Regression: How to Mitigate and Avoid it

Happy August! Summer for the Northern Hemisphere is coming to an end but summer in San Francisco has yet to begin. Hope you all went or are going on your summer vacations and had a blast just as I did. Let’s talk about something that is inevitable even for the most well trained individuals in the world: Regression. 

Regression is going to happen. You’ll go on vacation, you’ll get sick, you’ll get injured, you’ll have a baby, you’ll lose motivation, many things can contribute to a regression. But in order to manage regression we need to have internal and external safeguards to prevent spiralling into total decline. 

As I have told many of you, motivation is temporary, it will come and go, but if we build habits while we are motivated, they can continue to propel us forward even after our month-long motivation dissipates. Let’s talk about a few ways to keep healthy practices even through the tough times. 

Process Goals vs Outcome Goals:

Focus more on what you do, not just what you want. “I’m going to work out 3 times a week” is a process goal. “I want to lose 10 pounds” is an outcome goal. One you can control directly; the other depends on a hundred factors. When life gets hectic, process goals keep you anchored.

Building a Schedule:

This one I’ve found helps people the most, including myself. Don’t just say “I’ll work out twice this week.” Put it on your calendar: Tuesday at 6pm, Thursday at 7am. Treat it like an appointment you can’t bail on. When you’re busy, vague plans vanish first. You’ve got up for work every gosh darn day, tired or not. Treat your fitness the same. 

Don’t Stress Over a Dip in Quality or Quantity: 

When you’re slammed at work, up all night with a newborn (eesh), or just have a honey-do list that extends down the block, it’s okay if your workouts take a hit. Don’t pile guilt on top of exhaustion. Maybe you only get one lift in this week. Maybe you just walk and dial in your nutrition. Good. Done is better than perfect. We’re in it for the long game people!

Keep Doing Things to Make You Feel Good:

Not every healthy habit has to be about the gym. Sleep more. Spend time with people who recharge you. Get outside. Play a game. Take a walk with your partner instead of doom-scrolling alone in bed. Happy people train better period point blank. 

Get off your Damn Phone:

Read a book. Touch some grass. Get some sleep. Plan a date with your partner. Literally anything other than Tik Tok (Instagram reels for my people who don’t want to download Tik Tok). You don’t have to be productive at all times because that is impossible. But DO NOT let your phone get in the way of your goals! 

Consistency always wins. One workout is better than none. Half a workout is better than none. Don't trap yourself in the all or nothing principle. Something is better than nothing because nothing is nothing is nothing. 

See you in the gym….We’re playing that long game ball! 

And let me know if you have someone who is interested in getting a personal trainer! 

Why One-on-One Coaching Works Best

You’ve tried the apps. The group classes. The YouTube workouts. Maybe even a 30-day challenge or a “get shredded” plan from Instagram. But something’s still off. You’re inconsistent. You get hurt. You plateau. You’re putting in the effort but not seeing the progress you expected.

It’s not because you’re lazy. It’s not because you lack discipline. It’s because you’re trying to follow a system that was never built for you.

This is where one-on-one coaching steps in.

Working with a personal fitness trainer in San Francisco gives you more than just exercises to do. You get strategy, feedback, and a plan that fits your body and your goals. In a world full of copy-paste workouts, individualized coaching is the smartest way to train.

Let’s break down why one-on-one coaching works best and who it’s actually built for.

One Size Doesn’t Fit Anybody

Group fitness can be fun. Online plans can get you moving. But when you’re trying to actually change your body get stronger, move better, or recover from injury, you need more than generic programming.

The problem with one-size-fits-all training is exactly that: it doesn’t fit you. These programs can’t see how you move. They don’t know about your old knee injury, your hip tightness, your long workdays, or your sleep-deprived weekends.

Without personalization, most people either burn out, hit a wall, or get hurt.

If your training isn’t based on real assessment and actual coaching, it’s guesswork. That’s where a certified personal trainer makes all the difference. They don’t just give you exercises. They teach you how to move better and progress smarter.

What Makes One-on-One Coaching Different

Here’s what you get in a one-on-one coaching setting that you’ll never get from a class, app, or templated program.

1. Movement Assessment

Before we load anything, we figure out how you move. Where you're strong, where you're limited, and how your body responds to stress. This helps prevent injuries and ensures your training is aligned with your body, not against it.

2. Individualized Programming

Your plan isn’t something I copy from someone else. It’s built for your specific goals, lifestyle, and movement patterns. Whether it’s a strength training program or movement rehab, it evolves based on how you’re responding.

3. Real-Time Feedback

I coach you through every rep, cue your mechanics, and make adjustments on the fly. You’re not left wondering if your form is right. You’ll know it is.

4. Accountability That Actually Works

A good personal fitness coach knows when to push you, when to pull back, and how to help you stay consistent. No more ghosting your workouts because no one’s watching.

In one-on-one training, you’re not just another body in the room. You’re the entire focus.

Who Is One-on-One Coaching Actually For?

You don’t need to be an elite athlete to train with intention. Some of the best results I’ve seen come from people who just wanted to feel better in their bodies again. If you fit into one of these categories, one-on-one coaching might be exactly what you need.

Beginners

If you’re new to the gym or haven’t trained in a while, this is the smartest way to start. You’ll learn how to lift safely, build confidence, and avoid bad habits from the beginning.
You don’t need to “get in shape” first. That’s literally what training is for.

Former Athletes

Maybe you played ball in high school or college. Maybe you’re still competitive on the weekends. You remember what performance feels like, but your body doesn’t move the same anymore. I’ll help you rebuild that edge without re-injuring yourself.

Injury Recovery or Burnout

Been through PT? Are you struggling with nagging pain or overtraining? One-on-one coaching picks up where rehab ends and builds you back to full strength. Movement quality comes first, and then we rebuild power, endurance, and capacity.

Busy Professionals and Parents

You don’t have hours to waste in the gym. You need training that respects your time and actually gets results. Every rep has a purpose. No fluff. Just progress.

Youth Athletes

I coach youth baseball and basketball players and other young athletes who need to train safely while developing speed, strength, and coordination. It’s not just about lifting heavy. It’s about moving well, avoiding burnout, and building habits for the long haul.

