Iron Grip Fitness

Imagine you’ve just invested in a high-performance vehicle. You’d never skip the routine maintenance, settle for low-grade fuel, or push it beyond its limits without proper care, right?

Your body deserves the same level of commitment. It’s the most important vehicle you'll ever own, and with the right fuel—quality nutrition—and regular maintenance—proper sleep, resistance training, and lifting techniques—you can ensure it performs at its peak for years to come.

Understanding where your calories come from is just as important as knowing what kind of fuel goes into your car. It’s about precision and quality, not just quantity.

Working with me is an investment in your health and wellness, much like investing in your vehicle’s longevity.

Together, we’ll focus on the right strategies to keep your body running smoothly, so you can enjoy peak performance every day.

Let’s get started on a plan that keeps you in the fast lane for life!

Power On🏋️💪

Debra Olson
612-991-6083 /cell

Call or text for a free initial consultation!😀

There is no greater predictor of heart disease, high blood pressure, high cholesterol, and high triglycerides than the size of one’s waistline.

If you haven't been able to lose weight and/or have a large waistline, this indicates 'MACROS OUT OF BALANCE'.

Clients will say, "Just tell me what to eat", so I do...and much more.

I eliminate the guesswork of a DIY plan and teach you how to figure this out so you can be self-sufficient. Here’s an example.

1st - THE MATH:
• 3500 calories = 1 lb.
• 1 lb weight loss/week requires a 500 cal. deficit x 7 days = 3500 cal.
• Current weight = 210 lbs.
• Goal = lose 20 lbs.; start with 10lbs (more manageable and motivating to hit 10lbs).
• 1 lb/week (4 lbs./month) = 2.5 months to lose 10 lbs.
• 1.5 lbs/week is an additional 2 lbs. per month (6 lbs./month). = approx.1.25 months to lose 10 lbs...5 weeks faster to your goal!!

2nd - IT'S ABOUT KNOWING YOUR BASELINE NUMBERS:
I determine a client's daily caloric intake based on age, height, weight, s*x, and activity level.

• Basal Metabolic Rate (BMR…calories needed to keep the organs running) = 1794 cal./day
• Maintenance cal (day-to-day life) = 2155 cal/day
• With exercise = 2450 cal/day
• 1 lb. weight loss/week = 2450 - 500 cal = 1950 cal/day
• Note: I always calculate a client's current caloric intake so they can see how far off they are in terms of protein, carbs, fats, fiber, sodium, and potassium for a given day. THIS IS A HUGE EYE OPENER and DRIVES ADHERENCE.

3rd - HAVE A MACRO STRATEGY. DON'T GUESS WHERE THE CALORIES ARE COMING FROM:
• I create a Personalized Macro Roadmap which gives you target numbers for grams of Protein, Carb, and Fat per day to support your workout, weight loss, and physique goals.
• I create a Personalized Nutrition Roadmap - I align your macros for P, C, and F to your daily caloric intake. I teach you how to track on a napkin (so to speak) and soon it is second nature.
• I also send links to folders (pics and videos of foods and meal ideas) from my iCloud for you to download/save to streamline and simplify the process.

I am 58 and have been doing nutrition and resistance training for 35+ years. In 1999, I built a personal macro tracker in Excel before macro tracker apps even existed!

I offer a NO OBLIGATION free consultation about how I can help you multiply the return on your lifelong investment towards optimal health, and feeling and looking amazing.

Having NO Strategy is a BAD strategy.

Power On!
Debra
Iron Grip Fitness
612.991.6083/cell

Hard to believe it’s been 40 years!
So many awesome conversations and yet I still feel like I barely scratched the surface…and the reunion was both Friday and Saturday night!
Memory lane was filled with some super funny stories. 😄 I must say my high school years were exceptional and it’s because of the people I graduated with. Top notch!!🥇 let’s not wait another 10 years🥳

Top 7 Benefits of this Saturated Fat called C8 MCT Powder (C8 form is better for absorption):
1. Sent directly to your liver and burns as a fuel source
2. Speeds metabolism and improves weight loss
3. Contains antioxidants and is anti-inflammatory
4. Improves brain function
5. Supports gut health
6. Battles parasites, fungi, and viruses
7. Helps reduce cravings!!!

