Elite Personal Training & Pro Soccer Training in the Greater Boston Area
01/07/2022
🎉 CLIENT SPOTLIGHT 🎉
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🎉 Congrats to these 4 gentleman of the Black Cans & Highlands ultimate frisbee team - they recently placed 3rd in the world in the over 40 age group!
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🎉 built a 4 month online program for them consisting of 6 workouts a week including lifting and running/ sprinting components in preparation for their tournament in Ireland last month.
02/01/2022
💪🏽 Elite Personal Training 💪🏽
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💪🏽 Don’t worry - the personal training component of BSP Athletics hasn’t gone anywhere.
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🎉 Start 2022 the right way with a trainer to support your goals!
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📩 DM to learn more!
21/12/2021
⚽️ Pro Soccer Training ⚽️
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⚽️ Enhance your game. With a newly developed soccer training style, the Pro Soccer Training program can elevate you to the next level.
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🔪 Heavy emphasis is placed on technical foot skills, tactical positioning, speed of play, and fitness.
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📩 DM to learn more!
20/12/2021
‼️ NEW LOGO ALERT ‼️
19/12/2021
🎓 College Soccer Recruitment 🎓
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🎓 Now offering college soccer recruitment consulting to help you navigate the complex process of getting recruited to D1, D2, and D3 schools in the US.
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📈 Join the growing list of college soccer players that have worked with BSP Athletics to get recruited to some of the best academic institutions in the country.
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🏟 You have one 4-year experience of college. Make it the best one possible!
15/12/2021
BSP ATHLETICS IS BACK! Rebranded and new offerings. Stay tuned……
17/12/2020
🔒 30g protein per meal? 🔒
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🔒 Be disciplined about understanding why you do what you do.
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➡️ I will keep this brief and straight to the point. There are many forms of "dieting" from intermittent fasting to multiple meals. But why is this important in the fitness world?
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🧬 There are many studies out there (DM if you want links) that prove ingesting more than 25-30g protein per meal is pointlesss since your body can't absorb any more g of protein for muscle repair in a given sitting.
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❗️ The optimal amount of protein one needs if actively working out and wanting to build muscle is ~0.8g/ pound of bodyweight.
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🔢 If you weigh 155 pounds you need 124g protein per day. At 30g/ meal the optimal # of meals per day for you is ~4.
🔒 EGO LIFTING 🔒
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🤔 I am only lifting 145 pounds here. Not at all special. But what you don't see is that this is a superset with two other exercises. I am lifting in MY appropriate skill zone to maintain form for this superset despite "weaker" people around me benching more. Have the DISCIPLINE to not go outside of your zone.
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🤨 We have all been there: you are in the gym. A bigger guy walks through. Or in the case of y'all ladies, a stronger woman walks by. You want to prove you're stronger. So naturally you jack up the weights. Nice.
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💪🏽 You are now attempting to complete an exercise/ workout that's well above your strength levels. But you look strong so who cares if the form is poor?
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❌ WRONG. Have the discipline to stick to your workout plan for each exercise. Lifting much heavier than planned or performing exercises outside of your skill level will almost ALWAYS end up in injury. No to mention the embarassment to follow.
11/12/2020
🔒 How to Get Started 🔒
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🎯Set a goal. Any goal.
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🎯🎯🎯 Break it down into smaller, achievable goals.
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🗓 Have a clear game plan.
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👯♀️ Be accountable to someone else. Get a gym buddy or a friend to keep you honest.
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🕺🏽 Make it fun! Listen to music. Dance during rests. Do whatever the hell makes you excited!
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🆘 Need help? That's what I'm here for - send that DM.
11/12/2020
🔒 Discipline December 🔒
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It has been long overdue but we are back in action! Had to prioritize grad school and work....
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🤔 This month we are focusing on Discipline. With the holidays already underway it's going to be really important to stick to a regimen, plan ahead for those relaxed days, but most importantly maximizing every second of each workout.
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We are all going to have so much on our plates, literally 🍽.
⚖️ Squat to Lunge ⚖️
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🤪If you have trained with me you know this is one of the staple leg burning combos we use - weighted and non-weighted!
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🔀By alternating between squats and lunges you force your body to alternate from most stable to less stable positions. As a result of this imbalance, your core and entire posterior chain is required to offset the imbalance by firing extensively.
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⚖️ With each squat rep, your hamstrings and quads balance the burden through the eccentric and concentric movements.
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🦿With each lunge rep, your front quad takes the brunt.
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😈Want to make it even harder on your quads? Keep your feet 4-6 inches apart during the squats!
01/10/2020
⚖️ Offset October ⚖️
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🗓 New month. New focus.
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🤔 The focus for October will be around understanding how offsetting (i.e. unilateral exercises, imbalances, etc.) can be beneficial and detrimental to your body through various exercises.