Looking for youth training in San Francisco? This is the gold standard.

Why One-on-One Works Long-Term (Not Just for 6 Weeks)

Fitness challenges are everywhere. “Six weeks to shred.” “28-day fat burn.” The problem is they’re short-term hype. They don’t teach you how to train sustainably or how to adjust when life gets messy.

One-on-one coaching focuses on long-term growth. You get to know your body. You learn how to recover, manage stress, and keep training even when motivation dips or life gets chaotic.

Whether you’re in your 20s or pushing 60, you need a plan that adapts with you. That’s what real coaching provides.

At my private training gym in San Francisco, I don’t just train bodies. I coach people through every phase of their fitness life injury, burnout, performance, and everything in between.

What to Expect When You Train With a Personal Fitness Trainer in San Francisco

Here’s what working together looks like:

• A 90-minute movement and strength assessment

• A customized strength training program based on your goals and needs

• One-on-one private sessions (no crowds, no distractions)

• Ongoing feedback, progression, and adjustments

• Honest coaching and clear direction every step of the way

It’s not about smashing yourself into the ground. It’s about building a body that feels strong, resilient, and ready for whatever life throws at you.

Final Thoughts: Show Up. I’ll Handle the Rest

You don’t need to train like a pro athlete or look a certain way to deserve great coaching. You just need to be ready to work and willing to learn.

If you’re tired of guessing your way through workouts or just want to feel confident in your body again, one-on-one coaching is the move.

Looking for the best personal trainers in San Francisco? Let’s talk.

Book a movement assessment or schedule a free discovery call. You show up. I’ll take care of the rest.

The Top 5 Mistakes People Make When Returning to the Gym

So, you’re heading back to the gym. Maybe it’s been a few months. Maybe longer. Life got busy, work got crazy, you had an injury, or maybe you just needed a break.

Now you're ready to train again. That’s awesome.

But here's the deal: how you return matters more than just the fact that you're back. I’ve coached enough people through this phase to know the patterns. People come in fired up, then make a few common mistakes that kill their momentum, wreck their joints, or just leave them discouraged.

Whether you’re stepping into a private training gym, a commercial spot, or working with a personal fitness trainer in San Francisco, avoid these five mistakes and give yourself a shot at real, lasting progress.

Mistake #1: Trying to Pick Up Where You Left Off

This is the most common one and the fastest way to get sidelined again.

Just because you used to deadlift 315 doesn’t mean your body is ready for it right now. Joints, soft tissues, and even your nervous system need time to readjust. Muscle memory is real, but it’s not magic.

I’ve seen this play out a dozen times. Someone walks into the gym, grabs the same weights they were using six months ago, and either strains something or feels wrecked for a week.

What to do instead: Start at 60 to 70 per cent of your “last known max,” and be patient. Rebuild the patterns first. Focus on movement quality before load. Strength comes back quickly when it’s built on a solid foundation.

As a certified personal trainer, I always begin with a full-body movement assessment to see what’s changed. Even a small imbalance can derail your return.

Mistake #2: Focusing on Intensity Over Consistency

You don’t need to prove anything on Day 1. And honestly, you shouldn’t.

One of the biggest myths in fitness is that every session needs to leave you wrecked. That’s not training. That’s punishment. And it usually backfires. You crush your first session, get sore for three days, skip the next one, and just like that, your consistency is gone.

What to do instead: For the first few weeks, shift your mindset. The win isn’t how hard you go. It’s that you showed up. Build rhythm before you build intensity. Think about training to train.

Three solid sessions a week will always beat five random high-intensity grinds. When I build a strength training program for a returning client, the first goal is to reestablish a training groove. One you can actually stick with.

Mistake #3: Ignoring Movement Quality

Most people head straight to the squat rack without checking how they’re moving. Time off, combined with stress and sitting, can change how your body moves. Your hips might feel tighter. Shoulders aren’t rotating the way they used to. And that matters more than you think.

If your joints don’t move well, your lifts won’t feel good. Worse, you increase your risk of injury.

What to do instead: Rebuild your base. Hit some mobility work. Focus on bracing, balance, and control. If your squat feels off, don’t force it. That’s the perfect moment to slow down and figure it out.

Every new client I coach starts with a 90-minute session to analyze how they move. Whether you’re an experienced lifter or someone coming back from injury, the goal is always the same: clean up the way you move before adding weight.

Mistake #4: Skipping Recovery and Mobility Work

You’ve probably said it before. “I’ll stretch later.” Or, “foam rolling isn’t really my thing.” Then suddenly your back’s tight and your shoulder feels weird after a few workouts.

When you're getting back into training, your tissues need help recovering. That doesn’t mean spending hours doing yoga, but it does mean giving your body what it needs to adapt and grow.

What to do instead: Build recovery into the plan. Five to ten minutes of focused mobility before and after training can go a long way. Pay special attention to the hips, shoulders, and spine. You’ll move better, recover faster, and stay consistent.

At my private training gym in San Francisco, mobility isn’t an afterthought. It’s a key part of smart training.

Mistake #5: Training Without a Plan

A lot of people walk into the gym with no structure. They hit a few machines they remember, throw in some curls, maybe some cardio, and call it a day. There’s no progression, no real purpose.

Random workouts lead to random results.

What to do instead: Have a plan. Whether it’s written by a personal fitness trainer near you, or something structured you’re following solo, your training should build from week to week. That’s how you get stronger without guessing.

Every plan I build is tailored to the individual. We adjust based on your energy, schedule, movement quality, and progress. It’s not about doing more. It’s about doing the right things in the right order.

Wrapping It Up: Train Smarter, Not Harder

Getting back into training should feel exciting, not overwhelming. You don’t have to prove anything. You just have to show up, move well, and stay consistent. If you avoid these common mistakes, your body will thank you, and your results will speak for themselves.

Whether you’re rebuilding after a layoff, recovering from injury, or just ready to get strong again, I’ve got your back.

Looking for a personal trainer in San Francisco who understands what it’s like to start over, and knows how to get you where you want to go?

Let’s talk.

Book a free call or schedule your 90-minute movement session and let’s get after it.

That Weekend Warrior Diet

Happy July and welcome to this doozy of a read!

