- Prepare for the day: have your food ready for the day... Maybe put that together the night before. - Keep your Protein constant throughout the day, Fats early (first 6-8 hours) and Carbs later (last 4-6 hours, if needed) - Hydrate regularly, all of the body's basic functions require water, so don't skimp on it!! - DO NOT EAT LIKE AN ASSHOLE... - That is all, have a great day

Motivation can and usually does get things started, but in the long run, it wains... Leading us to look for more, this is when discipline takes over. Discipline is when you do something because it's what's the next thing to do, not because you necessarily want to do it. And this is what generates success in the long term. While I will throw motivational quotes in here as well as on my social media, there will be many more stories of discipline shared along the way. I look forward to sharing these with everyone here and sincerely hope that with enough time some of you will share your own stories as well.

What makes the difference between success and failure? More often than not, it is simply the feeling of becoming overwhelmed and not knowing what to do next. All success is predicated on forward progress, which in this case only requires dedication and discipline, this is one arena of life that is very straightforward. Let me show you the simple steps that allow for a much higher success rate! It is my job as your coach to not only give you the tools but also to show you the way and keep you focused on the goal breaking big chunks into 'bite-sized' pieces when things get difficult! This is not a write-it-and-forget program for me, we are in this for the long haul!!

There are certain terms that I will use OFTEN, some are pretty obvious, and others may not be, but either way here is a list for reference. Bench - Bench Press Squats - Barbell Back Squats DL - Deadlift GM - Good Morning RDL - Romanian Deadlift SSB - Safety Squat Bar Smith - Smith Machine OH - Overhead DB - Dumbbell BB - Barbell KB - Kettle Bell To Fail - set will be done to failure R/P - set will be done Rest/ Paused Cluster Set - a set done with multiple very short rest periods (5-10 seconds) within it Widow Maker - a 100 rep set done at the end of a leg day as a finisher Azreal (Angel of Death) - A series of Sets, typically done on a Leg Press, - Set #1 - do 20 reps at a normal pace with the most weight possible - Set #2 - Do 15 reps at a normal pace, followed by an additional 5 reps paused at the bottom - Set #3 - Do 10 reps at a normal pace, followed by an additional 10 reps paused at the bottom - Set #4 - Do 5 reps at a normal pace, followed by an additional 15 reps paused at the bottom There will be exercises that will be unfamiliar, remember that I will be attaching a video library with videos for every movement that will be programmed, until that is finished, I can send them on request from my phone at almost any time that you may need.

Since this is the first entry for this group, I am going to start things off with very basic info.... Just to make sure that everyone is on the same page and, hopefully, to clear up some misconceptions and future questions. There are 3 Macronutrients: Protein, Carbs, and Fat Each has its specific job in the body and all are necessary to a certain degree... some more necessary than others, but that's for another day. Each Macronutrient has a caloric value attached to it: Protein - each gram is 4 calories Carbs - each gram is 4 calories Fat - each gram is 9 calories None of this will be tested on later, it is just good general info for everyone to have. When any of my clients come to me with a desired physique outcome, I/we will discuss their specific calorie needs to achieve that goal. From there, we will design a nutrition program with a particular amount of each macronutrient to best reach their goal!! This is only scratching the surface of this topic, but that is what basic info does! There is more to come, a lot more!!