"Congratulations, Now You're a Personal Trainer"

He's probably working at your local Globo Gym.

I have had an article published on this in the past but, I feel the need to rant again. The fitness industry needs better regulations, but I don’t see it happening anytime soon. It seems everybody and their mother are becoming a personal freaking trainers these days. First it’s was a local coach who came by the gym.

Coach: “So bro what does it take to do this? Ya know like on the side for some extra income.”

The next guy who asked me works odd jobs and wants something else to do.

Guy: “Man I know how to work out. This job looks easy and would be some easy fast cash.”

The next was an account a client had listening to a martial arts instructor speaking with a friend.

Friend: “Hey man I got laid off and need a job.”

Martial Arts Instructor: “Dude, just get certified and be a personal trainer. You can do it online with a weekend course.”

And the last account was from another client who was getting a massage from a massage therapist.

Massage Therapist: "Yeah, I'm thinking about getting my personal training certification for some extra money."

Client: "You're an idiot!" (Ok, I really don't what he said back but I'll pretend)

And those are the latest 4 of the many accounts that are flying around in my head right now.

Do people understand how f’ing insulting it is to fitness professionals who take this serious and make a career out of it? Career trainers/strength coaches didn’t take a weekend personal training course. This is something they are passionate about and take serious. We don’t look at it as a side job. This is our career, our livelihood. We don’t do it for the money. The money comes because we get results. We don’t show people how to work out. We write individualized programs that get people to their goal in the shortest time and most efficient way possible. We don’t give people a copy of the latest fad diet. We consult on their nutrition and give them individual guidelines to take them to those same goals in the same manner. There is a lot more to our job than “counting reps”. We have a diverse background rooted deep in science.

We have studied:

Biology
Anatomy
Physiology
Algebra
Biomechanics (Quantitative and Qualitative)
Kinesiology
Care & Prevention of Athletic Injuries
Psychology
Nutrition
Marketing
Fitness Management
Pharmacology
Human Development
Exercise Physiology
Special Populations
Strength & Conditioning

Those are just a tip of the iceberg. Most experts in the field have studied even deeper in many of these areas. Along with these studies true fitness professionals have years of “In the Trenches” experience(I may be young but I have over 10 years, no joke). They have gotten results for themselves as well as many others over and over. They also have self studied hours and read every book, journal and article they have gotten their hands on. They are hungry to learn everything they can. They do this because they want to be the best at what they do. They want to get people results.

So if you are one of those people who are looking to get into this industry here is what I recommend:

1. Train yourself and get yourself results.
2. Start reading an hour everyday on training/nutrition.
3. Join the NSCA.
4. Find a mentor.
5. Apply to a college and get a four year degree in a health related field (exercise science, nutrition, kinesiology, biomechanics, etc.)]
6. Go to every conference/clinic you can afford.
7. Take and Pass the NSCA-CPT exam before you graduate.
8. Internship with people who are in the know and be a sponge. Absorb everything you can.

Congratulations, maybe you can train people.

I say maybe because even if you follow those steps you may or may not have what it takes. I have also seen great trainers who didn’t follow all of those steps. BUT I can guarantee you one thing.

That weekend personal training courses didn’t teach you shit. End Rant.

Yeah, I Train Celebrities.

(Candice-Far Right, Laura-2nd From Right, Todd-Far Left)

Not really. Well I guess you could say I train local celebs. My fiancé Candice (who trains with me and has quit a large tab of training sessions adding up, ha), along with Todd & Laura Duff (who train with me and are great friends of ours) were featured on the cover of the latest issue of Paducah Life magazine.

My Current Training/Nutrition

Lately I have been getting emails and messages from people asking what my current training routine is like. I figured instead of answering everyone individually I would just make a post out of it. My current goals are strength. I just want to get stronger. I just want to keep picking up heavier shit. I am looking at doing another strongman competition this winter OR doing a IPA powerlifting meet in January. I haven’t decided yet. I am almost positive I can set the 198 pound class deadlift record at the meet. The bench and squat are questionable though.

