Pay the Price Fitness LLC

Pay the Price Fitness LLC Fitness service with over 15,000 hours and 12 years of experience to deliver evidence based workouts

01/15/2026

Just a little snippet into what velocity-based training is and how I use it in my training. Velocity-based training has shifted entirely how I approach strength training in order to keep my athletes healthy, injury-free and continuing to see strength gains in the gym and crush any aesthetic goals outside of the gym. I will continue to share more ways I use this in my training, as I could speak on the importance of this style of training for hours. For now, here is a little intro. Feel free to reach out with any questions.

After my first few years of coaching, I was surprised with how many people used to chalk up the months of October, Novem...
09/05/2023

After my first few years of coaching, I was surprised with how many people used to chalk up the months of October, November and December as Ls towards their goals. It was assumed that all the progress from the prior 9 months would be wiped away by the holidays, only to have to ‘restart’ again in the New Year. Getting rid of this defeated mindset involved shifting the expectations for these months and, most importantly, planning ahead. A simple outline of a plan allows you to better adapt to the uncontrollable. Not planning ahead leaves room for these hurdles to become excuses.

Taking the moderate approach (as mentioned in the slides) to your training cycles does not mean you are going to achieve...
08/18/2023

Taking the moderate approach (as mentioned in the slides) to your training cycles does not mean you are going to achieve moderate results. It simply means that you do not have to beat yourself into the ground and GO HARD ALL DAY EVERYDAY to achieve the body or performance you want. While I agree most people do not train at an adequate intensity to achieve their goals consistently, I also don’t agree with the narrative that your training has to be this soul sucking session each time like social media feeds us.

When you are starting out, find your 8 rep max (RM) in all the main lifts, and work on making that weight your 12 RM. Now with your new 8RM, do the same. After you get comfortable with that rep range, go heavier and lower that rep range from finding your 5 RM and make it your 8 or 10 RM. With your new 5 RM, repeat. This process can take years of consistently lifting but your body will transform tremendously during that time as long as you put in the work.

As always, don’t hesitate to ask any questions and I am more than happy to help.

Last time I shared some great templates for general strength and got a lot of great feedback from many of you. This time...
07/28/2023

Last time I shared some great templates for general strength and got a lot of great feedback from many of you. This time we have specialized program templates with a hypertrophy focus; one for the arms and another for the peach. With specialized hypertrophy programs, you will have more volume and frequency on the target muscle tissue so the nutrition and recovery is vital for success in the program. I would not suggest somebody that is new to lifting to hop right into specialized programs, you have not quite developed the endurance to withstand the volume of specialized programs quite yet. Start with some of my general strength templates first, develop a good foundation and once you can dedicate more time to the gym, nutrition and recovery then a specialized program will be great for you. As always if you have any questions I am more than happy to help; just have to ask. Hope you find this post helpful and share it with your friends if you did - thank you for looking.

The best coaches to the most elite athletes in the world use templates to design their programs. Do not confuse this wit...
07/14/2023

The best coaches to the most elite athletes in the world use templates to design their programs. Do not confuse this with the cookie-cutter programs that flood the ad space in your feed that promise unrealistic goals in an unattainable amount of time by using their ‘revolutionary’ or ‘optimal’ program designs. Any program that does not involve a prior assessment and individualized updates throughout, should not cost you a thing. So here are some templates to give you a nudge in the right direction with your time in the gym. The great thing about fitness is there are a million and a half ways to get to the same end goal. The amount of variables in that process are endless and specific to each person. If you try any of these out, I am happy to give (to a certain degree) specialized guidance to the program - all you have to do is ask and I am happy to help. Even without specialized guidance, if you follow these templates frequently, challenging yourself throughout, while implementing progressive overload and staying injury-free…just these templates you could get over a decades worth of training; on mamas.

Time is the most common roadblock for the general population in maintaining a consistent workout schedule. Consistently ...
07/07/2023

Time is the most common roadblock for the general population in maintaining a consistent workout schedule. Consistently dedicating the time to move your body daily is difficult to do for long stretches of time. I am also guilty of this. There are times when I fall off the wagon and getting back on starts with chipping away with 15min workouts. Committing myself to a 15min workout is much more attainable than a daunting 45min workout. Other times when I am in a good groove, the workday gets away from me and my dedicated 60min workout window is now 20-30min. Rather than calling it a wash because I can’t get in my full lift, I use that shorter window and do one main compound lift or circuits at home. Remember: it doesn’t always have to be so all-or-nothing: use that limited time you have to move your body daily but make sure you are challenging yourself each time. This is a good tool to use in those periods when time is an issue… but your results will be limited; after a while you will need more stimulus than just short workouts to see noticeable results. Any program selling you the same results as a 60min workout in 20-30min with their ‘revolutionary’ system of training is bu****it.

Thank you for all the birthday love 🙇‍♂️. Childhood favorite breakfast to start the 33rd year 🥳.Team "Egg-In-The-Hole" o...
11/12/2021

Thank you for all the birthday love 🙇‍♂️. Childhood favorite breakfast to start the 33rd year 🥳.

Team "Egg-In-The-Hole" or "Egg-In-A-Basket?"

As a kid I used to love watching artists at the grocery store paint signs or window art. Here’s my first stab at some gr...
04/27/2021

As a kid I used to love watching artists at the grocery store paint signs or window art. Here’s my first stab at some graphics inspired by old school hand painted grocery adverts. Stay tuned for website launch (shooting for June 1).

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