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.
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.
There are no hacks.
- Strength train appropriately hard for 30 to 45 minutes, three times per week. Four if you’re more advanced.
- 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.
- 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.
Because of the cost, few people are willing to do the same basics repeatedly (Some of the best bodies have been built on just a handful of movements), so there’s pressure to keep switching up the exercises and approach, which leads to a very expensive lack of results.
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, accountability check ins, and community in the private Facebook group.
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.
If you don’t have muscle, and if you compound the problem by forcing a big calorie deficit combined with a lot of cardio, then you’ll just look like a smaller version of your current self.
And when you go off the diet and your schedule doesn’t permit that much cardio, you’re now set up to regain the weight even more easily.
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.
Not every day, but as a weekly routine.
For most people, three workouts per week (Workout A on Monday, B on Wednesday, and C on Friday) covering all the major muscle groups is all you need.
If you ran through that for two months, you would see each workout eight times. That’s a good number of practices to get better at a few things, and, if you track your workouts and push yourself to the edge of your ability, then you can see if you’re improving.
As someone who used to program hop 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 you don’t have a particular machine or if one variation of a movement doesn’t work for you, 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.
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.
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’s brute force, it’s like doing every calculation with pencil and paper and with more work continuing to get put on your desk while you have less and less energy to keep up.
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. There’s also a private Facebook group.
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 out train a bad lifestyle.
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 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?