My Current Training Block:

Monday
Push Press – 3 sets of 1-5 reps
Military Press – 5 sets of 10 reps
Pull Ups – 5 sets of 10 reps
Drag Curl – 5 sets of 10 reps

Tuesday
Deadlift – 3 sets of 1-5 reps
Deadlift – 5 sets of 10 reps
Rollouts – 5 sets of 15 reps

Thursday
Power Cleans - 3 sets of 1-5 reps
Bench Press - 3 sets of 1-5 reps
Incline Bench – 5 sets of 10 reps
Blast Strap Row – 5 sets of 10 reps
Dips – 100 reps total
Reverse Curl – 5 sets of 10 reps

Friday
Squat - 3 sets of 1-5 reps
Lunges – 5 sets of 10 reps
Good Morning – 5 sets of 10 reps
Hanging Leg Raises – 5 sets of 10 reps

Conditioning: Prowler Sled pushes 2 or 3x’s a week. Battling ropes 1-2x’s a week.

Every workout I begin with a dynamic warm up and foam rolling. I always include a small upper back movement such as a facepull or scarecrow in this portion.

Current nutrition isn’t anything set (however most days look the same). Goals are pretty much maintenance (although I am itching to increase calories to put on some more size-just don’t want any fat gain during the summer months).

Current Nutrition:

Meal 1: Supershake (usually containing calorie countdown chocolate milk, blueberries, strawberries, spinach, vanilla protein, granola, nuts)

Meal 2: Greek yogurt with granola

Meal 3: Turkey and cheese on wheat

Pre Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine

Peri Workout: 2 scoops whey hydrosylate with maltodextrin and dextrose with 5g L-Leucine

Post Workout: Lean protein with a complex carb

Meal 4: Greek Burger or Tacos (lean beef, whole wheat tortilla, 2% cheese, low fat sour cream)

Meal 5: 2 Scoops Muscle Milk

So there you have. That is my current nutrition and training program. I change my program up every 4 weeks using a block system currently.

What training methods are currently working for you? What’s some of your favorite current meals? Let me know in the comments down below!

Busy Week

Not a lot of time for writing this week. Been super busy buying a house (should be ours as long as the inspection goes good!), training clients, training myself, working on a presentation I’m presenting next week, and working on a cool new project.

So watch this, get motivated, and go train your ass off!

Weekend Recap

I spent this past weekend at the University of Louisville with some co-workers and friends Shawn and Sam. We were attending the Kentucky NSCA State Clinic. We had a great time learning from some of the best in the industry (and one guy who I never figured out why he was allowed to present). There where a few highlights of the weekend.

• Having an old bitch try to steal our table in the bar area at P.F. Changs. There was a 1 hour 45 minute wait and the bar was first come first serve. I scoped out a table fixing to leave and we had it on lock. Then this bitch and her husband went in for the steal after we had moved over to it and was waiting it out. After some strategic body movements we ended up victorious with the table! (And got called a few names from the couple...Still don't understand why?)

• University of Louisville’s football training facility is badass. From the 16 power racks to the indoor sprint lanes, variety of bars, strongman equipment (logs, stones, tires, yoke, etc.), soft tissue toys (balls, pvc pipe), it is an unreal facility!

• The first presenter was a disappointment. Not only did he read from his PowerPoint, the video of his client’s demonstration showed some very, very shitty form. Needless to say he left after lunch when no one was talking to him…

• Mike Robertson presentation on the low back was great. I wouldn’t expect anything less form him however. Check out Mike's blog.

• Coach Adam Feit had some great practical nutrition tips for college (and high school) athletes. He was a great presenter and I expect to see him do some big things in the future.

• Coach Joe Kenn gave the best (and most practical) power clean progression presentation I have ever seen. I can’t wait to apply it with my athletes.

All in all it was a great clinic. I definitely learned some new things and was refreshed on some others. I met some great people and it was awesome to be around so many motivated trainers and coaches.

*For those who like to bet I would be betting on University of Louisville football this year. With their new strength and conditioning coaching staff they will be hard to beat. Want to see some proof of their strength? (and he’s a linebacker):

Things I've Learned

I originally wrote this blog in January. Somehow I forgot about it and it's been sitting alone in a word document, until now.

This past year I have learned a lot. I think it is really interesting to sit back and think about the biggest things you have learned in the past 365 days. A year seems to fly by, but it amazes me how much knowledge one can gain and experiences one can have. Here are a few of the things I've learned off the top of my head:

-You have to take chances (even if they make you uncomfortable).
Send that email, go to that seminar, take the hard classes, do what others say can't be done. If you never try you'll never know what could have been. I have taken more chances this year than ever and had more success than ever. Coincidence? I think not.