Dose: add 1 scoop to coffee or protein shake per day.

https://a.co/d/0h7taQgy

ATTENTION GENTLEMEN:
Feel like you are losing your edge?🕺🏻 Finding it difficult to build muscle and lean out? 💪

Fisheries use soy meal as the #1 source of food😝 AND so do commercial raised cattle, chicken, and pork. This is why you should care:

Unfermented Soy will:
- up-regulate estrogen receptor sites producing a lot more estrogen👙
- down regulate androgen receptor steps, which give men their make characteristics.

You may not eat soy however that DOES NOT mean you aren’t ingesting it. The compounds are accumulative and affect hormone balance 😮

MAKE THIS DELICIOUS HIGH QUALITY, ECONOMICAL FARE IN 15 MIN 🐟

Foil Pack Salmon - step by step instructions🦶
1. Place responsibly Farmed Whole Foods salmon skin side down on foil.
2. Add veggies (zucchini, green pepper, onions, mushrooms, Trader Joe’s 21 spice, and fresh basil or rosemary).
3. Seal up pack, place on a cookie sheet, bake for 10 min a 375. Don’t over bake, otherwise the salmon will have the consistency of swordfish.
4.Open pack, grab edges of foil and flip onto your plate…grey skin peels off instantly! 😄

Option:
mix 2 tbsp unsweetened Greek Yogurt w/ 1-2 drops of Whole Foods liquid stevia and any other spices you like then drizzle on top😋

I’d say more often than not, I’m telling clients they need to EAT MORE…. More PROTEIN!

PROTECT your MUSCLES otherwise they’ll be eaten for lunch and this is how you will end up SKINNY FAT!

Cutting calories to lose weight? BAD IDEA and here’s why:

Type 2 muscle fibers (the one’s that give you aesthetically appealing muscles) deteriorate with age unless you:

1. strength training (walking or gardening won’t do ….it needs to be load bearing)

2. consuming atleast 1gm of protein per lb. of body weight per day

Whenever you eat the choices will always be protein, carb, or fat. IF your protein intake is low, THEN fat and carbs will by default be high and this will RESULT in excess body fat AND muscle wasting.

Hey vegans - you need to focus extra hard on consuming enough plant based protein per day. That means a lotta beans and fiber…just sayin’

Ok so where were we….oh yes, Proteins, Carbs, and Fats work together to help you become stronger so you can lift more and build more….muscles help increase metabolism, which in turn burns more calories and body fat….even when NOT exercising.

Check out the following….

1. 30 sec video below on my nightly routine (see follow-up post to this one next)

2. 23 REASONS WHY MACROS MATTER

How many grams of protein, carb, and fat do you need per day based on your s*x, age, activity level, and goals (build muscle, burn body fat)?

I will do assessments for clients and create a macro roadmap strategy to simplify things so they are moving towards their goals vs further away.
I can do this for you too

Drop me a text …..summer is here!!
Power On!

Debra
612.991.6083

Pics from the archive💪…..
LEFT: just started lifting career at 18😀
RIGHT: advanced lifter 32 yrs later!

What a difference, right?!

When it comes to working out the 2 questions I get asked most often are:

Q: Which is best, heavy weight/low rep or light weight/high rep?
A: Yes and yes, and sometimes both…..not an easy answer at all.

Q: How many sets should a person train per week?
A: anywhere between 15- 36…yes, a big variance 😆

NOT what you want to hear and that's because the questions we SHOULD really be asking are:

1. What are your fitness goals (i.e. strength, mass, muscle endurance, hypertrophy, etc)
2. What is your current level of training experience (i.e., free weights, machines, group classes, etc)
3. How many days per week can you commit to training?
4. Recent and/or past injuries?

A newbie can walk by a weight and experience change…

An advanced lifter, well their training will require different strategies to increase the level of intensity vs. progressively overloading the # of sets and reps performed each day and week.

With more rotations on the tire comes more wear and tear on joints, muscles and tendons, and ultimately greater chance for injury overtime. This is NOT age related either.