Many of my clients (you all, reading this right now) say it’s way easier to eat well and track their food during the week but once Friday afternoon rolls around? Who knows what's about to happen. Weekend nutrition becomes a bit of a mystery. And to be clear, I’m not above it either, but I am cognizant of it, which helps me stay on track not just during the weekend but during the week as well.

You may have heard me mention that 1 pound of body fat = 3,500 calories. So, if you eat in a 500-calorie deficit daily, that’s 3,500 fewer calories over 7 days, roughly one pound of fat loss per week. Sounds great in theory and many of us aim for that, but many of us don’t achieve that.

Say you crush it Monday through Thursday, hitting that 500-calorie deficit each day. That’s 2,000 calories down by Thursday night. Then Friday rolls around: happy hour with friends. Saturday: brunch, maybe a few mimosas. Sunday: Chinese takeout from YH Beijing and all of a sudden, you’re up 2,000+ calories over the weekend, and that progress you made earlier in the week? Poof.

I’m not telling you not to go out, or not to enjoy food. I would never take that from you, if my trainer told me that, I’d be out the door too. But I do want you to be aware of what’s actually happening and how it impacts your long-term goals.

Here are a few things to keep in mind:

Eating out almost never gives you enough protein. That’s a problem if you’re trying to gain or even maintain muscle (which is hard to do while losing weight).

Alcohol literally blocks muscle growth. It messes with your recovery, your sleep, your hormones, your caloric intake, and yes, your motivation the next day.

Restaurant meals are often super high in fat. Hidden oils, creamy sauces, deep-fried mystery toppings all add up.

You don’t know how many calories you’re eating. No judgment. Neither do I. That’s kind of the issue.

So What Can You Actually Do About It?

1. Frontload Your Protein Early in the Day

If you know you’re going out later, get 60–70% of your protein in by lunch. That way you’re not playing catch-up with an Irish Car Bomb in hand.

2. Track Something Instead of Everything

Don’t want to track all weekend? Fair. Instead, pick one target: maybe just track your protein, or log your drinks, or aim to stop eating by a certain time. Even partial awareness is better than none.

3. Plan One “Anchor” Meal Per Day

Choose one meal that’s dialed in whether it be high protein, high fiber, or whatever your goal is. If brunch is chaos, make dinner count. Or vice versa.

4. Pre-Log the Big Stuff

You don’t have to log the mint leaf on your mojito, but if you know what’s going down later, maybe a burger, carne asada fries, cervezas? Just log it ahead of time and build the rest of your day around that.

5. Set a Floor, Not a Ceiling

Instead of saying, “I won’t eat more than XYZ,” say, “No matter what, I’ll hit at least 120g of protein.” That shifts your mindset from restriction to consistency.

6. Zoom Out. It’s Just 2 Days

Don’t let a single weekend derail your confidence. One weekend doesn’t ruin your progress but how you respond to it might. Build habits. Monday’s always coming.

I’m not asking you to give up all fun or else I would be a bad trainer and a worse friend. I still want you to enjoy life, food, drinks, and whatever other inebriants you partake in. But be aware of what you are eating or drinking and base your long-term goals on that. Be real with what's sustainable! We’re playing the long game.

The Benefits of Creatine Monohydrate: Muscle Growth, Brain Function, and More

If you're looking to build lean muscle, boost brain power, and speed up recovery, creatine monohydrate is one of the best supplements you can take. Backed by decades of research, creatine is safe, effective, and trusted by athletes, bodybuilders, and everyday gym-goers alike.

In this guide, we’ll explore the top benefits of creatine monohydrate, including how it helps with muscle growth, cognitive function, workout performance, and recovery.

💪 Creatine Monohydrate and Muscle Growth

One of the most well-known benefits of creatine is its ability to support muscle size and strength. Here's how it works:

• Increases ATP production: Creatine helps your muscles produce more ATP (adenosine triphosphate), the body’s main energy source during high-intensity exercise.

• Improves workout performance: More available energy means you can lift heavier, perform more reps, and train with higher intensity.

• Supports muscle hypertrophy: Creatine draws water into muscle cells, increasing cell volume and triggering pathways that promote muscle growth.

• Speeds up training progress: Over time, consistent creatine use can lead to greater gains in lean muscle mass and strength compared to training without it.

If you're following a strength or hypertrophy-focused training plan, creatine can maximize your muscle-building potential.

🧠 Creatine for Brain Function and Mental Focus

What many people don’t know is that creatine isn’t just for physical performance; it also plays a role in brain health and cognitive function.

• Enhances memory and mental clarity: Creatine helps maintain energy levels in the brain, which can support memory, processing speed, and mental sharpness.

• Reduces mental fatigue: Whether you're studying, working long hours, or dealing with stress, creatine can help reduce brain fog and improve focus.

• Supports brain energy metabolism: By increasing ATP availability, creatine may help protect brain cells and support long-term brain health.

If you're someone who wants to stay sharp both in and out of the gym, creatine is a simple and effective nootropic.

🏋️‍♂️ Boosts Performance and Endurance

Creatine is especially valuable during high-intensity training like weightlifting, sprinting, or interval workouts. Benefits include:

• Increased power and strength: Perfect for explosive movements like squats, deadlifts, and sprints.

• Improved endurance in short bursts: Creatine allows you to perform more work before fatigue sets in.

• Better training output: With more energy, you can push harder in every session, leading to faster progress.

Whether you're a beginner or an advanced athlete, creatine helps you train harder and recover faster.

🔁 Faster Recovery and Reduced Muscle Soreness

Recovery is where progress happens and creatine can help speed it up.

• Reduces muscle damage and inflammation: This can mean less soreness after tough workouts.

• Supports hydration: Creatine helps your muscle cells retain water, which is essential for repair and recovery.

• Shortens rest periods between workouts: You may feel more recovered and ready to train again sooner.

Faster recovery = more frequent training = better results.

How to Take Creatine Monohydrate

• Recommended dose: 3–5 grams daily

• Timing: Anytime is fine, morning, pre-workout, or post-workout. Just be consistent.

• No loading required: You don’t need to cycle or load creatine. Simple daily use works best.

• Stay hydrated: Drink plenty of water to help your muscles fully benefit from creatine.

