Episodes
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Welcome back to another After Dark episode of the Iron Sights Podcast. My guest today is Chris Woomer, founder of VEIL Solutions. Chris is a designer, builder, and instructor who has spent years developing holsters and equipment for responsibly armed citizens, law enforcement, and military professionals. Heâs also a masterclass competitive shooter and martial artist who approaches his craft with the mindset of both an artist and a problem solver.
I first came across Chris while searching for people presenting ideas rooted in philosophy and methodology rather than internet noise. His stoic approach, deep conviction, and willingness to challenge conventional thinking immediately stood out. We finally had the chance to sit down face-to-face at SHOT Show 2026.
Chris isnât chasing hype or headlines. Heâs focused on the workâoften behind the scenesâpushing the industry forward through thoughtful design, hard-earned experience, and a relentless pursuit of getting it right.
Sit back and enjoy this After Dark conversation with Chris Woomer here on the Iron Sights Podcast.
Timestamps:
00.00 Intro
07:54 Chris's Background
12:04 Building Veil Solutions
18:13 Focus And Rabbit Holes
25:44 Becoming An Instructor
31:05 Why Teaching Matters
36:35 Who Seeks Training
46:04 Work Ethic Mindset
53:39 Luck Vs Preparation
01:02:36 Design And Reps
01:09:27 Product Development
01:16:20 SHOT Show Reality
01:20:14 Breaching Origin Story
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In this episode of the Iron Sights Podcast, Ryan and I step outside the usual gym conversation and talk about something most people overlook â getting outside and actually playing.
We break down the physical performance benefits, the psychological and physiological upsides, and even the cognitive and sensory advantages of spending time outdoors. If youâre training hard inside the gym but feeling like somethingâs missing, this conversation might help you connect a few dots.
This isnât about abandoning structured training. Itâs about enhancing it. If your goal is to look better, feel better, and perform better, you might need more fresh air than you think.
Sit back and enjoy.
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Red Dot Fitness Train Online: http://rdftrainonline.com/
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membershipVirtual Coaching:
https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
06:45 Loss Of Play
11:41 Early Specialization
19:28 Ski Trip Reality Check
21:24 Predictable Vs Random Training
25:45 Nature & Mental Health
31:05 Play > Metrics
33:55 When Lifting Gets Stale
41:47 Adding Play To Training
47:39 Gym Supports Sport
51:38 Tools & Dogma
58:58 Social & Family Play
01:02:03 Stop Chasing Perfect Programs
Connect With Us:
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Facebook - https://www.facebook.com/ -
Missing episodes?
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Welcome back to another After Dark episode of the Iron Sights Podcast.
Recorded at SHOT Show 2026, I sit down with Paul Costa of Broken Arrow Defense and Achilles Heel Tactical. Paulâs background was built the hard way â patrol cars, high-risk warrants, working alongside a canine, and years in environments where fundamentals werenât optional. They were survival.
Today, Paul carries that same commitment into the training world, instructing law enforcement and responsible citizens in firearms tactics and performance. A Masterclass competitive shooter, Walther Pro Staff instructor, and Safariland cadre member, Paul is first and foremost a student of the craft â and it shows.
We talk about building skill that holds under pressure, developing people and teams, the realities of the firearms training business, and what pursuing mastery really means in a world chasing shortcuts. This was one Iâd been looking forward to for a long time.
Sit back and enjoy this After Dark conversation with Paul Costa on the Iron Sights Podcast.
Timestamps:
00:00 Intro
03:17 In-Person Edge
07:07 LE Background
11:57 Burnout
29:10 Civilians > Cops
35:16 Injury Pivot
43:40 Going Solo
58:32 Training Business
01:14:34 Culture Shift
01:43:11 Grip Myth
02:01:49 Partnerships
02:13:08 Pistol Debate
02:21:52 Whatâs Next
Red Dot Fitness Train Online: http://rdftrainonline.com/
Online Membership (Full Access To All Programs & Virtual Coaching):
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Connect With Us:
Website - https://ironsightspodcast.com/
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Facebook - https://www.facebook.com/ -
In this episode of the Iron Sights Podcast, Iâm back in the studio with Ryan and CeCe from Red Dot Fitness breaking down our top three exercise picks for performance and longevity.