I train a 24-year-old who competes in martial arts and does 4 hrs of left jabs per week and has got a very elevated left shoulder as a result 😮 ….don’t neglect corrective exercise. Start young.


The net- net, guessing 🤔should NOT be your strategy if you are looking for:
1. strength and mass gains
2. muscular endurance
3. lean muscle and get toned (hypertrophy)
4. Improve overall healthy and energy


A properly crafted training program (monthly, weekly, daily) should strategically progress the training load/volume week over week, improve body compensation, and along with it, develop defined delts, arms, abs, legs, and glutes 🏋️💪

Send me a text to line up an intro call @ 612.991.6083/cell

Power on🏋️

If you don’t want change, then don’t hire me🏋️

- If you want lasting change, I will make sure you see lasting change. Buckle your seatbelt, b/c we will move fast. I will make sure you are equipped to get after your nutrition, fitness and physique goals day one💪

Take a look at what I cover…the orange highlighted section is session 1 and 2!

WHY work with me:

#1. My success is your success! 🏆

- Several clients are down 5-15 lbs and up in strength since mid Jan. 🙌🏻.
- I don’t tell you the obvious….’Ok, eat a healtjy balanced meal of veggies, fruits, and lean protein, and drink plenty of water’….blah ,blah, blah.

- I give specifics, but not a regimented plan either. I ensure my clients have a roadmap to get them to their transformation destination.

No roadmap = then you’ll waste a lot of mileage.

#2. I deliver a solid ROI $$$

- In the business world you’ll hear this often, ‘delivering greater time to value’. The challenges plaguing large corporations from advancing their technology roadmap are the exact same for individuals pursuing fitness goals: lack of time, talent, and resources.

My goal is to eliminate all 3 🏋️

- Having 35 years of knowledge and experience I can quickly synthesize a lot of data and hone in on what you are missing and what you need to eliminate that is hindering your success.

The Net/Net, I’m saving you 💰 not to mention time….family, personal, and career….this is valuable time.

Want to see a slimmer, stronger, vibrant, focused, and more energetic version of yourself by May?

Then allow me to shorten your roadtrip to your final destination and text me at 612.991.6083 to ask about package rates!

Another pic from the archive😀

ME TALKING: “Yeh, it's all muscle. I'm just bulking up….you know, put on some size for my cut phase” 💪

REALITY TALKING: “If your goal is to get lean and tone….you know, see abs😉 then you’ll need to drop 15-20 lbs of body fat from your 5’3.5” 130 lb. frame”

ME - REALITY CHECK:
Yep, I wanted definition and I just wasn’t seeing it despite my laser focused, dedicated approach with nutrition and training.

KNOWLEDGE IS POWER:
Wrong strategy = Wrong results. To avoid stagnation or gaining more body fat, or becoming skinny fat or developing gut/butt syndrome (happens to guys and gals), then read on……

The BIG 3:

1. Balanced diet…. where's the beef?
Protein helps to build, repair, and preserve lean muscle tissue, plus it burns more calories than either carbs or fat. Also, carbs and proteins work together… in fact, protein can't do it’s job without carbs.

2. Strength training….how consistent?
To lose fat you need to build muscle. To increase strength you need to build muscle. To change your body composition? Yes…. you need to build muscle! Frequency with appropriate load, intensity, reps and sets WILL produce results. PERIOD.🏋️

3. Doing cardio…..LISS or HIIT?
Not saying 'don’t do cardio', however, it's crucial you consider HR zone, duration, how often, stress level, age, s*x, pre or post menopausal. Sugar burner vs fat burner? When is elevated cortisol a good thing? Adrenal fatigue vs adrenal dysfunction? One trips the other….diet, exercise, and stress play a role in this vicious circle ⭕️ of chicken egg / egg chicken.

Confusing, I know…..

Want to eliminate the guest work and avoid wasting time in and outside the gym?🧐

I will teach you how to connect the what/why/how dots for nutrition and hormones so you CAN begin to lose body fat, build muscle, and increase strength💪! Feel amazing physically, mentally, and emotionally.🏅

Want to be on your way to a leaner physique by March and rocking it by July? 🧐

Then text me (612.991.6083) to learn about my reduced package rates for nutrition and strength training!

Power on🏋️