My Training

Hey all!  Today I’d like to post a piece I did for my gym newsletter.  It details my daily routine, training goals, nutrition, programming, etc.  I thought it would be a good resource to put on the blog.  I hope you enjoy it!

Tell us what you are trying to accomplish with your training and nutrition right now.  What are your goals? 

My goals are multi-layered.  First and foremost, I train (and eat) to be healthy, vital, and expand my boundaries.  This is why I will continue to train for the rest of my life.

Second, I train to be strong so that I may help others.  What is strength if I cannot use it to benefit those around me?  The results aren’t only physical – I train for inner-strength that comes from dedication, perseverance, and confidence as well.

Third, I train for fun.  For me, this means exploring how my body can move and acquiring new movement skills.  I train natural human movements ALA MovNat.  In my current program, I’m focusing on hand balancing, explosive jumping, and the ability to safely roll out of a fall.  If you’re training isn’t fun, what’s the point?  As Alwyn Cosgrove states in his first three rules of lifting:  “1.  Do something.  2.  Do something you love.  3.  The rest is just details.”

Why did you choose this goal?  What motivated you? 

For my current program, I selected these skills because 1.  I think they are a ton of fun, and 2. They also represent a weak point in my overall capabilities.  By shoring these up, I can continue to grow in my skill set and my ability to express myself through movement!

Tell us a bit about your training program and why you set it up that way? 

I train roughly 4 days per week.  Three days are structured strength and skill conditioning days, and one day is a freebie, usually spent outdoors with friends playing and having fun.  A typical strength and skill conditioning day consists of 10 minutes of dedicated skill work, 3 heavy lifts, and then a small combo focused on mastering skills while under physical duress (i.e. out of breath, fatigued, environmental complexity, etc.)

Do you use a coach or accountability system to help you? 

My training partner, Coach Nate, keeps me honest.  At this point, however, it isn’t a slog to get into the gym.  If I’m busy and feeling beat up, I just foam roll and take a nap.  If I’m feeling good, I want to come in a train hard because I love what I do!  Besides, if I don’t train for a while I get grumpy and then my wife will let me know. 🙂

Tell us about your nutrition program and why you are following that strategy.

My food-lifestyle (not a diet because it’s all the time) is focused on high-nutrient density, gut health, lowering inflammation, and improving energy – i.e. I eat real food.  Real food = meat, eggs, seafood, veggies, fruit, healthy starches (sweet potato and squash), and some nuts and seeds.  It does not include anything that comes out of a bag or box, has artificial ingredients, or highly refined flours and oils.

I’ve been eating this way for over 4 years, and the simple reason I stick to it is that it works for me.  I feel great, maintain a healthy body fat percentage almost effortlessly, and have a high level of energy.  When I add the other foods back in, I feel like crap.  I’ve spend a lot of time researching nutrition, but in the end, that personal experience was most convincing.

What supplements do you take? 

I try to only take supplements when my normal intake from whole foods is insufficient.  These are currently in my fridge:

  1. Fermented Cod Liver Oil / Butter Oil Blend – The fermented cod liver oil has omega 3’s, vitamin A, and a small amount of vitamin D.  Because it’s fermented, it hasn’t been exposed to heat during processing and so has a smaller likelihood of creating free radicals.  The butter oil is from grass-fed cows and contains Vitamin K2, which works synergistically with Vitamin A & D in the body to promote healthy metabolism.
  2. Probiotic – These are beneficial bacteria that live in our guts and help us digest food properly.  It’s important to remember that nutrition isn’t about ingestion, but digestion!
  3. Chelated Magnesium – I take this before bed as most people in the US are deficient and it promotes a great night of sleep!
  4. Vitamin D3 – I would prefer to get this from the sun but will supplement when I’m unable to get outside for prolonged periods of time.  5000IU.

What is your daily routine like? 

6:45 Wake up and eat breakfast, feed the dog, etc.

7:30 Leave for the gym

7:40-12:15 Coach Adult Personal Training at Force.

12:30-1:30 Lunch and reading.

1:30-3:30  Design programs, respond to emails, and take care of any other work-related business.

3:30-4:30 Workout.

4:45-8:15 – Coach Metabolic Resistance Training at Force.

8:30-9:30 Spend time with my family.

9:45 Lights out.

Anything else you want to share? 

If there was one thing I wish I could help people understand is that training is not about punishment or feeling “beat up”- it’s about improving your health through movement.  You don’t have to beat yourself to a pulp to see results!