Iron Sights

Iron Sights
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Jun 2, 2025 • 57min

#196 - How To Dial In Your Macros For Summer: Protein, Carbs & Fats

Back in the studio today with another episode of the Iron Sights Podcast. This time, I’m joined by Steven and CeCe—Ryan’s out, but we’re diving into a topic that comes up constantly in our world: macro prescriptions.With warmer months here and people dialing in their nutrition and training, it made sense to revisit the macros conversation. How much protein should you really be eating? What about carbs and fats? What’s too much, what’s not enough, and how do you even come up with those numbers in the first place?We’re breaking down common questions we get as coaches and giving you a framework to think through your own nutrition, especially if you’re trying to lean out, bulk up, or just stay consistent. Whether you’re new to macros or just need a refresher, we’ve got practical tips and a few free resources that’ll help you make sense of it all.-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.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-Programs1-Timestamps:00:00 Intro03:27 Macros & Individual Needs07:32 Calculating Your TDEE14:47 Why Protein Matters23:17 Carbs Vs. Fats29:40 Keto & Carnivore Insights33:00 Managing Fat & Protein Intake37:09 Diet Adjustments For Overweight Clients46:07 Realistic Goals & Trusting The Process50:48 Practical Diet Tips & Resources-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/
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May 30, 2025 • 1h 41min

#168 After Dark - The Fight to Save Our First Responders: Systemic Failures & Moral Injury w/ Anna Heil

Anna Heil is dedicated to bettering and preserving the quality of life for first responders and members of the American military veteran community. She the Executive Director with the American Warrior Foundation who provide resources to help individuals and agencies face the internal and external challenges both the people and institutions face.This conversation we had at the annual Texas Tactical Police Officers Conference doesn’t follow the typical discussions around the topic of “trauma”. Anna and the AWA Team lean in heavy to the morale injuries faced by those that serve our communities yet find themselves battling systemic institutional failures in leadership,    broken agency models, and the massive short-comings in cultural competency when it comes to providing services.Anna and The AWA have found a way to begin chipping away at the foundational components, bringing awareness to, and scaling their non-profit to make meaningful and lasting change. It’s a different approach and you’ll get that through this conversation.Sit back and enjoy this Iron Sights After Dark episode with Anna Heil.-Timestamps:00:00 Intro04:40 Anna Hile’s Background06:50 First Responder Challenges12:09 Moral Injury Explained21:33 R3 Program Overview24:09 Building Support Systems37:40 Expanding Across Texas41:41 Public-Private Partnerships44:41 Peer Support Networks51:05 Education & Awareness01:03:57 Confidential Support Access01:07:23 A Firefighter’s Story01:09:34 The New Normal01:15:11 Spousal Support Matters01:22:26 Launching Support Programs01:32:20 Advocacy & Future Plans-Red Dot Fitness Training Programs:rdfprograms.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/
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May 26, 2025 • 55min

#195 - Managing Knee Pain: Lessons from the Trail

We’re back from a weekend out at Pinnacles National Park—and this one’s all about knees. After spending hours hiking up and down rocky terrain, the conversation naturally turned to joint health, knee pain, and how to keep your body running strong.In this episode, we break down the real causes of knee pain—what it is, what it isn’t, and why so many people get it wrong. We talk about the role of glutes, hamstrings, and biomechanics in keeping your knees healthy and pain-free. From hiking trails to the gym floor, your knees take a beating if you’re not moving right.We also share our go-to movements and strategies for both prehab and rehab, including exercises like terminal knee extensions, Spanish squats, and Copenhagen side planks. Whether you’re dealing with chronic pain or just looking to stay ahead of it, there’s something in here for you.This isn’t theory—it’s what we actually do when our joints start talking back. Tune in. Take notes. And keep training smart.-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.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-Programs1-Timestamps:00:00 Intro02:39 Hiking At Pinnacles National Park06:10 Knee Pain & Common Mistakes14:57 Causes Of Knee Pain23:50 Rehab & Strengthening25:48 Leg Extensions & TKEs29:51 Spanish Squats Explained32:57 Glute & Hip Strength39:03 Medial Stability & Adductors42:36 Hamstrings For Knee Health50:59 Exercise Integration For Pain Relief-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/
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May 23, 2025 • 1h 53min

#167 After Dark - From Veteran To COO: Joey Pena On Leading In The World Of Executive Protection