-READ, READ, READ.
I have read more books this year than in my entire life. I have learned a ton more about training, nutrition, business, psychology, writing, etc. Here are a few of my favorite authors from the past year

Rippetoe, Remedios, Thibadeau, Berardi, Schuler, Forsythe, Tate, Ferruggia, Covey, Carengie, Nate Green, Ferris, Venuto and Waterbury just to name a few.

-Biotest Spike is addictive. Best energy/focus drink on the market. It would freaking kill Redbull in a fight.

-My EliteFTS shirt appears to say "clitoris" to a client of mine. He was serious.



And I didn't learn this, this year. But It still always applies. Don't forget the basics in life.

-With training: bench, squat, deadlift. Progressive overload.

-With nutrition: Calories in vs. Calories out. Protein, Carbs and Fat (and somtimes Spike). Pre-Peri-Post Workout nutrition.

-With relationships: Open your girlfriend's/fiance's/wife's car door. Call when you say you will. Be on time. Be honest. Give back. Be a man (or woman) of your word.

-PAY IT FORWARD

What are some big things you've learned this year? Let me know in the comments down below.

"Big Brown Truck Pull"

Shawn and I are putting together a team for “Big Brown Truck Pull” . This event is to raise money for “Special Olympics Kentucky”. More than 20 teams are expected to compete and we have heard Paducah Police, Paducah Fire Dept and USEC are competing, just to name a few. The event winner is the team that can pull a 18-wheeler UPS truck 12 feet with the fastest time. There are men’s, women’s and co-ed team divisions. It will take place August 22nd on Broadway during the Downtown After Dinner Festival.

This Friday Shawn and I will be interviewed by a few Bristol Broadcasting local radio stations to hype up the event. We have yet to decide how we want to set our teams up. Each team has 15 members. The main hype is that we are challenging ALL the men’s teams that we can’t be beat.

We have 2 options for our team set up:

Option A. Set a team up with us and our strongest men, women and athlete clients. We would compete in the men’s division and challenge all the men’s teams we can’t be beat (using a Co-Ed team with ages ranging from preteens to sixties).

Or

Option B. Set a team up with us and 4 other strongmen competitors we train with. Again, we would be challenging the men’s division. (This time it would only be us 6 vs. men’s teams of 15).

We are still unsure of our team set up but I can guarantee it will be a good time. It is also for a great cause!

So, what team set up do you think is best? Please let me know in the comments down below!

Think About This...

Won't Back Down

I was driving home one evening and the song “Won’t Back Down” by Tom Petty came over the radio. This isn’t the first time I’ve heard the song by any means. I have been listening to Tom Petty since I can remember. Both my mom and dad used to rock out to some Tom Petty back in the day…and my dad still does.

The funny thing about it was tonight was the first time I have actually “heard” the song. Sure I have listened to it many times and liked the catchy sound. But tonight I “heard” the song. I listened to the song line by line, lyric by lyric. Something clicked inside of me while deciphering the lyrics. If more people approached their day to day life with this motto a lot of people would be better off.

I have lived by the message of this song from as long as I can remember. From the first time I was told I couldn’t do something to standing up for something I knew it was right. I hope everyone clicks the link below and listens to this song. Don’t just listen to it though…shut your eyes and hear the song. After it is over sit for a few minutes and think about the song and how the lyrics affect you.



Everyone will feel different and have different reactions, feelings and emotions. Some may want to sit down and right some goals out. Some may rethink some small things in life. Some may make life changing decisions.

Is there something you have wanted to do but been afraid of failing?

What if you took the attitude that you won’t back down? You won’t let anything stand in your way of reaching that goal. You can’t fail. Failure isn’t an option. You may get knocked back but you will come back smarter and even more determined.

Have you wanted to improve your health?

Have you wanted to lose weight?

Have you wanted to gain muscle?

Have you wanted to feel younger?

Have you wanted to make more money?

Have you wanted to pursue your passion?

Have you wanted to change professions?

Have you wanted to get out of a bad relationship/friendship?

Have you wanted to travel more?

