Who is this for?
I work with men and women who are fitness generalists. Most of them started off fairly active, but hadn’t done much structured training. Most of my clients range from their early 40’s to 60’s.
These are people who want
- To be stronger and more capable so that they can stay active and enjoy life
- To actually look like they work out
- To feel better. Most aches are not from the years, they’re from lack of maintenance
- And do all of that with a training program that fits into real life.
For most people that’s three strength workouts per week and walking or other easy cardio on the days off.
There are no hacks.
Eat like an adult, go to bed on time, and train appropriately hard.
There are no hacks.
- Train appropriately hard towards a specific goal so that you elicit a response from your muscles, hormones, and nervous system.
- You can get multiple benefits from a single goal, but if you try to go hard after goals that are at odds with each other, then you’re setting yourself up for frustration.
- Eat like an adult. Even on the weekends.
- Go to bed on time. Allow at least seven hours of sleep most nights.
- Do the basics well at least 85% of the time.
This is not just a bunch of random exercises thrown together to burn calories or prove mental toughness
You know that person who is a sweaty mess after every time they go to the gym, yet they don’t look like they work out and they haven’t gotten any stronger?
You know how they do a lot of random hard stuff, get their heart rate up, and always talk about how sore they are from their latest session?
Don’t do what they do.
What is it exactly?
The focus is building a bigger metabolic engine. Muscle is the organ of longevity. You build that through full-body strength training, three days per week, and then getting some moderate cardio and mobility on the other days. Keep the main thing as the main thing.
Even if you’re carrying more body fat than you want, I can guarantee that you’re carrying too little muscle. Build a bigger engine and you’ll burn more fuel even at rest.
Programming
You get a program delivered through an app or emailed to you. This is based on your givens – strength, goals, schedule, and equipment.
Most beginners should start with 30 minutes per workout, 3 times per week, and then some easy cardio so that you can recover and not add to any soreness or stress.
I can help you with recommendations for setting up a home workout space or what to look for if you prefer to work out at a gym.
The primary emphasis is strength training. For the average person with a busy schedule, strength training gives you the biggest ROI for the time and effort.
Cardio is important for overall health, and it’s important to not be sedentary, but don’t make yourself miserable with it. Do enough to move, but not so much that gets you sore or tired.
Force Magnifiers > Brute Force Math
Nutrition, sleep, and goal oriented training are your best tools.
Those are the cells on the spreadsheet with embedded formulas and they get the work done efficiently. Those are force magnifiers.
But, just trying to get sore and burn calories?
That’s like doing every calculation with pencil and paper and with more work continuing to get put on your desk. Also known as brute force math.
Simplicity vs Confusion
Keep it simple. Get great at the basics. You don’t need to constantly change things up to “confuse” your muscles. There might be some fine tuning, but the key is getting better at the same few things and managing the volume (amount of work) and intensity (how hard you work) rather than doing something new every week.
Accountability
You get a once a week email with me (kept to a few bullet points) and video form guidance if you need it.
It helps to have someone there to ask a few questions, get a little clinical, and help you keep your goals and actions lined up.
I’m a bit scared
There are a lot of over-the-top trainers and influencers out there who make it seem like you have to risk death or at least suffer a lot in order to lose fat and put on muscle.
My philosophy is to do the minimum effective dose. Do enough work to challenge yourself and elicit a response from your body, but not so much that you can’t function.
Trying to copy a program from someone 30 years younger and/or taking performance enhancing drugs is a losing proposition. You don’t have the ability to recover that they do.
The goal is to get better, not to prove that you’re not old. That means being deliberate with what work you choose to do and doing fewer things better.
For most people that means strength training and then resting for 48 hours. Walking or other easy cardio is fine, but don’t do so much that you stay sore and tired.
Go after your goals, work hard, but don’t burn yourself out.
Do things you can maintain, even after the “after” pictures.
FAQs
How are the programs delivered?
Through an App called QuickCoach or email. There will be video links to all the movements. You should get a handle on things quickly. Once you know what you’re doing you should rely primarily on a notebook at the gym.
What about coaching the movements?
There will be links in the workouts to my YouTube videos. I’ve taught some of the most complicated programs in huge, jam packed exercise studios. This is far simpler (and thus easier to set up with a few cues) and far more effective. You don’t have to “breathe through your eyelids”, rotate your chakras, or activate your multifidus in isolation from the rest of your muscles.
The fitness industrial complex has made everyone afraid to move without expert supervision. I’m trying to do my part to fix that.
Do you need a coach to watch your every move?
No, but I’m always glad to provide feedback if want to send me videos of you doing exercises that you have questions about.
Can I do a mix of in-person and online?
Absolutely.
What is the level of commitment?
Monthly. No long term contracts. With that being said, I suggest giving this at least three months.
How do I pay?
Venmo or check.
Do you have to join a gym?
It depends on how much space you have, what you can add to your home gym, and whether you do better on your own or around other people.
Is this personalized?
Yes. This is a team effort. Your starting point, movements that work better for you, and making adjustments all come into play in putting together your program.
What if I already have activities I like? (Pickle ball, jogging, etc.)
We can manage the amount of work so that you can still participate in those.
What about the other stuff (sleep, diet, etc.)?
I’ll send you guides. It’s not that complicated and you don’t have to get lost in the weeds in the pursuit of “getting optimized”.
Those aspects will also be part of your accountability check in, because you can’t out train a bad lifestyle.
Nutrition and sleep are the secret force magnifiers for health and body composition. (Muscle vs fat). The good news is that it doesn’t involve giving up red meat, going fat free, zero carb, or any of the other fads out there.
Can I email and ask a few questions about getting set up before getting started?
Yes.
How do I get started?
Email me at 513fit@gmail.com with “Online Training” in the subject line. In the email let me know:
- Are you just starting, are you on again/off again, or consistent with your training?
- Have you done strength training before?
- How old are you?
- Are you working around any injuries?
- Are you training in a gym or at home?
Email today about getting started