If your goal is to look better, feel better, and continue performing at a high level for years to come, this conversation is for you. We walk through why these movements made the list, the reasoning behind them, and how you can plug them into your own training without overcomplicating things.
No gimmicks. No trendy movements. Just exercises that deliver long-term value.
Sit back and enjoy this episode with the Red Dot Fitness crew.
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Red Dot Fitness Train Online: http://rdftrainonline.com/
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membershipVirtual Coaching:
https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:33 One Lift For Life
04:23 Trap Bar Case
09:30 Real-World Strength
11:05 Power Clean Debate
17:07 Longevity Shift
18:53 Split Squat Wins
23:02 Zercher Option
24:49 Unilateral Advantage
29:52 Programming Hack
32:19 Pain & Ego
39:29 Scaling Options
42:15 Final Picks
Connect With Us:
Website - https://ironsightspodcast.com/
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Facebook - https://www.facebook.com/ -
Welcome back to another After Dark episode of the Iron Sights Podcast.
Recorded at SHOT Show 2026, I sit down with Bryan Williams â better known as the Unicorn Chief. From SWAT operator to Chief, a stint in City Hall, and back to policing, Bryanâs career has given him a perspective that most people in the profession never get. Heâs seen leadership from the street, the admin side, and the political layer in between.
In this conversation, we dig into police culture, mentorship, accountability, and why standards in training actually matter. As a USPSA Grandmaster, Bryan doesnât just preach performance â he lives it. If heâs not in the office handling the administrative side of the job, heâs on the range sharpening his edge and pushing others to do the same.
Brian is direct. He doesnât sugarcoat. Heâs not interested in protecting feelings â heâs interested in protecting the mission. Sit back and enjoy this After Dark episode with the Unicorn Chief, Bryan Williams.
Timestamps:
00:00 Intro
08:38 Bryanâs Career
18:52 Leadership Path
28:42 Public Perception
40:03 Leadership Struggles
48:16 City Management
01:04:53 Leadership Defined
01:14:07 Accountability Crisis
01:22:27 Mentorship
01:27:21 Training Challenges
01:42:57 Competition & Standards
01:55:09 Execution Mode
02:02:09 Self-Care
Red Dot Fitness Train Online: http://rdftrainonline.com/
Online Membership (Full Access To All Programs & Virtual Coaching):
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https://www.reddotfitness.net/virtual-coaching
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https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
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At SHOT Show 2026, I sat down with Joe Hamilton, CEO of Vortex Optics, for a conversation that goes way beyond optics, sales, or gear.
Joeâs journey started on the floor of his familyâs small retail shop in Wisconsin, long before the boardroom. That early exposure to people, service, and doing things the right way shaped what would become Vortexâs defining edge: a relentless focus on human connection.
In this After Dark episode, we dig into leadership, the Care Movement, and why people-first culture beats short-term efficiency every time. We talk about building trust, leading with purpose, and creating loyalty that canât be bought.
This oneâs about heart, hustle, and human performance â the kind that actually lasts.
Sit back and enjoy this After Dark conversation with Joe Hamilton, CEO of Vortex Optics, here on the Iron Sides Podcast.
Timestamps:
00:00 Intro
04:38 Joeâs Background
11:49 Vortex Growth
24:19 Leadership
43:31 Efficiency vs People
48:58 Customer First
57:57 Hiring
01:04:45 Scaling
01:21:28 Caring Culture
01:39:42 Family Business
01:46:47 Innovation
Red Dot Fitness Train Online: http://rdftrainonline.com/
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
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https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
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In this After Dark episode of the Iron Sights Podcast, I sit down with Hunter Freeland at SHOT Show 2026. About a year in the making, this conversation covers Hunterâs journey through the military, law enforcement, contracting, and his transition into launching Hunter Freeland Shooting.
