https://www.facebook.com/101852062279887/

Amplified Performance Coaching, Richmond, VA (2026)

07/24/2023

Talk about a hard worker!

Karmen is a rockstar medical resident who is balancing work, her studies, relationships, and her health. And she’s crushing all of the above.

“I’m so happy!!! And we are only 7 months in. Haven't worn a bikini in front of ppl in years!!”

Ready to get started? Click the link in the bio.

07/24/2023

Talk about a hard worker!

Karmen is a rockstar medical resident who is balancing work, her studies, relationships, and her health. And she’s crushing all of the above.

“I’m so happy!!! And we are only 7 months in. Haven't worn a bikini in front of ppl in years!!”

Ready to get started? Click the link in the bio.

12/21/2021

We’re a team. We work together. We communicate. We grow.
-
I tell my clients all the time that I don’t have all the answers. Everyone has to deal with different challenges and some of those things I’ve never dealt with before. I help by talking through them and WE find a solution for the challenges you’re dealing with. WE set up a game plan that works for YOU.
-
When it comes to the programming I’ll be setting up the initial plan, but sometimes things need to be adjusted due to your personal needs. We all have different starting points when it comes to fitness and nutrition.
-
Working with a coach should be full of communication. You should feel free to ask questions to know why you’re doing something and give feedback when you need more help.
-
We’re a team! We grow together 🤝
-
DM me today if you want to work with a coach this new year🤘

11/28/2021

Something trainers tip toe around, it’s not rocket science. These concepts are simple. Making a program is pretty easy after you’ve learned a few concepts. But the industry tends to over complicate things with cool looking exercises, HIIT workouts, and “cutting edge” techniques.
-
There’s also no magic exercises. Some exercises work better for others and some will work better for you. Be your own experiment. Pick a couple to try and see if you feel the target muscle working. Find the exercises that work for you and fit your body.
-
Once you find a few you like, stick with them for a few months and progress them. Move the heaviest weight you can while maintaining good technique that gets you close to failure inside the target rep range. You can get in great shape with a very simple program.

11/19/2021

has been an incredible friend for over a decade and client for the past 3 years. I remember when he talked about reffing middle school and high school games and now he’s on the big stage as a professional referee.
-
One of the biggest reasons he’s been able to keep improving is his ability to use his strengths but find his weaknesses and attack them. We’ve worked on multiple goals including upper body size, explosive speed, and endurance to stay mentally sharp at the end of a game.
-
He smashes his fitness tests and is consistently getting better at his job in the field. And on top of being a pro ref, he’s also working on his masters degree (chill out dude😆). JC is extremely coachable and works hard for what he wants.
-
I’m glad to have him as part of the team 👊
-

11/14/2021

Here’s a little method I’ve been using for a few years that may help move the needle. Having a couple mini goals can give you something to focus on and work towards so it keeps you more engaged in the process.
-
Being in a routine is great but sometimes I found myself going through the motions and feeling a bit unsure about how my training was going. I was ticking the boxes but didn’t feel like I was making progress. I saw this with my clients too. Yea they were doing their workouts and seeing progress but would get bored after a few weeks of the same exercises. I was trying to see how I could keep them engaged while sticking to the plan.
-
Enter: Mini Goals
-
A reoccurring habit I’ve seen from great athletes and lifters is they set small goals when they start a workout. Something as simple as “I want to focus on my speed during this set” or “I’m not going too heavy bc I want to focus on form”. Some of these athletes would write down habits they wanted to maintain and PRs they wanted to hit by the end of the month or by the end of the program. It keeps them engaged in the process. They have something to focus on inside a session, their trying to form better habits outside the gym, and are working towards something in the near future.
-
I noticed a difference when I started implementing these with clients. During check-ins they would talk about how they get excited when they look at a workout and see I put a little challenge in there and mention the new habits they’ve formed.
-
Mini goals may be a helpful tool to experiment with in your training and life. Give it a try 🤘
-

11/05/2021

A simple and effective way to start running. This is exactly how I went from going on 20 minute runs to eventually running a half marathon in less than a year.
-
I personally like to use timed runs when getting back into running, mostly because it’s easier to track and you don’t need to find a route (you can just run out and back). Pick a time that you think is doable but will push you. In the example above I use 10 minutes as a starting point, but it could be 15, 20 or more. I recommend starting small.
-
When you stick to a certain time window for every run it eventually feels easier. I see with clients that it takes at least a month to get used to the first time window before being able to progress. So be patient, keep doing the runs 2-4 times a week and you will get better.
-
Every time you increase the window I would stay there for another 3-4 weeks to allow your fitness and joints to adapt. If you added 5 minutes every week you run the risk of putting too much stress on the ankles, knees, and hips.
-
But you see how the principles are quite simple. Start small with something that takes you slightly past your capabilities, do it repeatedly until it’s easy, then you need to progress it.
-
Reach out if you have questions and/or would like to get set up with your own plan.

