Train For Life Strength and Conditioning

Been racing the sun for more years than I can remember at this point. Attacking each morning has truly been life changing, but just like any other aspect of self improvement, it didn’t happen overnight. For years I woke up early to train clients because that’s the requirements of my profession. But on the days I didn’t have early appointments, I’d stay up later the night before, and fight the alarm in the morning. My sleep schedule sucked. My sleep quality sucked. That slo...wly bled its way into my days, and while I could still work at a high level, my own workouts suffered from it. I sought out people who were early morning go getters, and studied their habits. Waking up earlier than you have to means you’ve overcome a hurdle at the very start of the day. It propels you forward the rest of the day, then the rest of the week, and then the rest of the month. But it takes that first day. And it takes all the days in between then and now when you DON’T want to do it but you STILL do it. This mornings run kind of sucked. Didn’t feel all that energetic, stride felt shorter, body felt tighter. But it got done regardless, and just like they always say, The only workout you’ll regret is the one you didn’t do. So while everyday you might not have the extra juice you’re used to, you will ALWAYS feel better after you’ve put in the work. One morning at a time people #morning #morningmotivation #wakeup #goodmorning #riseandshine #run #runner #running #morningworkout #earlymorning #noexcuses #hardwork #discipline #consistency #goals #ironmantraining #140point6 #70point3 #triathlon #cardio #motivation #workout #exercise #fitness #personaltrainer #selfcare #mindset #sunrise #healthylifestyle #healthy See more

Another fun summer trip to Sea Isle #beachlife #beach #seaislecity #seaisle #jerseyshore #newjersey #shore #vacation #family #love #blessed #kids #squad #sons #twins #identicaltwins #summer #ocean #sand

We’ve become so enamored with the get rich easy and get in the best shape with little effort or time that it’s totally devalued the most critical component of success: Hard freakin work. You can’t replace it, no matter how smart you think you are! #mindset #hardwork #success #discipline #consistency #goals #gains #exercise #workharder #raiseyourlevel #workout #fitness #coaching #lifecoach #motivation #motivationalquotes #personaltrainer #gym #gymmotivation #cardio #lifting #weights #strengthtraining #sweat #grind #hustle #noexcuses #noshortcuts #nodaysoff #riseandgrind

Instead of mimicking the types of exercises you see the ultra fit person doing, try matching their consistency. Instead of mimicking a fad diet, match a healthy persons consistency with proper portions. We constantly disregard the time consuming hard work that is essential for creating success for ourselves in every aspect of our lives. No shortcuts is a sentiment echoed by every single successful person. You will never hear someone say they got it easy and without sacri...fice unless they’re trying to sell you bullshit products. Train hard consistently. Eat energy efficient foods consistently. Mimic the successful person’s work ethic, not just the exercises or their food selections. #success #hardwork #mindset #exercise #workout #motivation #mondaymotivation #grind #healthy #fitness #gymmotivation #gym #strengthtraining #personaltrainer #life #lifecoach #health #wellness #bodybuilding #weightloss #positivity #positivevibes #noexcuses #goals #cardio #running #discipline #activelifestyle

Summer is in full effect, which means schedules are getting hectic! Grab a spot in class for July and keep your health and fitness in check

Discipline picks up where motivation ends. It’s like the spare tire when you get a flat. It won’t take you as fast, but it will ultimately help get you to your destination while you fix the problem that’s draining your motivation. #discipline #motivation #consistency #mindset #sefcare #exercise #wellness #healthy #healthylifestyle #success #workout #fitness #nutrition #weightloss #bodybuilding #muscle #strengthtraining #goals #gains #fitnessmotivation #gym #gymmotivation #lifecoach #lifestyle #diet #flexibility #mobility #body

