I love to share my knowledge with other trainers about how to grow their business online. In fact you can find me easily at a coffee shop chatting with a new trainer friend about how she can grow her business.

In this episode I cover the key elements to starting your own online business so that you are not limited by your physical time and location.

Spoiler alert: it all starts with being consistent on your social media. And it doesnt matter which one you choose.

I talk about what you post, starting a challenge or a coaching launch and keep it simple.

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops every week.

This episode is inspired by feedback one of my student's in my Strength & Intro to Plyometrics 8 week program. She wanted more plyometrics in the workouts - rightfully so! Yet, I jumping gradually progressed in their workouts.

In this episode, I share the logic behind adding small doses of jumping into workouts, rather than going head on into a workout full of jumping.

Some of the facts I cover that affect the logic:

Jogging: puts 2-4X your bodyweight force on your bones and joints.

Jumping and landing puts about 3.5-4x your bodyweight force on your bones. Our bodies need to adapt to what we're asking it to perform if we want to do them without injury.

Listen to the episode for more.
Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday

In this episode I talk about 2 steps that lead to my career changes. Often it is unhappiness in a situation that spurs our action or consideration for change. Yet, no single action precipitates the abrupt change.

I share two steps I took: exploration of an interest and testing out the interest that lead me from finance to jewelry and from jewelry to fitness

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday

This past weekend I binged the current and entire season of Industry. In case you don't know, it's a drama about working at an investment bank, specifically the sales and trading desk at a international bank in london.

The main characters are in their first career like I was when I worked on Wall Street. While most of the sex and drugs are exaggerated, I love the show because it reminds me so much of working at Goldman sachs in the late 90’s.

While everyone watches and focuses on the debauchery and greed of Wall Street,, I am reminded that there are some key elements about business that so crucially formed my ethics today. And I wanted to share that with you as I find these two business practices so relevant to being successful professionally.

1. Treat everyone like a client (including co-workers)

2. Long Term Greedy.

Listen to the episode as I explain both practices.

Here is enrollment link to my Strength & Introduction to Plyometrics 8 week online program. Today is the first day of enrollment and capped at 10 women >> https://www.ironstrongfitness.net/strength-intro-to-plyo

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday

When people have had an injury, specifically knee, even after rehab, their mindset about what they can do shifts.

Comments I’ve heard in a class or during training:

"I can’t jump as I’ve had a knee injury."

"I’m afraid I’m going to re-injure my knee."

Usually, after rehab, people are plopped right back in the original gym environment, right where they started. What to do?

Today, I have a guest expert who is going to talk us through just that. Dr Andy Chen is the co-founder of Moment Physical Therapy and Performance, where the mission is "Performance physical therapy to optimize your movement so you can get out of pain and avoid surgery”

Dr. Andy Fata-Chan, PT, DPT

Physical Therapist and CoachStrongFirst Certified Coach(SFG-1)USA Powerlifting Club Coach(USAPL-CC)Andy is a NYC native born and raised in Queens, NY. He received his Bachelors in Psychology from the University at Buffalo and his Doctorate of Physical Therapy from the University of St. Augustine.

Website: https://www.momentptp.com/

Instagram: @dr.andyfatachan

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday

Why do we leak? How does a pelvic floor therapist teach us how to stop it?

For my small group class and in my personal workout programming business, I've had students disclose how they pee a little when jumping rope or doing some kind of jump exercise.

When there is an injury someone is working through (even for myself), my first go to is a physical therapist and not a primary care physician.

When it comes to leaking or peeing during exercise or daily activities, what I always suggest is that they see a pelvic floor PT. I know there is friction about going and having that type of intimate sharing of information but it can help you!

Today my special guest is a pelvic floor therapist that I’ve send one of my students to,

Surabhi Veitch aka The Passionate Physio is an experienced Pelvic & Orthopaedic Physiotherapist and Fitness Coach. Surabhi has a passion for women’s health, helping people feel strong, confident, leakfree and pleasure-full. She supports people with bowel & bladder health, intimacy concerns, pain, prolapse and fitness through pregnancy, postpartum, perimenopause & beyond.

Contact: surabhi@thepassionatephysio.ca

Website: https://www.thepassionatephysio.ca/

Instagram https://www.instagram.com/thepassionatephysio/

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday

If you suffer from 3+ nights a week of difficulty falling asleep or staying asleep and have been for more than a month, you likely suffer from chronic insomnia. I know I do, which is why I started my research into sleep solutions. What I discovered is that CBTi (Cognitive Behavioural Therapy for Insomnia) is the most effective (non medication) evidence based solution for sleep. I am so pleased to have the opportunity to interview Dr, Elaine Wilson, a psychologist who specialises in sleep disorders. We talk about how sleep problems start, top techniques that behavioral sleep specialists use, thoughts on sleep aids like ambien and resources for us sleep deprived. About Dr. Elaine Wilson: Dr. Elaine Wilson is a veteran 30+ year psychologist who has been working exclusively with insomnia and circadian rhythm sleep wake disorders for more than half her career. She recently retired. Her education and work experiences are so extensive in the subject of sleep, I invited her to interview so we could all learn for our own sleep issues (which have been an issue this year of Covid and for women like me going through menopause). Resources Dr. Wilson references at end of interview: Online Insomnia programs which have some research behind them: SLEEPIO (CVS connected), SHUTi Websites of CBTI providers: https://www.med.upenn.edu/cbti/provder_directory.html https://www.bsmcredebtial.org/index.php/bsm-diplomates Books on CBTI (that Dr Wilson recommends): Glovinsky P; Spielman A. The Insomnia Answer. NY: Perigee, 2006 Walsleben J; Baron-Faust R. A Woman's Guide to Sleep. NY: Three Rivers, 2000 Harris, S. The Woman's Guide to Overcoming Insomnia. NY: Norton, 2019 Blue-blocking (orange) glasses from Amazon: color is SCT orange: "Skyper" or "Ultra-spec" (fitovers) For websites of CBTI providers, try also https://www.behavioralsleep.org/

As promised in the episode, here is the waitlist link for my next 5 person cohort for Strength & Introduction to Plyometrics: https://bit.ly/intro-to-plyo

Back when I owned my brick and mortar jewelry stores for 10 years, I was featured in more than 40 editorials from top fashion magazines from 2000-2010.

I was my own PR. Since starting my own fitness business, I've been featured as an expert in 15 different articles.

The secret to my PR is not secret: good old fashioned consistency and follow up.

In this episode, I talk all about it.

Where to find me or work with me:

Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠

Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠

My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule

Each week's episode drops Tuesday