Patrick Thomas Fitness

Effort is essential in strength training because it directly impacts the results you achieve. The more effort you put into your workouts, the more progress you can expect to see in terms of increased strength, muscle mass, and overall fitness.

When you train with intensity and purpose, you challenge your muscles to improve and adapt. This means that each workout builds upon the last, and with consistent effort, you can meet your goals and even exceed them.

Moreover, effort helps you stay focused and committed to your fitness journey. By pushing yourself to work harder, you'll prove to yourself that you are capable of more than you ever thought possible. You'll also develop mental toughness and resilience, which can translate to other areas of your life.

In short, effort is crucial in strength training because it helps you achieve your goals and become the best version of yourself. So keep working hard, stay consistent, and remember that your efforts will pay off in the end!

Being in nature should be part of the routine. It's good for the mind and soul.

If fit people only worked out when they wanted to.. they wouldn't be fit.

If you only worked when you want to.. you'd probably be broke.

Success principles are all the same. It requires consistency.

Being consistent is the biggest struggle most people have. It's easy to skip workouts when you don't feel like it or wanna do something else. Don't do that! You're not always going to want to work out. I don't! It's hard and uncomfortable but if you lack consistency you'll never see the results you want. Even sh*tty programs delivery results if you do it. So don't let those emotions win!

Remember.. consistency over time equals success. Create a plan and commit to it. Eventually it'll become a habit you hate to miss.

Happy December!

I gotcha

There are a few fundamental pillars of technique to follow that will ensure optimal performance and long term safety when squatting.

1️⃣ Stable feet (tripod foot)
2️⃣ Stable knees (minimize horizontal movement on the ascent aka knee cave)
3️⃣ Stable trunk (proximal stability enhances distal athleticism & power - )

There will be variations in other factors like depth & toe angle based on an individuals anatomy/mobility, injury history, and goals.

Good coaches don’t make statements that everyone should squat the same way because some simply can’t and shouldn’t attempt to. Good coaches understand how to analyze those factors to find the best squat for the individual while also giving them tools to work on to enhance their lifts and find what’s most optimal in the long run.

If you want to learn how to screen your body to find what stance/depth may be best for you - check out my 2 YouTube videos “How to squat for your anatomy.”📲
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Shout out to, Kristina for staying focused and getting it done!! This Serbian born girl came to America 5 years ago and well.. put on some unwanted weight thanks to our gluttonous food culture. However, a few months ago she had enough. She reached out to me with the goals of losing weight and toning up. She knew right away that she had to change her diet. During our very first meeting we put together a macro and fitness plan. She immediately got after it!

Just in the past two and a half months she's down over 20 lb and has lost almost 10 inches off her body!! She works hard to improve her performance in the gym (ie getting stronger), works on improving her cardio while hitting 10-12k steps a day. And she's super focused on hitting her macros while being in a calorie deficit! Yes, you can definitely get stronger while being in a calorie deficit.

She's a great example of what it takes to lose weight while toning up. She's been losing 1 to 2 pounds a week which is perfect for weight loss (no crash diets or crazy fasts). She puts a ton of effort into her lifts and gets stronger. Hence the improved metabolism. Also, she's super sweet and everyone loves her presence in the gym. At the end of the day.. I told her to do exactly as I say and you'll see great results. So far we're both happy!

Keep working hard Kristina and looking forward to seeing more improvements!

Love twinsie day!

Patrick Thomas Fitness updated their website address.

Patrick Thomas Fitness updated their website address.

My favorite morning complainer is down 20 lb since the new year. And she would kill me if she knew I snapped this photo and posted it but she's not on here so...

She stays in a calorie deficit, strength trains 3 days a week and walks every day. No crazy cardio or diet. Just staying focused on the process. That's all you have to do.

If you do see this, Joan just know I'm super proud of you!

I've been thinking a lot about changing careers lately. For a multitude of reasons. However, messages like this help reinsure that what I'm doing is helping people. Which is what I love most in life. Reinforces that I need to keep working harder, keep learning, growing and be the best person I can be. Thx you I needed this right now. Love you too and I did cry a little..

My man, Jimmy looking great and feeling good! He started about 6 months ago (mid summer) with the goal to lose 4 lbs. I laughed inside because I knew he was going to recomp and probably gain a pound or two. Which happened because muscle is denser than fat. He's leaned out from lifting heavy and his consistency is a testament to his results. He trains 3x a week and does cardio on non-lifting days. Every week. Plus he's one of the nicest and funniest guys around. Keep working hard, Jimmy!!

