Iron Sights

Latest Episodes:

#86 - Overcoming A Weight Loss Plateau: Instructions On How To Keep Your Fat Loss On Track Feb 27, 2023

Show notes

Welcome back to Iron Sights! In this episode, we're back in the studio with CeCe English and Stephen Brenna to talk Plateaus, weight loss, nutrition & goal specific adaptations. If you've ever followed a workout program and all of a sudden your results stop or sometimes even begin to reverse - this episode will hit home! Click the link below to download the free PDF referenced in this episode and claim your 50% discount to start Fuel University today!
Download Your Free PDF Guide Here: https://www.reddotfitness.net/p22360-free-guide-3-steps-to-understanding-your-personal-tdee
Learn More About Fuel University (Fuel-U): https://www.reddotfitness.net/p16293-fuel-u
Timestamps:
00:00 Scott's Getting Back Into The Coaching Game
04:24 Readjust Nutrition
09:49 Total Daily Energy Expenditure (TDEE)
12:53 Expected TDEE
19:56 Easy Apps To Use For Tracking
22:58 Suggestions On Tracking
26:11 Recovery & The Reverse Diet
34:24 Get Your Calories on Track
41:11 Neurological Adaptation
45:00 Variations To The Program
46:10 Steps: Overview
50:02 Final Conclusions & Fuel University
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/irons
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#56 After Dark - Law Enforcement, BJJ & Paradox Training Solutions with Ruben Alvarez Feb 24, 2023

Show notes

Welcome back to Iron Sights After Dark! Back in January, I was able to sit down with Ruben Alvarez at SHOT SHOW. We get into Ruben's background: playing jazz music, his fathers love for Martial Arts, both parents being in Law Enforcement and his decision to train Brazilian Jiu-Jitsu.. More recently, Alvarez founded his own training company - Paradox Training Solutions. Tune in for the full story behind the name, Ruben's approach towards training for real life situations and his transition from BJJ competitor to Law Enforcement.
Check out RDF Online Programs: rdftrainonline.com
Check out Paradox Training Solutions: paradox-training.com
Timestamps:
00:00 SHOT SHOW
02:40 Reuben Background
10:01 BJJ In Law Enforcement
21:22 Different Ways of Training In Law Enforcement
26:09 Can BJJ Do Anything For Local Law Enforcement ?
31:52 The Challenges
36:13 Flow State
39:54 What Is Ruben Doing With Paradox?
43:14 What Inspired Paradox
47:36 Training And Real Life Situations
55:58 Paradox: Clients, Feedback & Partnerships
01:02:19 Passion For The Profession
01:08:52 Good Coaching Vs. Bad Coaching
01:12:37 Most Exciting Part Of Paradox
01:16:20 What To Look For In An Instructor
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/irons
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#85 - Maximize Your Fat Loss with Cardio: Fasted vs. Fed Feb 19, 2023

Show notes

Back in the studio today with Jeff Chenault & CeCe English to talk about fasted vs. fed cardio when it comes to fat loss. Which is the superior route if your goal is maximal body fat loss? That's what this episode is all about - answering common questions, debunking myths, reviewing the science and providing the truth! At the end of the day, fasted cardio is not always the best approach to maximizing fat loss at home or at the gym. Tune in to this episode and train with us in-person or online at Red Dot Fitness!
Start RDF Max today: rdfmax.com
Timestamps:
00:00 Fasted Cardio Intro
03:02 Cardio & Bodybuilding
08:23 Early A.M. Cardio
10:54 The Caloric Burn
14:44 Fasted vs. Fed Cardio
22:03 Considerations: What Is Your Goal?
24:37 Considerations: What Are You Eating?
25:31 Suggestions For Fed Cardio
29:17 Adjusting Your Diet
32:05 How Bodybuilders Burn Faster
35:11 Key Takeaways
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/irons
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#55 After Dark: Becoming A Ranger, Improving Through Failure, Dealing with Threats & Founding Kinetic Consulting with Jon "Duffy" Dufresne Feb 17, 2023