Trying my damndest to keep my weight from dropping below 175 lbs with all of the increased cycling and running while starting my prep for next years full Ironman. I know. If you’re struggling with losing weight you don’t want to hear someone say they’re trying to keep from losing weight. But truth is gaining shit weight is easy as hell when your eating is garbage. And losing weight while not tracking calories and continuing to eat garbage is a winless battle. Eating the righ...t foods takes calculation to maintain a healthy weight just as it does to lose unhealthy weight. Learn about the 3 major nutrients. Learn how each one has a PURPOSE, and that losing weight isn’t as simple as eliminating carbohydrates while stuffing our face with as much of the other nutrients that we want. Mileage and time will continue to increase over the summer and into fall, so it’ll take constant tweaking of nutrition to keep things where I want to be. Keep learning. Keep adjusting. Keep improving. #nutrition #diet #foodforfuel #exercise #healthyfood #healthylifestyle #healthy #fitness #cardio #strengthtraining #weights #lifting #strong #muscle #personaltrainer #consistency #mindset #carbs #protein #fat #fitnessmotivation #gym #gymmotivation #lean #gains #running #cycling #swimming #ironman #triathlon

I hear it every day from someone that they are still not losing weight even though they’re in a caloric deficit. When I ask if they’re legitimately tracking everything, liquids and solids, we always find the problem. So many pick and choose what to track. This little handful of chips, cookies, or pretzels isn’t much. I’m not going to record this. Multiply that by the 4-5 times a day we snack, and you’re easily ingesting 500-600 extra calories a day. That 3500-4200 EXTRA cal...ories a week, which is about a pound of body weight. That estimate of additional calories is probably on the lower end for most people. Tracking everything sucks, but so does everything that’s new to us and that requires time and energy out of our day. If you’re 20-30 lbs overweight and are happy, do you! But if you have a significant amount of weight you’re carrying around that puts you at risk for countless diseases and ailments, then this is the work that is necessary. Only we will suffer the consequences of our actions, but loved ones in our lives will also feel it when our bodies start to turn on us due to years of neglect when it comes to nutrition. Find someone to hold you accountable. Reach out for help. There are plenty of coaches / nutritionists / dietitians out there willing to help! #accountability #selfhelp #selfcare #nutrition #diet #food #coaching #personaltrainer #gym #weightloss #fitness #weightmanagement #consistency #caloriecounting #fatloss #healthy #healthylifestyle #healthyfood #foodforfuel #motivation #hardwork #exercise #bodybuilding #strengthtraining #cardio #mindset #workout #success #discipline #wellness See more

Stress may cause us to retain SOME excess weight, but it’s how we deal with stress that really counts when it comes to the number on the scale. Had someone tell me I’m up about 20 lbs, but it’s covid. Who hasn’t gained weight? Many people haven’t. I’m a new parent. Everyone I know that has a child has gained weight. Many new parents haven’t. ... My coworkers suck and my boss is an ass. Many people work jobs with people they’re less than ecstatic about and don’t gain weight. We look for any reason to pin the blame on. Removing personal responsibility for how we manage our emotions when we are overloaded with stress makes us feel like we aren’t failing because of anything WE are doing. It’s something out of our control. When one person gets stressed and sits down with a bowl of ice cream, another person with the same stress is going for a long walk. While someone drinks 4-5 alcoholic drinks to get away from their daily stress, someone else is going for a hike or a bike ride. Stress will always be a part of life, which is why it is crucial to not only expect it at some point, but to have a plan in place for when the res flags of stress and anxiety start going up. Learn how to identify the warning signs and patterns, and then you can learn to implement better coping mechanisms when they arise. Seeking out a therapist, coach, or a friend you know who deals with stress in a better way is a great place to start. Life isn’t always perfect, so you won’t always have the motivation to make the healthier choice. Plan for it. #mindset #motivation #healthy #healthylifestyle #habits #stress #anxiety #selfcare #exercise #weightloss #fitness #workout #gym #gymmotivation #cardio #peace #wellbeing #wellness #consistency #happy #positivity #therapy #lifecoach #hardwork #discipline #strengthtraining #strong #activelifestyle #nutrition #diet

