After a 7 year career playing professional baseball due to an injury, I turned my sights to coaching. I learned a great deal from my coaches and trainers while I was playing ball, and have always had a passion for helping others so it was only natural that I found my way into coaching. I continue to specialize in athletic development, but I work with clients from all walks of life on a daily basis.
Most training philosophies are a blend of science-based knowledge and information and tactics I have learned out on the floor. I have gained a great deal of experience from my own injuries and failures, and I take great pride in helping others achieve their goals without repeating the mistakes I have made in the past.
" If you don’t have enough time to eat, sleep, and get ready to work at your best for the vast majority of your sessions, you should re-evaluate your schedule and training program."
" The thing that is constant among the people who stick around the longest and get the best results is that they’re intrinsically motivated."
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1 - How can I get motivated to start a healthy/active lifestyle?
You can’t be motivated by outside factors and expect it to stick. You have to do it for yourself. Some people find their way to me after bad news from the doctor, others because they want to change the way they look, the list goes on and on. The thing that is constant among the people who stick around the longest and get the best results is that they’re intrinsically motivated.
2 - What are your best tips to get a flat stomach?
Don’t eat so much garbage! In all seriousness though, take control of what you put in your body and results can appear very quickly. Some people will tell you that abs are made in the kitchen, and I think there is something to that, but if you want a six pack, lift heavy things, lift often, and run fast.
3 - Do I need to take supplements?Why?
Yes and no. The definition of supplement is “in addition to”, as such, supplements are not a replacement for a solid, whole food nutrition plan. For most people, a good multivitamin is probably fine. If you really want to get crazy, get a blood test and figure out exactly what you need, don’t waste time and money guessing and experimenting.
4 - Do you think it's easier for guys to lose weight than it is for women? Why?
Of course it is. The answer is hormonal in nature. The average woman has about 5-10% of the available testosterone the average man has. Testoserone is the primary muscle building hormone and muscle is the driver of your metabolism. Roughly 50% of your calories each day just go to your RMR, resting metabolic rate, the more lean mass (muscle) you have, the higher your RMR, and the easier it is to manipulate body weight.
5 - What is the most underrated concept in fitness?
Frequency, how often you train, or more specifically, train specific movements. If something is worth doing, it is worth doing often. People get caught up in variety, doing different exercises for the sake of doing different exercises. Your programming should basically be the big lifts (presses, squats, pulls/deadlifts) and the accessory lifts should be geared towards making them better. Randomly inserting exercises just to do something new is much less effective than perfroming and mastering the skill of being strong. Look at it like this; if you wanted to learn a foreign language, like Russain, you would do a little Russian on Monday, Spanish Tuesday, French on Wednesday, would you? No, you would study Russian until you had it down.
6 - How do you make exercise a more enjoyable activity?
Personally I have found that when people have a clear understanding of what this movements are supposed to do and how that helps them reach their goals, they enjoy even the hardest training program I can devise. And of course, really good music!
7 - How much is too training?
That is an excellent question. You can only train as hard and as often as you can recover. If you don’t have enough time to eat, sleep, and get ready to work at your best for the vast majority of your sessions, you should re-evaluate your schedule and training program.
8 - Please, give us your best pre-workout tips.
Eat a spoonful of coconut oil pretraining. It is a simple tip to provide a little bit of energy in your workout without adding extra caffeine and the medium chain triglycerides provide a good fat burning boost.
9 - What's a good exercise & diet routine?
The simplest plan is lift weights 3-4 times per week, and your nutrition plan should follow the 4x40 (30 for females). Eat 4 meals/day and get 40g of protein at each meal.
10 - What newbie mistakes did you make when you first started training?
Not training legs and back. I wanted my beach muscles (our coach called them the “show” muscles) to look good without paying enough attention to my performance enhancing muscles (the “go” muscles). I ignored my legs and back and focused on chest and arms. I wish I would have known then what I know now.