul aims to be different from other gyms in that it’s our mission for our clients and members to be successful, get results, and feel comfortable in the gym.

In conclusion, Iron Soul's On Ramp Program is designed to provide a positive and supportive experience to new gym-goers that will foster success and empower them to continue their fitness goals. It is our way of making sure that everyone can have an uplifting experience when entering the gym, regardless of their experience level.

Teens and the sport of CrossFit

First we want state clearly that Iron Soul is not a CrossFit gym. We prefer to specialize in functional fitness and bodybuilding, which allows us to better customize training plans for each member, and keeps the focus on sustainability vs high intensity.

When we opened our doors in September 2021 we knew that even the fittest people had been more sedentary due to the pandemic, and so we took a slow and steady approach to our fitness programming, which continues to be our style today.

That said, we still believe in the power of CrossFit - not only for its physical benefits, but also some ethical ones.

Iron Soul at The Kootenay Klash Competition hosted at MAVERICK STRENGTH in Nelson, BC - May 6th 2023

One of the best aspects of the sport of CrossFit is the equity between genders found in the CrossFit Games, which air during the summer on networks like ESPN, and allow men and women to compete on the same weekend, receive equal air time, and are given equal payouts for winning. This is something that is unmatched by any other sport.

Statistically, girls have fewer athletic playing days in their lives compared to boys and men. Women's sports leagues lack funding and recognition compared to men's, leaving many young women without the opportunity to participate in a competitive sport beyond high school-age. By offering CrossFit as an alternative sport, young girls are given the chance to stay active for a lifetime and further pursue their athletic ambitions. At Iron Soul, we have been proud to provide members with the opportunity to compete and have seen more female participants take up the challenge than males.

Something else we love is that the CrossFit community promotes a sense of camaraderie and connection that extends far beyond one's local area. The CrossFit Open in February is a worldwide qualifying event that can be participated in by anyone and anywhere; people of various fitness levels and ages. During this time, social media is abuzz with times and scores of workouts, reminding individuals that they are part of a much larger group. Our Head Coach Brent has competed in the Open multiple times, and has gotten close enough to the top that he has received invitations to elite competitions - all without travelling or seeking out top-tier coaching.

Creston’s own Sarah Dumas and Aimee Thompson taking on the Kootenay Klash

It is our goal to offer Creston’s next generation the same activities and opportunities that most larger communities have access to. That is why we created the Teen Summer Series beginning this July. Our aim is to introduce teens to functional fitness, enabling them to learn more about themselves, hone their bodily capabilities, and discover a new sport which has previously not existed in the local area. Through this series, we hope to provide participants with the tools they need to structure a proper and effective workout routine. Furthermore, participants will be able to experience this sport in a welcoming and encouraging atmosphere—building their skills as well as their confidence as they take on the challenge of functional fitness.

To learn more about the Teen Summer Series e-mail us at ironsoulcreston@gmail.com, or to register visit this link to get started - https://ironsoulfitness.wodify.com/OnlineSalesPortal/AppointmentSessions.aspx?IsMobile=False&LocationId=9271&fbclid=IwAR3BoZp9ug5YmIr9Gon-zZ8q-EE8la23F1AGyC4qGDSwuTTyPaznGeFkH2s

Creston knows how to bring the heat, athletes and spectators alike.

How Teens can benefit from having a fitness coach and taking fitness classes.

As teenagers become more independent, it’s important for them to explore fitness and form healthy habits. Younger kids get a lot of exposure to fitness through sports, but as they get older teens can grow out of certain sports and/or have new responsibilities that conflict with them being able to participate. Going to the gym is a great way to stay active and set the groundwork for healthy habits that last a life time.

The trouble is that in recent years there has been a surge in misinformation on social media about fitness that can be harmful for teens. They're bombarded with unrealtisic expecations, and the focus is often on aesthetics instead of ability. This is hard for even seasoned fitness professionals to navigate.

Having a fitness coach or mentor can be incredibly beneficial when it comes to navigating through the false information online. A knowledgeable fitness coach can provide guidance and support in a variety of ways, including helping teens understand and execute proper technique, form, and breathing patterns in order to reduce risk of injury and maximize the effectiveness of their workouts.

Another pitfall some teens face is that a traditional gym settings may not be appealing or engaging. Actually, even most adults can feel this way…

That’s why functional fitness and strength training classes are becoming a popular option for teenagers to stay fit while having fun and building long-lasting relationships.

Functional fitness combines bodyweight and weightlifting exercises to increase strength, endurance, and coordination. Not only does this type of training keep teens active, but it also offers a higher degree of challenge and a more rewarding experience than most other types of traditional gym workouts.

