Ironside Performance

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Ironside Performance

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Helping women returning to work after baby, and women in their 30s, 40s, and 50s lose fat and feel like themselves again, with simple training and nutrition systems built for real life

10/22/2026

I’m 45. I’m a single dad. I work full-time, own my own coaching business, and I stay lean year-round.

And no, I don’t spend hours in the kitchen or eat chicken and broccoli six times a day.

These are five meals I eat on repeat.

Nothing fancy. Nothing complicated. Just food I enjoy that helps me hit my calories, get enough protein, and stay in shape.

Here’s the thing.

**You don’t need a different meal every day to get results.**

You need a handful of meals you enjoy, that share some common ingredients, fit your goals, and that you can make without turning dinner into a two-hour project.

That’s how you make nutrition work when you’ve got a job, kids, and a life outside the gym.

And yes, I eat rice, beef, fruit, and even ice cream every day.

Getting lean doesn’t mean eating miserable food.

**It means getting the basics right, over and over again.**

Want to make it easier?

Comment **FOOD** and I’ll send you my FREE nutrition guide with simple, quick recipe ideas for busy dads who want to lose the belly, build muscle, and get lean.

10/19/2026

From professional rugby to dad bod.

And eventually, back to being proud of what I saw in the mirror.

But there’s a whole lot of life between those two photographs.

I’d played professional rugby. Spent years in the military.

I knew how to train. I knew how to eat.

Then came the corporate career, the kids, and the responsibilities.

The money was good.

BMW. Rolexes. Bespoke suits.

From the outside, I was doing pretty fu***ng well.

Until I was getting ready for a work trip and had to have those suits let out.

For the SECOND time.

That one hurt.

Because I hadn’t forgotten how to get fit.

I’d just spent years putting everything else ahead of myself.

And I was genuinely embarrassed by how far I’d let my own standards slip.

So I got back to work.

Proper resistance training. Nutrition I could stick to. Consistency.

And eventually, I hired a coach.

Not because I didn’t know what I was doing.

Because knowing what to do and holding yourself accountable are two very different things.

No fad workouts. No crash diets. No magic shortcuts.

Just a structured approach that I could actually follow while still being a dad and having responsibilities.

And that’s how I got from the bloke on the left to the bloke on the right.

Now I’m 45, and in better shape than I was in my 20s.

But here’s why I’m sharing this.

I know there are guys in their 40s and 50s who are absolutely smashing it at work, providing for their families, and quietly wondering how the f**k they let themselves get so out of shape.

I was one of them.

And you don’t need to figure out everything from scratch.

I’ve put together my **FREE 45 & Lean Blueprint** to give you a practical starting point.

Inside you’ll find:

• A framework for estimating your starting calories and macros
• 3-, 4-, and 5-day resistance-training splits
• The training and nutrition fundamentals to start rebuilding your fitness

It’s not a shortcut. And it’s not a personalized coaching plan.

It’s a place to start.

**Comment PLAN below and I’ll send you the Blueprint for FREE.**

10/12/2026

This is the win.

Not the number on the scale. Not the pounds lost.

Putting on clothes that haven’t fit in years, looking in the mirror, and actually liking what you see.

That’s what we’re working towards.

And I couldn’t be happier for them.

Comment “WIN” if you want to see what results could look like for you.

10/03/2026

Awesome back & hamstrings day. Connection was great and it’s nice to be training with carbs again.

Earlier session than usual because the kiddos want to go to the mall today, so we get it done while we can.

Big shoutout to Original Fit Wear for the 5” Base Shorts (not sponsored, just shouting out a brand doing good things!). If you grew up watching Magnum PI and agree that 5” is the correct inseam for men’s shorts, give them a serious look. Comfortable, squat proof, and make the quads look like the main event!

Have a great day 👊

09/30/2026

How do you know where you’re going if you don’t know where you’ve been?

I’ve log my training.

Exercises. Weight. Reps. Sets.
Not because I need more admin in my life, but because I’ve learned that your memory is a terrible progression system.

If I did 10 reps with a weight last week, I know what I need to beat this week.

And if I’m not beating it, I can look back and see whether I’m actually progressing or just repeating the same workouts over and over again.

You don’t need to make training complicated.

But you do need to give your body a reason to adapt.

Log your workouts.

Know what you did.

Then beat it.

09/30/2026

How do you know where you’re going if you don’t know where you’ve been?

I’ve log my training.

Exercises. Weight. Reps. Sets.
Not because I need more admin in my life, but because I’ve learned that memory is a terrible progression system.

If I did 10 reps with a weight last week, I know what I need to beat this week.

And if I’m not beating it, I can look back and see whether I’m actually progressing or just repeating the same workouts over and over again.

You don’t need to make training complicated.

But you do need to give your body a reason to adapt.

Log your workouts.

Know what you did.

Then beat it.

09/27/2026

I’m looking for 5 dads who want to lose 10-20lbs before New Year. Why wait for Jan 1st?!

If that’s you, comment or DM the word “DAD” and I’ll be in touch 👊

09/20/2026

Getting fit when your entire life revolves around fitness is one thing.

Doing it when you have a career, kids, bills, responsibilities, and a calendar that rarely gives a s**t about your training plan?

That’s different.

After 40, you don’t need a program that assumes you can organize your life around the gym.

You need training that fits the time you actually have.
Nutrition that works around family meals and busy days.
A plan that can survive work travel, sick kids, bad sleep and the weeks where everything goes sideways.

Because the goal isn’t to be perfect for 12 weeks.

It’s to build a body you can maintain while still having a life.

That’s the standard.

09/19/2026

You probably don’t need another diet hack.

You don’t need a new supplement stack, a more complicated meal plan, or another “fat-loss secret” someone discovered last Tuesday.

You probably need to get relentlessly consistent with the basics.

Walk more.

Plan your food before you’re hungry.

Eat enough protein.

Sleep like it actually matters.

Then do it again tomorrow.

None of that is particularly exciting. None of it makes for a revolutionary new method I can sell you.

But boring, done consistently, fu***ng works.

Stop looking for a more interesting answer to a problem that usually requires more consistent ex*****on.

Master the boring stuff.

Address

Halifax, NS

Website

http://ironsideperformance.ca/

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