Welcome back to another Iron Sights After Dark episode. In this conversation, I sit down with Joey Pena, COO of Charlie Mike Protection Services, a veteran-owned executive protection company based out of Las Vegas, Nevada. Joey is a military veteran, seasoned entrepreneur, and respected voice in the world of private security and executive protection (EP).In this episode, we break down the truths, challenges, and culture shifts happening in the executive protection industry. From the old-school bodyguard mindset to the emergence of modern tech-savvy protectors, this discussion is packed with insight that goes far beyond just the gear or tactics. We talk about client expectations, the evolution of threats, and the importance of mindset, education, and leadership in protection work.-Timestamps:0000:0 Intro04:13 Joey Pena’s Background13:47 Evolution & Levels Of Executive Protection18:57 Role & Value Of EP Agents34:22 Skills & Challenges In The Field42:53 Social Media’s Influence On EP49:21 Hospitality As A Core EP Skill59:18 Vetting & Onboarding At Charlie Mike01:09:03 Educating Clients & Agents01:17:41 Complacency & Professional Standards01:40:13 Firearms & Protection Philosophy01:48:32 Closing Thoughts-Red Dot Fitness Training Programs:rdfprograms.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/
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May 16, 2025 • 2h 10min

#166 After Dark - The Unicorn Chief, Bryan Williams, Goes Full Send: Why Law Enforcement Leadership Continues to Fail

Welcome to a powerful first-time collaboration between the Iron Sights Podcast and the TTPOA Podcast. Recorded during the Texas Tactical Police Officers Association (TTPOA) Annual Conference, this episode brings together TTPOA hosts Brandon and Matt, Chief Bryan Williams, and myself, Scott Howell, for an unfiltered and brutally honest conversation. We dive into the real challenges facing law enforcement today—from broken leadership and cultural barriers to the lack of proper training—and most importantly, we discuss the why behind those problems.Chief Bryan Williams is known as a cops’ cop—a leader who trains with his people, speaks the hard truth, and refuses to sugarcoat the realities of modern policing. As a USPSA grandmaster shooter and someone who is actively creating change in his department, Bryan brings raw passion and hard-earned insight to the table. This conversation is everything people inside and outside the profession wish they could say out loud. It’s real, raw, and unfiltered, just the way Bryan wants it. So buckle up, drop the ego, and get ready for an eye-opening episode that doesn’t hold back.-Timestamps:00:00 Intro11:14 Bryan Williams’ Background14:31 Training Standards Matter17:38 Leadership & Decision-Making23:47 Systemic Issues In Leadership37:15 Understanding Community Concerns40:13 Officer Vs. Leadership Disconnect44:54 Strong Leadership Examples49:21 Community Policing & Perception01:02:32 Real-World Training Gaps01:11:10 Officer-Involved Shootings01:18:09 Remembering The ‘Why’01:29:33 Internal Vs. External Promotions01:34:23 Mid-Level Management Issues01:42:37 Community Accountability01:51:13 SWAT Tactics & Evolution-Red Dot Fitness Training Programs:rdfprograms.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/
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May 12, 2025 • 1h 1min

#194 - Breaking Through Training Plateaus: Strategies For Strength And Endurance Gains

Welcome back to another episode of the Iron Sights Podcast! Today, we are diving into a topic we’ve all run into—plateaus. Whether it’s in the gym, your nutrition, or just your overall progress, getting stuck is part of the process… but staying stuck doesn’t have to be.We break down what a plateau really is, why it happens, and how to recognize it before it turns into long-term frustration. More importantly, we talk strategy—how to evaluate your training, track the right metrics, and make the kind of changes that actually move the needle.Enjoy today's show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.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-Programs1-Timestamps:00:00 Intro04:28 Understanding Plateaus06:44 Importance Of Structured Programming08:09 Breaking Through Plateaus16:55 Volume Vs. Intensity28:09 Adjusting Exercises & Rep Ranges34:06 Endurance Training Mistakes39:18 Tracking & Technique40:33 Rest Times & Strength Gains45:45 Program Evaluation & Adjustments56:42 Smarter Recovery Strategies59:15 RDF Strong -Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/
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May 9, 2025 • 2h 4min

#165 After Dark - Rebuilding Police Firearms Training w/ Chancey Pogue & Brian Stahl

