Iron Lion Training Inc.

Iron Lion Training Inc. Iron Lion Training provides nutrition, fitness, business coaching and corporate wellness programs.

Nutrition, Fitness, Business Coaching and Corporate Wellness Programs. Safe, smart approaches to help maximize your own life and business

11/15/2025

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Here at Adapt For Life Training we’ve seen the same scenario play out a number of times! A Mom trains at our studio, and puts her stamp of approval on us. That Mom is the hub in a wheel with many spokes, those being her partner, her children, and her friends.

And because Mom is a trusted force for good in those people’s lives, Adapt For Life is accorded a level of trust that wouldn’t exist without who? Mom.

There are times when we have two or three generations of the same family in the studio. And it’s such a privilege to be given that level of trust!

So, even though it’s not Mother’s Day, we want to give a big thank-you to all the trustworthy and beloved Moms. The changes you make in the gym change other people’s lives as well. When the matriarch of the family is strong and happy, it benefits everyone.

If you’re a Mom (or you have a Mom), and you’d like help with a fitness program to be your strongest and healthiest, please get in touch right away. Thank-you, Moms! We see you, and you’re always welcome with us.

.Exercisers like the precision of training with percentages of 1 repetition maximum. But what do you do if that backfire...
10/03/2025

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Exercisers like the precision of training with percentages of 1 repetition maximum. But what do you do if that backfires?

Percentages are based on your best lift. But, what if you are overworked, underslept, missed a meal, or feel a cold coming on? Will 85% of 1 RM really feel like 85% on a day when conditions aren’t good? If it feels heavier, should you ignore that?

Super coach Mike Tuchsherer popularized the powerlifting use of Rate of Perceived Exertion in place of percentages. RPE has been around since the 1960s. In RPE, a lift that is a 1 RM is considered an RPE 10. If you can do 1 additional rep, it is a 9. If you could have done 2 more reps, that’s an 8. Anything lighter than an RPE 6 is not considered strength work.

RIR stands for Reps in Reserve. With this method, you estimate (or predict based on past training), how many additional repetitions were possible in a set. Zero RIR is your max. RIR 1 is a set where you could have done 1 more rep. RIR is considered useful to RIR 5.

Both RPE and RIR work best for experienced people. As per the example above, if an athlete were to try a given weight and the RPE was higher than expected (or the RIR lower than expected), they know that a reduction in the load is necessary, at least on that given day.

But what about if you aren’t experienced, and don’t know how to use RPE or RIR? If you ask a new trainee how many more reps they could do on a hard set, they generally don’t know.

At Adapt For Life we ask, “Was that heavy, medium, or light?”. If it was light, we can safely add weight, and repeat the question after the next set. If it’s already medium, that might be it for weight jumps. That may sound primitive compared to RPE, RIR and %, but sometimes it’s the most helpful of all! If you want us to help you get the most out of YOUR program, let us know!

It’s tough to offer the hard truths in a world that loves gimmicks and weird tricks. The truth is a healthy diet is the ...
09/30/2025

It’s tough to offer the hard truths in a world that loves gimmicks and weird tricks. The truth is a healthy diet is the base of good health, and beats any supplement you can name.

>If you are eating 3-5 servings of fruits and vegetables per day, you are likely not going to be short on micronutrients, like vitamins and minerals.

>If you are eating 3 or more servings of lean protein daily, you will get enough protein for maintenance and repair.

>If you often eat healthy fats, from cold water fatty fish, nuts, seeds and oils, you will be getting Essential Fatty Acids, or EFAs.

>And if you eat your carbohydrate foods unprocessed (in addition to the fruits and veg), you will be getting a good daily dose of fibre.

You really don’t have to get more complicated than that. But with that said, life is complicated, and sometimes people with good intentions eat bad foods because that’s what is convenient or available.

That’s where supplements can be useful. Can’t rely on a good protein source? A protein shake could be a solid substitute. Hate eating fish? A fish oil supplement with the right amount of essential fatty acids is a good idea. Never seem to quite nail your fruit and veg intake? Micronutrients in the form of vitamins and minerals will probably help. Surrounded by processed carbs? Supplemental fibre will be a good choice.

