Online Remote Coaching Programs

Online remote coaching programs are now live! A personalized coaching experience tailored to your goals and needs complete with check-ins and nutritional guidance throughout the entirety of your program. Whether you are trying to lose weight, blow past a current plateau, or are training for a competition, I can help you reach your goals no matter what they are, and where you currently are.

For more information you can contact me here and we will find the right program for you!

Understanding Resistance Training

Resistance training may be one of the most misunderstood topics in fitness and performance. There's plenty of misinformation out there on the inter-webs so let's look at some common myths and misconceptions regarding resistance training.

• Lifting weights will not make women bulky or "manly".
  • This is a common one that I hear all the time and frankly isn't true. It's almost impossible for women to get "bodybuilder bulky" from strength training because they don't produce enough testosterone to support that amount of muscle building, so to get to that level there typically needs to be some form of supplementation to get that amount of muscle building.
• Resistance training makes you slow.
  • I get this from my young track athletes who are just starting out their journey of athletic development. It's been thought that resistance training will make you slow and this isn't the case. To go sprint faster you need to put more force into the ground, so strength training is necessary for speed or power athletes.
• Girls shouldn't lift heavy weights.
  • Every time I have my track girls I see them not wanting to grab anything heavier than an 8 lb dumbbell when they can clearly go much heavier. This comes back to the false notion of them not wanting to get bulky, but to get strong you have to lift heavy weights and progress to heavier weights as you get stronger.
• A good workout will leave you exhausted and sweaty at the end of it.
  • This is something I get from parents, that their kids aren't tired enough at the end of a session, or that they rested too much to get a good workout in. While it may come from good intentions, this "no pain, no gain" thinking that has surrounded fitness and performance training has gone on too long. For high intensity work (max strength, speed, power) there needs to be plenty of rest time so that the athlete can perform to their abilities. While there is a time and place for exhausting workouts they should be used sparingly depending on the goals of the individual.
• You'll see results immediately.
  • I sincerely hope no one truly believes this. For physical changes to occur with resistance training it takes generally 6-8 weeks of consistent training. Before this, you'll see increases in strength, coordination, and power but these are primarily neurological improvements and the physical changes begin to show soon after this. The key with this is that you have to be consistent to see improvements.
• Endurance athletes don't need resistance training.
  • This topic has gained a lot of attention recently and many endurance coaches still won't budge from the way they've always done things. The truth is that resistance training helps stave off injuries, improves running economy and can make you faster. This works because your muscles have now been stimulated to a level that allowed them to fire in a more efficient manner that wasn't happening with just running, cycling, swimming. The benefits of adding resistance training are very clear for endurance athletes and should be part of every training plan.

Why You Should Invest In A Performance Coach

I get it, why would you want to pay a large amount of money to have a coach, when you can get a gym membership for less than $20 a month and maybe just hop in a few classes every now and again. Or you can take to the internet and find the latest and greatest workout from your favorite fitness celeb on Instagram and you too can get in the best shape of your life by copying exactly what they say they do (heavy sarcasm here if you can't feel it).

But, this doesn't always work. More often than not, you may not know how to properly perform the exercises. Or maybe you don't have the mobility or strength to get into those advanced positions they so gracefully display. This also doesn't account for what your personal goals are, or how much time you will need to accomplish them. 

Let's say that you're one of the lucky ones though, you're able to fully execute the exercises and can do so well enough to not hurt yourself. And let's say that you also are able to stick with the program for more than a few days, and you actually get through a couple weeks of training. And maybe you even got to see some results after this, but now what? Likely after four weeks or so you'll plateau and stop seeing progress even though you're doing everything they did. Now that's only if you're lucky, more realistically, you will probably end up getting extremely sore the first few workouts and this will deter most people. Or you may stick it out and complete a few weeks of the program but see absolutely no results from it. Either way, you're not where you want to be and it sucks. The reason is that without close monitoring and programming, you will either not have enough of a stimulus to reach your goals, or you may receive too much and it'll absolutely crush you, which could ultimately put you further away from your goal.

But with a structured program, provided by a qualified professional, that adapts to your needs and goals you will see much more success than compared to a cookie cutter program off the internet. In addition to receiving immediate feedback regarding technique, modifications that suit your needs, and a base of knowledge on how to properly structure training sessions, there is the accountability factor. Because anyone with access to the internet and fifteen spare minutes can grab a free training program online that promises them their best self in 30 days, no one sticks with it. This low barrier to exercise programs is what derails many, because there was no effort in finding that program, they're not invested in getting better. They'll tell their friends that they want to change or reach this goal, but won't put any skin in the game. This is by far the biggest upside to investing in a performance coach. Having to report to someone and putting your money where your mouth is, will work miracles in keeping you consistent and on track to reach your goals.

So stop just settling for doing one workout every other week and having to start over each time, invest in a coach now to truly see progress towards your goals!

Sign up now with my remote coaching services for individualized training plans and nutritional guidance designed to get you  results.