Show notes

Today I had the opportunity to meet with Jon Dufresne. After leaving the Military, Jon got into Executive Protection and transitioned into the world of coaching and firearms instruction. In my mind, Dufresne is who I would consider "A Coach's Coach". We get into all kinds of stuff during this episode which was recorded off-site in Las Vegas at SHOT SHOW 2023. Whether you're already a Duffy fan , interested in becoming a Ranger or learning more about the world of firearms instruction and coaching this episode will be a good listen. Dufresne does a solid job of breaking down how he went from a broke South-Florida resident to one of the most respected instructors in the states.
Timestamps:
00:00 Intro
02:29 Jon's Background
08:00 Jon's Shooting Trajectory
12:39 Army Ranger
13:44 Job Experience
18:34 Being Caught Him Off Guard
20:23 Teaching And Leadership
24:44 Challenges
31:38 Differences Between OK vs. Super Successful
33:25 Who Is He Working With (Clients)
39:54 Jon's Way Of Teaching
46:44 Formula For Success As An Instructor
58:52 The Interwebs
01:05:14 What Is Jon Excited About?
01:06:49 Cases And Training As A Student
01:12:12 What Should Be The Approach Of New Students?
01:18:25 Ego Problems
01:24:39 How To Reach Out
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/irons
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#84 - Sleepwalking Through Life: The Mindblowing Effects of Sleep Quality Feb 13, 2023

Show notes

Welcome back to Iron Sights! In this episode Jeff Chenault and Stephen Brenna are back this time to discuss sleep. In the fitness industry "sleep quality" has been a hot topic and the global sleep aids market size is expected to nearly double from 2021 - 2023. But we're not here to sell you a nightime routine or softer pajamas - this conversation is focused on WHAT YOU SHOULD KNOW about sleep including: key hormones, research & science-backed recommendations that you can implement on your own to improve your life.
To start Fuel-U with Red Dot Fitness visit www.rdffuelu.com
Timestamps:
00:00 SHOT SHOW Event
04:16 Sleep Talk: What You Should Know
06:58 How Many Hours Of Actual Sleep You Need & Wearables
12:28 Scott's Experience With Sleep In Vegas
15:11 What Happens During Sleep
21:51 Not Getting Enough Sleep
24:39 Sleep: Alcohol
29:49 Sleep: Insulin
33:57 Screens Before Bed
40:46 Optimize Your Enviornment
44:08 Sleep Sanctuary
46:45 Sleep: Body Temperature
50:48 Eating Close To Bed & Caffeine
51:57 Eating Late
56:59 How Music Can Help In Your Sleep
01:00:18 Sleep: Melatonin
01:03:04 Sleep Supplements
Sponsors by Red Dot Fitness Online Training Programs:
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/irons
More Iron Sights Interviews:
Triple Feed: https://www.youtube.com/watch?v=VMTc7AE0KaQ&t=384s
Kayley Gunner: https://www.youtube.com/watch?v=nfGqHxCv7Vc&t=522s
Mike Salemi: https://www.youtube.com/watch?v=Jq-Nj6M0EBI&t=335s
Adam Schafer: https://www.youtube.com/watch?v=BiyrdWdO1y8&t=8s
Sal Di Stefano: https://www.youtube.com/watch?v=JBdKdSjQ0BM&t=4425s
Jason Khalipa: https://www.youtube.com/watch?v=YTiq-sID-EM
Byron Rodgers: https://www.youtube.com/watch?v=XrtEyuVNNpw
Donnie Oliver: https://www.youtube.com/watch?v=cKY1_TLKHlI
Chris Cheng: https://www.youtube.com/watch?v=Wr0zSGSTzKM&t=2s
Traver Boehm: https://www.youtube.com/watch?v=r_NLdIg3zBc&t=1394s