Is Creatine Safe?

Yes. Creatine monohydrate is one of the most researched supplements in the world. It’s considered safe for long-term use and has been shown to support health in people of all ages.

Final Thoughts: Should You Use Creatine?

If your goal is to build muscle, improve mental focus, increase endurance, and recover faster, creatine monohydrate is a science-backed, affordable way to get results.

As a personal trainer, I recommend creatine for most clients whether you're trying to gain muscle, boost brain performance, or simply get more out of your workouts.

What is RPE and Why It Matters?

RPE—Rate of Perceived Exertion—is a 1–10 scale that tells us how hard a set feels. An RPE 10 means you couldn't do another rep; RPE 9 means you had maybe one left in the tank. It’s not just about pushing to failure every set—it’s about being honest with how close you actually are to failure, especially within your programmed rep range. If I give you a set of 10 reps, I want you choosing a weight that makes that range feel like a real effort—not something you could’ve done 5 more times.

Why I Ask "How Many Reps Did You Have Left?"
When I ask that question, I’m doing two things: First, I’m trying to gauge how hard the set actually was based on your performance—how the bar moved, how your body responded. Second, I’m assessing how you perceived it. Because even if I see that a set was clearly far from failure, what really matters is whether you felt like it was close. That gap between real effort and perceived effort? That’s where a lot of missed progress lives. Closing that gap helps us drive progress without wasting time on "easy" sets that don't stimulate real change.

You’re Stronger Than You Think—And We’re Going to Prove It
Here’s what I see all the time: most people stop too early. They think they’re at RPE 9, but they had 3, 4—even 5 reps left. That’s not close enough to failure to make real gains. So in our upcoming sessions, we’ll be intentionally pushing to true failure on certain sets. Why? Because until you feel what failure actually is, it’s hard to accurately judge effort. Don’t worry—it’s controlled, it’s safe, and it’s necessary. You're stronger than you realize, and it's time to train like it.

Boost Your Protein Intake + A Special Offer Just for You!

Special Offer: Free Training Session! I truly appreciate your support, and to thank you, I’m offering a free training session for every client who refers someone that signs up with me. If you know someone who’s ready to start their fitness journey, send them my way and enjoy a free session on me! Now listen up because this is an important article this month. 

Protein is an essential part of a balanced diet, helping to build muscle, support metabolism, and keep you feeling full longer. Whether your goal is to lose weight or gain muscle, increasing your protein intake can make a significant difference.

According to Kris Gunnars, protein helps reduce appetite by increasing levels of satiety hormones while decreasing levels of the hunger hormone. This makes you feel fuller for longer, leading to a natural reduction in calorie intake. Additionally, protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories digesting it. “Although not all sources agree on the exact figures, it is clear that protein has a much greater thermic effect (20 to 30%) than carbs (5 to 10%) or fat (0 to 3%). A thermic effect of 30% for protein would mean that 100 calories of protein end up as only 70 usable calories” (Gunnars). This increased calorie burn can make a significant impact on weight loss and energy expenditure.

For muscle building, protein is essential for repairing and growing muscle fibers, especially after workouts. A steady intake of high-quality protein can improve muscle mass and strength over time while preventing muscle loss during weight loss phases. Experts recommend aiming for about 30% of your daily calories to come from protein and ensuring you eat three balanced meals a day to maintain steady energy levels and muscle recovery.

Start your day with a high-protein breakfast by adding Greek yogurt, eggs, or a protein smoothie to your morning routine. Here are two great high-protein breakfast options:

1. Scrambled Eggs with Avocado & Whole-Grain Toast: A combination of eggs, avocado, and whole-grain toast provides protein, healthy fats, and fiber to keep you energized.

2. Cottage Cheese & Berry Bowl: A bowl of cottage cheese topped with fresh berries, chia seeds, and a drizzle of honey makes for a protein-packed, delicious start to the day.

For lunch and dinner, focus on lean proteins like chicken, fish, tofu, or legumes. Here are three high-protein meal ideas:

1. Grilled Salmon with Roasted Vegetables: A nutrient-dense meal packed with healthy fats and protein.

2. Turkey & Black Bean Chili: A hearty and satisfying dish filled with lean protein and fiber.

3. Lentil & Spinach Stir-Fry with Tofu: A plant-based meal rich in protein and essential nutrients.

Snacking smart can also make a big difference—keep almonds, cottage cheese, or protein bars on hand for a quick and nutritious boost.

To make things even easier, here are two simple, protein-packed recipes to try:

1. Protein-Packed Overnight Oats: Combine ½ cup oats, 1 scoop protein powder, 1 tablespoon chia seeds, and ½ cup almond milk. Let it sit overnight, then top with fresh berries and nuts in the morning.

2. Simple Grilled Chicken & Quinoa Salad: Toss grilled chicken breast with cooked quinoa, spinach, cherry tomatoes, and a drizzle of olive oil and lemon juice for a refreshing, protein-rich meal.

Gunnars, Kris. "How Protein Can Help You Lose Weight." Healthline, May 29, 2024.https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#increases-calories-out. Accessed [Date].

The Strength Training Solution for Fat Loss—No Endless Cardio Required

If you're looking for a scientifically backed way to accelerate body composition improvements while retaining muscle, German Body Composition (GBC) training might be the missing piece in your routine. Originally developed by legendary strength coach Charles Poliquin, this method leverages metabolically demanding resistance training with strategic rest periods to maximize fat utilization and metabolic efficiency.

What is German Body Composition Training?

GBC training is a structured resistance training approach designed to shift your body into fat utilization mode. It prioritizes compound movements, short rest intervals, and a high training density to optimize hormone release—specifically growth hormone—which plays a key role in fat metabolism. Unlike traditional cardio-heavy fat loss approaches, GBC helps you maintain (or even build) muscle.

The Science Behind GBC

One of the main drivers of GBC's effectiveness is its ability to induce lactate accumulation in the muscles. The body responds to increased lactate levels by releasing more growth hormone, which supports fat breakdown and lean muscle retention.

Lactate Accumulation

Lactate accumulation occurs when your muscles produce energy at a high rate, leading to a temporary buildup of lactic acid. This happens when you're pushing your muscles close to fatigue, such as during higher-rep weight training with short rest periods. The burning sensation you feel in your muscles during intense exercise is a direct result of this buildup.

