Iron Nomads

18/07/2023

Food prep is a great tool to keep you on track with your nutrition but we all know.....there's that moment when you're about to tuck into the same home cooked, healthy chicken curry for the third evening in a row and it can look a little..... unappealing. But stick with it!!

Setting goals and reaching them, whether it is muscle gain, recovery from intense work outs or crafting a certain physique take time and effort and planning. It can be challenging but worth it.

We're in this with you 💪💪💪

17/07/2023

Our latest blog is LIVE and we are bringing all the travel and fitness inspo vibezzzz 💪💪💪

Transform your body and mind: 5 reasons to join a fitness retreat with Iron Nomads.

Link in bio.

13/07/2023

Gotta have that 80/20 rule.

Plus, that Chipotle Bacon BBQ Burger hits! IYKYK

11/07/2023

Iron Nomads is joining forces with Sami - founder of the The Relationship Rehab to bring you a morning of both mental and physical well-being.

Your wellness morning begins with emotional fitness: an interactive seminar from Sami who will teach you how to handle and process difficult and overwhelming emotions such as anxiety, anger, jealousy, etc using spiritual and psychological principles.

When we allow our emotions to control our lives, we are living in REACTIVE mode. Sami will guide you on how to manage unwanted emotions and use them in a PROACTIVE way to develop understanding, compassion, and a sense of calm and peace in your lives and relationships.

Continuing on the theme of self-love and emotional fitness, we will integrate the mental work you just did by moving our bodies in a self love yoga flow grounded in gratitude and self-acceptance before closing out the morning with an opportunity to mingle and meet with like-minded people.

This event shall be held on the rooftop (covered .... we are not about to let you lovelies get burnt :) ) of Alt Chiang Mai, an incredible co-working space in the Old City.

~ Schedule ~
10am: Registration and grab a coffee/tea

10.15am: "Managing Overwhelming Emotions" seminar with Sami

11.15am: Yoga flow with Kru Tara

12pm: Community mingling and Q&A with Sarah and Sami

12.15pm onwards: Float on home in a bubble of gratitude and self compassion

Spots available: Limited to 15 so please RSVP asap to book your spot.

Fee: 400thb. 50% discount for Alt Chiang Mai members.

11/07/2023

Who's joining us?

07/07/2023

Tune in for our next IGTV Live happening Tuesday 18th of July at 3pm Thailand time.

We are talking about all things related to feeling confident in the gym. We know the gym is a place that many people can feel anxious about. I know a lot of you want to work out but just don't know where to start. And we are here to HELP YOU!

We will talk about :
• How to pick a gym that's right for you
• How to warm up and cool down properly
• How to design your own work out
• How to rock them bo**ie shorts 🍑🍑

If you want to get healthier and move more but are struggling to start, or maybe you are a gym newbie who wants to understand the structure of an effective work out, this Live is for you.

Feel free to drop any questions you have in the comments and don't forget to tune in to chat in real time. Set that calendar reminder 📝

***rretreat ***rfitness

05/07/2023

Coconut Oil : friend or foe??
Wellllll it is complicated.

Pros:
• easy to digest, quick source of energy.
• anti-inflammatory.
• helps fight against bacteria, viruses and fungi.
• SUPER VERSATILE. You can cook with it, apply it to hair, nails, skin and even oil pull using it.

Cons:
• high in saturated fats.
• low in micronutrients compared to other oils.
• becoming less sustainable to produce.
• may clog pores and cause breakouts.

Like all good things, moderation is key when it comes to using coconut oil, whether as part of your diet or personal care routine.

29/06/2023

With so many wonderful new followers from Everywhere is Q***r, I wanted to introduce myself and tell you about Iron Nomads 👋🏽👋🏿👋🏻

My name is Sarah (she/her) and I am the Founder. I am an Irish q***r woman who has spent the last two decades living and travelling all over the world before deciding to call Chiang Mai home. I am obsessed with books, burgers and working out in equal measure 📖🍔🏋🏻‍♀️

With a background in luxury wellness hospitality, I created Iron Nomads based on the five pillars of movement, nutrition, rest & recovery, education and community 🥙📝🧘🏿‍♂️