Utilizing as many muscle groups in one exercise is a great way to hit all the major muscle groups when you’re pressed for time. Alternating snatch with a reverse lunge. Throw in:30 seconds of any core exercise between sets, and shoot for as many rounds as you can with the time you have. We can all make 10-20 minutes for ourselves. No excuses!! #exercise #workout #homeworkout #homegym #gym #gymlife #motivation #fitnessjourney #fitness #personaltrainer #healthy #muscle #strengthtraining #strong #flexibility #mobility #wellness #body #lifting #cardio #hiit #core #athomeworkouts #noexcuses #selfcare #mindset #hardwork #gains #goals #fit

Nutrition: On point Physical Training: On point Mental Training: On point I’ve always struggled with the last one. I’ve never had an issue pushing past my comfort zone physically in the gym, but taking myself out of my comfort zone when dealing with the mental side of life was always a different story. I’ve always needed noise around me to drown out what was in my head. Silence was the enemy. If there’s one thing I’m most grateful for during the pandemic, it’s that it forced... me into isolation more. It forced me to face the mental hurdles with as much force as I face the physical ones. Reaching out for help in that department was a game changer. Now, I love the silence. My thoughts shifted, and my mind now pushes me even further physically than I had thought possible. It’s no longer the enemy, and my body has responded. I feel better physically than ever. Your body truly does follow the path of your mind. It makes eating healthy easier, training when I don’t feel like it easier, and sticking to the daily routine easier. You learn to enjoy the process, and know that the process is never over while we still have a pulse. Live every day like it may be your last. Tell your friends and family you love them daily. If today is your last, would you be happy and proud of the way you spent it? #mindset #mentalhealth #strong #selfcare #selflove #happy #love #personaltrainer #gym #gymlife #exercise #muscle #lift #weights #flexfriday #abs #chestday #gains #motivation #workout #healthy #healthylifestyle #nutrition #diet #noexcuses #hardwork #grind #positivevibes #lifecoach #fitness

Being average is fine. Just showing up and going through the motions while staying in your comfort zone is fine. I’d rather a client get in 5 mediocre workouts a week than none at all. But for those who are looking to go above average, you must give above average effort. Increasing the weight when you know you could’ve done more the previous set. Increasing the speed on the treadmill when you know you’re capable of going just a little bit faster. These are the little things... that lead to big changes over time. Once you’ve acclimated to working out regularly, it’s imperative that you adjust your workouts every 4-6 weeks, and put real focus and effort into the body parts and exercises that most people despise. They despise it because it’s hard! But hard makes champions. Easy keeps you on par with everyone else. #motivation #exercise #workout #fitness #hardwork #lifting #grind #gains #muscle #cardio #nutrition #eating #healthy #lifestyle #mindset #personaltrainer #gym #gymlife #positivity #happy #wellness #body #selfcare #strengthtraining #noexcuses #lifecoach #strong #weightloss #getmoving #felxibility

We all want the quick fix. 2 weeks of extremism with either our diet or exercise program to jumpstart our new lifestyle. The problem is that you can’t maintain an extreme diet or training program. But nobody wants to hear make small changes, and see where we’re at a year from now. Today’s society is all about immediate gratification. It’s one of the few reasons why I don’t subscribe to any 30, 60, or 90 day challenges. They usually involve some form of elimination diet, o...r telling you to do multiple training sessions a day for a period of time. You burn out, and very rarely make it through the entire challenge period. If you do, you’re so sick of the eating and training protocol that you can’t wait to finish it. But then you feel fat and unhealthy 6-12 months later, and search for the next guaranteed quick fix. I’ve had more people tell me I should’ve just started with small, sustainable changes like you said. Now I am a year later, and still stuck at the starting line. You can’t rush success, so you might as well enjoy the process by making tiny changes that still allow you to do the things and eat the things you enjoy in moderation. #motivation #exercisemotivation #exercise #fitnessmotivation #fitnessjourney #cleaneating #healthy #healthylifestyle #food #nutrition #diet #detox #cleanse #workout #weightloss #strong #gymmotivation #gymlife #gym #personaltrainer #lifting #weights #mindset #success #goals #gains #noexcuses #noshortcuts #getmoving #mealprep

