St.Thomas Personal Training

Good afternoon, late post today. I had a bunch of chores I needed to get done before the rain came in.

This morning was a leg training day. As I have said in previous posts, legs are not my focus so I tend to keep the overall volume low for the day. This does a couple things.

First, it allows me to train legs relatively hard but not destroy them.

Second, because I keep the overall workout volume low I can manage my overall systemic stress. The leg musculature is large and can add to overall body fatigue quickly.

I keep intensity high, volume low so I get good pumps but overall not crushed.

High bar BB squat x 2 (1-2 RIR)
Glute Bridge x 2 (1-2 RIR)
DB Romanian Deadlift x 1 (1-2 RIR)
Reverse Ab Cable Crunch x 3 (1-2 RIR)

Good morning! The problem with is the gym is always open. It’s always there to use. No matter if it’s a full weight session, some HIIT, mobility work, stretching or something else the gym is always accessible.

The hardest part is being accountable to your personal goals whatever those may be. Today’s goal is to make sure I don’t have chicken legs 😁. Not a ton of leg work these days but enough to keep them looking symmetrical with the rest of my body. Hope everyone has a great day today! Keep moving forward!

I am an early riser otherwise I would not be able to get my workouts in. So for me and my schedule I need to be at the gym (basement these days 😁) no later 5:30am.

I know it’s not the ideal time for everyone, so find the time that works best for you and your schedule.

Saturday- a solid leg workout this morning to end the week. Finished off with an hour treadmill walk (4.0 mph at 12 incline) and 15 min sauna session.

It’s nice to get the workout in early and now have the rest of the day to spend with kids outside playing.

Hope everyone has a great Saturday!

What’s your motivation? This guy and and woman are mine.

Sometimes the motivation you need to start the change you want is right in front of you everyday!

What a strong quote. Most of us will spend the better part of our lives trying win, keeping score with everything we do. I still do at most things but the difference now is how I look at my “losses”.

No matter what you do, pay attention to the times you failed at something and learn why. Ask yourself honest questions and give honest reply’s. You may be shocked to find the answers you were looking for!

Your goals don’t have to always be realistic as long as you understand the path to achieve them. Set your expectations accordingly and use them as a brake pedal or the gas when needed.

No matter what, keep pushing forward! Never Quit!

Here’s a walk through of a food prep weekend lol. It starts on Saturday morning to go shopping for food and will end sometime tonight or Monday. These days I’m prepping for 3. My son, my wife and myself. It’s a busy weekend for sure.

It’s been said a great body starts in the kitchen. That’s mostly true. It starts with the choices you make before you start cooking. Try your best to eat foods that have lived and breathed at one time. These will be the healthiest choices and probably the most satisfying. Don’t get so focused on nutrition that you stop living. Tortilla chips, although processed, are amazing! We hope to teach our little man how to make better choices with the food he eats.

Why do we food prep? Well we are busy during the week and honestly coming home and trying to decide what to eat is just too much. So it’s gets planned out, prepped and cooked over the weekend. It allows us to spend more time with the little man in the photos.

We also make sure we are hitting our macros during the week. Food and eating should be enjoyable. It shouldn’t be work to eat. Find the foods you enjoy and figure out how to make them work.

The more you learn ways to get to YES the better off you will be.

If you need help with nutrition plans, how to prep or even where to start we offer a range of services. DM us for more details.

Don’t let the last picture fool you. It’s all healthy food!

Today brings back so many memories of where I thought my life was going and where it actually took me.

On this day 19 years ago I was at Navy OCS. I joined the Navy because I was unsure of what I wanted to do in life and new it would give me direction.

It was my 3rd week there in Pensacola when our Class Drill Instructor told us in vague terms the World Trade Center was gone, the Pentagon, the White House were on fire and more was on the way. Like many Americans we didn’t know what to make of it until the next morning. Our lead Drill Instructor, the Master Gunnery Sergeant told us this.

Yesterday we were a nation at peace, a peace our parents, grandparents and great grandparents had fought to achieve. Now, with the Pentagon and World Trade Center still on fire we are a nation at War. You are the warriors who will fight to regain the peace others have died for.

It was a powerful message and one I took to heart. 19 years and 7 deployments later the fight continues.

Keep up the good fight! God Bless America.

Here is a quick workout to get you through a Wednesday. I used a weighted vest but it’s not necessary.

These exercises are done in order...rest for 1 min at the end and repeat for 10 rounds. Use bands or dumbbells for the curls, lay raise and face pulls. Body weight is fine for the others. Be sure to squeeze every rep. If you try it, let us know how it was. Good luck and happy Wednesday!

Rise and get after it! While others are sleeping you are up honoring the commitment you made to yourself. The early mornings are difficult but calm seas never made a good sailor. Press on into the Storm!

What a day yesterday! Our little guy turned one!! It’s been a wild year for sure. I’m looking forward to the future but hope it doesn’t come to quick. A little shout out as well to his amazing mother who continues to amaze me everyday as a dedicated professional, mother and wife!!