#54 After Dark - Building A Top Tier Firearms Manufacturing Company with Aaron Quinn, CEO & Chief Innovator at Cobalt Kinetics Feb 10, 2023

Show notes

In this After Dark episode, I sat down with Aaron Quinn, CEO & Chief Innovator at Cobalt Kinetics. If you're into the shooting game, there's a variety of gear, equipment and firearms manufacturers here in the United States. One of the things that fascinates me is all the new products that continue to hit the market. That being said, behind every new product is a person and Aaron is that person behind Cobalt Kinetics. In this episode, Aaron talks about where and how Cobalt got started as well as where it is now and where it's going. If you don't know anything about Cobalt Kinetics, you'll probably take a deep dive after listening to this episode and Aaron's story - he's constantly innovating and exploring his product improvements can make his customers ready and prepared for life.
Timestamps:
00:00 The Guy Behind Cobalt
03:17 Scott on Cobalt
04:49 What Is Cobalt?
09.10 Aaron's Background
12:11 Aaron's Past Pharmaceutical Job Experience
16:38 Transition From Pharmaceuticals to Firearms
21:54 Cobalt Then vs. Now
23:38 First Thing Aaron Had To Do With The Company
25:07 Gun Building
28:40 Creating And Crafting
31:27 Testing
33:47 The Next Step
41:41 Cobalt Helping Their Clients Develop Their Own Weapons
44:35 Setting The Standards In The Industry
51:03 Innovation And How To Keep Up
56:39 What Is Aaron The Most Excited About?
01:01:08 AE Platform
01:02:48 Evolution Of Cobalt And Their Customers
01:08:31 Who Inspires Aaron In The Industry
01:18:04 Gun Industry 2.0
01:24:37 Goals And Values
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/
TikTok - https://www.tiktok.com/@ironsightspodcast

#83 - The Science of Creatine: How It Works & Why It Matters Feb 06, 2023

Show notes

In this episode, we're talking all things creatine. Outside of caffeine, creatine remains one of the most studied performance enhancements on the market but recent research coming out highlights more benefits - for your brain. I sat down with Jeff Chanault & Stephen Brenna (from the Red Dot Fitness crew) to share everything we know.
Download the free guide mentioned in the intro here!
6 Steps To Optimal Health Free Download: https://www.rdfguides.com
Timestamps:
00:00 Whatsup Wednesday Post
03:07 Is Creatine Safe & Who Should Take It
06:33 What Creatine Does
09:12 Creatine Benefits: Strength And Muscle
13:38 Dosage
18:31 Neurological Benefits
21:08 When You Should Take It
25:57 Creatine In Different Forms
29:35 Effects And Measurements (What People May Feel)
32:27 Performance End
35:31 Teenagers On Creatine
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/
TikTok - https://www.tiktok.com/@ironsightspodcast

#53 After Dark - Developing The Hard Skills with Matt Pranka of XRAY ALPHA Feb 03, 2023

Show notes

Welcome back to another After Dark episode! In this one, I sat down with Matt Pranka. After retiring from a high level military unit, Pranka started XRAY ALPHA & challenged the status quo on social media with posts & questions on tactics, skills & all things training. In this episode, we talk about XRAY ALPHA, firearms instruction, his coaching philosophy & the shooting world at large. Love him or hate him, agree or don't agree, I think there's value in challenging the status quo and he's doing just that. This conversation should give everyone insight into where he's coming from. Personally, I think the industry needs more guys like Matt - to keep things in check or at least a little uncomfortable.
Get 20% off RDF Strong at rdfstrong.com with code: STRONG20
Timestamps:
00:00 XRAY ALPHA
01:05 How Did The Company Start
04:39 Law Enforcement & Military Training
06:59 Client Demographic
09:59 Matt's Philosophy On Training
15:28 Matt's Teaching Perspective
19:07 The Shooting World
22:04 Performing At A High Level
29:30 Hard Skills
37:27 How Does Matt Teach
41:26 Matt Talks About Social Media
47:03 Teaching Concepts & Information
55:59 Pissing Everyone Off
1:03:52 The Firearms Community
1:10:54 Negative Impact Of Social Media
1:16:19 Inside Dogs & Outside Dogs
1:18:56 The Military & Veteran Life
1:26:29 People Get Salty
1:30:09 The Process Of Improvement
1:34:38 Wrap it!
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/
TikTok - https://www.tiktok.com/@ironsightspodcast
XRAY ALPHA - https://www.xrayalpha.com/

