Gage Norman Coaching

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Pupukea, HI
Gage Norman Coaching

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Helping busy adults build strength, lose fat, improve posture, and create habits that last through evidence-based fitness, nutrition, and recovery coaching.

In-person on Oʻahu’s North Shore or online. Book your free assessment.

10/25/2026

Don’t jet lag yourself every weekend. You’re throwing off your circadian rhythm.

10/17/2026

1 pack 20min before an another 2 miles in

10/14/2026

Comment SLEEP and I’ll send you the link

10/02/2026

APNEA TRAINING
Train your body to perform with less oxygen.

→ Improve CO₂ tolerance
→ Build breath control
→ Stay calmer under stress
→ Improve respiratory efficiency
→ Develop mental resilience
→ Better control during training + life

10/02/2026

You don’t have to stop eating steak and eggs to care about your cholesterol.

I eat both regularly.

Red meat gives you high-quality protein, heme iron, zinc, B12, creatine, selenium and other nutrients that are valuable for health and performance.

But here’s the part that gets lost in nutrition arguments:

Red meat and eggs aren’t my entire diet.

I rotate my protein sources between beef, eggs, fatty fish, chicken, nonfat Greek yogurt and whey.

I eat plenty of fruits and vegetables.

I intentionally prioritize fiber, including soluble fiber from foods and psyllium husk.

I eat fatty fish and supplement with EPA + DHA omega-3s.

And I pay attention to saturated fat across my entire diet, rather than obsessing over whether one individual food contains it.

Most importantly, I actually check my bloodwork.

ApoB. LDL-C. HDL-C. Triglycerides.

Because you don’t have to guess how your body is responding.

Nutrition doesn’t have to be “red meat is killing you” vs. “cholesterol doesn’t matter.”

There’s a lot of room in the middle.

Eat nutrient-dense foods.
Prioritize fiber.
Vary your protein.
Know your numbers.
Adjust when needed.

If you want to get comprehensive bloodwork done, I use Superpower⁠ to track my biomarkers over time. Their current membership includes 150+ biomarkers across two blood draws, including ApoB and a lipid panel.

For omega-3s, I use Momentous Omega-3⁠ — 1,600 mg of EPA + DHA per serving and NSF Certified for Sport.

Links in bio.

10/02/2026

Hate to break it to you but creatine won’t cover that gap

10/02/2026

Check the link in my bio for the ones I have been using for years.

They take some time to get used to but have been the best thing for plantar fasciitis in the long run.

10/01/2026

You can’t remove stress from your life. You can get better at handling it.

That’s one of the biggest things I’ve taken away from apnea training.

The D-Ball Dash puts you in a pretty uncomfortable situation on purpose.

Carry a heavy ball underwater.
Come up. Row hard.
Swim.
Go back underwater.
Repeat.

Your heart rate is elevated. Your muscles are working. CO₂ is building and your brain is telling you to breathe.

The instinct is to panic and rush.

The skill is learning to stay composed.

That’s why I love apnea training.

It’s not just about how long you can hold your breath. It gives you opportunities to experience controlled stress while practicing control of your response to it.

You learn to relax when your body wants to tense up.
Slow down when your brain wants to rush.
And make better decisions while you’re uncomfortable.

That carries over far beyond the pool.

Training doesn’t eliminate stress.

It gives you a place to practice handling it.

And sometimes doing hard things on purpose makes the hard things you didn’t choose a little easier to handle.

09/28/2026

The basics aren’t sexy. They’re just effective.

Most people don’t need another supplement, peptide, wearable, recovery tool, or “optimization” protocol.

They need to get stronger.
Eat enough protein.
Sleep more.
Walk every day.

I’m interested in all of the advanced stuff too. But none of it replaces the foundation.

Build the boring habits first. Get consistent with them.

Then optimize.

Address

Pupukea, HI
96712

Telephone

+18082293991

Website

http://gagenormancoaching.com/

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