In this episode Ryan and Lauren go over tips and tricks for bodybuilding show day and recap Lauren's most recent show, the NPC Rocky.

Some of these tips and tricks could save your next show day. They cover how to pee with your tan, how to dry your tan, how not to stain your sheets, how to pump up, what to bring to the show, and more.

Ryan and Lauren also quickly summarize Lauren's 16 week prep leading up to this show and how she literally started from the bottom. Tune in and let us know what you think with a comment on YouTube or a review on Apple.

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.

In this episode Ryan and Lauren discuss the 5 love languages and why they are critical to understand for your romantic relationships, but also your relationships as well.

These love languages are from a book by Gary Chapman called "5 Love Languages, The Secret to A Love That Lasts". They are:

1. Quality time
2. Gifts
3. Words of affirmation
4. Acts of service
5. Physical touch

Some of the topics covered in this episode include, why it is important to know yours partners love language, how giving is different than receiving, they are not just for partner love (sibling love & parent to child love), and how do you learn your love language?

Ending quote to think about: Don’t eat with people you wouldn’t starve with

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

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

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

In this episode Ryan and Lauren discuss the science of alcohol and how it impacts exercise, sleep, your relationships, fertility, memory, overall brain health, and more.

This one is more scientific than our other episodes, but we make it easily to digest and understand. Ryan and Lauren are passionate about this topic and have plenty of experience drinking and not drinking, so tune in and follow us if you like our energy.

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

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

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

Cited Research:

Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5

https://www.healthline.com/health/facts-about-alcohol#facts

Contribution of alcohol use disorders to the burden of dementia in France 2008–13: a nationwide retrospective cohort study Schwarzinger, MichaëlBaillot, S et al. The Lancet Public Health, Volume 3, Issue 3, e124 - e132 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltext

https://www.sciencedirect.com/science/article/abs/pii/S0741832900001245?via%3Dihub

https://www.nejm.org/doi/10.1056/NEJM198705073161902?url_ver=Z39.88-2003%F0%9D%94%AFid=ori:rid:crossref.org%F0%9D%94%AFdat=cr_pub%20%200pubmed

In this episode Ryan and Lauren discuss whether spending your hard earned cash on quality gym clothing is worth it. They have both tried numerous brands over the years and definitely have some strong opinions on whats what. Most of the major brands (Lulu, Alo, gymshark, etc) are compared and contrasted, so tune in to be entertained and learn a thing or two.

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

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

Quote: Do you think you’ll reach a point where you believe you achieved everything you are capable of?

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

Intro

• Today we are talking about how everything from sex, steps, and your dog sleeping in the bed can affect your performance in the gym. Welcome back to Too Much in Common!

What we have in common?

• We don’t care about big things, but sometimes small things stress us out

Whoop

Overview and how long we have been using it

• Member since Apr 2018 / Lauren 1 year
• Different types of wearables
• What we mainly use it for
  • Ryan - sleep, calories, resting heart rate and respiratory rate
  • Lauren - calories, sleep, strain

Cost

• Annual 239$
• Whoop Pro 383$ (Free item every 3 months (bands, batteries, body) 20% off all items and free shipping)
• Monthly 30$

Pros

• Just added steps
• Completely waterproof and doesn’t need to be washed much
• Stays charged for 3-4 days
• Easy to wear all day/night
• Data is very accurate (HR/calories)
• Great customer service
• Tried and tested
• Very customizable

Cons

• Battery
• Accessories are expensive
• Cost can be seen as a con

Show Day: NPC Supplement Giant Colorado Muscle Classic

In this episode Ryan and Lauren discuss bodybuilding shows and what to expect as a first time competitor or spectator. Bodybuilding is a niche sport and one you may not be too familiar with, so we break down all the details for you in this episode.

Into: Colorado Muscle Classic Oct. 5th —> peak week, show day run down, what we thought of the show, what to expect as a spectator, different federations

What do we have in common segment

• Over season everything

Cute gym Moment Segment

Peak week —> Loading / Water / Salt

• Less cardio / increase in carbs and overall food to fill out

Show day run down —>

• Tanning, gloss, line up, individual routine
• Physique, classic physique, bodybuilding
• Bikini, wellness, figure,
• True Novice, Novice, open, masters, special —> Overall

What we thought of the show —>

• Smaller show
• Qualifying for nationals
• Different federations

If you want personalized coaching or nutrition from Ryan go to www.ironoathfitness.com

In this episode we discuss everything gym etiquette. Some of these are fairly obvious, but I guarantee there will be some that you haven't heard of before. We start out with some rapid fire ones that are more typical. For example, wiping down your equipment, when you should film yourself, how to use chalk and more.

Then we deep dive into some more nuanced topics of gym etiquette, which is the part where you really get some bang for your buck. I think a lot of these topics are supposed to be "unwritten rules" of the gym, but if you are new or generally inexperienced it could take you years to pick up on them.

Like we mention in the episode if you have an obvious gym etiquette rule that we missed we would love to hear about it.

If you learned something from this episode leave us a comment! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky.

In this episode Lauren and I discuss where the heck we have been, how my thumb almost got cut off, timezone traveling, and our main topic of body dysmorphia. Check out the outline below!

• Episode overview
  • Define BD
  • Who deals with it
  • Why people deal with it
  • Plastic surgery/Cultural norms
  • Why its prevalent in bodybuilding/fitness
  • Our experience with it and how we deal with it.

We dive deep into how body dysmorphic disorder (BDD) is diagnosed clinically, the various treatments offered, why men and women deal with it, how common is it really, and more.

Obviously, we take a lot of our examples and information from the fitness realm because it does appear to be more common in this population. Lauren and I have both dealt with BDD in varying degrees, so we also give tangible advice on how to deal with it and get through it.

If you learned something from this episode leave us a comment and review! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky.

Also, check out the sponsor of this episode AE 5! Its the greens supplement everyone wants, but no one can get their hands on. This is for obvious reasons that are stated clearly in this episode.