In addition, functional fitness is a great way to help teens build self-confidence, discipline, and commitment as they learn new skills and face new challenges every day. Classes are supervised by experienced trainers who can help teens learn the basics of functional fitness and advise them on any necessary modifications or variations. Since functional fitness classes are typically offered in small groups, teens can form friendships and build camaraderie, creating an environment that is fun and supportive.

Join Our Summer Series for Teens, register today!

HOW TO MEAL-PLAN WITHOUT LOSING YOUR MIND

Ok, so now that you know that meal planning is good for your wallet as well as your waistline (see our last blog), you may feel fired up to plan. Or at the very least feel like you should start.

The problem is usually feeling like you don’t know how, don’t have time, or are too busy and tired to get organized.

Well I was very fortunate to discover an APP this weekend (thanks to one of our awesome members), and I have to say it’s already been a real game changer.

So here is an official IRON SOUL recommendation:

MEALIME is a free app that helps you build meal plans for the week, and then generates grocery lists so you don't have to waste time and energy figuring out everything you need for the week.

They do have a PRO option which I purchased for $2.99 per month because it allows you to:

1. see comprehensive nutrition information

2. set calorie filters

3. get access to all the recipes on the app

We chose PRO because it makes it easy for us to know the meals we choose are hitting the right targets for both our goals (Brent’s =400lbs back squat/mine = getting more definition in my abs again) .

I highly recommend you download this app right now! It asks you about your likes and dislikes so the recipes it generates for you are ones you'd actually enjoy! PLUS food waste is lower because you won't buy too much and end up throwing it out thanks to the comprehensive grocery list! THAT is music to our inflated ears.

https://www.mealime.com

Meal-Plan Your Way to Savings at the Grocery Store

You know it, you’ve heard it, you’ve probably even said to someone else: “Don’t ever shop for groceries on an empty stomach.”

It’s doubly true if you’re trying to cut costs in the face of inflation.

Plan-free grocery shopping can lead to rushed, frantic purchases that drive up costs and don’t align with your health and fitness goals.

This is often where I find myself: My fridge is empty and I’m pressed for time, it’s also about 20 minutes before I need to have dinner on the table so my kid goes to bed on time. So I rush to the store and just start tossing items in the cart. I RARELY look for items on sale, I don’t have time to check prices at other stores, and I don’t pay close attention to quantities (why do I need so many grapes??! We’re a family of 3). And worst yet, I definitely grab a few things I hadn’t planned to buy from aisle displays. Ceasers and kettle chips for dinner, guys?

The results:

• I spend more than I want to.

• I leave with high-calorie “convenient” items I don’t actually need.

• My “anything goes” or “what can I make quick” choices aren’t matched to my fitness goals.

• And this is the real problem at our house; we buy too much food. I’m actually afraid to calculate the value of the food we toss out because we weekly toss out food that’s gone bad in our fridge. I have a few clients who have said they’ll eat larger portions to avoid waste, which also doesn’t align with fitness goals.

Perhaps this is better advice: “Don’t grocery shop without a plan.”

With a solid plan, you can make choices that support your healthy habits and reflect your budget. No mindless shopping, no food waste and no overspending.

So at our house we’re making a shift, and it’s based on this simple tactic.

Monthly Meal Planning.

The absolute best way to maximize your savings is to plan your meals for the month. This might seem daunting at first, but it’s actually simple: You can just reuse one week four times or you can swap some recipes in and out of a weekly template if you prefer variety. Every planned meal is going to help you with your budget.

With meals on the calendar, you can break down your grocery shopping into two manageable pieces: monthly buying and weekly buying.

Monthly Purchases:

Frequently used ingredients should be purchased in bulk. These are the items that show up in many meals and won’t not perish if they’re stored properly.

A few examples: oatmeal, pancake mix, condiments, egg whites (keep an eye on these—they don’t last forever), canned food, frozen vegetables and fruit, and so on.

You can also look at buying meat in bulk if you have freezer space. Then package smaller quantities in freezer-safe bags that reflect the meals you’ll make in the month. Just make sure you plan for the week in advance: Get the frozen meat into the fridge ahead of time so it can thaw for cooking!

Some of these “monthly items” might even be purchased every other month if they’ll keep for a long time. And if you have a family member or friend who is on the same nutrition wavelength, you might find opportunities to make even larger purchases that reduce price further. You’ll then split the food—and cost.

Wholesale-club stores are often great places to save money on monthly purchases, not easy for us here in Creston - but if you’re traveling maybe consider getting some items while you’re away.

Here’s some easy examples—we’ll use common non-perishable items for simplicity even if we might not advise you to consume these exact foods in bulk:

• Ketchup at a premium store might cost $4.49 for 1 L. But the exact same ketchup can be found at a wholesale club in a two-pack of 1.25 L containers. The price breaks down to $4 for 1 L, so you’ll save about $1.22 with the bulk buy.