We talk philosophy, methodology, mindset, and what really matters beyond just shooting performance. Hunter is known for being stoic, disciplined, and serious about the craftâbut his vision goes deeper than marksmanship. Heâs focused on building responsible individuals, strong advocates for the Second Amendment, and better humans overall.This oneâs honest, thoughtful, and packed with perspective for shooters, instructors, and anyone trying to do things the right way.
Sit back and enjoy this After Dark episode with Hunter Freeland on the Iron Sights Podcast.
Check out Hunter's website here: hfshooting.com
Timestamps:
00:00 Intro
09:58 Teaching & Training
14:24 Business & Image
17:42 Community & Culture
38:18 Pro vs Hobby
45:33 Sport Evolution
48:47 Responsibility
54:10 Industry Challenges
01:22:17 LE & Competition
01:38:04 Skill & Growth
02:05:31 Closing
Red Dot Fitness Train Online: http://rdftrainonline.com/
Online Membership (Full Access To All Programs & Virtual Coaching):
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Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
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In this episode of the Iron Sights Podcast, Iâm back in the studio with Ryan and Cece breaking down flexibility and mobility without the hype. We talk physiology, anatomy, programming, and where mobility work actually fits into a real training week.
We also hit on some of the trends floating around right nowâfascial training, mobility âsystems,â and why a lot of this stuff misses the point. If youâre trying to move better, train smarter, and stop wasting time on things that donât matter, this oneâs for you.
Sit back and enjoy.
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Red Dot Fitness Train Online: http://rdftrainonline.com/
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membershipVirtual Coaching:
https://www.reddotfitness.net/virtual-coachingSelf-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:39 Flexibility Struggles
05:34 Flexibility vs Mobility
07:32 Nervous System Role
09:22 Rehab & Post-Surgery
11:02 Improving Mobility
18:33 Mobility Tools
23:08 Strength vs Mobility
29:58 Range of Motion
33:52 Hyperflexibility Issues
40:31 Fascia & Mobility
49:04 Making Mobility Stick
54:32 Training Sessions
Connect With Us:
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This is a special SHOT Show 2026 edition of the Iron Sights Podcast, recorded on the floor in collaboration with Good Dude Concepts.
Iâm joined by Chris Kuras (Good Dude Concepts), Bruno Fallon (Born Primitive), Jon Dufresne (Connecticutâs Consulting / See The Night), Blake Cook, and Jack Lewis (Black Tiger International). We talk about what brought us to SHOT, what stood out, and then let the conversation go where it needed to go â firearms training, health and fitness, leadership, culture, and the realities behind the industry.
No scripts. No marketing pitches. Just honest conversations, new connections, and perspectives from people doing real work.
If youâve somehow missed Good Dude Concepts, they make the BRB breacher bar for real-world entry workâgrab yours at good-dude.com and save on shipping with code IRON SIGHTS.
Timestamps:
00:00 Intro
04:06 SHOT Show
05:44 Night Ops Summit
12:50 Community Ties
26:25 Sobriety Journey
30:43 Good Dude Concepts
40:58 Mentorship
45:19 LE Training
55:28 Standards
01:12:16 Close Call
01:17:55 High Standards
01:31:07 Leadership
01:39:48 Positive Energy
01:41:48 Culture Shift
01:51:44 Final Thoughts
02:08:56 ClosingRed Dot Fitness Training Programs:
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Connect With Us:
Website - https://ironsightspodcast.com/
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In this roundtable episode of the Iron Sights Podcast, Ryan, Cece, and I kick off the year by taking a hard look at health and fitness in 2026. We revisit what we were talking about this time last year, whatâs changed, and whatâs somehow gotten louder â without necessarily getting better.
We break down the new food pyramid push, GLP-1s and what weâre seeing with real clients, the body positivity conversation, and how AI is reshaping coaching, wearables, and the consumer fitness market. No doom, no hype â just perspective from the studio and the trenches.
Sit back and enjoy this one.