I’m not big on using the flip of a calendar page as motivation to start making positive changes in your life, but after the year we had, use whatever means necessary! If 2020 brought you down, it’s up to you to pull yourself up. Life throws everything at you, a lot of positive but a lot of negative as well. How long you let the negative things hold you stagnant is up to you. Every feel good story involves overcoming adversity. Creating a positive outcome when the deck of negativity was stacked against you. Positive change doesn’t just happen. It doesn’t show up when you’re least expecting it. It’s something you earn by taking small steps to implement better habits into your day, then repeat them with consistency. Make 2021 the year you overcome adversity, and put 2020 out with the trash!

It’s always impossible until you do it. #motivation #riseandgrind #goodmorning #hardwork #noexcuses #grind #goals #exercise #lifestyle #healthylifestyle #healthyhabits #wakeup #workout #weekend #fitness #fit #fitnessmotivation #exercisemotivation #quotes #positivity #happy #wellness #mindset #success #personaltrainer #gym #gymlife #Lansdale #cardio #lift

Unless you’re eating a fruit only diet, quit looking at the types of fruit as a reason for the scale not moving in your favor. The problem lies in the much more calorie dense foods you’re consuming on a weekly basis.

Life can improve dramatically when you start drowning out the noise around you and turn all your focus inward. The world could use more self reflection.

2020 has been quite a ride. We’ve seen people divided, fighting, name calling, and throwing away life long friendships over things they disagree on. But it’s also been a year of growth for many. If anything, this past year has taught me the importance of blocking out negative noise. Staying in a neutral mindset, where you don’t get swayed too far one way or the other. In a year where so many people have felt they needed to choose a side, I chose to keep my focus primarily ...on myself and family. I’ve deleted many people from my life who did nothing but spew negativity. When you’re in control of your emotions, you’re in control of your life. This has been by far the hardest thing for me to change: how I react to bad news or negativity. Most times the best reaction is no reaction. Why give your energy to something that will serve no purpose to you in a positive manner? If one thing Facebook Memories has done, it’s shown me how negative I was 8-10 years ago. I thought the complaining was a healthy way to release frustration, but it ultimately kept me in a negative state of mind. Negative talk from those around you will eventually pull you down. But what about how you talk to yourself? Self degrading comments to yourself are equally as bad if not worse than from someone else. What you tell yourself daily matters. When something negative pops into your head, immediately think of something positive in your life. It goes a long way into changing your personal self perception. How you view yourself is eventually how you’ll view the world around you. Change how you view yourself, and the world becomes that much more beautiful. See more

January is right around the corner! Spots will fill fast. Reserve your spot in class before they’re filled!

One of the most tiresome things people will use to explain their lack of progress. Genetics play a big role in things like height, body shape / type, eye and hair color, etc.. Habits are what mold our bodies and minds. We begin emulating what we see and hear the day we are born. If you were raised in a house of unhealthy eating and inactivity, the odds of you picking up those same habits is insanely high, almost guaranteed. The older we get, the more we learn about life outs...ide of our personal environment. Trying to change habits the older we get can seem impossible, because it’s changing all we’ve really ever known. Undoing most of what we’ve been programmed to do takes us away from the things that made us feel good emotionally, but might have been ruining the quality of our life and setting us up for many different diseases later in life. I’ve seen countless people from unhealthy environments change their habits one small step at a time and go on to change their life for the better. I’ve seen people on medications to combat the results of an unhealthy lifestyle change their habits and eventually get off the meds, even though most of their family before them had to use the same meds for their entire life. Genetics did not doom these people. Their habits did. Putting a reason on something like genetics is a way of protecting our emotions, because it takes responsibility off of our shoulders and places it on something out of our control. Own your habits, good or bad. Not liking the direction your health is going? Look at the small things you do every day and ask Does this habit help propel me in the direction I wish to be heading? Change daily habits = change your life. But it starts with self accountability and responsibility. #motivationalquotes #motivation #positivity #happy #healthy #health #lifestyle #nutrition #healthyhabits #success #goals #gains #gym #gymlife #cardio #diet #food #workout #exercise #personaltrainer #strengthtraining #strong #mindset #discipline #hardwork #noquit #sweat #weightloss #fitnessjourney #fitness