• Another example: a 225-g box of Kraft dinner might sell at 70 cents for 100 g (1.57 for a 225-g box) at a mega retailer. Buy a package of 12 jumbo 340-g boxes at a wholesale club and you’ll pay 39 cents for 100 g ($1.33 for each much larger box).

The savings add up as long as you’re only buying things you need and never letting bulk purchases go to waste.

A monthly purchasing plan also allows you to take advantage of sales that pop up. In some cases, savings can be significant.

Here’s an example using boneless, skinless chicken breasts: $12.10 per kg on sale vs $14.31 per kg regular price. That’s more than $2.20 less per kg, so you might save $6-$10 on just one item if you have a meal plan and a little free freezer space.

If you know which items you’ll need in larger quantities every month, you can keep a lot of money in your bank account by buying in bulk and capitalizing on sales.

Weekly Purchases

This is the one that we struggle with the most. Some items—especially fresh, healthy choices—might not last anywhere near a month, and we don’t want food to go to waste. The USDA estimated food waste at 30-40 percent of the food supply at a cost of $161 billion in 2010. If you’re throwing food out regularly, you can save a lot of money with proper planning.

This is where weekly purchases come in. If you know what you’ll eat every week, you can make focused trips to get the required amounts of fresh fruit, vegetables, milk, eggs, fresh-baked items and so on. If anything goes bad before you get to it, adjust the list so the next haul is spot on.

If you compare prices and clip a few coupons, you can likely find cheaper prices at certain stores week to week. As you get into a rhythm of weekly shopping, you’ll be able to spot peaks and valleys in prices, and you might even make some clever, budget-friendly substitutions. Romaine lettuce is expensive this week but spinach is on sale? Maybe you can adjust a recipe and save a few bucks.

In some cases, you might also see a great deal on certain items that you want to stock up on and remove from your monthly list. Supermarkets often blow items out without a lot of warning, and you might be in the right place at the right time—just be sure you aren’t buying for the sake of buying. Stick to your meal plans: Only buy sale items if they’re already part of the plan.

With weekly shopping on a meal plan, your biggest saving will be found in three places:

1. You’ll waste less food because you’re buying the right quantities at the right time.

2. You’ll always have food in the house so you aren’t tempted to order a $45 pizza because you didn’t plan ahead.

3. You’ll be able to take advantage of unpublicized sales on items you already need.

Plan, Budget and Save

Everything starts with your meal plan. After you create it, you can make your monthly and weekly lists, and the longer you stick to the plan, the more precise your lists will be.

In short order, you’ll become a “routine machine,” and you’ll be able to dial in your budget.

For example, if you know you have $1,000 for food in the month, you might determine that you’ll spend $400 in one monthly trip and then $150 a week. With that data, you can then make adjustments when sales or bulk opportunities pop up.

Intimidated by a monthly meal plan? (we were too).

Start small: Plan out the next three days and then get only the food you need to execute the plan. You won’t get the maximum savings of a monthly plan, but you’ll have a reusable “three-day block” to drop into a work-in-progress monthly plan. Think of any period of planning as a LEGO block you can use to create a larger plan for healthy eating and cost cutting.

The keys to it all: meal plans and grocery lists.

You don’t want to sprint out of the store vegetable-free but carrying three overpriced, less-than-nutritious frozen dinners and a sugary pie for dessert. That could happen if you shop with an empty stomach and no plan.

If you need help matching up healthy eating habits with your fitness goals, you know we’re just a click away. Contact us!

Why HEART RATE ZONES matter.

If you want your body to perform optimally, you need to understand how your body metabolizes energy.

People who are truly fit have optimal metabolic flexibility, or simply put, they have the ability to switch from one energy system to another easily.

Think of your body as a hybrid vehicle.

How do you know what your body is using for fuel? Your heart will tell you.

In the lower zones, you can run on your battery or the stored energy that your body has packed away as fat.

You need more power in higher zones, so you have to draw on fuel – the carbohydrates you’ve put in your tank.

This analogy is a straightforward way to think about burning energy. If you keep your output low but steady, you’ll primarily run off battery power from fat in the form of ketones. If you ramp up your output through resistance or speed, you’ll need more energy, faster, and you’ll get it from carbs in the form of blood sugar.

As your heart beats faster to keep up with the work you’re performing, your metabolism changes to keep up with your energy demand.

When your heart is beating slower, you can metabolize fats for energy. It’s a slow process, but it can keep you going all day.

When your heart starts beating faster, you metabolize carbohydrates (stored as sugar in your blood and muscle). This process will give you a lot of energy really quickly, but it won’t last long.

The higher your heart rate, the sooner you’ll run out of energy. Metabolizing fats for energy is preferential for most people.

If you’ve been doing our IRON SOUL workouts for a while, you may recognize just how much time you spend in those higher zones. Training in the higher zones that require us to burn carbs for fuel isn’t bad, but it has its limitations and good fitness requires us to perform maximal work across all metabolic demands.