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Red Dot Fitness Train Online: http://rdftrainonline.com/
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
04:01 2025 Health Trends
06:12 GLP-1 Overview
10:28 GLP-1 Experiences
22:02 Food Pyramid Changes
36:30 Social Media Experts
37:58 AI In Fitness
42:59 Risks Of AI
55:16 Gamified Fitness
Connect With Us:
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In this episode of the Iron Sights Podcast, Iâm joined by my favorite nutrition coach, Steven Brenna, to break down the five most annoyingâand avoidableâthings that drive both nutrition coaches and clients crazy.
If youâre currently in a nutrition coaching program, thinking about hiring a coach, or you are a coach yourself, this conversation will save you time and frustration. These are the mistakes we see over and over again because, as the saying goes, we know a few things because weâve seen a few things.
This episode is about setting better expectations, improving communication, and getting more out of the nutrition processâwithout the nonsense.
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Red Dot Fitness Train Online: http://rdftrainonline.com/
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:21 Coaching Frustrations
03:09 Setting Expectations
10:14 Why Tracking Matters
29:01 Blame Game (Age & Hormones)
35:20 Comparison Trap
37:20 Diet Trends & Consistency
45:30 Training Vs. Nutrition
53:33 Trust & Honesty
01:06:55 Carb Myths
01:09:17 Changing Beliefs
Connect With Us:
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In this After Dark episode of the Iron Sights Podcast, I sit down with Raphael, a 17-year law enforcement veteran and range staff member at a major Bay Area agency. A Grand Masterâlevel shooter, Raphael has been instrumental in helping move training at his agency in a better direction.
We talk about his journey, what it takes to challenge outdated training systems from the inside, and the practical steps that have actually worked for him and his partners. If youâre law enforcement, a shooter, or an instructor trying to improve training without blowing things up, this episode has real takeaways.
Follow Raphael on Instagram at @redhats_slowgats and enjoy this After Dark conversation on the Iron Sights Podcast.
Timestamps:
00:00 Intro
04:00 Raphaelâs Background
05:17 LE & Competition
09:15 Training Challenges
17:18 Red Dot Adoption
29:12 Training Standards
33:44 Fundamentals
38:08 Skill Builders
41:40 Leadership
48:39 LE Competition
55:23 Training Balance
01:07:56 Compete To Improve
01:11:12 Explore Vs Perform
01:16:39 Training Culture
01:21:25 Social Media
01:35:28 Wrap-Up
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of the Iron Sights Podcast, Iâm back in the studio with Cece and Ryan breaking down nine practical tips to make your cardio training more effectiveâwithout turning it into a science lecture or chasing fitness rabbit holes.
Most people approach cardio with the wrong focus. Today we help you reframe how you think about your cardio sessions, what actually matters, and how to stop wasting time while still improving endurance, efficiency, and recovery.
We also touch on heart rateâbased training and point you toward our free Heart Rate Zone Training Guide, which shows you how to structure cardio using personalized zonesâwhether youâre using a treadmill chart, a heart rate monitor, or a smartwatch.
Grab it free at reddotfitness.net/rdfguides and start training with more intention.
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:27 Cardio Myths
05:03 Smarter Cardio
14:25 Walking Benefits
28:26 HIIT Explained
37:57 Skill vs Intensity
42:47 Cardio vs Strength
46:12 Fat-Burn Myth
48:58 Making Cardio Stick
58:52 Play & Longevity
01:03:14 Cardio Takeaways
Connect With Us:
Website - https://ironsightspodcast.com/
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In this episode of the Iron Sights Podcast, I sit down with Red Dot Fitness nutrition coach Steven Brenna to talk about essential amino acids (EAAs) and what role they actually play in muscle, performance, and long-term health.
We break down what the research says, what it doesnât, and how EAAs compare to BCAAsâwithout getting lost in the weeds. If youâre training hard, trying to maintain muscle, or just want to make smarter decisions about supplementation, this episode will give you some real clarity.
No hype. Just context and practical takeaways you can use.
