Do you want to get strong, improve your health (feel good and have energy) actually look like you work out, and get it done in as little as 30 minutes per day?
Chances are good that this program is the one you’re looking for.
It’s good to move more and not spend all day sitting, but if your schedule only allows you 30 minutes of focused training, then we can make that work.
I’ve worked with regular people for over twenty years. Many of whom had to train around or address injuries. All of whom had to get it done fairly quickly and then get back to the demands of their schedule.
You might not be carrying a lot of unwanted weight, but you know that you need to get stronger because things that used to be easy aren’t so easy anymore.
So what is this program?
- Home or gym workouts that won’t take up all your time and energy.
- Workouts built on simple and effective movements that are easy to learn and that won’t make you look silly.
- Using cardio for health and performance, not as a blunt instrument to burn calories.
- Basic lifestyle and nutrition advice that will won’t make you weird and will give you energy, not just make you tired and hungry.
Let’s talk about the elephant in the room
Being out of shape and having health issues, and looking “your age” is the Red Badge of Courage to show that you’re a responsible, good, and unselfish adult.
The assumptions around that Red Badge are based on the premise that it any sort of regular exercise is exclusively about you and to actually be visibly fit, that you have to organize every aspect of your life around training and diet, and you can never miss a minute of training or eat anything other than skinless chicken, broccoli, egg whites, and plain oatmeal.
Question the common premises and assumptions.
Let’s talk about the other elephant in the room
You can do this at your current level of fitness and energy.
We hear things like “Train insane or remain the same!” or “Only the strong shall survive!”
We might have learned during sports or in the service that you have to go to failure whenever you strength train or that every session has to be an all out effort.
That only works for a short time and while you’re young.
This is work, don’t get me wrong. But, instead of just trying to get as sore as possible or burn the most calories in the shortest time, what if you approached each training session as a practice?
You get a lot of good reps without a lot of stress.
You build what you can do, you don’t try to tear yourself down, and you show up every day.
The more you can do, the more strength your have, the more likely it is that you experience the benefits of training and are seeing results.
It took me a long time to grasp this concept as well. I was from the old school of making things as difficult as possible and trying to prove my mental toughness in every workout.
This isn’t giving up or settling for “long walks and tai chi”.
We all know about competitive athletes who still perform at a high level even into their 40’s.
They can’t train like they did in their 20s, so they have to adjust.
This is how you can adjust.
Won’t I bulk up if I make strength a priority?
The most common objection people have against getting serious about the weight room or even basic calisthenics is the fear of becoming bulky. Avoiding proper strength out of fear of suddenly getting huge is akin to not driving your car because you’re scared you’ll wake up one day as a top level NASCAR driver!
The people who bulk up train differently. They dedicate every aspect of their lives to trying to maximize their physique, have the genetics, and then of course, there are steroids.
You aren’t going to get that big by working out with more focus and eating a little more protein.
Also, the toned look that everyone wants requires more muscle. That’s actually good news. It means you know what should be your main emphasis when you work out.
Muscle isn’t just window dressing.
Being stronger and regaining muscle means that your joints are supported and things tend not to hurt.
Being stronger makes everything easier to do.
Gaining or regaining muscle makes you more resistant to chronic disease.
Regular training is the most under prescribed anti-depressant in the world.
Looking better as a result is also a nice benefit as well.
Another common objection is the fear of injury.
If you think strength training is dangerous, try being weak. Being weak is dangerous.
The things that lead to injury in training are ego and inattention.
If you make every rep look great, only do what you can do well, and work on gradual improvement, then your odds of injury are very low.
You can’t out train a bad lifestyle
In addition to the training, making a few basic adjustments in terms of nutrition (generally eating more protein and cutting processed foods), protecting your sleep, and getting outside more often will also be addressed because you can’t out exercise a bad lifestyle.
The good news is that most what we think we have to do, like living on rabbit food, detox teas, and weird shakes are not required and I won’t advise you to do any of that.
How does it work?
Each month you’ll get your training program by way of email and through an app. If you prefer pencil and paper, then you can print out your workouts.
There’s a check in by email once a week. You can bring up questions, what worked and what didn’t, and also how you did in terms of diet, sleep, etc.
How much does it cost?
$75 per month. For the cost of a single personal training session at most gyms, you get a month’s worth of training as well as accountability.
A three month minimum commitment is suggested.
There’s a learning curve and the body doesn’t want to make drastic changes overnight.
A side note:
The personal training system is broken. Most of the time it’s about getting the client sore and sweaty. They treat it like an all-you-can-eat buffet: if you don’t walk away in pain, you didn’t get your money’s worth.
That’s not what you’re going to do with this program. Instead, demonstrate a better command of the movement, add reps, add weight and do that without undue stress. That’s how you see improvement.
If you’re still up for that, then good. If not, then I’m probably not the guy you’re looking for.
How do you pay?
You can pay through the QuickCoach App or through Venmo.
Do you really need a gym membership?
If going to the gym is a deal breaker, then you’ll need to set up a good training space at home. You can do this fairly simply and economically.
If you’re nervous about the gym, don’t be. I can teach you how to navigate the gym like a pro.
What about conditioning/endurance?
Do enough to get your heart rate up and break a sweat, but don’t make yourself miserable. You don’t have to go for a max calorie burn for a set amount of time. That will be covered as well.
If you’re interested in improving speed and athleticism, then I can help you work towards those goals as well.
What about flexibility?
Strength training through a full range of motion will do more for your flexibility than all the ballet classes at charm school. Still, stretching does feel good, and five to ten minutes a day is about all most people need. I have routines that you can do in that time.
You really don’t have to watch every repetition and every move I make?
Really.
You’ll have access to instructional videos that explain and show things clearly, and you won’t get an overwhelming number of movements to learn.
How do I get started?
Contact me at 513fit@gmail.com with “513FIT online training” in the subject line to get started and let me know your details in the email
- Your age
- Your current level of fitness (just starting, on-again-off-again, or regularly working out)
- If you’re working around any injuries
- Your level of experience (just starting, used to play sports, etc.)
- Where you’re going to train and what you have there in terms of equipment
Email me at 513fit@gmail.com to get started!
Best,
Charlie
Trainer, owner 513FIT