And the list goes on…

Stop listening to others. They just drag you down. Do what 1% of the population does. Go after what you really want and don’t back down. Make it happen. You are the only person that stands in the way of you and reaching what you want. It won’t happen over night, it won’t be easy and you will get knocked back.

But think how damn great it will feel when you finally reach what your goal. Whether it is big or small, it doesn’t matter. You have proven to yourself and others that you can do anything you put your mind to. When you realize this it will open your mind up to a whole new world of opportunity.

From Rage Against the Machine:

“It has to start somewhere
It has to start sometime
What better place than here
What better time than now”

Motivational Kick In The Ass #3

Photo: Client Kelly Atnip deadlifting more than a lot of guys I know, while I coach in the background.


"When I was in Ireland earlier this year, an 18-year-old guy come up to me and asked if I minded showing him the proper technique for a cable crossover. I just asked him how much he benched, and he replied with "85kg" (187 pounds and he weighed about 200).

Doing cable crossovers at that point is roughly the equivalent of preparing for the SAT with a coloring book." -Eric Cressey

The Balancing Act

Early this morning I got out of bed, went through my normal routine and started training clients at 7. I worked back to back until 11 and then it was time to train. I hit it hard today with some push press, standing military, chins, curls and prowler sprints. Finished up with a post workout shake and now typing this blog before heading back to train more clients. I’ve had 2 meals (chocolate peanut butter shake from Precision Nutrition and cottage cheese and blueberries) and I trained my ass off. Is everyday so exact and strict?

Not at all. I eat on track about 90% of the time or better. I never miss a schedule workout. Is my life boring and am I the stereotypical meathead carrying his gallon jug of water around? Hell No. This past weekend I spent at Kentucky Lake with my fiancé. Not to bore you to death with details my groceries I packed included:

Greek Yogurt
Granola
Protein Powder
Protein Bars
Turkey
Whole Wheat Bread
Bananas
Natural Peanut Butter
Eggs
2% Cheese
Miller Lite

Friday night we watched fireworks from the boat, swam a little and had a great time. Eating was normal (healthy some may call it). Saturday we (actually my fiancé) fixed omelets and we packed a cooler full of the foods from the list above. We also packed plenty of beer. We tied up boats with some out of town friends and drank and had a blast all day long. On to Sunday, I had a protein bar for breakfast. I wanted to keep it light because we where heading to Belew’s dairy bar for some great food for lunch. For lunch I had a double cheeseburger and onion rings followed up with some ice cream. We relaxed most of the day; I fished a bit and took it easy. For dinner we ordered pizza before heading back to town.

So what was the purpose of this besides telling you my every waking moment of the weekend (not really the purpose FYI)? To show you it is about balance. Is every weekend that relaxed for me? No. It was a holiday. I took a break. My break looked a hell of a lot better than most people eat. I didn’t count anything all weekend. Did my muscle atrophy since I didn’t count my protein? No, I felt great in the gym today. Will I keep my abs with all the beer and shit food? Well I threw in a couple extra prowler sprints and I’m keeping my calories low today and tomorrow, so probably not. This journey is just that, a journey. A day here or there isn’t going to make you lose all your hard earned muscle gains or gain back all the fat you’ve lost. The only exception to this is physique competitors or competitive athletes in season. Then they need to keep their shit together. If you don’t fall into that category then don’t fall into the trap of all or none. Live a little in moderation. Enjoy life, and drink a cold one for me.

Off Season Soccer Strength

No blog post today. Instead check out my article running on EliteFTS today:

Off Season Soccer Strength

Badass Bison

Tonight for supper I decided to try a little something different. I picked up some sweet American buffalo (bison). Bison is great since they live their lives roaming grassy fields. They aren’t injected full of chemicals, drugs and growth hormones (unlike Ronnie Coleman). Even better… It has more protein and less fat than its buddy, beef.

The Ingredients:


The Meal:


Step 1:
Mix Bison and Feta Cheese in bowl. Add chopped olives.

Step 2:
Add salt, pepper, and garlic salt to taste.

Step 3:
Cook in pan over medium heat for around 5-6 minutes on each side. (Cooking times may vary - so keep an eye on it so it doesn't burn)

Step 4:
Eat

Makes 4 servings (2 if your bulking)

Bison: Yes, it's that Badass.