#82 - 5x5 Workout Pros & Cons: The Science of Adding Size, Strength & Building Muscle Jan 30, 2023

Show notes

Welcome back to Iron Sights! Today, CeCe, Jeff and I talk about 5X5 Training and the pros/cons that come along with it. You've probably heard of this type of training and all the muscle building and increased strength promises that come with it. In this episode, we're going to break it down for you so that you can implement it into your strength training routine the right way.
5x5 training is a strength training method that focuses on using compound exercises to target multiple muscle groups at once. The program is named because it includes five sets of five reps that are performed for each exercise. The program is designed to increase overall strength and muscle mass by using heavy weights and progressive overload. The exercises typically include the squat, deadlift, bench press, and military press. The key to success with 5x5 training is consistent adherence to the program and progressive increase in weight over time.
Timestamps:
00:00 Exercises Selection
01:58 Implement The 5 By 5 Routine
05:03 Strength Training Recovery
07:21 Results Of 5x5
08:35 Scott Howell's Experience With 5x5
13:27 CeCe's Experience
19:16 Learn The Basics
22:37 Cons Of 5x5
23:42 Loads
25:31 Where To Start
29:45 Increase Muscle
32:39 Movements Patterns
37:01 Bilateral Movements
39:32 Rotational Components
42:00 Overview Of The Routine
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/
TikTok - https://www.tiktok.com/@ironsightspodcast

#52 After Dark - From Combat To Business: Naval Special Warfare, Sniper School & Founding Bruiser Industries with Joe Dawson Jan 27, 2023

Show notes

Welcome to another After Dark episode! We're kicking off January with some incredible guests. As you heard last week, I recently attended SHOT Show and had the chance to connect, meet & learn from some incredible people within the industry. For today's episode, I sat down with Joe Dawson from Bruiser Industries. We discuss his journey from "awkward kid" to Sniping Instructor. I really enjoyed this conversation - he brings a lot of energy to the table. We discuss his background including: BUDs, Naval Warfare, writing for firearms magazines, the SEAL trident & founding Bruiser Industries as well as the reason WHY he chose that name. If you're a long time listener, you might remember my past conversation with Chris Kuras with Condition One which is linked below - he made the introduction and sat in on this one. It was a pleasure having two legends in the room and I hope you enjoy this one.
Watch The Interview with Chris Kuras: https://www.youtube.com/watch?v=XAdytl-3RIY&list=PLTcz2FTYO7osIME5pD7Bi4GOVmS9Wu4my&index=10&t=2458s
Timestamps:
00:00 Where's The Beard
03:45 Joe's Background
21:26 Most Navy SEAL Podcasts
22:04 Writing For Gun Magazines
29:09 Joe's Approach To Sharing Information
32:50 Sift Through The B.S.
35:38 The Coaches Coach
41:55 The $600 Mistake
46:29 What Matters More Than Anything
52:03 Handling Criticism As A Coach
59:20 How Joe Approaches His Personal Brand
1:05:53 Monetizing The Trident
1:15:18 The Choice To Become A SEAL
1:18:47 How To Prepare For Competition Shooting
1:27:20 What To Know About Bruiser Industries
1:36:08 How To Take A Class with Joe
Red Dot Fitness Training Programs: https://www.rdftrainonline.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/
TikTok - https://www.tiktok.com/@ironsightspodcast

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