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
03:40 Creatine
04:50 EAAs vs BCAAs
12:28 Amino Basics
20:54 Muscle & Aging
33:29 Protein Intake
36:22 Bulk vs Cut
45:08 EAA Timing
50:39 Choosing EAAs
58:13 HMB
01:00:02 Wrap-Up
Connect With Us:
Website - https://ironsightspodcast.com/
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Today on the Iron Sights Podcast After Dark, Iâm sitting down with Billy Barton â a Grand Master USPSA shooter, high-level competitor, and the owner of SpecTrain | Firearms Training. Billy has been on my short list for a long time, and after a few missed connections, we finally made it happen here in California.
What makes Billy interesting is not a military or law enforcement background â itâs his process. Heâs a shooter who went all-in, became highly competitive in a short period of time, and then naturally transitioned into coaching and instruction. In this conversation, we dig into how he trains, how he thinks about skill development, how he prepares for competition, and how he approaches teaching shooters at every level.
This episode is especially valuable if youâre deep into your shooting journey â whether youâre competing, instructing, or trying to figure out how to train smarter instead of just doing more reps. Billy breaks down the systems, habits, and decision-making that actually move the needle. Thereâs no one-size-fits-all solution, but there is a formula, and Billy does a great job laying it out.
If shooting performance matters to you, grab a notebook. Billy doesnât waste words, and thereâs a lot here worth unpacking. Sit back and enjoy this After Dark episode with Billy Barton of Spectrain on the Iron Sights Podcast.
Timestamps:
00:00 Intro
04:54 Billy's Background
06:22 Competition
22:28 Spec Train
39:23 Fundamentals
41:31 Structure
42:19 Dry Fire
44:24 Hard Lessons
49:15 2026 Plans
59:57 Consistency
01:09:40 Skills
01:18:08 Modes
01:21:58 Evolution
01:38:26 Coaching
02:02:43 LE & Competition
02:13:12 Closing
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/ -
Training doesnât always feel good. It doesnât always feel motivating. And it definitely doesnât always feel âfun.â
In this episode of the Iron Sights Podcast, Iâm back in the studio with Ryan and CeCe to talk about what happens when your workouts stop giving you that sense of enjoyment or fulfillment. If youâve been training long enough, youâve probably hit this phase at least once.
We talk honestly about where training fits into our lives, why workouts donât have to be fun all the time, and why chasing motivation is usually the wrong move. This isnât about quitting or forcing yourself through it either. We walk through five practical ideas to help you reframe your approach, stay consistent, and keep moving forward even when youâre not feeling it.
If youâve ever caught yourself thinking, âIâm just not into this right now,â this episode is for you. Sit back, listen in, and hopefully take away a few tools to help you keep training in a way that actually works for the long haul.
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:52 Loving (and Hating) Training
08:19 Finding Your Why
14:13 Community Matters
16:45 Training Environment
18:18 Coaching Matters
20:17 Coachâs Role
23:06 Learning New Skills
29:09 Changing Programs
Connect With Us:
Website - https://ironsightspodcast.com/
Instagram - https://www.instagram.com/ironsightspodcast/
Facebook - https://www.facebook.com/ -
In this episode of the Iron Sights Podcast, I sit down with Stephen Brenna, our nutrition coach at Red Dot Fitness, for a raw, unfiltered conversation. We hit record and break down the five things weâd absolutely be doing if our goal was to not achieve our nutrition and fitness goals going into 2026.
No trends. No shortcuts. Just honest insight into the habits and mistakes that quietly derail progressâand what to think about if you want real results.
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25% OFF! Red Dot Fitness Programs: rdfprograms.com
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:52 Planning Failure
05:44 Weight Loss Mistakes
11:29 Overtraining
13:57 No Plan
17:25 Routine & Flexibility
19:38 Accountability
21:05 Diet Basics
22:23 Support Systems
28:31 Injuries
30:15 Future Goals
Connect With Us:
Website - https://ironsightspodcast.com/
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Welcome back to the Iron Sight Podcast. Today Iâm in the studio with Cece and Ryan, and weâre digging into one of the most persistent myths in the fitness world: the repetition continuum. Youâve heard it before â heavy weights for strength, moderate reps for hypertrophy, and light loads for endurance. Itâs simple, itâs clean⊠and itâs not really true.
