I was a collegiate strength & conditioning coach for 17 years (at Kent State University, Purdue University and Vanderbilt University) before starting TNB-Fitness a women’s training facility in Nashville, TN as well as a non-profit, The New Beginnings Center, with a mission to empower low-income women through strength and fitness.
At the age of 42, I refuse to age without a fight. In spite of having a total knee replacement at the age of 37, I’m still hanging in there.
"You can change neuro associations by changing the thoughts you’re thinking while doing the activity"
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1 - How can I get motivated to start a healthy/active lifestyle?
Start with small successes. Change happens one decision at a time and is a slow process. Most people try to take on too much too fast. Do just enough to feel good and let that feeling propel you forward. Someone’s success may be just drinking one more glass of water each day, but it’s still progress.
2 - What are your best tips to get a flat stomach?
I prefer my clients change their mentality towards training for strength and performance and then the flat stomach is a fringe. Exercising only for physical appearance doesn’t keep people in the game long.
3 - Do I need to take supplements? Why?
No, you don’t need to take supplements, but some can help if everything else is in order.
4 - Do you think it's easier for guys to lose weight than it is for women? Why?
For most guys, yes. And for women with lots of muscle mass. The key to low body fat is prioritizing muscle over everything else.
5 - What is the most underrated concept in fitness?
Mastering the basic lifts (squat, deadlift, military, chins). I’ve been lifting for 29 years and I’m still learning the nuances of these lifts. There’s no need to chase the latest fad when the big lifts will give you the greatest return on your time.
6 - How do you make exercise a more enjoyable activity?
You can change neuro associations by changing the thoughts you’re thinking while doing the activity. Play your favorite music, exercise with friends or just remind yourself of all the awesome things you’re doing for your body.
7 - Please, give us your best pre-workout tips
I find 5 minutes of deep breathing (4 count in and 6 count out) really gets my mind right for what’s ahead.
8 - What newbie mistakes did you make when you first started training?
As a coach - going down the rabbit hole of the latest trend. I’ve seen many trends come and go and don’t make that mistake anymore. I use kettlebells, suspension training, etc., but these are just tools in a system, not the system itself.
As far as my own training – I’ve had to learn that consistency trumps intensity.