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PODCAST

Iron Self Podcast

Iron Body Coaching

Welcome to the Iron Self Podcast! In this podcast, we explore health, fitness, mindset & becoming the BEST version of yourself! With hosts Mike and Kaila Minion

health & fitness

All Episodes

00:21:10

Episode 44: How to Get a Smaller Waist

Iron Self Podcast ·

2022/02/17

In today’s episode, we talk about how to achieve the elusive smaller waist. There are lots of theories about how to get the small waist that everyone seems to be interested in. Today we go over some of the top ways to really start to focus on bringing in our waistline. Timestamps: · 1:00 – Calories and food choices · 3:16 – Stress and visceral fat · 5:45 – Exercise selection and breathwork · 15:11 – What do we think about waist trainers and lifting belts · 19:03 – Broader shoulders and glutes

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00:34:07

Episode 43: Why You Arent Getting Your Weight Loss...

Iron Self Podcast ·

2022/02/15

In today’s episode, we talk about why what you have been doing to achieve weight-loss until this point may not be working for you. We go over calorie deficits, maintenance calories, how food choices can affect our goals and so much more. Timestamps: · 0:45 – What are we looking for? · 2:45 – There is no magic pill for success · 4:30 – Learning all about maintenance calories · 6:50 – Weight-loss is not linear · 10:09 – What is the story we tell ourselves around our diets · 14:25 – Can’t forget the

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00:29:26

Episode 42: Changing Our State

Iron Self Podcast ·

2022/02/10

In today’s episode, we talk about changing our state. We’ve all been there, the type of days where everything that can go wrong seems to go wrong. Today we talk all about ways that we can switch our perspective and start to come out of the funk to be able to live our best lives. Timestamps: · 0:43 – What is our state, and why would we want to change it · 3:35 – Is your current state valid and true · 6:10 – Tactics to change our state · 26:17 – The power to change your state comes from within Connect

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00:52:23

Episode 41: Demystifying Hypnosis with Stepanka

Iron Self Podcast ·

2022/02/08

In today’s episode, we sit down with hypnotherapist Stepanka Kuralova. Stepanka is a clinical hypnotherapist and women’s guide who works with clients from all around the world and helps them reclaim their power, confidence, and inner glow. She specializes in helping her clients overcome fears, insecurities and anxiety that hold them back from following their desires and feeling magnetic. Timestamps: · 0:20 – Introduction of Stepanka · 1:40 – Stepankas start in hypnotherapy · 12:57 – What is

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00:21:54

Episode 40: Letting Go

Iron Self Podcast ·

2022/02/03

In today’s episode, we talk about letting go. Letting go of the things in our lives that no longer serve us can create some of the most positive impacts on our lives. Too often we hold onto old false beliefs and values in our lives that can hold us back from living our best lives. Timestamps: · 0:48 – Why is it important to let go? · 2:23 – Beliefs are like tables… · 5:17 – Letting go takes time · 9:23 – Letting go of expectations · 11:32 – Letting go of old versions of ourselves · 16:20 – Let go of

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00:31:53

Episode 39: Who You Want To Be

Iron Self Podcast ·

2022/02/01

In today’s episode, we talk about the person that you want to become. This is a deep dive on who we are at our very base level and how we show up in our day-to-day lives shapes our reality. Growing up forms us, but doesn’t need to stay as the definition of who we get to become in this life! Timestamps: · 1:11 – We all get to choose who we want to be · 4:21 – Are we playing big, or playing small in our lives · 8:50 – The way we are brought up doesn’t have to define us · 17:10 – Does major change

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00:19:53

Episode 38: Meeting Yourself With Where You Are At

Iron Self Podcast ·

2022/01/27

In today’s episode, we talk about meeting yourself with where you are at today. Too often people will start on a new journey and try to jump in with two feet. Changing everything at one time is usually a recipe for disaster. When we try to change too much too fast we can burn out and lose motivation, so today we talk about starting where we are today and making changes that will last. Timestamps: · 0:31 – What does it mean to meet yourself where you are at? · 5:00 – Laying the foundation for

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00:26:03

Episode 37: Body Image

Iron Self Podcast ·

2022/01/25

In today’s episode, we look at body image. Have you noticed that everywhere we look in the media there is a certain body image that is portrayed? Today we talk about learning to love the body that we have and how to truly begin to accept ourselves. Timestamps: · 0:55 – What is body image to begin with · 5:00 – Acceptance begins from within · 11:00 – Our weight and body image do not define who we are · 13:29 – Beauty resides within us all · 14:25 – Does body image affect men the same? · 17:30 – Where

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00:21:41

Episode 36: Metabolism & Chronic Dieting

Iron Self Podcast ·

2022/01/20

In today’s episode, we are talking about our metabolism and how chronic dieting affects it. We have all been on a diet at some point in our lives and the results can be amazing no doubt. The problem with dieting is when it becomes an all the time approach. Our bodies truly are amazing, and our metabolism is no slouch either. Check out today’s episode for some tips on getting our metabolism working for us. Timestamps: · 0:40 – What is our metabolism · 1:33 – What does it mean to have a down-regulated

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00:28:09

Episode 35: Failure

Iron Self Podcast ·

2022/01/18

In today’s episode, we are talking about failure. Failure is one of the types of things that most people try not to bring attention to. The truth is that to be successful at a high level you need to fail because if you are not failing you are not pushing your own boundaries and pushing your potential. Today we dive into how to use our failures as an opportunity to grow. Timestamps: · 1:00 – What happens when we fail · 5:19 – Changing our perspective on “failure” · 8:30 – Paradigm shift, life is