In this episode, we break down where that model came from, why it stuck around for so long, and what the current research actually says. We talk about some of the voices online influencing this conversation, and a well-known researcher who pretty much takes a sledgehammer to the old rep-range chart.
Weâre going to cover what really drives strength, growth, and endurance â and how to use that information to train smarter, adapt better, and get more out of the work youâre already doing.
Enjoy the show!
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Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
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Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
03:48 Fitness Myths
05:26 Rep Continuum
08:44 Industry Issues
14:56 Practical Tips
29:42 Hypertrophy Zone Myth
33:35 Rep Basics
39:07 Failure Training
39:39 Programming
47:56 Endurance Myths
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Today on the Iron Sites Podcast, Iâm joined by Josh Burton â former Delta Force operator, entrepreneur, and founder of Elevated Operator. After a long career in the Global War on Terror, Josh has stepped into a new mission thatâs just as demanding: fighting the global war on mental health.
We get into his transition out of military service and the challenges operators, veterans, and first responders face when the uniform comes off. Josh speaks openly about the struggles, the blind spots, and the habits that can either support you or sabotage you. His honesty cuts through the stigma around mental health and performance in a way most people rarely hear.
We also dig into the principles behind Elevated Operator, the company Josh built by veterans, for veterans, after realizing most available solutions werenât enough. Instead of quick fixes, he focuses on real tools: dialing in your physiology, building better systems, surrounding yourself with the right people, and taking small steps in the right direction.
This episode is for anyone whoâs served, struggled, or simply wants to live a healthier, more intentional life. Josh brings depth, humility, and a ton of real-world experience to the table.
Sit back and enjoy this powerful conversation with Josh Burton of Elevated Operator.
Timestamps:
00:00 Intro
00:04:18 Sleep & Health
00:06:09 Military Life
00:09:43 Mental Struggles
00:16:08 Transition Out
00:28:35 Rebuilding
00:37:10 Plant Medicine
00:42:39 Accountability
00:46:59 Fitness Return
01:02:08 Support
01:15:48 Lifestyle Fixes
01:20:53 Sleep & Inflammation
01:35:09 Elevated Operator
01:52:55 Daily Routine
02:12:14 Veteran Support
Red Dot Fitness Training Programs:
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Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1
Connect With Us:
Website - https://ironsightspodcast.com/
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Intensity gets talked about a lot in the gym⊠but most people are using the word completely wrong. In strength and conditioning, intensity can mean different things depending on who you learned from, what sport youâre in, and what your training goals actually are.
So in this episode, Iâm back in the studio with the Red Dot Fitness crew to clear it all up. We break down what intensity really means, how we define it inside our programming, and how you should apply it so youâre training hard without training stupid.
If youâve ever looked at an intensity recommendation and werenât totally sure what it meantâor if youâve been guessing your way through your sessionsâthis conversation is going to save you time, effort, and a whole lot of frustration.
Enjoy the show!
-
5% OFF! Red Dot Fitness Programs: rdfprograms.com
FFA Program: https://reddotfitness.net/fitforaction
Red Dot Fitness Training Programs:
rdfprograms.com
Online Membership (Full Access To All Programs & Virtual Coaching):
https://www.reddotfitness.net/online-membership
Virtual Coaching:
https://www.reddotfitness.net/virtual-coaching
Self-Guided Programs:
https://www.reddotfitness.net/Self-Guided-Programs1(NEW) Iron Sights Podcast Website:
ironsightspodcasts.comTimestamps:
00:00 Intro
02:42 Intensity Basics
03:42 Effort vs Intensity
05:17 Applying It
07:48 Balancing Effort
10:15 Key Variables
12:18 Testing & Adjusting
13:39 Coaching Notes
35:00 Mental Barriers
42:54 Training Control
53:38 Capacity Zones
Connect With Us:
Website - https://ironsightspodcast.com/
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