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TRAINING NOTES

Practical training, mobility, and recovery insights — short reads from 20+ years competing and 17+ years coaching.

14 articles

October 26, 20264 min readonline coachingpersonal traininghiring a trainer

Online vs In-Person Personal Training: Which One Do You Need?

Online personal training vs in person: if you can't see your own form yet, start in person. Here's when online works, from a coach who offers both.

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October 14, 20266 min readbuild musclestrength trainingfull body workout

Is 3 Days a Week Enough to Build Muscle? Yes, If All Three Happen

Is 3 days a week enough to build muscle? Yes, if the sets are hard and all three sessions happen. Get a simple 3-day plan and what to do when one can't.

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September 30, 20266 min readpull-upsbodyweight trainingbeginners

How to Do Your First Pull-Up (When You Can't Do One Yet)

How to do your first pull-up as an adult: practice it like a skill, fresh and often, never to failure. A coach's progression and an honest timeline.

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September 15, 20264 min readrecoveryrest daysstress

Should You Work Out When You're Tired? A Coach's Three-Option Rule

Should you work out when you're tired? Usually it isn't rest or push through. Here's how a coach picks between a full session, a modified one, or a day off.

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August 31, 20266 min readhikingrecoverywalking

Is Hiking Active Recovery? Where It Fits in Your Training Week

Is hiking active recovery or a real workout? A coach's honest answer, plus how to tell which one your body is getting and where it fits in your week.

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August 17, 20265 min readnutritionfueling workoutshabits

Fuel Quality: How to Eat When You Train 3-4 Times a Week

How to eat when you train 3-4 times a week: why fuel quality beats timing, and four honest questions to judge your own week. No dieting, no counting.

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August 12, 20265 min readmobilitystretchinginjury prevention

Mobility vs Stretching: What Actually Matters (and What Doesn't)

Mobility vs stretching: mobility is strength at end range. Here's when to stretch, when to load, and why your starting point changes the answer.

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July 29, 20264 min readgetting back in shapebeginnersstrength training

How to Start Working Out Again After a Long Break

How to start working out again after a long break: what comes back fast, what doesn't, and a four-week ramp that won't sideline you by week two.

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July 17, 20265 min readbodyweight trainingstrength trainingbuild muscle

Bodyweight Strength Training That Builds Real Muscle (No Gym Needed)

Bodyweight strength training builds real muscle without a gym. A coach's guide to the best moves, how to make them harder, and how to keep progressing.

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July 1, 20264 min readpersonal trainingchicagohiring a trainer

How to Find a Personal Trainer in Chicago: A Coach's Checklist

How to find a personal trainer in Chicago: a coach's checklist of what to look for, the questions to ask, and the red flags before you commit.

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June 17, 20263 min readtravelstaying activebodyweight training

How to stay in shape on vacation (without ruining the trip)

How to stay in shape on vacation without white-knuckling it: a few short, easy sessions, a bodyweight option for anywhere, and steady walking.

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June 4, 20265 min readpersonal traininggetting startedfitness investment

Is a personal trainer actually worth it? An honest answer

Is a personal trainer worth it? An honest answer from a Chicago coach — who it pays off for, who should skip it, and what you're really paying for.

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May 20, 20265 min readpersonal trainingchicagogetting started

What to Expect from Your First Personal Training Session in Chicago

Thinking about hiring a personal trainer in Chicago? Here's exactly what your first session looks like — no guesswork, no sales pitch.

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May 6, 20266 min readstrength trainingover 40beginners

How to Start Strength Training After 40 (Without Hurting Yourself)

A Chicago personal trainer's honest guide to starting strength training over 40 — the rules that protect your joints and actually get results.

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