People who don’t get enough protein (and hate eating fish) might also consider supplementing creatine monohydrate, which is present in high amounts in certain fish and meats. Creatine is the most studied supplement, and has been recently touted for cardio and cognitive benefits, in addition to its well-known function of assisting explosive muscular efforts.

Protein powder, fish oils, multi-vitamin/mineral, creatine, and fibre supplements are among the best choices you can make, supplement-wise. Very few other supplements are worth trying. And the main reason to take anything supplemental is that it’s in short supply in your already healthy diet. If you have questions about individual supplements, or any of the common sense approaches we use at Adapt for Life, feel free to reach out!


.Start New In September! Winter lingers into spring, and autumn starts early at times, so SUMMER is all too brief! We pa...
09/02/2025

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Start New In September!

Winter lingers into spring, and autumn starts early at times, so SUMMER is all too brief! We pack camps, cottages, BBQs, concerts, parades, and street fairs into a few weeks, and a couple long weekends! It’s tough for kids, and parents alike to return to the schedule of school.

At least a seasonal shift gives us a new start. If we’ve lost track of our good habits regarding food and exercise, this time of year can be a great time to clean the slate!

The fitness industry is famous for attention-grabbing promises. But unrealistic short-term approaches always fail in the long-term.

Why not set yourself up for a whole season, a year, or even a lifetime of good habits? Doesn’t it seem likely that you’ll get a better result if you spend longer doing things better?

Quick fixes are appealing, and it’s hard to stay motivated long term. That’s exactly why habits beat motivation, and why enlisting social support helps. Rather than relying on motivation, we help you develop healthy habits. And Adapt For Life’s internal community of likeminded fitness nerds (our members), are there to support your long term goals.

Very few good things in our world are accomplished alone, so if you’d like some help developing a lifetime of good food and exercise habits, reach out to Adapt For Life today. We’re all in this together!



Fitness-minded people want a flexibility program that promotes pain-free movement. They want a complementary practice to...
08/18/2025

Fitness-minded people want a flexibility program that promotes pain-free movement. They want a complementary practice to the strength training they are doing to combat sarcopenia and osteoporosis.

There has been a lot of misinformation related to static stretching. Stretching won’t stop you from being strong and explosive. And it’s a great prep for strength work pre-workout, but also useful peri-workout (during), and post-workout.

Stretching beforehand can help your joints and tissues feel warmer and springier. These tend to be shorter in duration, and are also a kind of diagnostic to how you’re feeling. During a workout we might use the stretch position of an exercise held isometrically for a specific time. And afterwards, it’s nice to relax into longer duration stretches as part of a cooldown.

Stretching doesn’t have to be your sole focus (unless it’s what you really love), but the correct dosage will help every other part of your physical journey. Also, every time a dog stretches, you have to say “Big stretchies!”. We don’t make the rules! We just adapt to them ☺️


08/12/2025

The people have spoken – surveys reveal that fitness-minded people want improved strength, low-impact ACCESSIBLE cardio that improves fitness without wear and tear, and a flexibility program that complements the strength work and promotes pain-free movement.

When you consider how important preserving lean body mass and bone density is to aging, and that symptoms of getting older are painful joints and stiff muscles, that makes perfect sense!

The problem is that most people struggle to combine those things into a cohesive program. With good intentions, they try to get in shape like they did in their youth, but “no pain, no gain” has turned into “all pain, no gain”!

The good news is that Adapt For Life Training has spent years in the trenches researching how to coax results from our cherished clients. And we’ve been at it long enough to know how to adapt their programs when they run into problems.

In fact, we’ve distilled into one approach the popular trends mentioned above. All our programs promote strength and muscle. All our programs incorporate low-impact cardio. And all our programs emphasize doing the stuff that helps you move gracefully, even if you move from one age bracket to the next.

We’ve cracked the code on how to deliver those methods and we’d love to train you in person, but are just as happy to work with you remotely! Let us know if you’re ready to Adapt For Life!



Address

346 Ryding Avenue, Suite 201
Toronto, ON
M6N1H5

Opening Hours

Monday 8am - 8pm
Tuesday 6:45am - 8pm
Wednesday 6:30am - 8pm
Thursday 6:45am - 8pm
Friday 6:30am - 8pm
Saturday 9am - 3pm

Telephone

+16479985466

Website

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