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Phase 1: Building a Foundation In the gym
Lots of coaches call Phase 1 General Preparatory training, or Training to Train. Before you put your body through the stresses involved in most fitness routines, you need to lay a safe foundation. If you take your time, and do this properly, you’ll develop a strong base for movement in and out of the gym. If you want to make the most progress, train at least 4 days per week. Here’s how:
- Lots of core work: My clients always learn to protect the spine, first. You can’t load the branches of your tree without a strong trunk. ***THIS IS HOW YOU AVOID BACK INJURIES*** Start with static holds like planks and bird dogs before moving on to more dynamic core training, later. Work hold times up to one minute:
- Mobility training: Whether you want to be the strongest athlete or lose extra body fat after years on the couch, no one can “jump in”. Before deep squats and other exercises can be done without risking injuries, you need enough flexibility to do it all safely! I recommend dynamic stretching (move while stretching) before workouts and static (hold it) stretching after you finish training. Hold your static stretches for at least 20-30 seconds to gain the most flexibility.
- Corrective Exercise: This is why “cookie cutter” training programs don’t always cut it. You need to identify your individual areas of tightness, weakness, and potential injury. Learn to move more efficiently, and with LESS ACHES AND PAINS! I start all of my clients out with an Overhead Squat Assessment and full movement screening to determine their corrective exercise needs. If you have questions, I’d be happy to recommend some exercises for you in a free consultation.
*** One Size Fits Most Corrective Move***
Most people have chronically tight chest and anterior shoulders. By using exercises like the ones below, you can avoid the dreaded “torn rotator cuff”.
- Joint stability: A general prep period will allow your joints to become more stable. Then you can try all the fancy new YouTube moves, when you’re more advanced. For GPP, use lots of sets with high reps and light weight; ie: 4 sets of 15-20 reps with body-weight.
Out of the gym
- Taking Inventory: Let’s be honest; we can all do better. What habits do you need to change? I find that you can’t eliminate anything without replacing it. If you want to stop a bad habit, the best thing to do is replace it with a good one. I use all types of exercises and techniques for forming good habits.
- Nutrition: You are what you eat. Try meal prepping, to always be prepared with healthy meals. Keeping a weekly food journal is one way to track your progress and make changes. I provide my clients with meal planning templates, and coach them through weekly food journals, until we make real change. Here are the most important “cliff notes”:
- Avoid processed foods, especially processed grains and sugars.
- Drink plenty of water, and get enough protein for the added demands of training.
- Nothing you eat should be fried and battered.
- Reasonable portion sizes of healthy foods will eliminate the need for counting calories.
- Harness Your Why: Your reason for training is important. Why are you willing to put in all this effort? If you want to eliminate back pain… is it so that you can squat more, work more on the farm, or keep up with your grand-kids? Are you losing weight so that you’ll look great on your wedding day, or do you NEED weight loss to avoid a heart attack? Your why will give you motivation any time you ask, “is this worth it?”.
- Accountability: How many of us have downloaded a free training program, and let it collect dust? Maybe you’ve even wasted money on programs, but didn’t follow through with all of the training? THE MOST SUCCESSFUL CLIENTS ALWAYS HAVE A SYSTEM FOR PERSONAL ACCOUNTABILITY.
***URGENT*** Be sure to take your time through phase 1. Only progress to phase 2 when you’re READY! Even the most “broken”, “old”, “injured”, and “weak” beginners can get fit, if you start with the foundation. But even “advanced” folks, like some of my pro athlete clients, benefit from shoring up that ground work.
Otherwise, keep reading for Phase 2
PHASE 2: THE BUILDING
Now you hit the ground running…
In the gym
- Hypertrophy: Whether you want to lose weight, or gain it, building muscle is your best friend. It will raise your metabolic rate, and make your body BURN CALORIES ALL DAY LONG. You’ll also prepare for more intense strength work later. ***WOMEN: I PROMISE THAT YOU WON’T GET BULKY*** Hypertrophy works great with 3 sets of 8-12 reps; medium or moderately heavy weights. Stick to the most basic exercises: squat, lunge, press, and pull.
- Recovery: Recovery means more than days off. You need to learn about self myofascial release, Icing, nutrient timing, and active recovery methods. My clients work as hard on recovery as they do on training, and the results are AMAZING! I challenge you to use a foam roller every day for 30 days; you’ll be impressed with how great you feel. If you don’t even know what that is, it’s OK, but you should learn!