Carl's been doing some pretty heavy stuff with his glutes lately. 1st vid is 670lb for 2 (rep 2 & 3 👍) and 630lb for some reps. And he FINALLY got his body wt over 170 yay! He's also great at baking so we're thinking about starting a bakery that specializes in Tren baking goods. I think the concept will sell... All jokes aside, Carl has been working his butt off very consistently for years now. He eats more than the animals he feeds (check his macros), hitting PR's and people are noticing. Well done buddy I'm super proud of you!

Carl is a great example of how much you have to eat to build muscle and counting macros is by far the most effective way to do so. Most everybody wants to be toned and lean. That means you have to lift weights and eat good nutritious foods. Then you will be lean and happy but mad because u can't do as many pull-ups as you did the week before 💪

Big shout out to for getting it done in the gym lately! He recently just hit a big weight loss goal while getting stronger and staying focused on the process. He never misses a workout, does cardio on non-lifting days and watches what he eats. All good habits for success! Keep it up, Derek!! Still have a few more lbs to go but you're on the right path.

Here's, Kristen working her ass off and losing inches!! She started back in June and has lost a total of 10in so far. She doesn't lift super heavy but she works hard, never complains or misses a workout. Nor is she obsessed with the scale. She stays focused on the process while improving her performance and the results are starting to show!! Keep it up, Kristen I'm super proud of you and happy you do what I tell you to do!

To see great results you don't have to lift super heavy and hit PR's all the time. You just have to get strong and work your ass off. Watch what you eat, do cardio and get your steps in. Consistently. It's not that hard...

335lb PR for this newbie deadlifter!! has been working her ass off (literally) getting her strength up. A few months ago (2nd video) she was struggling at 310 with a few hitches to finish. I wanted to fix that problem so we hit a ton of hip thrust to strengthen up the extension part of her deadlift (the finish). Also working on back squats to get her strength up. 3rd video is, Tracy cleanly pulling 315 without any hitches. This is great progress and she couldn't be happier. I definitely see 350 soon and perhaps a deadlift competition for this lady. Here's another thing I love about her...

She was a hard sell to this style of training. She started working out a year and a half ago at one of those gyms with 10+ ppl in a group doing light weight circuits. They would do deadlifts but with a Trapbar. She showed her old trainer she was actually doing DEADLIFTS and he was amazed. Now that she's been full-time with me her strength has gone through the roof and she is leaner because she's getting stronger!! When you do big group circuits with little weights you don't get that strong. You just sweat and it feels like a workout. Great results come from tried-and-true strength training.

If you're looking to get stronger, leaner, build some confidence and feel like a badass.. I'm offering holiday discounts through the end of the year and giving the gift of health is one of the best gifts you can give someone.

Back in 2008 this was my first Facebook profile pic. I was obviously ahead of the game...

PR alert!! hit her 1RM goal 325lb x 1!! Way to go Tracy I'm super proud of you and the effort you put forth the past 2 months to get this! 2nd vid was her 1st attempt at 325 back on July 10 (fail). That day she was pi**ed but we put together a plan to do less weight and more reps and worked on getting her squat strength up. All worked well and today she got it! I'm thinking 275 x 10 next 💪🏼

to 2000 or '01 when I was working for the City of Scottsdale doing Fitness Patrol. I would go to all the #1 Clubs around town and teach the kids a thing or two about fitness. Funny thing is, I would use candy to get their attention during trivia (worked well). Then we'd play a fun game like dodgeball which was my favorite because I would go full on Billy Madison style on the kids and they loved it. No one cried ever. Another funny thing.. these kids are about 32 years old now and who remembers that TV set up??

The desert is very green and beautiful yet full of mosquitoes. Bring off. Got bit like 9 times.

Amo golf...

Great capture 📷

This is Gold via .henselmans &

Yes, recycle these 3 and you'll be good and fit for a long time. This trifecta is the foundation of PT Fitness and any well rounded strength training program. It doesn't matter what gender you are you, how old you are or what your goals are. Everyone can greatly benefit from these 3 and the many friendly variations suitable to all body types.

Also, add in some presses, pulls, abs, accessory work, some intense cardio and go for lots of fu*king walks. Yes, fu*cking walks because its the simplest way to strive off unwanted body fat 🙂

.8g per pound of body weight is good enough. Also, simplify your training and focus on getting stronger.

Thanks for hooking it up again. This time I paid for it. Not my parents. Also started baking. Might open a bakery. Happy Wednesday ✌️