How COVID Has Affected My Overall Fitness

Like many people, the lockdown affected me. Although I tried my best, life circumstance just had me moving less and how I dealt with it had me leaning on comfort foods more. I generally walk around in life around a bodyweight of 195-200 lbs (what I like to call "thick fit"), but come the end of June, I found myself tipping the scales at 209 lbs...and feeling horrible.

It was then I flipped the switch. Instead of the aesthetic being my main goal, I started to focus on my health. With that focus, everything changed. And 4 months later, I find myself walking around at a bodyweight of 180-185 lbs, feeling a whole lot better, performing my absolute best in the gym and being ignited with energy. All of the inflammation that commonly plagued me is gone. I'm feeling spry! I haven't looked this lean and muscular since my days of competitive body building. And best of all, my self confidence is at a maximum. I'm wearing clothes I wouldn't have even thought of trying on 6 months ago.

How did I do it? There is a lot to this answer. But it generally all comes down to creating habits. Having daily tasks and meeting them without fail. In a nutshell, here is what that all consists of...

1. Training 5 days a week. My training changes phase to phase, so this could mean just 3 weight training days mixed with 2 high intensity interval days, 4 weight training days with 1 high intensity interval day, or 5 days of weight training.

2. Do Cardio...Sparingly. On top of the HIIT mentioned above, I did include some steady state cardio. Not every phase. But I definitely included it somewhere between 50-75% of the time. Remember...my focus was now on my health. And cardio-respiratory fitness is an important part of that. But I didn't go crazy. I'm talking about taking on 20 minutes at the backend of my workouts, anywhere from 3-5 days per week.

3. Lift HEAVY! 'Nuff said. I don't do any fluff work. I lift with purpose.

4. Carb and Calorie Cycle My Diet. I constructed my days to cycle my carbs and calories. It basically looked like this:

Sunday and Monday - Low Calorie, Moderate Carb

Tuesday and Wednesday - Low Calorie, Low Carb

Thursday - Low Calorie, Low Carb through day/High Calorie, High Carb Refeed at dinner.

Friday - Hyper Calorie Deficit, Low Carb AND Low Fat (mostly proteins, with some vegetables)

Saturday - High Calorie, High Carb (with ONE Cheat Meal at night where I ate whatever I wanted)

Once I had the above plan in place and found the foods that I could be consistent with, all I had to do was execute. I didn't think about it. I didn't suffer. I didn't feel deprived. And I haven't stopped since.

5. Drink TONS of Water. A low for me would be about 80 ounces per day. But more than not, I was getting a gallon or more in a day.

6. Make Use of Caffeine/Coffee. Caffeine acts not only as a stimulant, but also can keep hunger at bay. I'm not recommending this. I'm just telling you what I did. I wouldn't say I overdid caffeine use, though. I averaged 2-3 cups per day.

7. Got Adequate Sleep. This can NOT be overlooked. Especially when talking about prioritizing health. I'm not necessarily just looking at the quantity of sleep. I'm looking at the quality of sleep. I made sure to get both, as my body needs.

There are so many more variables to the plan, but that pretty much covers the basics. I created a plan that I could be consistent with. I had a bigger "why" as to what motivated my execution. I made a promise to myself and stuck to it. And I've far exceeded my goals...and I feel great.

I've lost 30 lbs and I feel great. And now not a day goes by where someone doesn't tell me how great I look (this is a very cool byproduct).

If you are ready to make the same change for yourself, I'm here to help. Contact me if you are interested in becoming either one of my in-person training clients or part of my online coaching program.

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !