In this episode Ryan and Lauren give you their top 10 tips to make the gym a place you want to go to instead of feeling like you HAVE to go.

1. Shop Around for Gyms —> Day PassesTry out different gyms before committing to one. Day passes give you the chance to find the best fit for your needs.
2. Start with a PlanHaving a structured workout plan will keep you focused and make your gym sessions more efficient.
3. Set Realistic GoalsSet achievable short-term and long-term fitness goals to stay motivated and focused on your progress.
4. Learn Proper FormMastering form is essential to avoid injury and get the most out of your workouts.
5. Start Slow and Progress GraduallyBegin with lighter weights and focus on building a solid foundation. Overloading too soon can lead to injuries.
6. Don’t Compare Yourself to OthersFocus on your own journey. Fitness is personal, and everyone is at different stages of their progress.
7. Bring a Buddy —> Way Less ScaryHaving a gym buddy can make the experience less intimidating and more enjoyable.
8. Layout of the GymAlways warm up before your workout and take time to stretch afterward to prevent injuries.
9. Hydrate Before and AfterStaying hydrated helps maintain energy levels, improves performance, and aids recovery.
10. Rest and Recovery

Giving your body time to rest is crucial for muscle recovery and growth. Don’t skip rest days.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

How to Start 2025 off Right:

Setting the right goals

• SMART GOALS (Specific, Measure able, Achieve able, Realistic, Time-Bound.
• Yearly, monthly, weekly goals
• Make meaningful goals with a WHY
• Accountability partner, coach
• Wearables, data, spreadsheets, sticker charts, planners. Whoop community
• Don’t be afraid to reward yourself.

Environment

• Set up your environment for success
• You are the people you surround yourself with
• Know when you distance yourself
• Relationship, friendships, family
• Don’t be afraid to say hard things
• Navigating difficult conversations and situations

• Losing Weight

• Weigh yourself everyday
• .5 -1lb a week is realistic weight loss
• Take multiple measurements / photos (everyone loves a good transformation photo)
• Eat the same thing everyday
• Cut out processed foods one by one
• Drink water
• Cravings? Tea, gum, brush your teeth, wait, dark chocolate, eat a small SMALL bite, spit it out if you have to Finances

• Emergency saving fund - At least 1,000
• Pay off debt
• Save 3-6 months of your salary in case you lose your job
• Sign up for reoccurring investments like Charles Swab or Betterment
• It is way easier than you think
• Find out your subscriptions and stop the ones you don’t need
• Shared credit card

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this weeks episode Ryan and Lauren discuss why there was a podcast name change, a fact check about a dead guy, and go deep into taking charge of your health no matter your age.

Here are the three main topics discussed in this episode.

1. Why it’s important to take charge of your health no matter your age

2. People normalizing feeling bad when you don’t have to.

3. Don’t blindly trust your doctor

Ryan and Lauren give many practical tips on how to take charge of your health and bring many stories of times where they went wrong in the past. You can learn from these and start creating change in your weight, muscle mass, and biomarkers.

Tune in to hear our thoughts and answers on these questions and more.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.