It’s easy for you. 4 words used to discredit the effort and time of those performing at a high level. -It discredits getting up before the sun rises. -It discredits the 5am gym sessions. -It discredits the early bed time when everyone else is binging their favorite show. ... -It discredits the hours each month spent on the weekends planing and prepping the meals. -It discredits staying on track with food on the weekends when everything and everyone around you is saying to let loose and go nuts. -It discredits the short maintenance workouts on vacation. -It discredits going through the motions on the days that you didn’t feel like it. -It discredits the gallon of water you drink daily. Your response every time someone tells you It’s easy for you? You do it. #discipline #hardwork #consistency #gains #success #fitness #motivation #riseandshine #wakeup #earlyriser #goodmirning #mindset #healthylifestyle #healthyfood #healthy #noexcuses #workout #weightloss #exercise #lifecoach #personaltrainer #selfcare #gymmotivation #wellness #cardio #nutrition #food #diet #gym #gymlife

Had a client hit a milestone this week. They stopped caring about the number on the scale. They stopped dissecting every selfie looking for imperfections. They told me I feel more alive than I ever have, which makes repeating all the little habits we’ve implemented easy. I yearn to get up and attack my day, because I know the pay off will come if I stay persistent and consistent. I almost cried. This is the mindset we work for. This is why we do the things necessary on the ...days we don’t feel like doing them. The reward is the pleasure of the process. Growth and self improvement is a hell of a thing to experience when you start to feel it take over. Coincidentally, when they stopped using what they saw in the mirror or on the scale as the main source of measuring their success, the results they had been chasing started to happen naturally. The only finish line in life is death. Not hitting a number on the scale, not lifting a certain anoint of weight, and not getting six pick abs. When end dates come, whether you’ve hit your goal or not, there will always be a letdown. Stop putting a timeline on your personal growth, learn to fall in love with the process, and everything else will take care of itself. #trusttheprocess #growth #mindset #love #selfcare #fitness #motivation #lifecoach #exercise #healthy #healthylifestyle #nutrition #diet #workout #gym #gymlife #personaltrainer #gains #strong #strengthtraining #lift #happy #noexcuses #hardwork #positivevibes #lifechanging #wakeup #body #wellness #flexibility

The day is what you make it. Starting the day with a good decision (making a healthy breakfast, doing a light workout, reading, meditating etc.) puts your mind in a better place and ultimately can affect how you react to whatever the day throws at you. Start your day good! #goodmorning #riseandshine #riseandgrind #thankful #positivity #mindset #healthy #habits #morningmotivation #morningroutine #getup #mentalhealth #selfcare #exercise #meditation #stretching #flexibility #nutrition #diet #earlyriser #happy

It’s here! And so far those who have had the chance to test ride it haven’t had many positive things to say about it!

Thinking we can get in the best shape mentally and physically without changing our daily habits is like choosing swamp land to build a house on. No matter what the finished product looks like in your head, without a stable foundation it is destined to collapse time after time. Our foundation is built off of our daily habits. They determine our ability to stand firm even in the midst of chaos. The major change, or finished product that most people see is just the collection ...of minor changes, done for weeks, months, and years. The person doesn’t notice the changes because they’re looking at themselves every day, and most give up due to the feeling of not making progress. But the true progress lies in the results you don’t see. Waking up earlier. Going to bed earlier. Meal prepping for the week. Working out when you’re tired. Learn to implement healthier choices into your day, then watch your habits evolve. Only when your habits are changing will you then notice your body changing. Change your choices, change your future! #motivation #mondaymotivation #positivity #happy #healthy #mindset #exercise #nutrition #food #diet #workout #gym #gymlife #fitness #personaltrainer #habits #lifestyle #running #cardio #weightloss #fitnessjourney #goals #gains #strengthtraining #hiit #sweat #hardwork #selfcare #lift #Lansdale