- Learning or re-learning the “big” exercises, like squatting, lunging, and pressing correctly to support heavier weight than you could do before. If you’re new to training, this is key! If you’ve been training forever, you still need this! I have coached many clients who learned these exercises wrong “once upon a time”, and needed to re-learn safe techniques. Check yourself before you wreck yourself. I spend loads of individual time with my clients, coaching safe movements.
Out of the gym
- Nutrition level 2: Now that you understand the basics, and you’ve started monitoring what goes into your body… it’s time to make it fun! This is where I give clients recipes to try, and get them excited about feeding their bodies! Luckily– NO ONE HAS TO STARVE THEMSELVES, so you can try lots of great food.
- Meats, veggies, natural starchy carbs— there are 100 ways to cook them.
- Personal Development Challenges: CHANGING YOUR BODY STARTS WITH CHANGING YOUR MIND. Workouts are a great place to start, but it’s HABITS that CHANGED MY LIFE. Daily reading or journaling, goal setting exercises, and anything that will help you grow. This is a huge area of focus for any of my clients from the gym, or online. If we ever get a chance to chat, I’ll recommend my favorite books and exercises! I even GIVE my online clients my favorite books.
The more you think about your goal, the more likely you’ll achieve it. So, why think about improvement for only one hour per day, and only at the gym?! Take the stairs, instead of the escalator. Do planks while you watch TV. TAKE YOUR GOALS HOME WITH YOU!!!
Phase 3 adds more advanced movements, and coaching is more important than ever. Have Questions about pushing it?
Or You can Keep Reading
IN the gym
- Train for strength: lower reps. You’re finally ready for the glamour lifts you see in the magazines. Other gym goers marvel at your perfect form and impressive strength. Fewer reps per set = more sets, so try 5 sets of 5 for your first strength phase, with heavy weights.
- Dynamic Movement: whether you’re an athlete, senior citizen, or office worker, life is dynamic! It happens in all directions, at all angles, and sometimes fast! My clients get ready for real life, and you should too.
Out of the gym
- Overcoming Obstacles: Develop techniques for sticking to the program when life gets hard. This will allow the most progress in your training, and you’ll feel the most stability in your life. I use some daily mindfulness practices to stay effective! I start each day with 15 minutes of reading, to start the day with a positive mindset. At night, I keep a journal to reset my mind from the stresses of the day.
- Advanced Goal Setting: Learn to set goals in fitness and in your personal life. If you have the courage to set the goals and chase them, you’ll be amazed at what you can really achieve.
Beyond that, Phases 4 and 5 become highly custom. is your goal weight loss? Are you an athlete? Do you need corrective Exercise?
How do I know this will work for you? Decades of trial and error.
I used to be the skinny kid who quit at everything.
I dropped out of college and had two failed businesses.
I felt hopeless. Lost.
Maybe you’ve felt that way too.
I even battled suicidal thoughts.
I was ready to give up.
Until applying THESE methods changed my life.
Now, I’ve been coaching professional athletes for 10+ years.
I’ve been a professional firefighter, EMT, and an air ambulance team member.
I’ve become an MMA fighter, competetive weightlifter, and endurance athlete.
— No more anxiety.
— No more feeling insecure
And I’ve been able to help hundreds of regular folks change their lives and bodies through fitness and mental training.
— Kelsie lost 100 lbs. and married the man of her dreams.
— Flint stopped taking insulin.
— Mike is still playing baseball at 65.
— Doug overcame back injuries to become a professional athlete.
“It’s not that easy for me. I’m not like them.”
Here’s the thing— this is SCIENCE.
I promise you that if you do the work, 1+1=2 every single time.
You’ve just never had the right FORMULA… until NOW!
Training with me is more than the latest fitness trend or fad diet. I will give you science based exercise programs to follow, step by step.
Plus, I’ll answer all of your questions daily.
Mindset techniques to lock in for success.
Fitness lifestyle hacks.
Reading lists and mindfulness exercises.
Following this PROVEN SYSTEM will leave you feeling healthier.
Less aches and pains.
You’ll feel the success in every area of your life.
You can do all of this from any city on earth, and train in the comfort of your home or local gym.
I want you to change your life.
Spots in my program are extremely limited.
I might not even try to sell you training on a phone call.
But I will definitely try to help. I’ll answer your questions, and find out if we are a good fit for each other.
If I commit to you, I’m all in. Are you ready?