Not only am I excited to share the magic of Chiang Mai with you ( we take you to some 'off the beaten track' gems ) , we at Iron Nomads have a mission: to ensure you have the holiday of a lifetime while getting fitter with people just like you 💃🏿💃🏽💃🏻

With so much BS in the fitness world, especially on social media, our goal is to provide you with EASY & ACHIEVABLE information you need to leave our retreat understanding how to work out better and eat better to achieve your fitness goals 😎😎😎

If you have any questions/enquiries/feedback or would like to join one of our retreats, feel free to DM me. I would love to hear from you 💚💚💚

P.S. swipe left for baby Sarah rocking 'Little House on the Prairie' fashion

***r ***rretreat ***rfitness

25/06/2023

We are going LIVE and I am so excited to let you know that our guest is Charlie, the Founder of Everywhere is Q***r. I know EIQ has the BEST community and have already felt the love with so many incredible new followers and lovely messages. So, this is your opportunity to get involved. Drop any questions below that you have for Charlie or myself and I will be sure to include it in our conversation next week. And don't forget to mark your calendar to tune in and say hi🎉🎉🎉

***r ***rfitness

23/06/2023

21/06/2023

As a gym or fitness space owner/operator, are you doing enough to make your LGBTQ+ guests feel safe and seen?

Check out our latest blog post with a full list of easy to implement points to make your business feel like a q***r inclusive space.

https://iron-nomads.com/blog/is-your-fitness-space-q***r-friendly/

***rinclusive ***rowned

20/06/2023

If you hadn't guessed by now, we at IN are big fans of training hard and getting strong. We also try to cut through the noise and BS swamping your socials about fitness and health. So many supplements, so much fake news.

BUT, creatine is not like the others.

Creatine is SCIENTIFICALLY PROVEN to enhance muscle strength and performance by increasing your body's energy production during exercise.

Not only that, but it is good for

• faster recovery

• increased endurance

• better brain function

• stronger bones

• improved hydration

• big gorgeous muscles

17/06/2023

And that's a wrap for this block of Dance Strong. What an amazing first season of classes. I am so proud of the hard work and consistency of these power houses.
Excited to see you all for the next block of classes. To learn more about dates and how to confirm your spot, DM

13/06/2023

Join us for our IGTV Live tomorrow ( Wednesday June 13th ) at 12pm Thailand time where we chat to March, the Founder of . March is an incredible business owner, entrepreneur, mum, fitness fanatic and social queen who balances the growth of a successful athletic clothing brand with managing events to connect and empower women to become fitter, happier versions of themselves.

In this conversation we deep dive into

• What inspired the creation of Barbell Beauties

• What drives her to be a business owner in the male dominated fitness world

• Why is empowering women important to her and how does this come through in Barbell Beauties

• And so much more!!!!

12/06/2023

COMPETITION TIME!!! Our fantastic brand partner is offering not one but TWO of our followers the opportunity to win your fave Barbell Beauties item of clothing. All you need to do is:
• Follow and .nomads
• Like this post
• Tag a friend. Each comment is counted as one competition entry so the more times you comment and tag a friend the greater your chance of winning 🎉🎉🎉

06/06/2023

Is Perimenopause the reason your gym gains are stalling? Head over to our blog where we guide you through:

• Signs and symptoms that you may be heading into 'the change'

• Tips and tricks to navigate this transition

• How strength training impacts perimenopause

https://iron-nomads.com/blog/is-perimenopause-the-reason-your-gains-are-stalling/

01/06/2023

No Carbs before Marbs…think again.

Carbohydrates have a bad reputation, with many people believing that cutting carbs is the key to weight loss and improved health. However, the truth is that carbs are an essential part of your diet if you want to feel good and move well.

Here are some of the benefits of including carbohydrates in your diet:

•Improved Energy• Carbs are the primary source of energy for the body, and consuming carbs can help to boost your energy levels and improve physical performance.

•Better Brain Function• Carbs provide glucose, which is the preferred energy source for the brain. Consuming carbs can help to improve cognitive function, memory, and concentration.

•Increased Muscle Mass• Carbohydrates are essential for muscle function and repair. Consuming carbs after a workout can help to prevent muscle breakdown and promote muscle growth.