For the average person, lactate accumulation can feel like an intense muscle burn towards the end of a challenging set. It signals that your body is working hard and helps drive the release of growth hormone, aiding in fat loss and muscle preservation. Over time, your body adapts, increasing your ability to clear lactate more efficiently, leading to improved endurance and recovery.

Additionally, the high workload and short rest periods keep your heart rate elevated, making this a form of resistance-based training with controlled rest periods that boosts calorie burn both during and after your workout.

Metabolic Efficiency

Metabolic efficiency refers to the body's ability to effectively utilize energy from various sources (such as fat and carbohydrates) to sustain physical activity and overall function. In the context of GBC training, improved metabolic efficiency means the body becomes better at utilizing fat for energy, optimizing hormone regulation, and enhancing recovery. For the average person, this translates to feeling more energized during workouts, improved endurance, and greater fat utilization and fat loss over time.

Metabolic Efficiency in GBC Training

GBC training enhances metabolic efficiency through several mechanisms:

• Increased Lactate Threshold: By training with short rest periods and supersets, your body becomes more efficient at processing and clearing lactate, leading to better endurance and recovery. As your lactate threshold improves, you’ll be able to sustain higher intensities for longer without experiencing the burning sensation as early. This means you can push through more repetitions or maintain effort in your sets before fatigue forces you to stop, ultimately improving overall performance and work capacity.

• Optimized Hormonal Response: The lactate buildup triggers a surge in growth hormone, which plays a significant role in fat utilization and muscle hypertrophy/growth.

• Higher Caloric Expenditure: The full-body nature of GBC workouts and the strategic exercise pairing keep energy demands high, sustaining an elevated heart rate, increasing overall caloric burn and enhancing fat metabolism.

• Improved Mitochondrial Function: The demand placed on the muscles enhances mitochondrial efficiency, meaning your body becomes better at generating energy from stored fat. This can be achieved through many forms of regular consistent exercise. 

How to Structure a GBC Workout

A standard GBC session consists of supersetting an anterior/posterior upper/lower body exercise with the inverse anterior/posterior upper/lower body exercise. This means pairing an anterior (front side) upper body exercise with a posterior (back side) lower body exercise, and vice versa, to maximize muscle engagement, metabolic response, and heart rate. Here’s an example:

Workout Template:

• A1: Squats [Anterior Lower] – 3-4 sets of 10-12 reps (30-45 sec rest)

• A2: Pull-Ups (or Lat Pulldown) [Posterior Upper] – 3-4 sets of 10-12 reps (30-45 sec rest)

• B1: Romanian Deadlifts [Posterior Lower] – 3-4 sets of 10-12 reps (30-45 sec rest)

• B2: Dumbbell Shoulder Press [Anterior Upper] – 3-4 sets of 10-12 reps (30-45 sec rest)

• C1: Walking Lunges [Anterior Lower] – 3 sets of 12 reps per leg (30 sec rest)

• C2: Hanging Leg Raises [Core] – 3 sets of 15 reps (30 sec rest)

GBC for Fat Loss

1. Increased Growth Hormone Production – Higher lactate levels stimulate the release of fat-burning hormones, including growth hormone, which helps break down fat and preserve lean muscle.

2. EPOC (Excess Post-Exercise Oxygen Consumption) – Afterburn Effect – Following intense exercise, your body burns calories at an elevated rate as it requires extra oxygen to restore itself, repair muscles, and replenish energy stores. This post-workout calorie burn can last for hours, contributing to fat loss and boosting metabolism long after the session ends.

3. Full-Body Activation – Alternating between upper and lower body exercises in GBC keeps your heart rate high, ensuring full-body muscle engagement. The strategic pairing of exercises forces blood to travel longer distances, maintaining a high level of energy expenditure and maximizing caloric burn throughout the workout.

4. Muscle Retention – Unlike steady-state cardio, GBC training helps preserve lean muscle mass while promoting fat loss, making it an ideal choice for those aiming to get leaner without sacrificing strength or muscle. 

Pro Tips for Maximizing Results

• Keep Rest Periods Short: This is what drives the metabolic and hormonal benefits.

• Choose Compound Movements: Squats, deadlifts, presses, and rows engage multiple muscles and boost calorie burn.

• Progressive Overload Over Time: Gradually increase weights while maintaining good form.

• Dial in Nutrition: A high-protein diet supports muscle retention and fat loss.

Final Thoughts

If fat loss is your primary goal, but you don’t want to sacrifice muscle in the process, German Body Composition training is a game-changer. By incorporating it into your routine 3 times a week, you’ll not only see a leaner physique but also improve overall conditioning and strength. Give it a try and let the results speak for themselves!

Understanding the Impact of Ozempic on Muscle Loss and Physical Decline

What is Ozempic?

Ozempic (semaglutide) is a prescription medication primarily used to manage type 2 diabetes. It has also gained popularity for its weight-loss benefits by helping regulate blood sugar levels and reducing appetite. However, its use comes with important health considerations, particularly concerning muscle loss and overall physical decline.

Why You Should Think Twice About Using Ozempic

While Ozempic is effective in promoting weight loss, it often comes at the cost of muscle mass, leading to sarcopenia—a condition characterized by the progressive loss of skeletal muscle and strength. This is particularly concerning for older adults, but it can affect anyone who is not actively working to preserve muscle mass. Key risks include:

• Reduced Strength and Mobility: Losing muscle makes daily tasks, such as climbing stairs or lifting objects, more challenging.

• Slower Metabolism: Muscle plays a crucial role in maintaining a healthy metabolic rate. As muscle mass decreases, calorie expenditure drops, making long-term weight management harder. A drastically slowed metabolism increases the likelihood of weight regain, as the body burns fewer calories even at rest.

• Increased Risk of Falls and Injuries: Weakened muscles can lead to instability, poor coordination, and a greater likelihood of falls or fractures.

• Loss of Endurance: A decrease in muscle mass leads to quicker fatigue, making physical activities more difficult.

• Weight Regain Risk: With a reduced metabolic rate, individuals who discontinue Ozempic or return to previous eating habits may find themselves regaining the lost weight quickly, sometimes even surpassing their initial weight.