We want you to be able to go long and slow most of the time – consider this your BASE. That requires the ability to use fat for fuel efficiently. Most people don’t spend nearly enough time training in this zone.

But sometimes, we must be able to PUSH: to work harder for shorter periods. That requires the metabolic flexibility to burn fat and carbohydrates at their appropriate levels. 

And occasionally, we must go ALL OUT: to work extremely hard for very short periods. That requires the metabolic capacity to give our maximal effort when it’s needed.

IRON SOUL HEART RATE ZONES:

BASE (Zone 2)

60-70% of Max Heart Rate 

Benefits: Builds Endurance and Improves Body Composition. 

Feels Like: Light breathing. No muscular fatigue. Can have a full conversation.

PUSH (Zone 3)

70-80% of Max Heart Rate 

Benefits: Improves Circulation, Metabolism, & Aerobic Capacity 

Feels Like: Light muscular fatigue and moderate breathing. Can speak a sentence or two.

ALL OUT (Zone 4)

80-90% of Max Heart Rate

Benefits: Improves Heart Rate Variability, Increases Lactate Threshold and VO2 Max 

Feels Like: Unsustainable. Muscular fatigue and heavy breathing. Can’t Speak.

NOTE: Iron Soul believes in Education and Coaching our members, and we’re no exception. We’re very lucky and grateful to work closely with Two-Brain Coaching to make sure our business and gym is the best it can be. The inspiration for this blog comes directly from our mentor and business Coach Brooks DiFiore who owns Arsenal Strength in Pittsburgh, PA. Thank you Brooks!

UNDERSTANDING THE HEART RATE ZONES

Most people wear a heart rate monitor, but many don’t know what to do with that information or how to utilize it to optimize their training efforts to get the results they want.

A better understanding of the information our devices are giving us (Apple Watch, Garmin, Whoop, etc.) can be the key to unlocking a new level of health and fitness.

Heart rates fall into five zones, and in each of these zones, our body has a unique metabolic response which gives us different benefits depending on the zone we are training.

FIVE HEART RATE ZONES

Zone 1: 50-60% of max heart rate

Benefits: Promotes Recovery, Puts us in Flow State, Improves Digestion

Zone 1 is often overlooked but can be super value. You’re probably not breaking a sweat in this zone, but your core temperature is still elevated. Most people enter Zone 1 when doing simple tasks like walking the dog, mowing the lawn, cleaning the house, etc.

Many people enjoy doing these tasks outside and find themselves in a flow state because they’re working just enough to distract their bodies, but their minds can still be free.

Zone 2: 60-70% of max heart rate

Benefits: Endurance and Improved Body Composition

Zone 2 is where you are mostly burning fats for fuel. It’s the zone where your body can keep up with its energy demands by metabolizing fats. It takes us longer to break down fats to use for energy, but when we do, it gives us WAY more energy than carbs.

This is also the zone where you build the most endurance because your body utilizes fats for fuel and can preserve the carbohydrates later in a workout when things get tough.

By working in this zone more often, we are teaching our bodies to use fats for fuel during a workout and throughout the day when you leave the gym.

Zone 3: 70-80% of max heart rate

Benefits: Improved Circulation, Metabolism, & Aerobic Capacity

Zone 3 is where we spend most of our time at Iron Soul, and it’s especially effective at improving blood circulation.

Training in this zone makes our body more efficient at moving things like blood, oxygen, and waste products around our body.

The more we train in this zone, the more we can improve our lung capacity. In zone 3, our bodies mostly rely on using carbs for fuel, but some highly trained individuals can burn up to 50% of fats as well.

Zone 4: 80-90% of max heart rate

Benefits: Improved Heart Rate Variability, Higher Lactate Tolerance

In this zone, carbs are fuel, and your body quickly produces lactic acid. Most people can find it tough to reach Zones 4 and 5 on their own and find it much easier when surrounded by people in a group setting.

Zone 4 training is very beneficial for training speed. If you’re in a competitive sport that requires all-out bursts like hockey or lacrosse, this is where you’ll be spending a lot of your time.

Zone 5: 90-100% of max heart rate

Benefits: Improves VO2 Max, Reduces Stress Temporarily, Increases Confidence

Zone 5 is the “oh shit, I left my wallet in the car, and my flight takes off in 45-minutes zone.”

When you’re training at this level, your body is working so hard that you’re unable to speak, your mind can only focus on the task at hand, and you’re likely to get an endorphin rush once the workout is over.

Zone 5 is not a pace you can sustain for long, and spending time here will make working out in other zones and completing everyday tasks seem easy by comparison – hence the confidence boost.

How much time you should be spending in these zones will be different for everyone depending on their training experience and goals. In the future, we’ll discuss how to determine your max heart rate, identify your zones, and how to utilize them in a training plan.