11/01/2021

Big news!!! Braedon now loves a good leg day ❤️❤️❤️
-
He’s down over 40lbs from putting in the work and staying focused on the process. He gets up early and lifts before work every morning. He’s been hitting PRs on his bench press, barbell row, and back squat consistently for months.
-
He used to skip leg days and now looks forward to them 😍
-
is an incredibly hard worker and I really enjoy working with him. More to come from this guy 🤘

10/26/2021

How does the body change?
-
How does it adapt and grow?
-
Your body needs to be given a signal to change. That signal is called an internal stimulus. In order for muscle to grow you have to give your body an internal stimulus that signals muscle growth.
-
What is that signal?
-
Mechanical tension, metabolic stress and some muscle damage.
-
Mechanical tension is the force you out on a muscle through its full range of motion. You use a heavy external load (weights) to put tension on the muscle (internal stimulus) through its full range of motion. That’s why you’ll see strength coaches and bodybuilders emphasize getting stronger with a few staple lifts so you can keep telling the body to grow.
-
Metabolic stress is the glorious “pump” feeing you get from building up metabolites (lactic acid, hydrogen ions etc.) in the muscle. This build up of metabolites sends a signal to the body to recover and improve its function so you can adapt and do better over time.
-
Muscle damage usually occurs when you focus on the two points above. If you focus too much on muscle damage (getting sore) then you might be doing too much and not giving the body enough time to recover and get stronger.
-
A good place to start is first focus on mechanical tension - lift something heavy inside your target rep range that gets you close to failure. Then you can go a bit lighter and get some metabolic stress (PUMP). Back off the weight and hit a higher rep range to really pump the muscle with metabolites.
-
What’s this look like?
-
DB Bench Press
2-3 warm up sets
1 set x 8-10 reps HEAVY (1 rep from failure)
1-2 sets x 12-16 reps at 80% of previous set (1-2 reps from failure)
-
You warm up for a heavy top set (mechanical tension). Then do 1-2 back off sets where the goal is to pump up the muscle (metabolic stress).
-
If you read this far and are curious about getting on a program ask me in the DMs 🤘

10/23/2021

FREE program! But also a free learning tool 🤘
-
Save it if you want to try it and send it to a buddy to tag along.
-
Keep in mind it’s just a simple example and doesn’t have to be done just like this. Recognize the patterns, pay attention the stars**Read about the principles below👇
-
*Start small. Pick a total amount of reps to get done that will push you a little but not fully destroy your muscle. It doesn’t have to be the number above bc it’s just an example. If you’re unsure I’d do 3-4 sets close to failure with 90s rest b/w and record the total amount of reps. That’s your starting point. Do that 3-4 times for the next two weeks.
-
*Increase reps each week. The goal is to do more. To give the body a reason to grow, adapt, and improve. Each week add 3-10 reps on the total rep count of each exercise. Squats and push ups you can add more of (8-10) and the chin-ups will be less (3-5 reps). Record what you do for each workout. For weeks 3-6 you want to try and do a little more each week. Also notice the frequency increases with the option to do 5 workouts per week
-
*Decrease rest time each week. So you’ll hit a point where you can’t add on more reps. You’re body will not be able to recover fast enough. To make the workout more intense you can do the total reps in a shorter amount of time. Decreasing the rest time each week raises the intensity which signals to the body to adapt and improve. Use a watch or your phone to track rest times b/w sets and each week take 15-30 seconds off.
-
*Increase reps again, or increase intensity (load/complexity). If you’re sticking with purely body weight then you can start to increase reps again slowly and make sure to add in adequate rest times. This could be a good time to start adding in load by wearing a weight vest or backpack. It could also be a good time to increase the complexity of the exercise. Notice that the 120 Push Ups has an option to do 60-80 Weighted Push Ups. As the load or complexity goes up you’ll want to drop the total reps. Ways to add complexity include adding pauses/tempos or harder variations of the exercise (pistol squat/lunge, wide grip pull ups, deficit push ups).
-
Simple and highly effective 💪

Amplified Performance Coaching

07/24/2023

07/24/2023

12/21/2021

11/28/2021

11/19/2021

11/14/2021

11/05/2021

11/01/2021

10/26/2021

10/23/2021

Address

Website

Alerts

Shortcuts

Share

Category