Iron Sights

This episode is all about cardio and muscle loss. After getting a ton of questions after posting Episode #57: Cardio Will Save Your Life,  I sat down with CeCe English & Jeff Chenault to discuss the ridiculousness of the countless claims that doing cardio results in an increase in muscle loss.  We define cardio, talk about what ACTUALLY happens when your body breaks down muscle and provide our recommendation to how to best implement cardio alongside strength training to get great results. Whether your goal is weight loss or you've been struggling to build muscle, this episode brings our opinions and combined experience to the debate of whether or not cardio is killing your gains.  Timestamps:00:00 Does Cardio Make You Lose Muscle?02:54 Endurance vs. Power Athletes04:04 The Definition of Cardio06:33 What Causes Muscle Breakdown?10:36 Heart Health & Importance of Cardio13:45 Adding Cardio Into Your Routine15:24 Common Methods People Use Cardio18:52 Cardio Before Resistance Training20:30 If Your Goal Is Weight Loss…25:33 The Benefits of Cardio After Resistance Training30:00 The Importance of Programming31:39 Factors to Consider38:32 Key TakeawaysSponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

In this episode, I sat down with Devon Taggart, he is an executive at Crisis24. Devon gives insight into the business of one of the fastest growing industries in the world, Executive Protection (EP). We trade stories of being young, creating the life you want & lessons we've learned along the way. Taggart shares insight into the journey of working your way up in the industry and challenges most people face: relationships, friendship & lack of time with family. You will learn tactics people working in EP must master to move up the ranks along with the mistakes new hires make that you can learn from in your everyday life. Stay tuned for some specific stories Devon shares that could have gone real bad. If you've ever thought about entering the EP industry or want an insight look at what the day-to-day looks like - this episode is for you!Chapters:00:00 Welcoming Devon To The Show02:00 Devon's Background & Work History05:43 Finding Work In Executive Protection06:48 Creating A Life on Your Own10:41 Life Working In Executive Protection15:21 Leadership In Executive Protection & Building Young Talent22:28 The Hard Skills Needed In The Industry29:35 Implementing Training Programs37:10 The Path To Getting Results In Business & Life44:10 Secrets That Make Great Instructors & Leaders49:08 Technology & Hacks To Get Ahead In EP56:36 Firearms Instructors & Social Media1:07:49 Private vs. Corporate Protection1:20:40 The Old Boys Club1:30:10 Stories That Could Have Gone Real Bad1:38:51 Executive Protection vs. Bodyguard1:45:40 Executive Protection Skills, Strategy & Best Practices2:02:35 Best Places To Go To Get Started In EPSponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Welcome back to Iron Sights! In this episode, I sit down with CeCe English and Jeff Chenault to discuss the supplement industry and how it can both help and hurt you depending on whether or not you are properly informed. There's a ton of info packed into this episode! Jeff makes up some new words, CeCe shares crazy stats on the predicted growth of the industry and I steer the conversation towards informing you how to navigate the world of supplements so that you can achieve your performance, physique & longevity goals. Key Topics:-Regulation of the supplement industry-Vitamins-Protein Deficiency-Nutritional Supplements-Creating Supplements-Creatine-Optimal Performance-Regulation-Nutraceuticals-Dietary Supplements-Desired Outcomes-Fish Oil-Sleep & Recovery-Herbal SupplementsTimestamps:00:00 The Supplement Conversation & Statistics04:40 Women Taking Supplements & Demographics07:40 Vitamin D & The Pandemic09:20 The Decision Process of Buying Supplements10:46 Regulation & The Categories of Supplements15:15 Functional Foods16:44 Dietary Supplements17:55 Nutraceuticals19:00 Understanding Why People Take Supplements26:35 Addressing The Basics & Prerequisites Before Taking Supplements 35:30 Diet & The Triangle of Awareness37:50 Common Things That Go Wrong with Supplements44:00 Common Nutritional Deficiencies: Protein52:15 Common Nutritional Deficiencies: Omega-357:30 Common Nutritional Deficiencies: Probiotics1:03:20 Common Nutritional Deficiencies: Vitamin D1:06:30 Common Nutritional Deficiencies: Vitamin B, 6 & 121:08:20 Common Nutritional Deficiencies: Vitamin E1:09:08 Common Nutritional Deficiencies: Calcium & Magnesium1:10:30 Common Nutritional Deficiencies: Zinc1:12:12 Common Nutritional Deficiencies: Glutathione & N-Acetyl Cysteine1:16:15 Goal Specific Performance & Creatine1:22:10 Pre-Workout & Caffeine1:29:50 Adrenal Fatigue Due To Pre-Workout Supplements1:31:30 The First Pre-Workouts That Got Taken Off The Shelves1:33:30 Nootropics For Performance1:37:30 Episode Key Points & SummarySponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Welcome back to Iron Sights After Dark! This episode was a good one...I brought in Chris Haugh, hostage negotiator and active LEO to discuss police culture and his past as an officer in California. Chris describes a few stories in this episode that are worth listening to... From negotiating with criminals, to intense officer involved shooting incidents, this episode is filled with insightful information and intense situations that will keep you entertained. Let us know what you think!Sponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Welcome back to Iron Sights! In this episode, I sit down with CeCe English & Jeff Chenault to discuss goal specific gains & how to overcome plateaus in the gym. Whether you are a beginner, novice or experienced lifter - you will reach a point where it feels like your body is no longer adapting. We discuss the most commonly known ways to beat a plateau as well as what we've seen to work having coached thousands of clients. At the end of the day, understanding the basic concepts explained in this conversation will put you in a place to reach your fitness goals and get the results you want in the gym. Fine tuning diet, exercise, rest & understanding the concepts discussed in this episode will set you up for success.More Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394sTRAIN WITH US:RDF Online Training: https://www.reddotfitness.net/online-coachingCONNECT WITH US:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsightspodcast/Twitter - https://twitter.com/ironsightspodLinkedIn - https://www.linkedin.com/company/ironsightspodcast