•Better Digestive Health• Carbohydrates are important for maintaining a healthy gut microbiome, which is essential for good digestive health. They provide fuel for beneficial gut bacteria and help to promote healthy bowel movements.

•Improved Hormonal Balance• Carbohydrates are important for the production of hormones such as insulin, glucagon, and cortisol. They also play a role in the production of thyroid hormones, which help to regulate metabolism and energy levels.

•Enhanced Immune Function• Carbohydrates are important for maintaining the immune system, as they help to support white blood cell function and promote the production of antibodies.

It's important to note that not all carbohydrates are created equal. It's best to choose complex carbohydrates, such as whole grains, fruits, and vegetables, over simple carbohydrates like sugar and refined grains. This will ensure that you are getting the essential nutrients your body needs while maintaining stable blood sugar levels.

Remember, carbohydrates are not the enemy! Including them in your diet can have numerous benefits for your overall health and wellness.

26/05/2023

Girl Power!! Another fantastic Dance Strong class.

18/05/2023

It's officially happening🎉🎉
Dance Strong is launching with Chiang Mai Drama Centre and we are pumped! This class is designed to get your child stronger, faster and empowered in their ability to be the best dancer or gymnast. Each class is programmed around an affirming theme and divided into several segments to work on the various elements of fitness such as cardiorespiratory, strength and mobility while also being a fun experience.
Open to all abilities and levels, this is a safe space for your child to grow and learn.

15/05/2023

We have all fallen for it. You see a before and after pic and think…..ohhhh I could/should do that. Only 8/12/16 weeks to have my ‘ideal’ body….sign me up!

Transformation pics have become ubiquitous in the fitness industry, with many people sharing their own photos as proof of their fitness journey. While these photos can be inspiring for some, they can also be harmful and cause negative beliefs about body image and health.

First, it's important to recognize that before and after pics are not always a true representation of an individual's health or fitness journey. They can be misleading, as they often only show the physical changes and ignore the emotional, mental, and lifestyle changes that are necessary for long-term health and wellness. In some cases, these photos can even be digitally manipulated, further distorting reality.

Not to mention, some coaches will want their clients to reach their goal by any means necessary, therefore looking past negative behaviors and bad habits in order to get that final picture. We believe your longevity and health are more important than any marketing collateral for our business.

Beyond that, before and after photos can create an unhealthy obsession with physical appearance and promote the idea that there is only one "ideal" body type. This can lead to comparison and self-esteem issues, as people feel pressure to conform to unrealistic beauty standards.

For individuals with a history of disordered eating or body dysmorphia, transformation pictures can be triggering and reinforce negative thought patterns. They can also contribute to the diet and fitness industry's emphasis on quick fixes and short-term results, rather than sustainable lifestyle changes for long-term health and wellness.

So, instead of focusing solely on before and after photos, let's celebrate all aspects of our fitness journey, including the small victories and the progress we make along the way. Let's prioritize our overall health and wellness, and not just our physical appearance. And let's remember that every body is different and beautiful in its own unique way.

You can read more about this on our blog
https://iron-nomads.com/blog/

10/05/2023

When it comes to consuming alcohol while working on fitness and wellness goals, the news is not great.
From dehydration to impaired sleep, lower testosterone and increased inflammation, alcohol really is the enemy of progress in the gym and overall well-being.
Now, if you enjoy a tipple, we are all about living a good life. Moderation is key and below are some tips to ensure the least amount of damage:
🥤 Drink plenty of water before, during and after consuming alcohol
🌮 Eat a balanced meal before drinking alcohol to slow down the absorption in the body
🍸Choose lower calorie drinks and avoid sugary mixers
🍻 Avoid binge drinking which is 4 or more drinks in 2-3hours for women and 5 or more drinks in 2-3hours for men

09/05/2023

Throwback to an epic community event last weekend with the F45 gang. You folks really showed up, did the work and some of you even took home some fitness & wellness goodies.

24/04/2023

Mark your calendars for 6pm this Wednesday as Sarah will be going live and we are talking about all things recovery. Topics like mobility, nutrition, mental wellbeing and some tips and tricks to get the most out of your workouts. Drop any questions you have in the comments below and we will be sure to answer them.

Sarah will also share some info about our upcoming wellness event with so if you are a member there, then you do NOT want to miss this!!!