Vanguard Athletics

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!

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

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

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!

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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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!