Welcome back to Iron Sights After Dark! I got the opportunity to sit outside over cigars with Pranay Manghirmalani. This is Pranay’s second time on the show. To listen to his full story check out Iron Sights episode #41 where we discuss his experience working with CAL FIRE, the journey of becoming a firefighter and fighting the 2020 California fires. After a trip overseas, Pranay is back to provide an update on his life serving communities here locally and abroad. This episode was recorded outside - you will hear choppers, planes & the occasional bird/animal. Tune in to hear about: The life of Pranay Manghirmalani, building personal relationships, military service, mental health, firearms & the firefighter community.Pranay shares some critical incidences and life saving stories. Additionally, he shares a story of an individual who listened to Episode #41 and reached out to share it helped him remain in this world - we heard it from Greg last week in After Dark "One More Is One Less". A recent recurring theme on the show has been voicing mental health within the first responder community. We continue to receive feedback that these conversations are helping people and that supports the mission - thank you for listening and don't hesitate to reach out.More Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394sTRAIN WITH US:RDF Online Training: https://www.reddotfitness.net/online-coachingCONNECT WITH US:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsightspodcast/Twitter - https://twitter.com/ironsightspodLinkedIn - https://www.linkedin.com/company/ironsightspodcast

Welcome back to Iron Sights! In this episode I sat down with CeCe Engligh and Jeff Chenault to discuss All The Reasons You Have Back Pain & How To Feel Great Again.  The chronic lower back pain market was valued at 6.3 billion in 2018 and it's projected to reach as much as 9.3 billion by the year 2026 - That market would include anything from treatments to medications. Chances are you have low back pain, experienced low back pain, or at least know somebody who has had low back pain. In this episode, we're going to talk about how back pain generally manifests and the root causes of back pain. We're also going to discuss how to  address  and reduce your back pain. We talk about acute back injuries as well as cumulative back injuries and some of the things that you can do to  have a healthier, happier back for the rest of your life. If you're suffering from back pain reach out to our team through our website at: https://www.reddotfitness.netSponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

