Vanguard Athletics

05/17/2022

Remind me your reason for not doing the work to maintain your physical health and capability again?

01/04/2022

With the new year upon us, many people are setting new goals looking to improve their health (amongst many other things financial stability, relationships etc.)

What motivates those goals is important, most people have a very clear "why" they want things. In terms of goals in the gym it could be hoping to feel more confident, have more energy, or feel less discomfort day to day.

A why is important, vital even. But most people never address the "how", or the steps needed to achieve the goal your "why" drives you towards.

My clients and myself have seen far more progress in our goals when building plans to achieve the goals we have set for ourselves, breaking it into easy actionable steps that occur weekly or daily. The power list introduced to me by has been very helpful in setting daily reminders to achieve your "hows".

I'm currently training to gain mass, so some of my daily how's are as follows:
1. Track all calories/macros of food consumed.
2. Eat my regular meals provided conveniently by
3. Track and increase training volume weekly.

Those 3 goals, occurring on a weekly and daily basis are easier to stay on top of and realize when I've fallen off track and course correct than if I were just working out and eating with hopes to hit a new bodyweight.

If you've got a new years goal, but aren't sure what your "Hows" are or could be, message me and I'll build you an action plan free of charge using proven methods of behavioral change!

12/08/2021

As I continue to train for my own goals, I have to temper my desire to maintain a level of athleticism that people don't often associate with purely barbell focused training.

One of the ways I do that is by incorporating ballistic movements where power is the focus. Doing so allows me to maintain my ability to use the strength I've built over the season in a real world capacity, quickly and reactively.

Since adopting kettlebell movements into my barbell programming I've felt more power and speed, as well as an increase in my cardiovascular performance (all without ever touching a treadmill or stair climber) and felt less tightness and restriction overall.

All of this culminates to facilitate my goal to deadlift 500 pounds in 2022 and continue to improve in kickboxing and MMA. What new years resolutions do you have fitness or otherwise? Let me know in the comments and I'll help you to organize a structured action plan for phases of your goal!

11/02/2021

Easily the best certification I've taken part in so far. Learning how to better use my favorite implement from was an honor and a privilege. I cannot wait to further expand my education with StrongFirst.

Thanks again to

07/26/2021

Hands to wrestling on the cage! BMT hook slip drill.

06/30/2021

A new champion for the month right before the challenge ends! If you haven't logged a time for your 500 meter rower sprint, put your name on the board! Well done

04/12/2021

Tired of boring post workout shakes or cutting "desserts"

Try this high protein low calorie shake!

In a blender combine
1/2 tsp xanthan gum (this is the game changer)
6-8 oz of almond milk
1-2 scoops of your favorite whey protein
1packet of splenda or non sugar sweetener
And optionally
A fiber one brownie.

It tastes pretty damn close to a mcflurry or dairy queen blizzard and clocks in at a diet friendly, wait for it....

190 calories, with 25g of protien, 5g fat and 11 net carbs! And that's with the optional brownie added!

Don't skip the xanthan gum, or add too much liquid or you won't get the right consistency!

04/01/2021

Heavy drags are always better with a baby sled dog to cheer you on. Unconventional cardio can be a great way to get your heart rate up and work in planes of motion you don't normally train!

12/08/2020

The ugly truth about how to achieve your goals. I'd be honored if you checked out my blog posts, and if you have any comments please feel free to reach out!

www.vanguardathletics.net/blog-1/d2bwwykpwlheor993rfl6qzeqxr5y9

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11/09/2020

Congratulations !

Jade has put in an incredible amount of work and has been as consistent as possible since she started working with me at the beginning of quarantine!

Her dedication and willingness to work have been so inspirational. When you work smart in your training and practice discipline outside the gym great things come, just gotta trust the process! And it is a process, remember Consistency breeds results!

10/27/2020

CABLE CURL VARIATION! 💪

One of the most important factors in selecting exercises for developing more muscle is finding the movements that deliver a good stimulus to fatigue ratio (SFR).

Simply put the more tension or stress you feel in the target muscle without undue joint or connective tissue stress. Signs of effective stimulus to the muscle can be a strong burn in the muscle in higher rep sets, or feeling lots of exertion in heavier lower rep work.

Find exercises that give you great perceived stimulus without causing any joint soreness or pain in the days post workout to allow you to fit in more effective reps per week without battling injury!

In this example, instead of a traditional curl, I have my client curl all the way up to his face, lifting his elbows in the process, which uses the primary function of the bicep (flexing the elbow joint) and increasing the total bicep contraction through adding shoulder flexion to increase tension.

Give this cable curl variation a try and see if you don't feel more tension in your biceps!