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00:28:43

Episode 34: Fear & Fear of Failure

Iron Self Podcast ·

2022/01/13

In today’s episode, we are talking about fear! Fear is inevitable in life, we all experience it at some point and it can be the most paralyzing feeling in the world. So today we take a good look at how our emotions work around fear, what a natural response is to fear, and how to overcome our fears into a confident more resilient version of ourselves. Timestamps: · 1:20 – Fear doesn’t stop death, it stops life · 2:38 – Excitement vs. fear · 5:23 – Thoughts that do not serve us; It’s easier to not

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00:46:36

Episode 33: Having Your Own Back with Rachel Shumway

Iron Self Podcast ·

2022/01/11

Today on the Iron Self Podcast we welcome Rachel Shumway! Rachel is an emotional resiliency coach that brings a ton of knowledge to our show today. We talk about how to build resiliency within each of us to live our best lives, and what it really means to have our own backs. Timestamps: · 0:21 – Introduction of Rachel · 2:00 – What does it mean to “have your own back” · 5:41 – How can we step away from being people pleasers · 10:48 – Starting to step into our discomfort · 13:18 – How can we start to

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00:26:30

Episode 32: The Perfect Meal Plan

Iron Self Podcast ·

2022/01/06

In today’s episode, Kaila and Mike are talking about creating the perfect meal plan! When we get talking with most people, one of the first things that tend to come up is what the person perceives as a healthy diet. Today we talk about how to create healthy boundaries and habits around the food choices that we make. Timestamps: · 1:50 – Reducing inflammatory foods · 3:27 – Whole food focus · 6:12 – Reducing or eliminating food intolerances and allergies · 10:06 – Learning to listen to our bodies ·

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00:16:09

Episode 31: The Perfect Workout

Iron Self Podcast ·

2022/01/04

In today’s episode, Kaila and Mike are talking about creating the perfect workout program! Everyone who is looking to start on a fitness journey is looking to create a big change in the way that they look and feel, so we go over how to set yourself up for success when starting a fitness journey and lifestyle. Timestamps: · 1:08 – What are you willing to do · 1:55 – What do you enjoy doing · 4:34 – Challenging ourselves at our current level · 10:01 – Does your workout relate to your goals · 12:15 –

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00:23:38

Episode 30: New Years Resolutions

Iron Self Podcast ·

2021/12/30

In today’s episode, Kaila and Mike are talking all about New Years Resolutions! With the new year starting in 2 days, we wanted to sit down and have a talk about the problems that we see with New Years Resolutions, and how to start taking manageable steps today to start to improve your situation. Timestamps: · 1:10 – What is a New Years Resolution · 2:40 – Why resolutions fall flat · 5:02 – The phases of creating change · 8:09 – How to make changes stick in your life · 14:26 – Don’t wait to start! ·

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00:56:06

Episode 29: Making Easier Choices with Theresa...

Iron Self Podcast ·

2021/12/28

Today we have Theresa Vermillion on to talk with us about how to make our choices easier. Theresa uses personal empowerment coaching to guide women to end the struggle with overweight and overwhelm so they can have a Lighter Body and a Lighter Life. Her expertise comes from experience and knowledge in Education, Health, Personal Growth, Fitness and Life Coaching. Theresa has a degree in education along with multiple certifications in health and fitness. Today we talk about how to make our choices

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00:46:06

Episode 28: Making Big Changes with Crystal Steers

Iron Self Podcast ·

2021/12/23

In today’s episode, we sit down with Crystal Steers. Crystal has an educational background in Psychology, however after finishing school she realized that none of the career fields that she was trained for appealed to her, so she made some drastic changes in her life and opened Chasing Happiness. Now through one-to-one coaching, a podcast, book club and public speaking engagements, Crystal is helping people to chase their dreams, regardless of where they find themselves in life. Today we talk about

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00:44:38

Episode 27: Gut Health with Becky Bell

Iron Self Podcast ·

2021/12/21

In today’s episode we sit down for a chat with Dietician Becky Bell. Becky has a Bachelor of Science in Dietetics from Olivet Nazarene University and a Master of Science in Human Nutrition from the University of Alabama. She is also trained as a Mental Health Integrative Medicine Provider and Certified L.E.A.P. Therapist. Today we focus our conversation over gut health and practices to help improve our gut health. Timestamps: · 0:19 – Introduction of Becky · 2:30 – What is our gut microbiome? · 3:55

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00:37:44

Episode 26: Inflammation with Dr. Shivani Gupta

Iron Self Podcast ·

2021/12/16

Today we talk to Dr. Shivani Gupta. She is a wealth of knowledge in the world of Ayurvedic medicines and practice, having completed her Masters and PhD. Dr.Gupta believes that self-care is at the core of prevention and vibrant health for the `whole-self.’ Her vision, which stemmed from studies, alongside Ayurveda gurus of the 5,000-year-old philosophy in her native India, sparked her design of an accessible, approach to teaching Ayurveda - now shared, implemented, and practiced the world

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00:45:08

Episode 25: Rising to the Challenge with Christa...

Iron Self Podcast ·

2021/12/14

In today’s episode, we sit down to talk with Christa Nicholson. Christa is the Executive Director at Rustic Affairs Consulting, a self-improvement company that creates spaces and events for individuals to be inspired and empowered in their lives and make a difference for those around them. Today we are talking all about rising to the challenges of life. Timestamps: · 0:24 – Introduction of Christa · 2:43 – Looking at challenges as opportunities for growth · 6:50 – Being kind to yourself · 10:30 –

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