In this episode, I sat down with Greg from The Overwatch Collective (TOC) to discuss suicide. A few months back, JP and I interviewed Co-founders Greg & Jesse from TOC on their service history & mission with the non-profit. In recognition of suicide awareness month, I wanted to have a long form open-ended discussion on suicide with Greg to open dialogue on suicide within the LEO, first responder & civilian world. Greg discusses police calls, incidents of suicide & best practices for anyone dealing with suicidal thoughts or aware of a friend and/or loved one suffering from depression, in need of solutions to survive the darkest time of their life. If you need help, ask for it. If you see something - say something. Let us know what you think of this episode! To support TOC and their upcoming fundraiser take a look at the links below. Please reach out to us. We are here to help!2nd Annual T.O.C. Fundraiser:https://www.theoverwatchcollective.com/product-page/t-o-c-s-2nd-annual-fundraiserContact The Overwatch Collective:Website: https://www.theoverwatchcollective.com/Instagram: https://www.instagram.com/theoverwatchcollective/Spotify Podcast: https://open.spotify.com/show/2Nt4doJEyLCZkuClCBmnKeConnect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

If you've ever been hurt, injured, or delayed from your current workout program, sport or even activities of daily living -  you know how frustrating that can be. In this episode, I sat down with CeCe English and we're talking about returning to play from an injury. Some of the things to be aware of,  how to advocate for yourself and how to approach things differently so you can get back into action as soon as possible and come back stronger than when you left.Sponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/ironsMore Iron Sights Interviews:Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384sKayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522sMike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335sAdam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8sSal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425sJason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EMByron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpwDonnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlIChris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2sTraver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

Welcome back to Iron Sights After Dark! In this episode, I sat down with recently retired cop Nicholas McCarthy who stopped by the studio to share his story for the first time since he took medical leave back in 2021. McCarthy talks about growing up in a Law Enforcement family and befriending his uncle who spent most of his life behind bars. There were two options for Nick: Join Law Enforcement or run the other way. Nick shares that the desire to be a K9 handler motivated him to be a standout cop and after 5 years on the job he was in a position to do exactly that. Without any McCarthy family handouts, Nick put in the work and established himself patrolling the streets of the Bay Area. We've all heard it...If you're looking for trouble - chances are you're going to find it. Nick's relentlessness and passion for catching "The Bad Guy" got him in quite a few really bad situations that he talks about on this show. After leaving his agency over a year ago after an officer involved shooting, McCarthy wasn't able to openly share his career and/or side of the story until now. His retirement papers have been signed and he chose to share his side of the story with the world. Regardless of what the media and/or news has covered, Nick has been: sued, investigated & interviewed by Law Enforcement countless times and his actions and that of his fellow officers have been justified by the law. The goal of this podcast was to listen and share his story publicly for the first time - what can we as a community learn from his life and choices so that we can get better and improve as a whole?Timestamps:00:00 Welcoming Nick To The Show01:44 The Law Enforcement Family03:53 School vs.  The Work Force05:36 The Goal of Being A K9 Handler14:43 Policing Under The Shadow of Legends20:37 Dope, Guns & Working The Streets22:45 The Proactive Cop26:43 Examples of Leadership in Law Enforcement34:40 Fast Forward 5 Years36:55 Going All In On K9 Training44:26 Being A Successful K9 Handler46:37 The Full Story of Getting A K9 Dog54:04 How Tike (The K9) Got His Name57:51 Working The Streets As A K9 Handler1:08:27 Shit That Went Bad...Really Bad1:17:37 Saving A Woman's Life1:23:45 Leading Up To The Event That Changed Everything1:26:30 The Shooting That Ended Nick's Career1:56:43 The Aftermath of Being Shot & Being Involved2:05:31 The Media Went Crazy2:10:50 Being Put On Administrative Leave2:21:37 The Investigation That Follows2:30:21 Battling Retirement & CA Workers Comp2:45:14 Surviving Depression & Darkness2:49:50 What's Next For NickSponsors by Red Dot Fitness Online Training Programs:Red Dot Fitness Training Programs: https://www.rdftrainonline.comOnline 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-Programs1Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/irons