Iron Sights

In this episode of the Iron Sights Podcast, I sit down with Stephen Brenna, our nutrition coach at Red Dot Fitness, for a raw, unfiltered conversation. We hit record and break down the five things we’d absolutely be doing if our goal was to not achieve our nutrition and fitness goals going into 2026.No trends. No shortcuts. Just honest insight into the habits and mistakes that quietly derail progress—and what to think about if you want real results.-25% OFF! Red Dot Fitness Programs: rdfprograms.comFFA Program:  https://reddotfitness.net/fitforactionRed 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(NEW) Iron Sights Podcast Website:ironsightspodcasts.comTimestamps:00:00 Intro02:52 Planning Failure05:44 Weight Loss Mistakes11:29 Overtraining13:57 No Plan17:25 Routine & Flexibility19:38 Accountability21:05 Diet Basics22:23 Support Systems28:31 Injuries30:15 Future GoalsConnect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Welcome back to the Iron Sight Podcast. Today I’m in the studio with Cece and Ryan, and we’re digging into one of the most persistent myths in the fitness world: the repetition continuum. You’ve heard it before — heavy weights for strength, moderate reps for hypertrophy, and light loads for endurance. It’s simple, it’s clean… and it’s not really true.In this episode, we break down where that model came from, why it stuck around for so long, and what the current research actually says. We talk about some of the voices online influencing this conversation, and a well-known researcher who pretty much takes a sledgehammer to the old rep-range chart. We’re going to cover what really drives strength, growth, and endurance — and how to use that information to train smarter, adapt better, and get more out of the work you’re already doing.Enjoy the show!-25% OFF! Red Dot Fitness Programs: rdfprograms.comFFA Program:  https://reddotfitness.net/fitforactionRed 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(NEW) Iron Sights Podcast Website:ironsightspodcasts.comTimestamps:00:00 Intro03:48 Fitness Myths05:26 Rep Continuum08:44 Industry Issues14:56 Practical Tips29:42 Hypertrophy Zone Myth33:35 Rep Basics39:07 Failure Training39:39 Programming47:56 Endurance MythsConnect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Today on the Iron Sites Podcast, I’m joined by Josh Burton — former Delta Force operator, entrepreneur, and founder of Elevated Operator. After a long career in the Global War on Terror, Josh has stepped into a new mission that’s just as demanding: fighting the global war on mental health.We get into his transition out of military service and the challenges operators, veterans, and first responders face when the uniform comes off. Josh speaks openly about the struggles, the blind spots, and the habits that can either support you or sabotage you. His honesty cuts through the stigma around mental health and performance in a way most people rarely hear.We also dig into the principles behind Elevated Operator, the company Josh built by veterans, for veterans, after realizing most available solutions weren’t enough. Instead of quick fixes, he focuses on real tools: dialing in your physiology, building better systems, surrounding yourself with the right people, and taking small steps in the right direction.This episode is for anyone who’s served, struggled, or simply wants to live a healthier, more intentional life. Josh brings depth, humility, and a ton of real-world experience to the table. Sit back and enjoy this powerful conversation with Josh Burton of Elevated Operator.Timestamps:00:00 Intro00:04:18 Sleep & Health00:06:09 Military Life00:09:43 Mental Struggles00:16:08 Transition Out00:28:35 Rebuilding00:37:10 Plant Medicine00:42:39 Accountability00:46:59 Fitness Return01:02:08 Support01:15:48 Lifestyle Fixes01:20:53 Sleep & Inflammation01:35:09 Elevated Operator01:52:55 Daily Routine02:12:14 Veteran SupportRed 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/

Intensity gets talked about a lot in the gym… but most people are using the word completely wrong. In strength and conditioning, intensity can mean different things depending on who you learned from, what sport you’re in, and what your training goals actually are.So in this episode, I’m back in the studio with the Red Dot Fitness crew to clear it all up. We break down what intensity really means, how we define it inside our programming, and how you should apply it so you’re training hard without training stupid.If you’ve ever looked at an intensity recommendation and weren’t totally sure what it meant—or if you’ve been guessing your way through your sessions—this conversation is going to save you time, effort, and a whole lot of frustration.Enjoy the show!-5% OFF! Red Dot Fitness Programs: rdfprograms.comFFA Program:  https://reddotfitness.net/fitforactionRed 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(NEW) Iron Sights Podcast Website:ironsightspodcasts.comTimestamps:00:00 Intro02:42 Intensity Basics03:42 Effort vs Intensity05:17 Applying It07:48 Balancing Effort10:15 Key Variables12:18 Testing & Adjusting13:39 Coaching Notes35:00 Mental Barriers42:54 Training Control53:38 Capacity ZonesConnect With Us:Website - https://ironsightspodcast.com/Instagram - https://www.instagram.com/ironsightspodcast/Facebook - https://www.facebook.com/

Today on the Iron Sights Podcast I’m joined by Dustin Mowery of Mowery Tactical Concepts — a 27–year law enforcement veteran, long-time SWAT operator, team leader, instructor, and one of the most detail-oriented shooters I’ve had the chance to train with.I first crossed paths with Dustin at the 2025 Combatives Summit in D’Iberville, Mississippi, where he and my good friend Mark Smith were tag-teaming a dry fire block for the students. I’d heard about Dustin for years, but seeing him teach in real time told me everything I needed to know: this guy is a pro.In this episode we dig into Dustin’s story — from starting his career in a small agency, to moving into larger roles, special assignments, and ultimately spending two decades leading a SWAT team. We get into his time as an FTO, the lessons he learned from being responsible for developing officers, and how that experience shaped his approach to teaching firearms, tactics, and decision-making.You’ll hear how Dustin got bit by the competitive shooting bug, how he brought that skillset into his agency, and what happened when his training culture started shifting toward performance, accountability, and fundamentals done at a high level.We also talk about the dry fire work he and Mark put together, what separates good instructors from great ones, and why making every rep count is the hallmark of truly professional training — whether you’re a cop, a competitive shooter, or just somebody trying to become more capable.Sit back and enjoy this episode with Dustin Mowery of Mowery Tactical Concepts.Timestamps:00:00 Intro05:19 Dry Fire10:05 Law Enforcement14:18 Firearms Training21:08 Practical Shooting37:04 Basics Matter40:51 Training Gaps48:42 Competitive Shooting01:14:06 Training Solutions01:29:51 Community Policing01:42:13 Accountability01:53:41 Mowery TacticalRed 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/