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PODCAST

IronMVMNT

A podcast where we talk about nutrition, fitness, movement, health, and more! With Christina Spencer, CCFT and Kat Benson, RDN, CSSD, NASM-CPT, NBC-HWC.

health & fitness nutrition

All Episodes

12:03

54 - Small Changes, Big Wins

IronMVMNT ·

2020/01/29

Sharing a weekly training from inside our client group for the Junction City Crossfit/IronMVMNT 6 week program. Follow us on IG: @IronMVMNT

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01:00:00

53 - Alyssa Royse - Gym Owner & Inclusivity Coach

IronMVMNT ·

2019/12/30

Alyssa Royse and her husband Brady Collins own Rocket CrossFit in Seattle. When she’s not in the gym, she’s helping other gyms and fitness brands around the country foster inclusivity in their approach to fitness. Prior to owning a gym, Alyssa worked as a trained sex-educator, and had years of experience in marketing and entrepreneurship. She thought owning a gym would be easier. Turns out, it’s the perfect mix of all of her previous experiences, and is definitely not the “chill” time she thought it

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11:35

52 - Don't Wait Until the New Year!

IronMVMNT ·

2019/12/23

Nutrition and movement doesn't need to wait for Jan 1! Follow us on IG @IronMVMNT

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13:44

51 - Why You Should Do a Competition

IronMVMNT ·

2019/12/16

Follow us on Instagram @IronMVMNT

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09:43

50 - HoliDAYs

IronMVMNT ·

2019/11/25

We chat about holidays and how having a "pause mentality" can be more harmful than good.

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12:01

5 WAYS TO STOP TORCHING THE WEEKENDS

IronMVMNT ·

2019/10/23

A few weeks ago, we spoke about how the weekends can hold people back. This week we talk about practical ways to stop torching the weekend and the work you’ve done all week. Meal prep episode: http://ironmvmnt.libsyn.com/21-meal-prep-tips Dealing w/ lack of support episode: http://ironmvmnt.libsyn.com/40-how-to-deal-with-lack-of-support Want to work with Kat or Christina? Get started at https://ironmvmnt.com/programming-2/nutrition-coaching/. Consults can be virtual or in-person for Junction

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17:16

48 TRAVELING TIPS – BUSINESS/VACATION, PLANE/CAR

IronMVMNT ·

2019/10/09

We chat about traveling and nutrition, both by plane and car. Grab our travel checklist: https://ironmvmnt.com/mini-blueprint/ Want to work with Kat or Christina? Get started at https://ironmvmnt.com/programming-2/nutrition-coaching/. Consults can be virtual or in-person for Junction City, KS/Fort Riley locals. Follow us on IG @IronMVMNT. Send emails, questions, and topic ideas/requests to Coach@IronMVMNT.com.

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12:50

TORCHING THE WEEKENDS: HOW A WEEKEND CAN SLOW YOUR GOALS

IronMVMNT ·

2019/10/01

Depending on your goals and your nutrition plan, you could be getting stuck once the weekend comes because of increased weekend food intake. There are so many reasons why that might happen and different ways to approach it (which we will talk about in another episode), but today we are talking about small reasons why feeling stuck may happen and why reflecting on realistic and healthy goals is important. Want to work with Kat or Christina? Get started at

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25:15

46- Weight Loss Plateaus After a Cut

IronMVMNT ·

2019/08/26

We discuss why weight loss slows down for many after initial weight loss as well as different measures of success. Check out IronMVMNT.com

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16:01

45 - Why It's Easier Getting To The Gym Than Tackling...

IronMVMNT ·

2019/08/19

We chat about why it’s harder to eat well consistently than to get to the gym for many CrossFit athletes and discuss practical ways to make it easier! Check out IronMVMNT.com or email Coach@FeMVMNT.com with any questions!

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25:24

Minimum Energy Performance & the #Grind Culture

IronMVMNT ·

2019/08/12

We discuss the importance of rest and recovery and give some ideas for a plan for a nourishment and Minimum Energy Performance to be in line with goals when life happens. Check out IronMVMNT.com for the blog post that goes along with this episode and to find more helpful info!

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16:32

43 - How to Approach the Next Meal After a Macro...

IronMVMNT ·

2019/07/03

We chat about different approaches to get back to a focused nutrition plan for those following a more tailored template.

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18:16

42 - Body Fat Percentage - Rethinking Goals

IronMVMNT ·

2019/06/25

Aesthetics and health are aren't always correlated. We discuss science-based, healthy body fat percentages for men and women, and how health doesn't necessarily get better the lower it gets.

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57:21

41 - Questions & Concerns About the Beef Industry...

IronMVMNT ·

2019/06/19

In this week’s episode, we talk with Dr. Sara Place, Senior Director of Sustainable Beef Production Research at the National Cattlemen’s Beef Association. Prior to joining NCBA, she was an Assistant Professor of Sustainable Beef Cattle Systems at Oklahoma State University for four years, with a split research and teaching appointment. She received her Ph.D. in Animal Biology from University of California, Davis, a B.S. in Animal Science from Cornell University, and an A.A.S. in Agriculture Business

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25:10

40 - How to Deal with Lack of Support

IronMVMNT ·

2019/06/12

We discuss different ways how to approach a lack of support in your health goals! Email: coach@femvmnt.com

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27:11

39 - Interview with Olivia - Her Experience as an...

IronMVMNT ·

2019/06/05

We sat down and got to hear from Olivia, a Military wife, mom, student, and CrossFit athlete to talk about her experience as an IronMVMNT nutrition client. To find out more info on nutrition coaching, check out https://ironmvmnt.com/

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19:26

38 - It's Always Something. Always a Reason to...

IronMVMNT ·

2019/05/29

For info on nutrition coaching, visit our website at https://ironmvmnt.com/ Follow us on IG @FeMVMNT

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29:45

37 - 5 Pillars of Long-Term Healthy Habits

IronMVMNT ·

2019/04/08

On this week's episode discuss 5 pillars that support long-term healthy habits. Please subscribe and rate our podcast in iTunes. Follow us on FaceBook: https://www.facebook.com/FeMVMNT/

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15:37

36 - Maintenance After Diet

IronMVMNT ·

2019/04/01

We talk about what to do AFTER intentional weight loss to stop the yo-yo dieting cycle and to set up a healthy, new comfortable weight.

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20:15

35 - Why You Slip On the Weekends

IronMVMNT ·

2019/03/06

We talk about the most common reasons people fall off their diets on the weekends and how to combat it! Monday: Salad + Chicken + Rice Tuesday: Salad + Chicken + Rice Wednesday: Salad + Chicken + Rice Thursday: Salad + Chicken + Rice Friday: Salad + Chicken + Rice Saturday & Sunday: Pizza, Wings, Beer, Ice Cream

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