What do you want?
Do you want a training program that actually gets results, fits into a busy schedule, and have some accountability around nutrition and recovery that works for the average person?
Do you want to ditch the all-or-nothing super-hard cardio, or random Instagram workouts combined with super-restrictive dieting that everyone knows has a very short shelf-life?
If you’re ready to do something different, then email me at 513fit@gmail.com and we can set up a 15 minute consult to see if my program is right for you.
The offer
For the cost of a single personal training session you get a month’s worth of training, plus a weekly accountability/coaching email.
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 in several years. Most of my clients range from their early 40’s to 60’s.
These are people who want
- To actually look like they work out
- To be stronger and more capable so that they can stay active and enjoy life
- To feel better. Most aches are not from the years, they’re from lack of maintenance
Who you become in the process – more confident, capable, and simply open to more of life – is the part not mentioned enough.
Methods are many, principles are few, methods are always changing, principles never do.
- The more you try to force your body to change, the more it resists. Do enough work to stimulate, but not so much that you can’t show up the next day.
- Coordination isn’t something that you either have or don’t. It can be improved with practice.
- Increase your step count.
- 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 80 percent 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.
In-person training can be good, but…
A lot of things have to fall into place to make it work in terms of schedule, logistics, etc. and if you only work out with a trainer, the costs can add up quickly.
What is it exactly?
The focus is building a bigger metabolic engine through strength training.
You get workouts that you can do at home or at the gym, and weekly accountability check ins.
If you’re like most people, you’re carrying too little muscle. Build a bigger engine so that you burn more calories even at rest, plus life gets way easier as you get stronger, and on the other days move a little more without wearing yourself down so that you don’t interfere with that process.
Plus, the toned look you want requires muscle.
The people that you don’t want to look like dedicate a huge amount of time and effort into the gym and they structure their lives around that goal.
Not strength training because you’re afraid of getting too big is like not driving because you’re scared you’ll wake up one day to find that you’re a top level Formula One driver.
Don’t worry, this won’t happen!
I don’t have this conversation a lot, but it does come up
“I just want to tone, I don’t want to get bulky.”
Here’s the thing, your body doesn’t like drastic changes. It has this neat thing called “homeostasis” that keeps things about the same. Homeostasis makes it hard to lose fat and hard to gain muscle and hard to get moving if you haven’t been active.
But for argument’s sake, let’s say you’re genetically gifted and can put muscle on easily.
You can train hard until you get to a point you’re happy with and then just dial it back to a maintenance level of effort.
The physique that you want probably weighs more than you think and definitely carries more muscle than you suspect.
And there isn’t a one-to-one ratio of gaining muscle as you get stronger. Getting strong doesn’t equal getting huge.
Think of life like a glide path. If you don’t start from a high enough point (or catch an updraft), then you’ll hit the ground sooner. The kind of life life that you want to live probably requires you to be strong enough to be active, so catch an updraft and start lifting more seriously.
Programming
You get a program emailed to you including video demonstrations covering how to do the movements. This is based on your givens – strength, goals, schedule, and equipment.
Setting expectations
Get ready to do the same thing a lot.
As someone who used to switch from one program to another due to “Fitness ADD”, seeing the progress in terms of ability and in the mirror, consistency with results is far more engaging.
This isn’t cookie cutter. If one variation of a movement doesn’t work for you, or if you don’t have access to a particular machine, then we can make adjustments.
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.
Most people can get a lot of mileage from a basic 100 pound dumbbell/barbell set from Walmart.
Do the basics well
Nutrition, sleep, and goal oriented training are your best tools.
If you don’t sleep, then your hormones and blood sugar get wonky. You feel more worn down, making it harder to train and easier to make bad diet choices.
If you fuel yourself properly and eat like an adult, then you’ll support your efforts and feel a world better, making it easier to make good choices.
But, just trying to get sore, under eat, and burn calories?
That has a short shelf life.
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 completely new every week.
Accountability
You get a once a week email with me 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
My approach is to get the most benefit possible for the least amount of work. Do enough to challenge yourself and elicit a response from your body, but not so much that you get worn down.
FAQs
How are the programs delivered?
I will email you the workouts with PDFs attached. 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 rather than your phone or a tablet.
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.
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? (Volleyball, Pickle ball.)
We can manage the amount of work and your training schedule 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 expect A results with anything less than A habits.
For most people this is a gradual process of replacing old habits and learning new ones.
The thing is that once you feel better, going back to old habits doesn’t feel like freedom.
Once you connect doing good things for yourself with how you feel, then you won’t want to feel less than your best and sacrifice that for fast food, staying up late to watch TV, or any of the other old stuff.
The good news is that it doesn’t involve giving up red meat, chugging protein shakes, going fat free, zero carb, or any of the other fads out there.
Can I email and or talk and ask a few questions about getting set up before getting started?
Yes. Email me first. We all get a lot of spam calls and if your number isn’t in my contacts my phone will send your call to voicemail.
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?