A Better Alternative: Strength Training and Calorie Tracking

Instead of relying on Ozempic, consider a sustainable approach to weight management and muscle preservation:

• Strength Training: Engaging in resistance exercises at least three times a week can help maintain muscle mass, improve metabolism, and enhance overall physical performance.

• Calorie Tracking: Using apps like MyFitnessPal or Cronometer can help you monitor your caloric intake and ensure you're consuming enough protein and nutrients to support muscle retention while losing fat.

• Gradual Weight Loss: Aiming for a slow, steady weight reduction of 1-2 pounds per week reduces the likelihood of muscle loss and metabolic slowdown.

• Prioritize Protein Intake: Consuming adequate protein supports muscle recovery and preservation while promoting satiety.

• Stay Active Daily: Incorporating movement throughout the day, such as walking, stretching, or yoga, can enhance metabolism and overall health.

Is Ozempic Right for You?

Despite its benefits, Ozempic may not be the best solution for long-term health. Here are a few reasons to reconsider:

• Significant Muscle Reduction: If you already have low muscle mass, Ozempic could worsen your condition.

• Physical Performance Decline: Those who rely on strength and endurance, such as athletes or physically active individuals, may struggle with performance.

• Increased Frailty in Aging Adults: Older individuals should be cautious about muscle deterioration and its long-term consequences.

• Metabolic Slowdown and Weight Regain: Individuals who lose weight too quickly may find it difficult to maintain their results in the long term, leading to potential rebound weight gain.

Final Thoughts

While Ozempic may seem like an easy weight-loss solution, the risks of sarcopenia, metabolic slowdown, and potential weight regain should not be ignored. A well-balanced approach that includes strength training and mindful nutrition will yield more sustainable, long-term health benefits.

Strength Training Programs for Different Training Frequencies

When it comes to strength training, the frequency of your workouts plays a crucial role in determining how effectively you can build strength and muscle. Whether you’re training just once a week or up to seven days a week, it's essential to choose the right program that matches your goals, your recovery abilities, and the time you can commit to training.

I’ll break down different strength training programs based on how many days per week you’re training, with an emphasis on maximizing muscle growth by hitting each muscle group at least twice a week.

Training Once a Week (1x per Week)

Program: Full-body workout

While training each muscle group only once a week might sound like a good option for those short on time, it’s generally not the most efficient approach for muscle growth or strength development. Research shows that training each muscle group at least twice a week is far superior for stimulating muscle growth, as muscle protein synthesis peaks within 24-48 hours after training and drops off significantly after that (Schoenfeld et al., 2016). Therefore, hitting each muscle group more frequently leads to better long-term gains. That said, if you're only able to train once a week, a full-body workout could be the most effective way to maximize your results. With just one session per week, you’ll want to hit all the major muscle groups in a single, intense workout.

Example Full-body Workout:

• Deadlifts

• Squats

• Bench press

• Pull-ups

• Lunges

• Rows

• Overhead Press

Training Twice a Week (2x per Week)

Program: Two Full-Body Workouts

When training only twice a week, the key is to focus on hitting each muscle group in a full-body workout while ensuring you're maximizing the recovery time between sessions. The goal is to provide enough volume to stimulate muscle growth while keeping the frequency high enough to take advantage of the muscle protein synthesis response.

Example Schedule:

• Day 1: Full-Body Workout

• Day 2: Rest

• Day 3: Rest

• Day 4: Rest

• Day 5: Full-Body Workout

• Day 6: Rest

• Day 7: Rest 

In this schedule, you perform two full-body workouts per week with plenty of rest days in between to allow for recovery. By spacing the sessions out, you ensure that muscle protein synthesis stays elevated without risking overtraining. This program can be adjusted based on your recovery needs, but ideally, you should space the two workouts out by at least 48-72 hours.

Training Three Days a Week (3x per Week)

Program: Upper/Lower Split (Alternating Weeks)

The traditional Push/Pull/Legs (PPL) Split is a popular choice for a three-day routine, but it comes with a flaw: it only hits each muscle group once per week. This may work for beginners, but for optimal growth, training each muscle group twice a week is a better approach.

Instead, I recommend an Upper/Lower Split that alternates in a two-week cycle:

Week 1:

• Day 1: Upper Body

• Day 2: Rest

• Day 3: Lower Body

• Day 4: Rest

• Day 5: Upper Body

• Day 6 & 7: Rest

Week 2:

• Day 1: Lower Body

• Day 2: Rest

• Day 3: Upper Body

• Day 4: Rest

• Day 5: Lower Body

• Day 6 & 7: Rest

This setup allows for three workouts per week, but the key is that it hits each muscle group twice every 8 days, which is ideal for growth.

Training Four Days a Week (4x per Week)

Program: Upper/Lower Split (Standard)

With four days a week, you can maintain the Upper/Lower Split but with a more standard setup. This allows you to hit each muscle group twice a week while balancing your recovery.

Example Split:

• Day 1: Upper Body (Push/Pull)

• Day 2: Lower Body (Legs & Core)

• Day 3: Rest

• Day 4: Upper Body (Push/Pull)

• Day 5: Lower Body (Legs & Core)

• Day 6 & 7: Rest 

This split is great because it balances intensity and volume. You can structure each session around big compound lifts, with accessory work targeting smaller muscle groups to ensure well-rounded development.

Training Five Days a Week (5x per Week)

Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split

At five days a week, you have the flexibility to either stick with an advanced Push/Pull/Legs (PPL) Split or use a High Intensity/Low Intensity Split where the focus is on training intensity rather than muscle groups trained. 

Push/Pull/Legs Example:

• Day 1: Push (Chest, Shoulders, Triceps)

• Day 2: Pull (Back, Biceps)

• Day 3: Legs (Quads, Hamstrings, Glutes)

• Day 4: Rest

• Day 5: Push (Chest, Shoulders, Triceps)

• Day 6: Pull (Back, Biceps)

• Day 7: Rest

With this approach, each muscle group is trained twice every 8 days, but be cautious about overloading on volume, as too much could result in fatigue or overtraining. If recovery is a concern, consider alternating between heavier, low-rep days and lighter, higher-rep days.

