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Learn how to work out effectively to achieve the results you want! Work with a coach to help you along the way!

30/01/2021

Its Jeff's turn for a little Freeze and Squeeze!!

30/01/2021

What do you do for recovery??

Fitness is more than just the exercise and nutrition. The most important is recovery.

Today I tried Cryotherapy for the first time and I am feeling brand new.

Cryotherapy is great for conquering inflammation, decrease pain, improve endurance, speeds up muscle recovery, increase blood circulation, and even reduces stress.

14/12/2020

Smashing Goals is the only thing I know!!!

Set the daily tasks necessary to make your dream a reality.

What are your goals? Comment below👇

12/12/2020

Do you want to obtain your goals?
Awesome! Now go out and make a plan, take action to execute that plan, then make a new plan and continue to repeat that process.

Plan, Execute, Repeat!!!

What are your current plans and what actions are you taking to execute?

Comment below 👇

10/12/2020

Alright guys time for a real, for real for real post.

As of November 24 2020 at 8pm...this is where I'm at. It's slightly embarrasing...I'm weighing in at 180lbs, (which is a pretty steady weight for me) but my body composition is currently trash.

I'm making this post to be transparent with you guys, even though I spend most of my days training clients and helping them hit goals, I have been slacking and it shows.

Not happy where I currently am, and now that this is public I have no excuse to not follow through with my workouts and staying on top of my eating.

Follow me over the next several weeks as I document my workouts and the changes in my body.

I want to be as transparent as possible and I want to inspire.

Please, if you have questions/comments or suggestions reach out to me as we progress through this journey together.

I will be posting my workout from tonight in AWCL Academy's IGTV. Check it out and see what I've been up to!!!

20/08/2020

Keep. Going.

20/03/2019

Snippet of a recent chest day.
I ALWAYS always always always start my workout out with the appropriate warm up. Honestly, sometimes I take up to a half an hour focusing on muscle activation and range of motion. VERY IMPORTANT. Don’t skip it!!
On to what I was originally going to post...basically a quick look at each of these exercises.
DB Benchpress.
Key points- shoulder blades pinned together and pulled down to allow my chest to activate as much as possible and limit the amount of work my anterior deltoids are doing.
Dumbbells slightly twisted inward to further activate the chest (think breaking the bar on a barbell benchpress)
Standing Cable Chest Press.
Key Points- Again, shoulder blades pulled down and back, for the exact same reasons as above.
Maximize the squeeze at the top of the rep by squeezing your biceps/elbows together.
Cable Uppercuts
Key points - Shoulders (again)
This also doesn’t need to be a large range of motion. When done toward the end of my workout I am more focused on maximizing the activation throughout smaller segments of the greater range of motion.
I know a lot of people do these from the floor up. I find that going top down and at an angle allows me to prevent too much activation of my front delta and get some great stretching tension at the bottom as well. .
I hope this was insightful and useful.
Get Strong!

01/03/2019

Views from this morning 530 boot camp/HIIT class. This was intense. Usually this group moves through things I have them do pretty quickly and with relative ease. Not today. A lot of what we do on a daily basis is a mixture of some resistance training and some cardio. Today was basically pure cardio with an even more intense core workout than usual beforehand. I know that if I get bored prescribing their workouts each week that they are probably bored doing them. I always try to add new workouts and exercises or at least add some new variety to some of our staple movements to keep it fresh and exciting.

07/12/2018

Some highlights from my back work out this morning. Started by warming up with pull ups and light weights on barbell bent over row...From there I moved into “power rows” as I like to call them. Killer on the erector muscles in the back, as well as everything you would normally work from doing barbell bent rows. Next in video is one of my favorites for lats, kneeling unilateral cable pull down. Lastly, bent over reverse cable flyes. .
Workout order as follows...
Warm up
Power Rows
Seated unilateral row (focus on lats) superset with wide grip seated row (mid back)
Kneeling unilateral lat pull
Chin up
Bent over reverse cable flyes
STRETCH

Typically 4 sets of 8-10 or failure

04/07/2018

Never done working on yourself. Continue to grow to be the best you can be In all aspects of life.

04/07/2018

I told my wife (who happens to be a math teacher) I can only add in increments of 45 lmao!

03/07/2018

How do you push up? On the left, the anterior deltoids are doing way too much work. The push up is a chest exercise and on top of putting your shoulders in a compromising position you are also effectively dis-engaging your pectoral muscles because your delts are handling the brunt of the force. ...
On the right the shoulders are pulled down forcing your chest to pick up "the slack" from the shoulders which are no longer doing all the work. This also works stabilizers in and around your chest, shoulders, and core giving you a far more effective exercise than on the left.

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30/01/2021

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