Here’s another episode coming off the annual Texas Tactical Police Officers Association Conference in Round Rock, Texas.Today’s guests are Chancey Pogue and Brian Stahl — veteran police officers, owners of Reticence Group Training Company, and the guys leading the firearms program at a large metro law enforcement agency in Texas.We dig into the philosophy behind their training methods, how they’re helping shift culture inside their agency, and what it really means to prepare officers for the job — not just check a box and call it “qualified.”Chancey and Brian are the real deal — humble, capable, and leading from the front.Enjoy this conversation and share it with your team, your agency, or anyone who needs to hear what these guys are about.-Timestamps:00:00 Intro03:43 SWAT School Takeaways06:25 Brian’s Career Path13:18 Chancey’s Journey In Law Enforcement20:23 Training Challenges In Law Enforcement39:38 Trainee Expectations & Instructor Engagement42:12 Practical Skills Vs. Qualification48:17 Self-Diagnosis & Growth Mindset59:53 Real-World Accountability01:07:29 Isolation In The Profession01:09:24 Failure As A Training Tool01:21:54 Competition & Performance01:29:46 Culture Change: The Sandpaper Approach01:36:20 Positive Training Culture01:39:52 Recognizing & Rewarding Excellence01:45:54 Knowledge Sharing & Networking-Red Dot Fitness Training Programs:rdfprograms.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/
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May 5, 2025 • 1h 6min

#193: Q&A - Brutal Endurance Race Lessons, Fitness Fails & Nutrition Truths

Welcome to Iron Sights!Our producer fielded your questions from Instagram and YouTube so that we could answer them all live on the show.Today we are joined by the entire crew: CeCe, Ryan & Stephen.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.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-Programs1-Timestamps:00:00 Intro01:06 Steven’s Race Recap10:55 Controlling Food Cravings17:45 HIIT: Pros & Cons31:17 Going Plant-Based38:49 Vegan Vs. Carnivore42:37 Intermittent Fasting52:61 Common Fitness Mistakes59:02 Strength Training & Protein-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/
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May 2, 2025 • 1h 27min

#164 After Dark - 20 Years On SWAT: Lessons In Leadership w/ The President of TTPOA Lt. Dan Colasanto

Welcome back to another After Dark episode here on the Iron Sights Podcast.In this one, I sit down with Lieutenant Dan Colasanto — a veteran cop, longtime SWAT officer, and the current President of the Texas Tactical Police Officers Association (TTPOA).We got into some real talk about law enforcement, leadership, and the evolution of the job. But what stood out most to me? Dan’s passion for his people. He trains with them, shows up for them, and they clearly show up for him. That kind of leadership matters.This episode is a conversation with a man who still loves the job and brings that energy to every part of it. Whether you’re in law enforcement, leadership, or just here to learn — you’ll want to hear what Dan has to say.-Timestamps:00:00 Intro04:56 First Impressions Of The Conference07:44 Event Highlights13:06 Personal Experiences & Career Reflections18:16 Policing Tech Evolution23:13 Public Perception & Communication32:28 Context In Video Interpretation33:57 Body-Worn Cameras & Accountability44:52 Politics In Law Enforcement50:55 Acquiring Resources59:55 Budgeting & Grants01:02:21 Equipment & Training Gaps01:04:06 Community Engagement01:12:58 The Value Of Networking-Red Dot Fitness Training Programs:rdfprograms.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/
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Apr 28, 2025 • 48min

#192 - Seed Oils: The Real Story – What’s Actually Worth Paying Attention To

Welcome back to another episode of the Iron Sights Podcast.Today, I’m joined by the Red Dot Fitness crew — CeCe, Ryan, and Steven — and we’re diving into a topic that’s been stirring up the nutrition space for a while now: seed oils.You’ve probably seen the arguments — some folks are planting flags hard on either side. Seed oils are either public enemy number one… or not worth worrying about at all. So what’s the real deal?In this episode, we break down the noise, sift through the latest research, and share how our perspectives have shifted — or stayed the same. I’ve taken a strong stance on this before, and while I haven’t jumped ship completely, there is new info worth considering.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comRed Dot Fitness Training Programs:rdfprograms.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-Programs1-Timestamps:00:00 Intro02:10 The Seed Oil Debate03:01 Inflammation & Leaky Gut05:37 New Research On Seed Oils08:29 RFK, Fast Food & Public Perception14:51 What Are Seed Oils & Their Effects?17:46 Historical Use Of Seed Oils21:28 Overconsumption In Modern Diets25:39 Saturated Fats Vs Seed Oils31:14 Ultra-Processed Foods & Reheated Oils37:05 Omega-6 Vs Omega-3 Balance41:54 Politics & Health Narratives43:46 Final Takeaways On Dietary Balance-Connect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

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