High Intensity/Low Intensity Split Example:

• Day 1: High Intensity (Heavy Squats and Lower Body Accessories)

• Day 2: Low Intensity (Upper Body)

• Day 3: Rest

• Day 4: High Intensity (Sprints and Lower Body Accessories)

• Day 5: Low Intensity (Upper Body)

• Day 6: Rest 

• Day 7: High Intensity (Power Cleans and Full Body Accessories) 

This setup gives you lots of flexibility in your 5 sessions, allowing you to hit all muscle groups twice a week and focus on more intense exercise 2-3 times a week. 

Training Six Days a Week (6x per Week)

Program: Push/Pull/Legs (PPL) Split or Upper/Lower Split (6 Days)

At six days per week, you have more time to dedicate to your workouts, allowing for a more comprehensive approach to your training.

Push/Pull/Legs (PPL) Split Example:

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Day 4: Push

• Day 5: Pull

• Day 6: Legs

• Day 7: Rest

This program allows you to hit each muscle group three times per week, which is ideal for advanced trainees. Just be sure to manage the volume per session, as excessive work can lead to burnout.

Alternatively, you can use a Upper/Lower Split for six days:

Upper/Lower Split Example:

• Day 1: Upper Body

• Day 2: Lower Body

• Day 3: Upper Body

• Day 4: Lower Body

• Day 5: Upper Body

• Day 6: Lower Body

• Day 7: Rest

This ensures that each muscle group is hit three times per week, which is excellent for building both strength and size.

Training Seven Days a Week (7x per Week)

I don’t recommend training 7 days a week because it won’t allow sufficient time for recovery. Over time your body won’t be able to handle this volume of work and overtraining will occur likely leading to injuries and overall fatigue. 

Conclusion

When structuring your strength training program, the key takeaway is to train each muscle group at least twice a week for optimal growth and strength development. While the one-day-a-week approach may seem convenient, it’s highly inefficient and will likely limit your progress. My recommendation for people is training 3-5 times a week with an Upper/Lower Split. This will allow sufficient stimulus to create muscular growth and enough recovery to avoid overtraining leading to great gains!

No matter your frequency, make sure you're focusing on proper volume, and listen to your body.

References

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172. 

Master Your Gains: The Power of Periodization in Your Workout Routine

Are you feeling like your workouts have hit a plateau? You're putting in the effort, but you're not seeing the progress you once did. If this sounds familiar, it might be time to introduce periodization into your fitness routine. Periodization is a strategic approach to structuring your workouts over time to maximize strength, endurance, and muscle growth while reducing the risk of overtraining. Let’s dive into what periodization is, why it works, and how to implement it effectively.

What is Periodization?

Periodization is the systematic planning of physical training. It involves varying your workout intensity, volume, and type of exercise over specific periods (typically broken down into weeks or months) to optimize performance and recovery. The goal is to avoid stagnation by continually challenging your body, allowing it to adapt and improve.

In simpler terms, periodization is like giving your body a roadmap for progress—intentionally changing the structure of your workouts over time to ensure you're always making progress without burning out.

Why Periodization Works: The Science Behind Adaptation

Your body thrives on adaptation, but if you constantly do the same exercises, sets, and reps, your muscles become accustomed to the load, and progress slows down. This is called the principle of diminishing returns.

Periodization is effective because it alternates stress and recovery. By changing up your rep and set schemes, you can target different aspects of fitness like strength, hypertrophy (muscle growth), power, and endurance at various stages. The different phases of periodization also allow you to prioritize recovery, which helps reduce the risk of injury and overtraining.

The Basic Phases of Periodization

To make periodization practical, we’ll break it down into four basic phases:

1. Endurance Phase

• Focus: Improve cardiovascular endurance and muscular stamina.

• Rep/Set Scheme: 3-4 sets of 15-25+ reps (higher reps, moderate load).

• Duration: 3-6 weeks.

• Goal: Build a strong aerobic base, improve muscle endurance, and prepare the body for heavier loads. The focus is on increasing the efficiency of the cardiovascular system and the muscles’ ability to perform prolonged work.

2. Hypertrophy (Accumulation) Phase

• Focus: Build a solid foundation of endurance and strength.

• Rep/Set Scheme: 3-4 sets of 12-15 reps.

• Duration: 3-6 weeks.

• Goal: This phase focuses on building muscle mass by maximizing time under tension, muscle fatigue, and metabolic stress to stimulate muscle fibers. This is where you may find “the pump”.

3. Strength (Intensification) Phase

• Focus: Increase overall strength.

• Rep/Set Scheme: 4-6 sets of 6-10 reps.

• Duration: 4-6 weeks.

• Goal: Here, you’ll work with heavier weights (around 75-85% of your 1RM) to increase strength. The reduced reps allow you to focus on lifting heavier loads, inducing strength development.

4. Power (Realization) Phase

• Focus: Maximize explosiveness.

• Rep/Set Scheme: 3-5 sets of 2-5 reps.

• Duration: 2-4 weeks.

• Goal: This phase is about lifting near-maximal weights (85-95% of your 1RM) and training for power. You’re aiming for maximum output, focusing on strength and explosiveness, which leads to greater neuromuscular adaptation.

5. Recovery (Deload) Phase

• Focus: Active recovery, rest, and recharging for the next cycle.

• Rep/Set Scheme: 2-3 sets of 10-12 reps with lighter weights.

• Duration: 1 week.

• Goal: During this phase, you reduce the intensity and volume of your workouts to allow your body to recover and repair itself. This phase is critical to prevent burnout and overtraining. You may do lighter, easier workouts or focus on mobility and flexibility.

How to Implement Periodization in Your Routine

To make periodization work for you, it’s important to align your training goals with the right phase. Here’s a simple guide to get you started:

1. Determine Your Goal:
   Are you training for hypertrophy (muscle growth), strength, endurance, or power? Knowing your goal will help you decide how to structure each phase. If you’re building muscle, you may spend more time in the accumulation and strength phases. If you’re a powerlifter, you may prioritize the strength and peaking phases.

2. Structure Your Plan:
   Map out a periodized training plan for the next few months. For example, you might start with 4 weeks of endurance training, followed by 5 weeks of strength training, 3 weeks of power development, and a 1-week deload. This will give your muscles time to adapt at different stages while preventing burnout.

3. Adjust Intensity and Volume:
   In each phase, you'll manipulate the volume (sets and reps) and intensity (weight lifted). In the accumulation phase, focus on higher reps with moderate weights. In the strength and power phases, lower your reps and increase your weights. Always ensure that the intensity matches your goal.

4. Track Progress:
   Keep track of your lifts, reps, and recovery. Over time, you’ll be able to see the progression in your strength and muscle development, making adjustments as necessary.

Tips for Success with Periodization

• Listen to Your Body: Even within a periodized plan, you need to adjust based on how you feel. If you’re feeling extra fatigued, it might be time to extend your deload phase or reduce the intensity.

• Be Consistent: Stick to your plan for at least 3-4 weeks before making any changes. Periodization is most effective when you allow adequate time for adaptation.

• Prioritize Recovery: Don’t underestimate the importance of the deload and recovery phases. They are crucial for long-term progress and injury prevention.

• Customize Your Plan: You don’t have to follow a cookie-cutter periodized program. Feel free to adjust the rep schemes, phases, and timelines based on your individual fitness goals and schedule.

Periodization is one of the most effective tools for breaking through plateaus, building muscle, and improving strength over time. By varying your rep and set schemes, you can prevent overtraining, stay motivated, and ensure that your body continues to adapt in the right way. Whether you’re new to periodization or you’ve been using it for a while, tweaking your training phases regularly can keep your workouts fresh, effective, and aligned with your goals.

Are you ready to get started with periodized training? Drop me a message with your current training goals, and I can help you tailor a periodization plan that’s perfect for you! Email me at ethanrichperformance@gmail.com. Happy Training!

Wanna be a Corporate Athlete? Here are 7 Exercises You Need to Be Doing!

Do you consider yourself one of the athletes in the office? Do you look around and think you’d dominate the company softball team? Maybe you’re the self-proclaimed LeBron of Thursday night intramural basketball, or you’re religiously training for a half marathon in a few months. However you showcase your athleticism, I want to put it to the test. I’ve developed a few metrics to aim for as a corporate athlete aged 20 to 40. (For those outside this age range, these movements are still relevant, but goals and measurements may need to be adjusted.)

1. Pull-Ups

(Men: 6 reps, Women: 1 rep)
Pull-ups are a fantastic (though challenging) exercise for strengthening the back and serving as a key indicator of overall upper body strength. According to Rhea and Alvar (2004), bodyweight exercises like pull-ups significantly improve upper body strength and muscular endurance, which is beneficial for shedding defenders and fighting for position in games. If you find pull-ups difficult, try the lat pulldown with a weight that's less than your body weight or perform eccentric pull-ups, focusing on the eccentric or lowering portion for about 6 to 10 seconds for both exercises. 

2. Broad Jump

(Men: 1.2x height, Women: 1.05x height)

(Measured from the starting position at the toe to the landing at the heel) 
Whether you're a corporate athlete or not, jumping is essential. Many people stop jumping at a young age, but the ability to leap not only showcases athleticism but is also a key indicator of long-term muscle and bone health (Faulkner et al., 2000). Sayers et al. (1999) established a strong link between vertical jump performance and overall athletic ability, highlighting the significance of explosive power, which impacts all fast-twitch movements in sports. To enhance leg power and jumping ability, incorporate double-leg jumping in all directions and advance to plyometrics like squat jumps and single-leg hopping.

3. Bench Press

(Men: 1.1x bodyweight, Women: 0.75x bodyweight)
The bench press is the ultimate assessment of overall upper body strength. It targets the pecs, shoulders, and triceps, and Faigenbaum and Myer (2010) emphasize its role in developing strength for contact sports. The pushing strength developed here translates well to improving your ability to create space from defenders while maintaining stability through contact. To further enhance this movement, include push-ups, dips, and dumbbell presses in your routine.

4. One Mile Run

(Men: Under 8 minutes, Women: Under 9 minutes)
Muscular endurance and aerobic capacity are crucial for sports performance. Chaddock et al. (2010) indicate that higher levels of cardiovascular fitness are associated with improved athletic performance, making the one-mile run an effective cardiovascular assessment. Aim for 75 to 150 minutes of moderate to intense cardiovascular exercise each week to maintain sport performance. Running, swimming, biking, or participating in a HIIT class are all excellent ways to get your cardio in.

5. Squats

(Men: 1.4x bodyweight, Women: 1.2x bodyweight)
Squats are excellent for strengthening the quads and glutes. McBride et al. (2009) found that different squat depths impact muscle activation, significantly enhancing lower body strength. A study by Smith et al. (2008) emphasized that squatting also enhances overall balance and coordination, key factors in sports performance. There’s a wide variety of squats to choose from including standing up from your desk, goblet squats, barbell back squats, and more. 

6. Deadlift

(Men: 1.6x bodyweight, Women: 1.25x bodyweight)
Often hailed as one of the best indicators of full-body strength, the deadlift is key for improving hamstring, glute, and back strength. Stone et al. (2007) highlight that deadlifts enhance hip hinge mechanics, leading to improved jumping, sprinting, and core strength. Often demonized for causing lower back pain, the real culprit is hunching over your desk for 40+ hours a week without strengthening the lower back through exercises like deadlifting. Like squats, deadlifts have many variations, including single kettlebell deadlifts, dumbbell Romanian deadlifts, and trap bar deadlifts.

7. Plank

(1 minute)
The plank is the ultimate core exercise, testing the abdominals' ability to brace while also challenging mental fortitude. Gilleard and McMeeken (2007) found that core stability exercises like the plank significantly improve balance and functional movement, which are crucial for overall athletic performance, enabling you to brace through contact and move precisely on the court or field. You can perform the plank on your hands or elbows, and on your feet or knees.

Now Get After It!!

These exercises are essential for your performance both inside and outside the office. If you can’t meet some of these metrics, that’s okay! They serve as standards to strive for. Regardless of age, each of these exercises will enhance your performance in that Thursday night game, on that softball team, or for that half, in turn propelling you into office lore. Try these out for yourself and see where you can improve your game, your coworkers might just be inspired to join you.